What do you all know about body fat percentages? Malcat said don't worry about it, but mine is about 37% according to both my fancy scale and measurements put into charts online. And interwebs says over 25% for my sex, height, and age is obese. They also clock me at 135 being my maximum normal weight, but my face does not look good with less than 135lbs to fill in the wrinkles.
But having 37% of my entire body be fat sounds awful and crazy gross. Like if you put me in a frying pan, I'd sizzle down to nothing! I feel like bacon. Even ground beef is leaner than me! Ewww.
I guess I need another spreadsheet to track not only weight but measurements and percent body fat. Also looks like exercise is the only way out. Ughh.
DO NOT take a resistance scale seriously and DO NOT base your progress on it. Period.
You will end up frustrated and discouraged. The resistance scales, if they work at all, measure up to just above your ankles, so mostly your feet and ankles, which are not a spot that is likely to change in composition all that much. So totally useless as a measure.
I had one of those scales when I was losing substantial weight and the body fat measurement literally never changed.
That doesn't mean you shouldn't be concerned about your body fat, obviously, but a reasonable assessment of your health doesn't depend on specific body fat percentages, and especially not on totally inaccurate and meaningless body fat measures on a bullshit scale.
I also urge you to not really focus on appearance as a motivator, I know that's hard, but it's seriously a terrible long term motivator.
If you focus on how your body *feels* and do what it needs to *feel* better, you will end up looking better. There's really no avoiding it. And if you find that you do end up getting too thin for your esthetic preferences, that's easy, just add a a few calories to your day.
I have a thin face and lose fat in it easily, if I lose more weight it will be very aging and my BMI is 21, so there's no benefit for me healthwise to lose any more. So I added a nice thick piece of toast with a ton of butter to my days and I stopped losing. Easy.
But don't worry about that until you get to a point where you are very comfortable with a diet and exercise lifestyle that is naturally keeping you lean.
In the meantime, what *is* an optimal lifestyle that would naturally keep you lean and fit that is something that could be done for the rest of your life?
I personally hate "exercise" although I now know that's largely due to my hip dysplasia, which makes my system fatigue really easily doing any kind of cardio. I used to just think I was "weak" and tried to force myself. That was dumb.
Don't do exercise you don't like. It's not necessary.
My exercise mainly consists of doing house chores, just anything to keep me from sitting for hours on end and not moving. I put on an audiobook and just start moving around. I'll dust, clean the bathroom, reorganize my pantry. You name it.
I do a TON of physio exercises, which are so small and gentle, they would never contribute to weight loss, I could offset those calories with a splash of milk in my coffee.
However, they are AMAZING for my posture, which means that literally every time I'm standing or moving, I'm working more critical muscles than someone with terrible posture. Also, wicked posture feels good and looks great.
My PT exercises don't feel like exercise, they feel like gentle, relaxing self care. I don't need to find motivation to do them because they always feel so nice and relaxing. I have different, chill audiobooks I put on for PT. Half of the exercises just involve me lying down for 2-10 minutes at a time on various blocks and balls.
Super chill.
Before I lost my ability to go for walks, walking was my FAVOURITE exercise. I would listen to audiobooks (shocking, right?), and schedule phone calls with friends and just go wander for hours by the river. And seriously, my ass has never looked better than when I was walking ;)
Don't forget that conventional "workouts" are a modern invention designed to be unpleasant enough that you will give up. You realize that, right?
What most North Americans think constitutes "exercise" is specifically designed so that you WON'T DO IT for more than 6 weeks. Just enough time to start seeing "results" and long enough that you realize you can't sustain it in your demanding lifestyle.
Then they count on the neo-liberal shame to kick in and for you to feel like a failure because you stopped doing a routine that was designed for you to stop doing it, and you wouldn't ever think to blame the folks who, y'know, designed that to happen. Lol.
Kill whatever programmed concept you have of what exercise is and just focus on what feels good and enjoyable and find ways to prioritize doing things that *feel* good on a daily basis.
There's absolutely no reason for exercise to feel anything but awesome. And if you find the awesome thing you like to do throughout most days, you will be way better off than engaging in fits and spurts of more intense exercise that's always the first thing to fall off your routine when life's normal stresses demand your attention.
My go-to now is home projects. They don't involve a lot of walking and I can stick with them for a few hours at a time. I did so much scrubbing, painting, and caulking this summer at our second home that my upper arm muscles are now too bulky for my suit jackets and some of my non-stretch shirts.
Find some sort of activity that you *want* to do when you are stressed out, something that makes you feel *better* when your body is tired and achy.
Even without working legs, I still crave getting out and going for short walks on my crutches every time I'm really stressed, or have been sedentary for too long. If you only do what feels good, your body will LOUDLY crave the routine of getting up and moving.