I Did a DEXA Scan Today!

After year of low carb IF weight loss journey I thought it would be a good time to establish where my body is at... so I did a DEXA scan and RMR (Resting Metabolic Rate) test. I somehow imagined these tests to be in range of thousands of dollars but it was actually pretty cheap considering how advanced the tests are and the detailed results you get. I'm talking muscle to fat to bone density ratio in each body part and exact measurements of everything. Anyways I came from almost 120kg weight in February 2021 to 86kg today and my body fat is 19%! I was probably over 40% body fat last year in my peak weight days. Most important factor is visceral fat is very low and within a normal range and bone density is very good. My only worry was my RMR, my weight is currently stalling so I was not sure if my metabolism is crashing or I'm gaining muscle and retaining water... well turns out my metabolism is exactly where it's expected to be, a bit higher as I'm doing weight lifting 4 days a week for the past 6 months! RMR is around 1900-2000 calories which is exactly what corresponds to my weight loss of 0.6kg per week on 1300-1400 cals per day for the past year. It was great to confirm my thoughts and calcs I did but the scale was messing up my mind.. don't trust the scale! All in all... I suggest you all to do these tests and establish a baseline you can compare to later on, especially the fact you can get exact measurement of visceral fat which is the dangerous part of being overweight. Also for best results with IF and any diet... do some weight lifting, forget cardio. Go back to cardio once you're back on maintenance and can support the energy expenditure... otherwise you will crash. I tried it and it's not fun. Gain muscle mass and stick to the plan! My goal is to go down to 15% BF in few months and will go just below maintenance to have more energy in the gym and finally gain proper muscle.