DEXA Scan (5'8"/163 lbs/42% BF) - Where to go from here?

Hi all,

Looking for some advice on how to adjust my weekly routine in light of my DEXA results - https://imgur.com/a/FkXBIc2

I've considered myself pretty fit since I started working out in college. I figure skate 2-3 times a week and usually 1-2 days a week of either a moderate strength or cardio based workout. I got a DEXA scan today to verify my BF% of 27% from my home body composition scale but ended up with a surprise 42% BF instead. I gained about 7 lbs in the past year, but other than that my fitness routine and diet have been consistent. I'm confused about the results because all the skills I work on in skating require significant leg muscle - sit spins, jumps, etc - and the lean mass numbers seem pretty low for what I was expecting. I also never would have expected my BF% to be that high.

I'd say my daily calorie intake hovers around 2,250-2,500 calories/day. I do make an effort to eat more protein on days where I've skated or done another workout, but overall I eat a mix of starches/carbs/protein/veggies/fats.

Essentially I am looking for tips on how to focus on body fat reduction that won't affect the muscle mass, strength, and energy I need to be successful at figure skating, or jeopardize my mental health. I've never really done any kind of fitness program with the specific goal of trying to lose weight. If the DEXA scan is accurate then I have no idea where to start in terms of gaining muscle and losing fat. Help!

submitted by /u/nvonb
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source https://www.reddit.com/r/loseit/comments/q1jadw/dexa_scan_58163_lbs42_bf_where_to_go_from_here/