TL;DR - got a DXA scan today and am SUPER validated by the results of my work over the last three years.
Edit: Unnecessary 'E' in "DXA". Can't change title.
My husband and I went this morning to have DXA scans and RMR tests. (DXA measures lean body mass, bone density, and fat body mass. The RMR test determines the amount of calories that it takes to keep your body working at a "sedentary" activity level as well as the percentage of fat/sugar your body uses for energy- ideally your body will go for metabolizing fats over carbs. )
The DXA scan was fascinating. Results said I have about 27% body fat. I thought that was a little high, but according to the metrics this clinic uses, that percentage puts me solidly in the "fit" range for my age (38). The best news is that I am in the lowest risk category for visceral fat, which means less risk for heart disease and diabetes. The most unexpected thing was my bone density- the total is off the chart high- and that's mostly because my skull is super dense. I'm literally thick-headed. lol
The expected RMR for someone my weight and age is 1438 calories per day. Mine was 1757- cause muscles, y'all. My body burns fat for energy 84% of the time and carbs 16% time, which is apparently really good.
Summer of 2018 I topped out at 183lbs. (For reference, my highest pregnancy weight for both girls was 185). I was eating all the time. My back and hips hurt. Constant acid reflux and consequently, poor sleep. I just did not feel well. And my cheeks got so chubby I couldn't whistle (thanks, baby face).
While my current weight is still considered overweight for someone my height, I am proud of the progress. It was slow- I'm down to 150ish pounds, but it took two years to get there, going on three to maintain. Going slow has helped me adjust habits in a sustainable way, and I think it has made maintenance easier this time around than in times past.
There were no specific diet programs, fancy workout classes/clubs, or supplements. It was a combo of 16/8 intermittent fasting, diet modification, reasonable calorie counting using the My Fitness Pal app, and increased activity. I've learned that I can't out-exercise a bad diet, that it's okay to plan for splurges, and that being on my feet while teaching has done wonders for my overall health.
This DXA scan is the most validating experience I've had health-wise in recent years. I kind of wish I had gone at my starting point just to see what has changed since then. If you've ever considered a DXA scan, go do it!
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/ltzvqc/if_you_have_ever_considered_a_dexa_scan_do_it/
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