How to get my body fat lower

Hey Sythe fitness, I've been on a diet for about a month and a half now, 1500 or less cals a day, and I'm seeing the numbers go down on the scale, but no idea on the body fat, I've dropped 10 pounds but I don't see any progress in my body shape at all to be honest. I've been working out for the past 3 years on and off, mostly strength training and cardio, so I do have muscle under all my fat. Any idea to speed up the progress? Honestly, I think that just sticking to the diet will do the trick as time goes, but open to anything. Thanks

edot: my macros are about 30/30/40 (carb, fat, protein)

 

Stick to the diet. You're definitely losing weight it just sometimes doesn't show right away.

Consider looking into Keto. Didn't work for me but it really seems to hit a lot of bullet points in your OP.

gl my man!

 

By lowering your caloric intake that low, you’ll likely force your body to take off both muscle and fat. Your body will also need to reduce its metabolism in order to more efficiently survive, which means once you go off the diet and bump up your caloric intake to the previous maintenance level, you’ll actually find that you start putting the weight back on. In order to keep the weight off, you’ll need to maintain the large caloric deficit. This is why you see those on the biggest loser TV show most often put it right back on because they can’t maintain that diet. Not the best way to lose weight

 

Eat less. No fizzy drink

 

Intermittent Fasting, and fasted cardio workouts.

 

Trying some fat binding pills and reduce calorie intake until it's neutral or just over your calories burned per day

 

@Dbuffed help this man out XD

P.S run like 3-5km a day do 500+ pushups, eat nothing but boiled eggs all day and eat small amounts of yogurt before bed to keep metabolism going.

YH

 

So you're doing 30% fat, 30% carb 40% protein? And how much do you weigh? Please remember, you need to go into a calorie surpass but not actually degrade your protein in take as such.

You could try introducing yourself to more leafy green meals and such, eating more fruit/berries instead of fats and so forth.

 

Ive actually lost about 20 lbs from the time of this post. I was getting still about 150g and doing heavy lifts while still maintaining about ~1500 cals. my body fat did drop, but not to what I wanted, so time to cut even more lol. I’m thinking I’m still getting like .5-1lb of muscle per month with it

 

I posted some pictures of me currently in discord a few days ago, and im currently just maintaining myself at around 220-230lb.

What you need to remember is your body still needs feeding to grow, repair, so forth. If you are looking to cut, you want to slowly decrease your carbs whilst not always as much calories.

A video example for you that I watched earlier -

https://www.youtube.com/watch?v=PKru1kdGu8k

 

yeah I was hovering around 50-70g of carbs a day, sometimes even lower, when my recommended amount was around 100g per day I think. I sorta forgot though, but I think at this point I just have to let the diet work itself to get rid of the body fat

 

probably most important part is to learn about how food affect your body, everyone is different with different life styles , best advice i could ever say is to get a good diet that allows you to enjoy your favorite meal without getting fat

 

Problem is protein turns into fat once you have enough of it. I'd say stick with a lighter diet, maybe try to do a fluid diet once every week?

 

What helped me for sure is to not eat anything carb/fat related after 6 PM, maybe try it out?

 

Calorie deficit. Cardio workout. There is no shortcut to losing weight.

 

cutting calories never works long term, i would suggest doing keto or carnivore diet, also think about this, if no carbs are present in the body then and only then can you burn fat, if carbs (glycogen) are present in the body , there is no need to use bodyfat for fuel, keto diet and fasting works great, if your not into trying keto i lost 50 pounds on the 'slimming world' diet was pretty dam easy as well

 

i agree but if i were him i would not limit my calories that never works longterm and causes you to lose muscle as well

 

he’s already limited his calories if I understood his post right. IT Fasting you don’t have to limit your caloric intake, you just eat it in a certain window.

 

1500 Cal's is too low.

Eat 2k but do exercise and time will tell.

1.5k isn't sustainable.

 

1500 Cal's is too low.

Eat 2k but do exercise and time will tell.

1.5k isn't sustainable.