Help, how to get rid of fat when you’re at the low end of bmi!

[Sparkles100000]

Hi,

Ive lost over 4st going from a size 16 and 12st 9lbs to a size 8 and 8st 7lbs. Although I’m proud of my weight loss, I still have quite a lot of fat on my thighs, arms and bum although I do look slim overall. I don’t really want to get to less than 8st but at the same time, I know the fat I have to lose is more than half a stone.

I have been going to the gym now for 15 weeks 4 times a week and have been doing strength training. However this week I decided to up the weight as I don’t feel like it’s doing anything. Do you think if I keep upping the weights over the next few weeks/months I will lose the fat I still have and become more defined?

Lots of protein? Unfortunately I think that happens when you lose a lot of weight. It’s excess skin. Please me proud of your achievements and make sure youre not overdoing it.

The female body is supposed to have fat on it. At 8.5 stone you won't have much fat, but it's possible you're low on muscle which would make your limbs look softer. Up the weights by all means but if you're in a calorie deficit you won't be able to build muscle. Maybe you should see a trainer about how to build muscle including a meal plan - if you build muscle your limbs will look more taught. You can't exercise fat off your body and that shouldn't be your goal.

Putting on more muscle will help tighten things up but sometimes the fat just doesn't budge. I had lipo on my stomach and outer thigh saddlebags because the fat deposits there wouldn't go no matter how thin I got.

sounds like you’re down to a healthy amount and distribution of fat - it’s visceral fat that’s unhealthy. Well done!

I'm the same weight as you at 5ft4. I've gone from about 9st2 to 8st7 this year, but I've put on a lot of muscle, and have lost a significant amount of fat. I now have a 26 inch waist, which I didn't have in my 20s (I'm now in my early 40s)!

I've done it through strength training - training hard and lifting the heaviest weights I can. I also do a lot of walking, and do HIIT style workouts, either in the form of CrossFit, or by adding a quick 5 or 10 minute burst of cardio into my strength sessions.

One of the biggest changes has been increasing my protein intake to 1g of protein per pound of my body weight. I've always eaten "clean", but realise I was so low on protein before.

A day before might have been:

• Peanut butter on toast
• Pasta pesto
• Vegetable stirfry with noodles

Now it's:

• 150g fat free Greek yoghurt with protein powder (an organic, all natural one)
• a salad with bulgur wheat, a tin of tuna and 2 eggs, or 2 eggs and 2 egg whites scrambled on sourdough toast
• a chicken breast or meatballs with asparagus and sweet potato
• and a coffee and 3 snacks

My metabolism is now so high from strength training, I'm attempting my first bulk and haven't gained weight yet, and I'm eating 2,000 calories a day.

@TattooStanwhat is the protein powder you use? I’ve been reluctant to add a upf when I’m currently eating so clean otherwise but if there’s something out there that’s a bit less chemical based I’d probably give it a go!

I use Exalt. I get one in chocolate and one in vanilla: https://www.exalt.co.uk/products/organic-whey-premium-protein-organic-madagascan-vanilla?variant=39341214269555

Thank you @TattooStan!