How can I decrease my percent body fat?

Hi Cassandra,

Scales that measure body fat are notoriously inaccurate and if your body water content changes (due to exercise, dehydration, other dietary factors, etc), then it won't measure your body fat and lean mass properly. As with normal scales, you are best off weighing yourself first thing in the morning. You may be slightly dehydrated at this time but at least the day-to-day reading on the scale will provide an accurate measure of your weight and bodyfat 'changes' and that's what you really need to know anyway to track your progress.

As far as grams of protein, fat and carbs. Start with the protein, take your weight in pounds and that's the minimum number of grams of protein you should be eating. Best sources are fish, eggs, chicken, lean meat and especially whey protein supplements. You should eat protein at each meal and snack. Then for each meal, aim to fill 1/3 of a small plate with green vegetables or other non-starchy vegetables. Then the other 1/3 of your plate should be starchy carbs - potatoes, bread, pasta, rice, corn, parsnips, etc. Low glycemic choices are best.

On top of 3 small meals, have 2 snacks that include about 20 grams of lean protein (here's where the whey protein comes in handy due to ease and speed of preparation) and a small banana or apple or other small serving of fruit (berries are probably most healthy).

Using this as your baseline, you simply remove about 1/3 of the starchy carbs at each meal if you haven't lost weight or body fat that week. If you lose about a pound (more if you have lots to lose) then stick to the present intake. Keep adjusting and stick to the diet until you get the desired results.

Finally, add a good cheat meal or two each week as a reward and something to look forward to when your willpower is getting weak! But cheat meals can only be used if you are being very strict with your diet otherwise!

Thank you so much Mark!

I do find when i eat grains i get very drained and get pains in my stomach. that is why i had cut them out.

this is what I have been doing typically: Your thoughts would be appreciated when if you have time

Breakfast
1/2 Sweet Potato
1 omega 3 Egg Over Easy
Angus Fresh lean Beef 3 oz

Lunch(i was at a meeting this is what they served)
2 cups Romaine Lettuce
Peppers
Tilapia Fillets 3 oz
Kraft Salad Dressing - Greek With Feta & Oregano Calorie 2 tbsp
Feta Cheese Crumbles
black olives

Supper
homemade kale wraps
Kale leaves 4
Avocado - Half
Maple Leaf Prime - Extra Lean Ground Turkey 3 oz
Old El Paso - Medium Salsa, 1/2 cup

Snack
Pc - Honey Roasted Peanuts 1/2 cup
Nutrasea - Fish Oil 1 tsp

Usually I also have a salmon filet at night with lemon and pepper. however yesterday i did not

Thank you again!

oh also i am at the 160lbs mark for weight would like to get to 135 if possible.