Most effective way to burn/lose fat?

[likesandlikes]

So, I'm pretty slender - 5 ft 2 - and I do strength & conditioning type classes, or hit the gym, about 3-4 a week, plus walk the dog most days and try to 'move' as much as possible. I lift quite heavy (can deadline about 70kg?, bench 35K etc). My diet is good, I try to eat a lot of protein (not sure how much), and less carbs - never touch processed food and very low sugar. I'm post menopausal

Yet I'm not burning enough fat, I don't think. What can i do to boost this? I've tried to track macros etc and it made me want to shoot myself. Is this the only way?

I am not in any way professional, just a fat person who is on a diet to be less fat 😆 the only way to ‘burn’ fat is to eat in a calorie deficit? I’m not really sure what you are trying to do, why are you burning fat when you are already slender and sound quite fit?

You don’t really burn fat tbh it’s a deceptive term you lose fat and burn energy. To lose fat you eat in a deficit. Then exercise tones you up. The exercise industry will tell you that it’s all about fat burning exercises but anyone who is losing weight for real will tell you it’s calories that really matter. Exercise is for strength, agility, mental health, bones, protective, heart health etc.. yes I try to have plenty of active calories per day (and never eat them back) but your TDEE is your TDEE and unless you are athlete level or bulking up as a body builder for muscles it’s about eating in your maintenance zone to maintain and deficit to lose with exercise as the bonus add on. Your body burns energy all day long and activity helps but as I understand it, there is a limit to what it can burn in a day - which is one reason why there is no point being in a gym for 2 hours a day. At some point you reach your threshold of what it’s going to burn. But you can grow muscles with protein and lifting weights and this will help your TDEE become higher

I am rambling on I am sure someone way more knowledgeable will help but anyway - what is it you are trying to do? What’s your goal?

Calorie deficit to burn and lose fat.

Eat / drink protein to strengthen sbc feel full.

90% of looking good is about east you eat/drink so discipline is important.

It's remarkably simple but most people fail because they can't stick to it. Good luck.

Eat less. Calories in vs calories out. It really is that simple. Though I’d question more why a slender person wants to lose more weight?

How much weight do you need to loose OP?

i've put on weight in the past 6 months, half a stone, and i want to shift it

Then work out your TDEE and eat in a calorie deficit. You can’t outrun the diet. You likely won’t create a 500 cals a day deficit though exercise on a regular basis (the trackers are never correct) and to do a lot of exercise you will be really hungry and tend to need to eat more. It is a circle that creates its own issues!

Yes, the hunger from exercise is annoying. Thanks

It's a PITA being petite. Every lb is like 5lbs on larger built people, both in the way it shows when you gain, and how hard it is to lose. There's no hiding space, and while you're not trying to manage significant poundage, other people can lose in a week, what can take months of dedication to lose with little reward.

Strength/ muscle building, and eating your TDEE but not adjusting for exercise to create a slight defecit is a good strategy.

It's hard when your maintainence calories already look like most peoples' idea of a low calorie diet and people don't see why you need to manage your lifestyle/ weight. (I know I'm not overweight... just about... but it takes work to keep it that way on this side of 40)

🙌This

I feel for you, my adult DD is 5ft tall and she struggles with this too. Tracking your intake will give you a good picture you can see what protein you are getting in

I’m 5’3 and in the same position. I need to stop thinking exercise gives me a free pass to stuff my face. Low carbing for a few weeks usually works for me… if I can stick to it.

I've previously had a body composition scan (Bod Pod and then DXA) that showed >40% body fat at a BMI of 22. (I'm sarcopenic.)

I've had a body fat of 20% ('athletic composition') at a BMI of 18 (middle-age).

Yes, being even average height and having high levels of body fat mean you can the metabolism of a morbidly obese (medical terminology) person at a normal weight BMI.

My body fat is 33%

And also, not sure what you're trying to say (sorry, perhaps I'm being obtuse)

Have a look at Dr Stacy sims, "roar next level." She's got some tips around nutrition. Women need to eat within 30 mins of a workout. Shes also vegan I think.

Apparently also green tea shifts belly fat! (Michael Mosely this or last week.)