I've recently lost about 20 lbs, and am now at about 137. I'm female, a few weeks shy of 46, 5'7" and extremely lean above the waist (and always have been; even at my heaviest, you can see my ribs). Waist is 26 inches.
All of my weight is in my hips, thighs, and butt. I've lost inches there and dropped 2-3 sizes (depending on the brand!) and am pretty satisfied with how I look now. But I can grab a LOT of flesh/fat at my thighs/butt and I want to firm up and burn that fat and build muscle.
Right now, I'm tracking my food on MyFitnessPal, and I tend to be in a range of 1400-1700 cals/day. My ratio is generally around 5-10% carbs/65% fat/25% protein. I shoot for around 94 grams of protein daily. My fats come from meat or coconut oil or butter, for the most part. Olive oil if I'm having a salad.
I VERY rarely eat nuts. Occasionally will have some strawberries in heavy cream, but not often.
According to a BodPod on 8/3/11, my BF % was 31.9% (ugh). I think it's dropped a bit since then. My lean body mass at that time was 94 pounds.
I've been doing sprinting (exercise bike or elliptical--it's been too hot in Texas for outdoors) rotating with bodyweight exercises and kettlebell (a mix of Sisson and Wolf), and then a day off. I know that's working, as I have advanced from wall pushups to modified floor pushups. Before, I couldn't even do 1. Yay. I do some slow biking (55-60% of max heart rate) every few days, too, or sometimes after the weights.
I try to do the workouts in a fasted state.
I am eating dairy, but not that much. I cook in butter or coconut oil generally, will put grated cheddar in my eggs, and occasionally eat a Fage yogurt (full fat) or use HWC on berries or in my coffee. I think I'm slowly losing the fat and gaining muscle, but I'm wondering if I'm doing it most efficiently.
Carbs seem to be coming in around 38grams/day. I will sometimes skip lunch; just not hungry, so I know I'm eating to satiety.
Is it just a matter of time or is there something else I should focus on? My sleep is good (7-8 hours and I wake at about 5:45 without an alarm clock. This is a new thing and I LOVE it!)
Sounds like you have a good exercise regimen going.
Your food choices seem pretty solid as well.
In my experience when I dropped dairy completely it made a large difference in my body composition. You may not react the same way to that change but it maybe worth eliminating the cheese and yogurt for two weeks to see how that works for you.
If it were me, I'd be tempted to experiment with Leangains' intermittent fasting protocol. But I also think one of the challenges is that gaining lean body mass and losing fat are somewhat opposite processes. It might be worth an experiment to cut back a little on the former to concentrate on the latter.
I've been sidelined by some post-AHS11 sciatica, but when that's resolved, I'm going to do 1 BBS workout every 10 days, with two HIIT workouts on a rowing machine on days 5 and 8 of the 10-day period. Otherwise, I'm going to do lots of low and slow (I do lots of water walking in the pool ... I found Tim Ferriss' story about Ray Cronise using pools to help burn cals compelling).
And remember, the fat in the butt & thighs is a lot less risky than the abdominal fat you don't have! Be patient ;).
Fat and weight loss 5 Answers