Skinny-fat at 157 cm, 61 kg — am I in a calorie deficit, and how do I reduce my waistline while building muscle?
Hi fellow redditors! I’m looking for some advice on fat loss and body recomposition.
My stats:
Male
Height: 157 cm
Starting weight: 63.2 kg (2 Aug 2026)
Current weight: 61.2 kg (10 Oct 2026)
Waist: 90 cm → 81.5 cm
Omron body fat reading: around 28%
Average calorie intake recently: 1,550–1,600 kcal/day
I’ve been tracking my calories consistently in MyFitnessPal. Over roughly 10 weeks, I’ve lost about 2 kg, although my weight fluctuates from week to week. My waist measurement has also decreased, but I still carry noticeable belly fat.
Diet: I usually eat yong tau foo, chicken and fish porridge, fish soup with rice, caifan (chicken, broccoli, tofu), and i have one pea protein drink to hit daily protein of 100g
I’d appreciate advice on three things:
Calorie deficit: Does my weight trend suggest I’m in a calorie deficit? Is losing around 0.2 kg per week a reasonable rate, or should I adjust my calorie intake?
Building muscle: As someone who feels skinny-fat, should I continue cutting towards 57–58 kg first, or focus on strength training and body recomposition now?
Reducing waist size: What’s the most effective approach to reducing belly fat and my waistline? Any advice on nutrition, protein intake, strength training and cardio would be appreciated.
My priority is sustainable progress rather than losing weight as quickly as possible. I’d like to reduce body fat while maintaining or building muscle, rather than simply becoming lighter.
Thanks for any advice!