Healthy BMI but high body fat %?

[NorhamGardens]

My BMI is 22 but my body fat % is 32%. I would like to get it down dramatically.

My diet is good. I exercise twice a week (strength) and run a couple of times. Thanks.

I think I need to up my strength training?

What changes do I need to make in my diet? Thanks for the tips previously, I hadn't realised what my body fat % was at this point. In denial! :)

I haven't eaten white pasta or chips for more than 2 years now and I don't eat fried food at all.

I try to eat a very healthy, balanced diet. Reason I've outlawed the above is that I can't control myself if I allow myself even a small portion! :)

how do you work out % body fat?

not that I want to know really

[scared]

Part of a medical but some electronic scales will tell you - think they pass a current through body and it can calculate it reasonably accurately. Or something like that.

My medical stats say that you are expected to have more body fat the older you are & take this into account when calculating the 'healthy range'.

Electronic scales are very poor at measuring body fat percentage. I assume the person who did yours used calipers?

I would suggest increasing your cardio exercise rather than doing more weights. If your diet is good then you just need to eat less. Also be scrupulously honest with yourself about what you're eating. It's very easy to persuade yourself that your diet is good even when you're eating quite a lot of high fat or high calorie food.

Weight training will definitely help you lose fat. When most people diet a lot of the weight they lose comes from lean muscle mass rather than fat... it is perfectly possible to have a high body fat . Weight training will not only help increase your lean muscle mass which in turn will ensure you will burn more calories throughout the day but will also ensure that any weight you do lose through healthy eating will be fat loss rather than lean muscle loss.

Are you sure you need to lose fat? You don't seem to be overweight so if you're happy with your shape and what you eat in general, don't worry about it. These numbers are just guidelines.

electronic scales are v porr as nocake says - calipers

though height to waist measurement is fairly good here

You need to up cardio - challenge your body in different ways, if you're running try a different form of cardio (rowing, swimming, classes) - and contineu with weights at least 3 times a week. Again, dont get stuck in a rut - change your routines from sessions to session.

In terms of food, natural unprocessed food is the way forwards. Lots of water, Increase protein intake to help muscle repair after training etc.