Normal BMI but high body fat

[scaredfriend]

My BMI is 23 but I have high body fat (34%). At least I think this is high for someone of my BMI.

How do I reduce it without losing a significant amount of weight? I’m pretty active (run 5K twice a week, walk 6+ miles once a week and 2-3 miles on all other days) but don’t ‘workout’. My diet is pretty good but probably too high in sugar (is this what’s made me so fat?). I don’t really look fat but can grab a fair amount of flab from my tummy / upper arms / thighs and back.

I was similar after my second baby. I got a trainer to check, and they said I needed to up the weights to build muscle, and cut out all sugar and wine and white carbs for a month and really up the veg. With more muscle, apparently you can then eat more without gaining the fat.

I half did it, and I’m down to a size eight and lowish BMI like you. But I need to do it again because like you say, I can still grab fat on my stomach, upper arms, and my face is still a bit chubby

Weights- the good news is that strength work is good for running too.

I often build some weighted stretches/ reps into my post-run cool down.

In diet, tweak your portions to increase fibre and protein and reduce starchy carbs. You don't necessarily need a huge overhaul if it's decent to begin with.

Thank you. Sugar is definitely my downfall. I’ve been away from work this week and not had so much access to sweet snacks. I’ve lost 3lb without even trying!

More resistance exercise, less running/more walking with a weighted vest, more protein.

You need to replace that fat with muscle or you'll get thinner and weaker.

Sugar can be quite bloating too.

Boosting your gut bacteria might help general appearence.

Weight train. You need to increase your muscle mass. This will also boost your BMR.

That is a high fat %, OP and you are right to address it. Mine is 38% but my BMI is 30.

I think you have had good advice on here.