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Dietary advice

I go bouldering once a week and do yoga twice to three times a week. I don't want to loose a lot of weight but want to reduce my fat mass?
How do I go about doing this without gaining weight too?

Elizabeth Cooper


2 votes(Highest rated answer)
Hi Amber, thanks for your question. In order to reduce your fat mass I would recommend you reduce carbohydrates, as these are the most readily stored macronutrient and if not used for energy will be stored as fat. I'm not sure how much of your daily diet is carbohydrate but I would look to have about 15-20% carbohydrates in order to lose some weight. When you're doing exercise ensure you're having enough protein to keep your muscle mass stable and ensure you're having healthy fats in your diet such as avocado and oily fish, as these can be used for energy also. You may also find it helpful to work out how many calories you should be having so have a look at a BMR calculator online, input your weight and height etc. and this will tell you how many calories you need before exercise. Then there is an equation underneath the calculator that tells you how to work out how many more calories you need for exercise. If you would like to lose weight you can reduce this total slightly, usually by about 500 calories to lose 1-2 lbs a week. I hope you find this helpful.