Body Fat, advice please guys

[tsukiko]

Just discovered the health, fitness and nutrition forum on here, shockingly. Nice surprise.

So I’m 21 and female.

So since getting clean I’ve been weighed a few times and my weight seems to have stabilised pretty fast, but I had my body fat percentage done the other day too. Here’s the full results:

Height: 171cm
Weight: 131 lbs
Body fat: 22%

I’m ambivalent. On one hand, it could be worse, on the other...22% of me is pure flab. I want to be a maximum of 20% fat. Ideally, in the long term 18% would be nice.

My diet is bang on the bell, so no worries there.

So, what do you guys think? Anyone know about health or body fat? Is 18% healthy / achievable?

Also, anyone know how I can bring my body fat down without a gym membership or buying any equipment? (I’m broke and can't bear clutter anyhow).

[Fubarcdn]

For women Athletes 14%-20% Athlete
21%-24% Fitness
25%-31% Acceptable
32%+ Obese.
Source: American Council on Exercise

[californiapoppy]

From what I've seen with me, my body fat count can vary one to two percent on any particular day. I would not worry at all about the 2% when you're only at 22%. If you were at 34% especially at your age you might want to worry.
You could try jogging everyday, and drink lots of water. If you jog on asphalt roads make sure you have good running shoes though.

[tsukiko]

Originally Posted by Fubarcdn

For women Athletes 14%-20% Athlete
21%-24% Fitness
25%-31% Acceptable
32%+ Obese.
Source: American Council on Exercise

Hm, so 18% is do-able...but athlete? Don't think I could keep up their levels of exercise. I wouldn't even have the time. Cheers for the info Fubarcdn, and for providing a source.

Originally Posted by californiapoppy

From what I've seen with me, my body fat count can vary one to two percent on any particular day. I would not worry at all about the 2% when you're only at 22%. If you were at 34% especially at your age you might want to worry.
You could try jogging everyday, and drink lots of water. If you jog on asphalt roads make sure you have good running shoes though.

I drink lots of water and green tea. I eat about 1,700 / 2000 calories a day. I'm vegetarian and prepare / cook all my own meals from scratch (suddenly realised after getting clean that food is damn good lol).

As for the jogging...I can't jog lol. Not alone...I'm useless at keeping pace. I walk a bear minimum of two miles a day just to get where I need to go etc. I walked a little over five miles yesterday just to get errands done without using the tube / buses. I do push ups, sit ups, squats and yoga and I'm working on my flexibility / stretching.

I'm currently finishing my dissertation for uni', but I hope, when that is done, to have more time to exercise.

Thanks guys. Given me some stuff to think on.

[straykatz]

Tsuliko......... Im no expert but have you tried increasing your vegetarian protein....... more nuts, some tofu, etc......this might increase your calories but could also rev up your metabolism and encourage lean muscle build up.............

[tsukiko]

That's actually something I never thought of. I have protien in my diet obviously. I eat grains, seeds, cereals and brocolli often but I could definetly adjust my diet to include more protien, eat more chick peas, lentils, some nuts and stock up on some tofu and fit in more beans etc and maybe snack on more protien based stuff instead of fruit and veg.

Cheers!

[jacksmith123]

You seem to be on track. But to add to the glamor quotient while you diet, make sure you supply your body with enough nutrients. Drink loads of water, eat citrus fruits and sprouts. It will give you a glow and keep your pepped up.