That I should be seeing progress by now?

[Chubarubrub]

Any advice welcomed, even if that’s just ‘you’re doing it all wrong start again’.

Long story short, I decided recently it was time to get myself into shape. I’ve lost just over a stone since March from exercise and healthy eating but my fat % hasn’t moved.

I’m a size 14 and I have lost almost 2 inches each from my hips, waist and thighs (nearly 3 from my boobs - typical!) but why isn’t my fat % going down? Surely it should be?

Its embarrassingly bad too at 35% which is way over what it should be for my age. I’m a pear shape so this fat isn’t around my stomach either so it must be internal - which is worse!

Does anyone have any ideas? I work out every day and alternate between cardio and weights. Happy to post what I eat but it’s usually 1400 to 1600 calories a day.

My measurements are (to give you an idea of my shape)
bust: 41
waist: 32
hips: 43

I’m 11 stone 7 and size U.K. 12-14 top, 14 bottom, sometimes 16. I’m 5ft 9.

Sorry I know this is a non problem compared to many but it’s really getting me down and I’m worried about all this internal fat.

My username has never felt so apt.

If you have an issue with retaining water put some dandelion drops in your drinking water. It helps with fluid retention.
Warning..you will be running to the loo and don't do it if your blood pressure is low.

I've never understood this - how on earth can a pair of scales measure your fat/bone mass etc? Surely a pair of scales can only tell you what you actually weigh? It can't see inside your body!?

You are a healthy weight for your height op so congratulations on that - I wouldn't be giving a second thought to "fat percentage" and all that other stuff designed to give us something else to worry about so we buy the correlating products to measure it!

Yep, thought so, you need more protein.

Veggies and fruit are carbs. What's in your carb intake?

I could have written this OP - gone from 12.2 to 10.12 but my body fat has remained at 40% according to fitbit scales. Will read through for tips as I also retain water and bloat.

Lipodema?

You probably need to at least double the amount of protein you are consuming. There are lots of calculators online to help you work out your macros- I don't stick to them rigidly but it gives an idea of what to aim for

Really? I thought I was ok as long as I was close to/ spot on that percentage? Surely if I ate more my percentages would be out?

Carbs are brown rice, veg and fruit. It doesn’t take much fruit to go over my daily allowance it seems! I have completely stopped eating breads, pastas etc.

Electric current apparently? I think it passes differently through fat and muscle?

You're not close to your protein target though - you're only eating about 75% of it

If you’ve lost weight and inches what do you think has decreased, if it’s not your body fat? Home weighing scales are no way sophisticated enough to accurately work out your body fat percentage accurately.

From a health perspective you are a very healthy weight with a BMI 23. Regardless of BMI your hip to waist ratio is excellent which is a huge indicator of a healthy weight.

By all means eat more protein so you loose fat instead of muscle, but with a bit of perspective that your weighing scales are not giving you, you are a very healthy weight.

I believe the only accurate way to measure your fat is via autopsy.

The scales are a pretty rubbish way to track things as well I mean I do it before measurements is by far the best way to track your progress.

Honestly it’s absolute nonsense

Well yes, this was my ‘AIBU?’

The scales can safely be ignored. I would increase protein and fat in your diet but cut back on the fruit because it’s basically just sugar. Substitute nuts (almonds are a good choice) for fruit and see what happens.

Ok thanks! I have almonds but haven’t been eating many as they are quite high in cals. I’ll swap out and see how it goes 😀

The fruit has far more benefits and disadvantages absolutely wouldn’t cut that out if it was me.

i’ve been quite successful and drop in £10 in the last three weeks by having overnight oats soaked in almond milk with a spoonful of frozen berries left overnight in the fridge. That generally fills me up so that I don’t need a mid-morning snack. Lunchtime is a bowl of soup which frankly is nearly killed me the last few days but I’m persevering I try to have something with either sweet potato or lentils just something substantial so that I don’t need bread or anything with it.

and then for dinner I’m having steak and eggs or something of a similar, high protein content.
I find if I eat that around 530 6 o’clock and then won’t snacks throughout the evening.

Fruit has more benefits and disadvantages that should’ve said. My uncle sadly passed away of bowel cancer a few years ago and his surgeon was very clear that all of us should be eating 10 portions of fruit and veg a day no matter what.

• than … not and 🤦‍♀️

A small amount of fruit, especially berries, are absolutely fine, but OP says her "Carbs are brown rice, veg and fruit". It's not clear to me how much of her diet each of these comprises.

What is critical is the amount of vegetables, because those are the prime-value healthy carbs.

I am currently in the process of losing a few pounds and all I eat is lean protein (lots) and vegetables (LOTS), plus a little fruit and healthy fats (olives and EVOO). I only eat between 11 am and 7 pm and I'm never hungry.

A small amount of fruit, especially berries, are absolutely fine, but OP says her "Carbs are brown rice, veg and fruit". It's not clear to me how much of her diet each of these comprises.

This is my food today, not had tea yet of course but it’s planned. I added in more protein too.

Breakfast: Boiled egg, 1/2 avocado and handful of blueberries

Lunch: Tuna nicoise salad (1tin) with cucumber, spinach, cherry tomatoes, red bell pepper, red onion, boiled egg and handful of olives.

Tea: Tofu, edamame beans, broccoli, brown rice.

Snacks: So far a handful of almonds but usually have a banana mid afternoon.

Drinks: herbal teas, no milk.

Does this look ok?

My macros look better protein wise.

@FlowerArranger are you intermittent fasting? I’ve been reading up in only eating within a certain window and was thinking skipping breakfast might be a good calorie deficit

I follow Lucy Wyndham-Read on YouTube and do her 15 minute workout twice a day now. I started with her 7 minute 7 day challenge and combined with a calorie controlled diet my waist went from 41 inches to 35 since July 2nd. I've also lost 12 pounds so far. My go to is water, at least 8 glasses a day which means I don't snack. Good luck!

@Chubarubrub - yes I am doing intermittent fasting. I do my workout in the morning, before I eat anything.

Your food today looks fine. The only suggestion I have is substituting fruits other than bananas some of the time, particularly if you are dieting. An apple has half as many calories as a banana. I like melons and cantaloupe - very filling and yet low in calories.