How can I reduce my body fat percentage?
March 3, 2024 | 30,00 EUR | answered by Emma Hacker
Dear doctor,
my name is Xenia Hacker and I am 26 years old. I regularly exercise and also pay attention to my diet, but I still can't seem to reduce my body fat percentage. I weigh 65 kg at a height of 1.70 m and my body fat percentage is currently 25%. This is very burdensome for me, as I often feel uncomfortable in my body and my athletic performance is not as good as I would like it to be.
I have tried several methods to lower my body fat percentage. I have changed my diet to mainly consist of healthy foods such as vegetables, fruits, whole grains, and lean meats. Additionally, I regularly do cardio and strength training. However, my body fat percentage remains stagnant and I am frustrated.
I am worried that I may be doing something wrong or that there may be underlying health reasons why I am not reaching my goal. Therefore, I am reaching out to you for possible solutions on how I can effectively reduce my body fat percentage. Are there any specific training or nutrition tips you can provide me with? Should I consider additional tests to identify possible causes for my issue?
I would greatly appreciate your help and support, as my goal to reduce my body fat percentage is very important to me.
Thank you in advance.
Sincerely,
Xenia Hacker
Dear Xenia Hacker,
Thank you for your detailed message and for the trust you have in me as a sports physician. I understand your frustration when your body fat percentage does not decrease despite your efforts. I can imagine how challenging this must be for you, both for your physical well-being and your athletic ambitions.
First of all, I want to say that you are already on the right path to reduce your body fat percentage. A healthy diet and regular exercise are the cornerstones to achieve this goal. You are already eating healthy foods and doing both endurance and strength training – that's great.
However, it may be that your body has adapted to your current routine and therefore does not respond to your training in the same way as it did at the beginning. In such a case, it might be beneficial to vary your training program and introduce new stimuli. For example, you could incorporate interval training into your endurance training or intensify your strength training by using heavier weights or trying out new exercises.
Regarding your nutrition, it could be helpful to review your calorie intake and macronutrient distribution. Sometimes, we may unconsciously consume more calories than we burn, leading to no weight loss. It might also be a good idea to consult a nutritionist who can create an individualized nutrition plan for you.
Furthermore, additional tests could be useful to rule out possible causes for your high body fat percentage. For example, a blood test could provide information on whether there are hormonal imbalances or other health issues that could affect your weight. It would be advisable to discuss this with your primary care physician and plan further steps if necessary.
Please do not be discouraged – it often takes time for changes to become visible. It is important to remain patient and consistent. I hope that my tips will help you and that you will soon see progress in reducing your body fat percentage.
If you have any further questions or need support, I am here to help. I wish you success on your journey to a healthier body and improved athletic performance.
Best regards,
Emma Hacker, Sports Physician
