DEXA scan done and I'm so hung up on the numbers. would love your thoughts

So I had the scan done on Saturday and the good news is my body fat is 29.2%.  I should be elated but I'm not.   I just can't get over the "number" I think my body needs to be.   I'm 5'1" and weigh in at 134 right now.  I still feel fat in so many ways.  Realistically I know this is untrue.  I'm bony is so many areas however, I still feel I need to lose more.  I have a lot of fat in my abdominal area for instance. 

My problem is that in my mind at 5'1" shouldn't I be closer to 115 or less?  That number is completely unrealistic as that would put me at 15% body fat!  Yet, for some reason I'm caught up with the number.  Am I not meant to wear a size 4 or 6 (in a 10 now)? 

On a scary note...the scan showed that I have osteopenia in my hip region.  What?  I'm only 40 and have no family hx of bone issues.  Plus what about the fact that I've carried around a ton of wt being obese?  At this point I need to figure out some wt bearing exercises that would be appropriate.

What should my "goal" wt be now?  Can someone talk me down from the ledge??  ~Jennifer

If you want to decrease your body fat, you have to do weight training. It is just about the only way to build up muscle, which will decrease your body fat percentage. If you don't weight train, you will continue to lose lean muscle mass as you lose weight. Body resistance exercises can also help, but lifting weights is the way to go.

As far as decreased bone density, when one is heavier, there is more force exerted against the bones, which helps to increase bone density. When one loses weight, there is no longer that force, so your bone density decreases, which is what happened to me, despite weight training. It might have been worse, if I had not been lifting weights.

Weight lifting and impact activities (running, hiking, stair climbing, dancing, etc.)  will help to preserve your bone mass, which is why they are recommended. Also, with more muscle, your metabolism will be higher and you will burn more calories. Water exercises would also be good, since there is resistance involved and there is force applied to the bones.

There is a term for what you are describing, called skinny fat. Someone can be low weight and very thin, but have little muscle mass. This is know as "skinny fat."

Abdominal fat is the last to go, and the only way to get rid of it, is aerobic exercise.

What should you weigh? That is a loaded question and should be the weight, where you feel comfortable. Perhaps, focus on increasing the aerobic exercise and lifting weights, and the fat will be burned off.

You can be 5"1" and be higher than 15 % body weight. It all depends on your lean muscle mass.

Make sure that you are getting about 1500 mg of calcium citrate/day, along with Vitamin D. Being a petite woman and weighing less than 120 or 130 lbs, also places you in a higher risk category.

Gail

Please make sure you are also taking the right calcium.  One of the things that gastrectomy patients have is a loss of calcium from your bones.  When I researched gastrectomies done for stomach cancer and ulcers it was noted, so taking your calcium, the right kind and the right way is paramount to our surgery of choice.

Ms Shell

Your goal weight should be where you are healthy and happy.  That being said, I don't think it's unrealistic for you to go down another 10 lbs or so.  I wish I had gone a little lower to allow my bounce back of 10-15 lbs.

Great job!

Its hard to do but please try to stop worrying about these numbers. What does your doctor say about your weight? You may well be at the right weight for you regardless of pants size. Some of us just have different frame sizes. 29% body fat is pretty normal for women. I agree that weight training would be a good thing to build muscle and maybe help with the bone thing. Take whatever calcium you are instructed and then focus on how far you have come and how much healthier you are than when you started this process.

I have a little bone loss too which surprised me from carrying a ton of fat for most of my life and this was discovered before wls. So I take the calcium and try to enjoy my new life of freedom.

I bet there are lots of people your height at your weight that look great and I bet you do too and are focused to much on minor flaws as all we women seem to do.  Enjoy your success!   Diane

Thank you all for your input.  I'm planning on ordering something called Chalean extreme workout that Brandilynn suggested to someone long ago.   Hugs to all......Jennifer

Sounds like a good plan, especially if Brandilynn recommended it. I looked up the program online and it sounds good. Good Luck!!!

Gail

Thanks, Gail.  I want to be just like you when I grow up!  You're a great VSG role model!  Hugs......Jennifer