reduce body fat percentage as a girl?

[katlinchen]

Hey Guys!

So as you might see, I am a 21 year old girl (50kg, 1,62m) and have a body fat percentage of exactly 21%. I have been doing acrobatics since 12 years, last year I started doing body weight exercises. I am in acro training 4 times a week for 2 hours, I train abs 4 times a week for 30 minutes and arms+leg twice a week for abot 60-80 minutes.

For me, a women with a sixpack has always been the ultimate perfection. I have super narrow hips and I am quite skinny already, but if you look at tummy and I am not tensioning the muscles it looks like I couldn't do a single sit-up - which annoys me!!! In good light, you can see a two-pack at the top, but down there around button it look horrible. So, i want a flat tummy with slightly abs looking through and I decided to lose about 3-4% of body fat percentage, but I don't want to lose more than 1-2kg!

I am already watching diet, it mostly consists of chicken, quinoa, peas, carrots, protein bread, cheese, ham, sausages, nuts but also milk and fruit.

I will now try to vary diet the following:

Carbs in the morning and before acro training maybe a banana, but almost no carbs for dinner.

For example:


Morning:
2 eggs, 2 slices of protein bread, cheese, ham
coffe, black tea, hot choholate (unsweetened) with about 150ml of low fat milk

Snack:
hand full of nuts, low fat quark with yoghurt, apple, some fruit

Dinner:
chicken/fish/pork/beef with very very little quinoa/brown rice/potatoes and veggies
Black tea or coffe with 100ml of low fat milk

Evening Snack:
maybe quark again

Sometimes I make myself some protein pancakes containing of quark, a little bit of oatmeal, sweetener and eggs!

What do you think about it??

[Boss Man]

I wouldn't get too hung up about the 6-pac. You might get it if the fat percentage went to around 12%, but it's not neccessarily a good thing to go lower than that if you're female.

As for the diet I wil make amendments where I feel appropriate .

Morning:
2 eggs, 2 slices of protein bread, cheese, ham
coffe, black tea, hot choholate (unsweetened) with about 150ml of low fat milk

(I'd change the cheese to low fat cheese)

Snack:
hand full of nuts, low fat quark with yoghurt, apple, some fruit

(You could change the nuts for peanuts to get more protein if you want. If you have concerns with eastern grown peanuts, in relation to mould and aflatoxins, then buy western brown, otherwise buy what you want if you do.

I don't think you need two differing types of fruit, so perhaps stick with the apple as it's got more calories than a lot of fruits.)

(Definitely consider adding a lunch about 2-3 hours after this snack and another snack inbetween lunch and dinner, hopefully around 2-3 hours between both.

You've listed quite a fgew foods in your post, enough that you can play around with options for these meals.)

Dinner:
chicken/fish/pork/beef with very very little quinoa/brown rice/potatoes and veggies
Black tea or coffe with 100ml of low fat milk

(Good)

Evening Snack:
maybe quark again

Sometimes I make myself some protein pancakes containing of quark, a little bit of oatmeal, sweetener and eggs!

(Not too bad)

[JamesBrunet]

I am currently drinking lemon-cinnamon tea, and I have cut out on carbs only proteins and veggies, I am skipping supper unless I am really hungry I do have small meals. I have proven lemon does work, with the exception of a healthy diet or exercise one of these at least. Just try people for three months at least.

[Alinshop]

Hey Guys!

So as you might see, I am a 21 year old girl (50kg, 1,62m) and have a body fat percentage of exactly 21%. I have been doing acrobatics since 12 years, last year I started doing body weight exercises. I am in acro training 4 times a week for 2 hours, I train abs 4 times a week for 30 minutes and arms+leg twice a week for abot 60-80 minutes.

For me, a women with a sixpack has always been the ultimate perfection. I have super narrow hips and I am quite skinny already, but if you look at tummy and I am not tensioning the muscles it looks like I couldn't do a single sit-up - which annoys me!!! In good light, you can see a two-pack at the top, but down there around button it look horrible. So, i want a flat tummy with slightly abs looking through and I decided to lose about 3-4% of body fat percentage, but I don't want to lose more than 1-2kg!

I am already watching diet, it mostly consists of chicken, quinoa, peas, carrots, protein bread, cheese, ham, sausages, nuts but also milk and fruit.

I will now try to vary diet the following:

Carbs in the morning and before acro training maybe a banana, but almost no carbs for dinner.

For example:


Morning:
2 eggs, 2 slices of protein bread, cheese, ham
coffe, black tea, hot choholate (unsweetened) with about 150ml of low fat milk

Snack:
hand full of nuts, low fat quark with yoghurt, apple, some fruit

Dinner:
chicken/fish/pork/beef with very very little quinoa/brown rice/potatoes and veggies
Black tea or coffe with 100ml of low fat milk

Evening Snack:
maybe quark again

Sometimes I make myself some protein pancakes containing of quark, a little bit of oatmeal, sweetener and eggs!

What do you think about it??

Hello! Any progress to report?

[Ey716]

Its good to see that you are already eating right and exercising. You shouldn't worry about getting fast results. But you might want to adjust your workout sessions by reducing duration. In addition, you should perform more aerobics to burn stubborn fat.

How long have you maintained such a diet?