The website body fat calculator says I have 19% body fat. I just recently broke a plateau at 22% that I had been on for a year now, by figuring out that at my (frequent) meals out I have been eating too much protein. I have cut it back so I'm eating the 3 blocks for lunch and for dinner (I know because I still go 5+ hours without being hungry) and my hips (the repository for the last stubborn bit of fat) have been shrinking for the past month. That's all well and good, but my top part was shrinking too. My shoulders have gotten all bony and ribs are quite prominent. I'm eating 11 blocks, with a moderate activity level (I'm 5'8", 118 lbs and fine-boned). I'm thinking I'd better put the brakes on, even though I still do have a small amount of "lumpy" kind of flesh around my hips. Should I add a block to my day, or add a bit of fat to each meal? I'd rather not gain any of the fat around my hips back, but I would like for my shoulders and ribs not to be so bony. Also I'd like to build some muscle through weight training (moderate, 3X a week), but can I do that just eating the 11 blocks or should I be eating 12 blocks? I'm not targeted at a body fat % or weight, I just look in the mirror and would like to be more muscled and less bony, without gaining back the extra on my hips. I will appreciate any suggestions!! Thank you Kate

Weight training for your upper body would build muscle and increase your activity factor. 1.5 pounds increase per month is considered zone healthy. If you want to regulate (or increase) weight at healthy body fat levels, you can adjust monounsaturated fat intake. Maybe Sue can offer better suggestions. - Charlie

Sears said that most women can be at 22% with no problems. In fact, it's usually better for women to be a little higher (19 sounds low to me). Men, I think, should be around 15%. If I remember right, Sue once said she felt better at 22%. It may just take some time to reshape the stubborn spots you're referring to. Sounds to me like you are near, or perhaps below, goal weight. How do you feel?

[quote:3d89343a76="RBrownson"]Sears said that most women can be at 22% with no problems. In fact, it's usually better for women to be a little higher (19 sounds low to me). Men, I think, should be around 15%. If I remember right, Sue once said she felt better at 22%. It may just take some time to reshape the stubborn spots you're referring to. Sounds to me like you are near, or perhaps below, goal weight. How do you feel?[/quote:3d89343a76] Hi, Yes, I feel better at 22% than at higher %'s but I have never been lower than that. You may be thinking of someone else. :D Sue

Thank you for asking that. The answer is, lousy. I've been sick twice this winter and I'm not exercising nearly as much as before because "something" is always interfering with my program. I have been finding it hard to get out of bed in the morning, all winter long. I have dropped my fish oil consumption way back because that seemed all of a sudden to be contributing to my problems, whereas earlier last year I was fine with it. Last Sunday I started adding some carb back to my meals. I had been eating very very little "unfavorable" carb and also always dropping a carb block from 3 block meals (lunch and dinner.) I am still doing 11 blocks but with that extra carb (and it's usually unfavorable) added back to lunch and dinner, I feel fuller, have more energy all day and the meals last 5-1/2 hours no problem. Also I have fewer cravings than before (this week I pass the candy dish by without a second glance, where before I was glancing a lot.) Now I wonder if I wasn't eating too few calories during the past few months. I am continuing to watch the fat and being careful not to overeat protein, so I am hoping that I won't gain a lot back through adding the third carb block back to lunch and dinner. But even if I do gain some back I think it's going to be necessary, because I can feel the difference already. I'm feeling lots better and hope I continue to improve. Funny how your asking a simple question really made me think. Thanks very much for your input. Sincerely, Kate

Glad it helped! :) Remembering that feeling good and being healthy are the real benefits to the Zone (not having a "perfect" body -- aka unattainable!!!) is really important for me. I appreciate looking better and the confidence, but the energy, the clear thinking, the power of feeling good--this is the best reason for the Zone for me. Not that I wouldn't like to look like a supermodel, but I won't hold my breath. :wink: This culture we live in can get our priorities out of whack if we let it (and who doesn't, sometimes?). It's good to have a support system--these forums are great! Good luck with your experiments--hopefully you'll find your right formula. Ronica