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12/13/12 11:07 A

Hey! Don't let that bring you down. Because:
1)You already have a healthy weight, which means that no matter what you do, you'll find it a little bit harder than those of us who are genuinely overweight to lose fat. But you should be happy about that.
2)How do you know that you've only lost muscles? What about water?Water is the first to go, and it is usualy plenty. To make sure you're not losing muscles you could:
a)measure waist and hips every month.
b) Drink plenty of water. If you don't, no matter how little you eat, you're not gonna lose weight.
c)Exercise, to strenghten your muscles and transform body fat into body mass. 90 minutes per week is must. But then, if you can, exercise more than that. 3h/w is ideal for most people who try to lose weight.
d)Don't eat too little, especially if you exercise. This way you'll have the oposite results than those you want
e)Protein and carbs. Protein should not be more than 20% of your calories. You need carbs before you exercise, because of glucose. Fat should not be more than 25% when dieting. So this leaves you with 55% carbs.

TACDGB Posts: 6,136
12/7/12 11:42 P

I got my body fat tested at my gym by a trained professional. I would go to a gym and have that done........

JESSSCHROEDER SparkPoints: (1,135)
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Posts: 105
12/7/12 7:43 P

This is where I keep track of my body fat:

I think it's pretty hard to get a super accurate reading. If you're tracking body fat, then do it the same way each and every time. It might not be accurate, but at least it will be consistent for gains and losses.

Losing weight to quickly can make it harder to gain muscle. Strength training is really important.

12/7/12 1:11 A

I would buy a tape measure. Keep track of your measurements. Helps alot!! Plus being hydrated is good, helps shed water weight and you're body runs on it.if clothes fit great then don't worry so much about the scale. Strength training does help immensely

12/7/12 12:52 A

Thanks for that info! Do you recommend I drink a lot of water before I go for a weigh in?

12/7/12 12:51 A

To be honest I haven't measured my inches at all but some clothes to fit a lot better now and my family says that it does show. I exercise first thing in the morning I alternate between walking, jogging and interval training I also attend a boot camp once a week.

FIELDWORKING SparkPoints: (29,946)
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Posts: 748
12/6/12 2:52 P

I don't know if a bath scale can truly tell you what your body fat percentage. I don't know how scientific it is, but it may help to have a visual of what various body fat percentages look like:

REDQT2 SparkPoints: (44,158)
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12/6/12 1:50 P

I agree; those devices are not the most accurate. Some gyms and doctor's offices can test your body fat more accurately.

MPLANE37 SparkPoints: (79,152)
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Posts: 2,170
12/6/12 1:18 P

Devices that estimate the body fat % by measuring the resistance of the body to the electrical current have a number of drawbacks. One important problem is the susceptibility of the readings to water content of the body. The readings will show increased fat % if you are dehydrated, and it will get reduced when you take in a lot of water. That means, during the course of the day, your measured body fat % will vary wildly.

Take body part measurements. You can't exactly know your body fat %, but you would know if you are losing fat or nor. Almost all the lost inches will be due to fat lost.

DRAGONCHILDE SparkPoints: (61,458)
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Posts: 9,717
12/6/12 9:43 A

Are you burning muscle? Definitely. Any time you lose weight, your body burns fat AND muscle.

Those scales though, aren't going to give you an accurate picture of how much you have.

What you can do, though, is start strength training. This will minimize any muscle lost, and preserve what you have, as well as improving your overall composition. You do need this as a part of your weight loss routine, because I've seen numbers that say as much as 25% of your weight loss can come from lean muscle!

Strength training will also build more lean muscle, which helps you burn more calories both at rest and when exercising. If you're not... time to start!

SPARK_COACH_JEN Posts: 65,769
12/6/12 8:03 A

I agree with the previous poster. A body fat scale isn't likely to give you an accurate reading.

Have you lost any inches during this time? What kind of exercise are you doing?

Coach Jen

HSHOEMAKER SparkPoints: (0)
Fitness Minutes: (3,076)
Posts: 56
12/6/12 6:37 A

How are you checking body fat?

Those scales are not accurate (bioelectrical impedance)

Calipers are not that accurate in absence if a trained person using them. (And not all trainers are)

12/6/12 5:25 A

I have been watching what I eat and exercising daily in the morning since August 23rd I started at 67.2 kg and today my weigh in was 61.8kg I know that's great and that I should be very happy but the only problem is I genuinely don't feel any smaller or any fitter and to make matters worse I've been weighing my body fat percentage as well it has increased from around 30% to 34% ! It was 22kg and now it's 21.1 so basically I lost only 900 grams of fat and all the rest are muscles. That really bought me down and I'm very upset today! I don't know what to do or how to avoid that and I know that the less muscles means the less calories burnt. Plus I've been categorised as obese on this machine at a nutrition centre although I'm not too far from the normal weight in kg's wise! Has anyone had a similar experience? Shall I keep doing what I'm doing and ignore the percentages I see on the scale?

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