DEXA Scan Results: I'm FAT!

M

mnglamourgirl

Cathlete
Today I had my fitness appointment to test my resting metabolic rate (to determine my daily calorie requirement) and body fat composition. Well, the results aren't what I expected. My body fat is....29.9% - UGH! I didn't think I was nearly that fat! Before the DEXA, I was using the AccuMeasure skin calipers, which showed me at 22.2%. I also have a Tanita scale which showed me at 23.5%. So, I was expecting results around that, but secretly hoping for something lower, especially since I've been working out so consistently and eating clean since the end of September (then what was I before????). The one thing that really surprised me was where I carried my weight. I always thought it was in my lower half, but surprisingly, my arms are where I'm the fattest (40%). The fitness specialist suggested that my goal should be to lose the fat vs. build muscle. He also recommended 3 sets of 20 reps to failure to work the arms.

The resting metabolic rate test showed that I need at least 1600 calories a day before my body goes into starvation mode. Currently, I'm eating 1800 but because I'm not losing any weight, the fitness specialist dropped it down to 1700 calories a day.

My focus now is the type of workouts I should be doing. I'll probably have to run (UGH!) because it's given me good results in the past. I also want to do more kickboxing, so I'll be purchasing KPC shortly. JenL13 has some great arms and suggested the Slim Series by Beachbody and Power Half Hour Thigh Trimmer, both of which I just ordered. Any body have any other workout suggestions for losing fat? Since I'm really fat in the arms, something with an arm emphasis would be great.

The bottom line is that I have to lose 15 lbs. of fat to be 20% BF and 134 lbs. Currently, I'm 149 lbs. so I've got a long way to go. I knew I had weight to lose, but I didn't think it was going to be that much. But on the positive side, I've always wanted to know where I stood with my body fat. Today's appointment was a good dose of reality...

Terri
P.S. Not even my best friends know my vital statistics like you all. It's refreshing to air out my fat little secret.... :)
 
Well, i do not think 149 is that fat .I was at 165 at my peak and i think i was fat. When i hit 150, i gained alot of muscle and looked alot better. I am now down to 136 an every # i loose i can see a difference.But 149 sure is not obese...Don't be so hard on yourself. Is the fitness expert making money on this? Personal training Etc...

Somedays i may eat 1000 calories and some 3000. I just try to eat healthy and when i am hungry.I went nuts trying to calculate calories.

Did you see Dr. Oz? If your waist is under 32# as a woman you are pretty healthy as far as aumentum and belly fat is concerned. Your genetics are playing a prt as for where you carry it.

Me at 5'4 136 am on the heavier part of the scale as far as fat. I am aiming for 125 , but am not going to die to get there.Slow and steady.
Good luck.
You are not big and fat!!!! Say this 20 times...
Anne
Aka( Storm)

http://www.picturetrail.com/acatalina
 
According to the American Council on Exercise, I am bordering on obese, which is 32% fat. Right now, I'm on the high-end of "acceptable." I agree with you, I'm 5'6" and didn't think 149 lbs. was too much; I wear a size 8, which is okay. The fitness expert is not making any money - his job was done after he gave me the results.

I did see Dr. Oz. I am one of the lucky ones in the fact that I don't carry weight in the belly. In fact, my trunk area is 27% fat.

I told my husband that I think I have the "I-wanna-a-baby" syndrome. You know, when a woman wants a baby so bad that she can't get pregnant because she's consumed by it? I think that's where I am, only it deals with I want to lose the weight so bad, I'm becoming obsessed by it: watching every calorie, weighing every morsel, writing it all down, etc. It's driving me crazy. So, I'm going to relax like you said and not die to get there. A sure test of patience!
Terri
 
Interesting DEXA results.

I'd make adjustments to your eating based on your real world results rather than just the RMR test. What's your eating like in terms of protein/carbs/fats? What I'm starting to do right now is track my daily weight fluctuations for about a month along with my calorie intake then make adjustments knowing that a deficit of 3500 cals=-1 lb.

20 reps to failure for arms goes against alot of what I have read and seems unncecessary. Lifting heavier and lower reps to preserve lean body mass while dieting is the way to go.
 
Well, it sounds to me like you are NOT fat (I shudder to use that word...it's terribly demeaning to many people). My advice: First, you cannot choose where you lose weight. This is entirely up to your body. You may lose weight in the trunk first or maybe the arms, there's no telling. So, doing lots of arm exercises will not make you lose fat in the arms. It just doesn't work that way. Your body decides where it will put fat and when, it also does the same when you lose fat.
Once you lose some fat, you may make it a point to do some extra weight training to tone (again, another bad word) that area. But to lose the fat, you MUST eat a nutrient dense diet(LOTS of fruits and veggies), and you must do cardio. Of course weight training is so important so you can't leave that out. I counted calories for years and got minimal results....also ended up obsessing about the caloric content of food but I digress.
If your diet is nutritious (no soda, extra salt, simple carbs, ice cream, etc) then you should be fine IMO.

