How do I lower body fat percentage without losing weight?

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My body fat percentage is 25~27 %, my BMI is 20~21.
I've just started a low carb diet, not very strict one, I'm still eating small amount of high starch vegs and fruits.
I can't eat meat except seafood and I'm lactose intolerant. Im not sure how much protein I need to consume per day.
Would whey protein shake be good way to get enough protein?
Any advice appreciated. Thanks.

I went down 6 holes on my belt, had my fat percentage measured at 4% or 14% depending on wither I called myself average of athletic, all via just eating less and exercising more, I use a Theraband which had toned my muscles to the extent I have kept the same weight.

I use whey protein instead of milk or coffee mate with my hot drinks but the only one I will use is this :- LINK as its the only one I have found that doesn't use poisonous artificial sweeteners, I use honey to sweeten it.

I am male so you would not be wise to get quite so low fat percentage, Iam also a lot older than you so its never too late to get your physic back on track.

Yeah, the only way to keep your weight consistent (if that's your goal) but cut your body's fat stores, is to build muscle while burning fat. Men who exercise regularly and hope to build muscle, need to consume at least one gram of protein per pound of lean body weight. I weigh 165lbs at 12% BF, so I need to consume at least 145 grams of protein a day. I think for women, you can get away with less, but definitely try and get at least 75 grams of protein in a day, which, based on your diet, would certainly require some whey protein consumption. Diet is the most important, but if you want to maintain your weight or increase your health, I'd highly recommend some cardio and a weight lifting program. Best of luck!

The simple answer to this is to gain muscle, allthough a body fat percentage of 25 is a perfectly good level. Most female Hollywood celebrities are at around 20-22% bodyfat.

To gain muscle, you'd need roughly 0.8 grams of protein per pound of bodyweight. Please bear in mind, though, that after newbie gains, it's extremely difficult to gain muscle and at the same time lose body fat. That is, unless your body fat levels are very high...

Whey protein is a good start.

Incorporate some cardio. Maybe start jogging/running.

Thank you everybody for your advice.

I did not realize that 25~27% body fat is not that bad for women. I thought it was very high.
But I want to be in the lean range, so I'll aim for 20~22%.


I guess I could lose about 8 pounds. That would get me down to 19 BMI. I don't think I should lose more than that.
So to gain muscle, I need roughly 90g of protein. I think I can manage that with eggs, fish, tofu and whey protein.

And yes, I need to exercise. I just have to force myself one day. Maybe I'll start with fast walking in the park.

Well it's been a month since I started dieting. I've lost 7 pounds and my BMI is now 19.5 and my body fat percentage is down to 23%.

I think this gluten-free, dairy-free, low-carb, low-fat, Pescetarian diet is working.
Although I'm only eating about 1100 calories a day, I don't feel starved like I used to when I was eating lots of carbs.

I want to lose 5 more pounds and then try to maintain that weight.

Well done!

Thanks (^^)