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How I Dropped 15% Body Fat in 6 Months: 6 Tips from My Nutritionist (moderntech-tips.blogspot.com)

submitted 1 month ago* (last edited 1 month ago) by amir17@lemmy.world to c/fitness@lemmy.world

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Let’s be real—fitness books tend to either push ridiculous fad diets or get so bogged down in science that only someone with a PhD could understand. If you're anything like me, you’ve probably jumped on every diet trend, only to feel frustrated and blame yourself when nothing sticks.

It wasn’t until I met with a nutritionist that I realized something important: weight loss isn’t a quick fix, it's a long game. I just needed simple, practical steps to cut body fat—minus all the fluff.

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[–] Dempf@lemmy.zip 1 points 1 month ago

Thanks a ton, all of what you wrote is super helpful!

I think I'm doing pretty similar things, but you've definitely given me some food for thought.

I estimated my TDEE (energy expenditure) around 2800cal, and I've been aiming for 2000cal. Like you it's a little aggressive, but also gives me wiggle room in case I'm not estimating calories correctly.

I actually really like counting calories along with intermittent fasting (I only eat between noon and 8pm every day. I also don't really like "fad" diets or even worrying too much about macronutrients, though I'm making an effort to get more protein, and stuff like cucumbers helps a ton with satiation like you're saying. Your way of meal planning simplifies things a lot, but I don't know if I could really do that because I like a wide variety of food.

I've been doing strength training (3-4x per week), but you're giving me motivation to add some cardio. I hate cardio but deep down I know I need to train because the outdoor activities I like the most (hiking, skiing) require it.

I've been following my plan for a little over a week so far. Not a lot of time, but seems like I'm down about 0.25kg. Scales are pretty inaccurate though, and my weight does fluctuate over 1kg in a single day.

My motivation is perhaps a bit different... I've done strength training before and am trying to get back into it, but at this point in my life I'm at about 24% body fat (according to U.S. Navy calculation) which is right on the verge of obesity, so I'm thinking to drop down 10% before seriously trying to put on more muscle. I've read it's slightly easier to put on muscle at low BF%, but more importantly I think I will just look better, since I don't think I look great at 24% BF.

Whenever I get blood tests done though, I'm usually just barely in the "healthy" range when it comes to cholesterol and stuff, so that's definitely a secondary motivation. Plus lots of people in my family have diabetes, so it's better for me to take steps now to prevent it.

Thanks again for your reply, it gives me validation that I'm on the right track, and definitely gives me some food for thought.