Carolyn:)
 
Terri I just have to let you know that I feel your pain. I thought I was quite healthy and last July went to my doc for a sinus infection. At the time I weighed 137 5'4" and 43 years old. She advised I was borderline obese, had to drop 10 pounds, should lose 20. Feels like a knife through your heart when you get that kind of news huh? I have found the whole key to my dropping weight (for me - remember we are all different) was to drop my calories but also reduce my cardio exercise. Too much can be counterproductive. Go figure. Just stay healthy!

Lorrie


ETA - jeez - why can't I spell today?

Pain is temporary - quitting lasts forever
Candace Grasso, CC-V-6
 
>Terri I just have to let you know that I feel your pain. I
>thought I was quite healthy and last July went to my doc for a
>sinus infection. At the time I weighed 137 5'4" and 43 years
>old. She advised I was borderline obese, had to drop 10
>pounds, should lose 20. Feels like a knife through your heart
>when you get that kind of news huh? I have found the whole
>key to my dropping weight (for me - remember we are all
>different) was to drop my calories but also reduce my cardio
>exercise. Too much can be counterproductive. Go figure.
>Just stay healthy!
>
>Lorrie
>
>
>ETA - jeez - why can't I spell today?
>
>Pain is temporary - quitting lasts forever
>Candace Grasso, CC-V-6

I can see wanting to drop a few pounds, but this is in no way borderline obese...maybe I'm just stupid and I'm not being ugly to you. I believe your doctor told you that and she's the doctor not me, I understand, but borderline obese?
Angela:eek:
 
Hey Terri - I just e-mailed you also to give an idea of my workout schedule for 2 weeks, sorry it took so long to get to you. For the arms, between kickboxing w/o & the beach body slim series you just got you should be good... as I said, I never put more than a 12lb weight in my hand and usually not more than 8lb. to get the arms I have. You need lighter weight/higher rep to gain muscle but lose fat. Hang in there, you will get to where you want to be. Losing weight is hard and not something that will happen overnight. To be honest when I first wanted to lose weight I did the "low carb" diet for like 3 months to drop the weight quickly then after that starting working out and eating healthy. I did my own version of the low carb diet and didn't cut them as drastically as some do but I'd say I keep it to around 30-50 carbs/day and I lost like 20 lbs...this was like 5 years ago, I was like 150 & size 10 in jeans. I don't really think the no carb diet is the way to go unless you just want to do it to drop it quick & then change your habits, as I did. I can't tell you how much I weigh now, I think like 130 but most of that is muscle as compared to before at 150 when all of it was beer! :)
 
Thank you, Jen. I emailed you.

It is a bit disgusting that my percentage was so high. I've included a picture that my DH just took of me. I know I can't spot reduce. I need an all over reduction! Maybe I'm a "skinny fat" person...?

Ter_1_12_07.jpg
 
You're right; the DEXA scans traditionally measure bone density. Using it for body composition is relatively new and the most accurate way to measure body fat.
 
I have no great advice to give...But NO WAY are you borderline!!! I can't believe it!! I would never think that you have that much weight to lose!! Good luck with your quest...but I'm telling you, you look great!

Debra

Bite off more than you can chew. Then chew it---Ella Williams
 
You know it shows how harsh we can be on ourselves. You are not borderline obese. You could probably add muscle tone to your arms, and you will then like the appearance of them. Since this scan is new to measuring body fat is it possible that it could have been used incorrectly and given you inaccurate results, because I am not seeing the 29% fat in that picture, just not happening.
 
Terri...I think you look great...not FAT!!! A very pretty smile too. I will stay away from that DEXA scan...:)...one thing though I will say, before I got definition, my arms looked similar to yours. Light weight and high reps did not work for me! I have to lift heavy to loose the fat in my arms and get muscle definition. So being said...different things work for different people sometimes depending on our genes....:)
 
I'm a bit stuck on the "3 sets 20 reps to failure" thing. Everything I've read contradicts this. I'd say go for a heavier weight and less reps.

And I think you look great!
 
I'm going to try different rotations to see which one is the most effective for me. Like another poster said, it took her 3 years to finally get it right. I'm going to add running to my rotation and weights and try variations on light/heavy and see what's most effective. I sure appreciate all the support I receive here. You all are fabulous!

Terri
 
I usually "lurk", but this one gets to me! I was recently at a conference and a nutritionist/ academic gave a talk on reducing childhood obesity. A very thin, tall woman asked a question about the definition of obese, because she said her doctor told her she was borderline obese at I think about 5'8" and about 139 (this woman is a friend of mine and to me appears thinner than Cathe or any of her crew)! The nutritionist responded that "obsese" does not really have anything to do with appearance, in medical terms. The definition of obese, he said, is based on statistical date related to the risk of contracting certain diseases (e.g., heart disease) above certain weights for certain heights. So don't let this get you down on your appearance, by any means--you look wonderful. I am not a doctor or medical expert of any kind, but I am also always skeptical about statistical data, because it does not take into account individual data such as lifestyle (e.g., working out) or diet. But if the results give you the motivation to push yourself in new ways, use it that way rather than to beat yourself up!

Good luck :)
 
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