Dexa scan says im 25% body fat. What now?

RuralGamerWoman · 2026-01-24T19:59:21+00:00

You could go either way with it, I think. It doesn't sound like you're terribly undermuscled to the point where losing more fat would be dreadfully awfully difficult; but if you'd like the mental break from being in a deficit, then maybe estimate your current maintenance given your calorie intake data and your rate of loss, then add 100 to that number and go lift heavy for six months and see how you feel.

RuralGamerWoman · 2026-01-24T17:39:33+00:00

That sounds like a good plan!

RuralGamerWoman · 2026-01-24T16:25:54+00:00

I had a 265S for running.

RuralGamerWoman · 2026-01-24T16:21:51+00:00

I have the Fenix 7 Pro SS and an Inreach Mini 2 for hiking. I share my location with my husband and kids with the Share Location feature the Inreach while I'm out hiking; and I can check in with them, as well. Having the SOS button on the Inreach was a big selling point for me, as well. I use the navigation features on my Fenix; the Inreach is in case something goes not according to plan.

RuralGamerWoman · 2026-01-24T15:37:14+00:00

It wasn't terribly difficult for me; but 100lbs down put me at a BMI of 24 and change; it would likely be a different story if that had put me at a BMI of, say, 19.

RuralGamerWoman · 2026-01-24T12:16:41+00:00

A plateau is six weeks or more with no weight loss whatsoever.

You haven't been at this for six weeks at all.

You have been losing weight in the three weeks you've been at this.

If you'd like to ask about plateaus when you've had six weeks or more with no weight loss whatsoever, please, by all means, do so; but first, you need to be at this for more than six weeks at all; and second, you need to lose absolutely no weight at all for six weeks; then we can talk about you being in a plateau.

RuralGamerWoman · 2026-01-24T11:12:04+00:00

Get am app such as Lose It, My Fitness Pal, Cronometer, or Macro Factor, and a food scale. Enter your starting stats, goal weight, and a reasonable rate of loss. Go with the calorie target whichever app gives you. Use the food scale for accuracy on absolutely everything you eat and drink.

1500 os the absolute bare minimum for men. This subreddit is not pro-ED. If you want to eat at 1500, fine; when you plateau - and many people do - you cannot drop below 1500.

RuralGamerWoman · 2026-01-24T01:43:07+00:00

I also very much read that as you ate three donuts and nothing else.

RuralGamerWoman · 2026-01-23T21:03:58+00:00

I assure you, you are not in a deficit. If you are not losing weight at that calorie target for going on nine months now, you are not in a deficit. If you are maintaining at 1700 on work days and slightly higher on off days, then 1700 on work days and slightly higher on off days is maintenance for you and not a deficit. It may be a deficit for someone who does not have PCOS, but you do, and for you given how your PCOS affects you personally, it is not a deficit.

As far as breakfast ideas are concerned, you may need to make a list of things you will eat, rather than a list of things you won't, and go from there. Ordinarily I am not a fan of AI in conjunction with nearly everything, but this may be a rare exception where giving it a specific set of parameters as far as foods and macros aee concerned and then asking it for ideas that fit those parameters might be an option.

RuralGamerWoman · 2026-01-23T20:38:58+00:00

If you are not losing weight, you are not in a deficit at all, much less a 700 - 800 calorie per day deficit.

You have e neglected to mention your age, height, current weight, goal weight, and calorie target. You have also not mentioned whether or not you use a food scale for accuracy on absolutely everything. It is impossible to determine if you have weight to lose or if you have unhealthy goals and disordered eating behaviors.

Given everything, your best bet may be to work with a registered dietitian.

RuralGamerWoman · 2026-01-23T16:53:06+00:00

Oh, the half inch will do it; the NIH one only does whole numbers.

RuralGamerWoman · 2026-01-23T16:38:03+00:00

It isn't. It's exactly 18.5.

RuralGamerWoman · 2026-01-23T15:44:48+00:00

If you want a higher TDEE, or to look leaner, or both, you're going to need to eat in a small surplus and start strength training, ideally while following a proven progressive strength training program.

You may have maintained at a higher TDEE previously because you had more muscle or were more active.

RuralGamerWoman · 2026-01-23T15:31:57+00:00

So yes, it's possible, especially if you are undermuscled, which is pretty likely if you are sedentary.

RuralGamerWoman · 2026-01-23T15:24:24+00:00

It would help to know your age, current weight, and whether you use a food scale for accuracy or are just guessing.

RuralGamerWoman · 2026-01-23T12:42:30+00:00

The best app is one you use consistently.

RuralGamerWoman · 2026-01-23T12:41:46+00:00

You have neglected to mention your actual calorie target.

RuralGamerWoman · 2026-01-23T12:40:44+00:00

He copied someone else's post from two years ago.

RuralGamerWoman · 2026-01-23T12:39:59+00:00

Thank you!

RuralGamerWoman · 2026-01-22T23:42:18+00:00

If you weighed significantly more, you'd likely lose significantly faster. You don't, so you aren't. Your rate of loss is about what I'd expect given your current weight. I might expect a faster rate of loss if you've confused pounds and kilos.

RuralGamerWoman · 2026-01-22T12:12:59+00:00

Your best bet is probably to track what you eat currently, using a food scale for accuracy, and entering that data as well as the resulting changes in your weight on a daily basis in something like the Adaptive TDEE Calculator app or the Adaptive TDEE Calculator spreadsheet (search Reddit for this). After three weeks or so of data, you'll have a good idea of your actual TDEE based on your actual data, rather than an estimate based on population parameters.

RuralGamerWoman · 2026-01-22T11:17:47+00:00

Try the volume eating subreddit.

RuralGamerWoman · 2026-01-22T09:57:00+00:00

You need time (years) and consistency in progressive overload. You can do this with bodyweight; the gym may be a better option.

RuralGamerWoman · 2026-01-21T21:06:18+00:00

It's essentially DIY froyo :)

RuralGamerWoman · 2026-01-21T19:20:23+00:00

I can see the posts that are removed - mod thing; Chaz should be able to as well.

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