How To Lower Body Fat Percentage? See These 15 Effective Ways

Losing body fat is a common goal for anyone wanting to enhance their optimal health and achieve a lean physique.

There are many ways and approaches that could be effective and sustainable in the long run for your weight reduction goals.

This article highlights types of body fat and some of the best, easy-to-include ways to reduce body fat percentage.

It further explains the safety and precautions you must take to achieve sustainable weight loss and an appealing physique. Continue reading to discover unique ways to lower body fat percentage.

Types of Body Fat

Several types of fat may cause long-term effects on your health. Brown, white, and beige fat cells are stored as visceral, essential, and subcutaneous fat.

Essential fat is necessary for the proper functioning of the human body. It regulates hormones, body temperature, immune function, reproduction, and nutrient absorption. Essential fat-soluble vitamins depend on body fat for optimal absorption.

Subcutaneous fat accumulates just beneath the skin. It is a visible type of fat and can be seen in areas such as the thighs, hips, and abdomen. Subcutaneous fat can contribute to a higher overall body fat percentage and is generally considered less harmful to health than visceral fat.

Visceral fat surrounds the internal organs, such as the liver, pancreas, and intestines. It is more metabolically active and has an increased possibility of various health conditions, including heart disease and type 2 diabetes.

15 Best Ways To Reduce Body Fat Percentage

1. Strength Training

   Strength training is an effective exercise method that may contract your muscles against resistance, increasing muscle mass and strength.

   Research suggests that resistance training for at least four weeks can reduce fat by an average of 1.46%.

   It could also significantly decrease body fat mass and visceral fat that covers the organs in your belly.

   Strength training can help maintain fat-free mass, which increases your metabolic rate even while resting.

   Combining compound exercises, such as squats, deadlifts, lunges, push-ups, and rows, into your strength training routine could engage multiple muscle groups simultaneously, making it more effective for burning calories and building strength.

2. High Protein Diet

   Eating more protein-rich foods could curb your appetite and increase fat burning. High-quality protein may also lower the risk of excess body fat and weight gain.

   Research also indicates that a high-protein diet might assist in preserving muscle mass and metabolism during weight reduction.

   Increasing your protein intake may also increase fullness, decrease cravings, and reduce calorie intake, helping you lose weight.

3. Consume Healthy Fats

   Increasing your intake of healthy fats may positively impact weight management and overall health. A study suggests that a high-fat diet may cause long-term weight loss than a low-fat diet.

   Try to combine healthy fats in your diet, and consider replacing fried foods, processed ingredients, and refined oils with nutritious options.

   Some healthy fats options include olive oil, coconut oil, avocados, nuts, and seeds. You could include these healthy fats in moderation into your diet to support weight management and contribute to overall health.

4. Drink Unsweetened Beverages

   Switching sugary drinks to healthier options could effectively support long-term fat loss and promote overall health.

   Sugar-sweetened beverages like soda and alcohol are high in calories and offer low nutritional value. Drinking alcohol with sugary drinks could increase hunger, which could result in an increased abdominal weight gain.

   You could reduce your calorie intake by choosing calorie-free beverages like water or green tea. It contains antioxidants and caffeine, which may help stimulate metabolism for an increased fat burn.

   Drinking water before a meal may increase feelings of fullness, reduce appetite, and decrease the amount of calories consumed during the meal. It could help in managing portion sizes and overall calorie intake.

5. Eat More Fiber

   Soluble fiber are present in plant foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds. They absorb water and slowly move through the digestive tract, helping you feel full for longer.

   One study found that eating more fiber was associated with increased weight loss and improved commitment to a healthy diet. Increasing soluble fiber intake may reduce body weight and belly fat, regardless of calorie intake.

   A high-fiber diet may also improve gut health, reduce the chance of diabetes, and promote heart health.

6. Enough Sleep

   Research suggests that getting enough sleep is associated with weight loss and may help reduce body fat percentage.

   As per a study, getting less than one hour of sleep per night caused less fat loss in people following a low-calorie diet. Lack of sleep could also hinder the progress of weight loss efforts.

   Research suggests that sleep deprivation could vary hunger hormones and increase appetite, which can lead to overeating and weight gain.

   Follow a healthier sleep routine by sticking to a proper schedule. Limiting your caffeinated beverages could also improve your sleep quality.

7. Try HIIT

   HIIT involves portions of intense exercise followed by rest periods, boosting your heart rate throughout the workout.

   Studies have shown that HIIT could help ramp up fat burning and significantly reduce body fat mass and waist circumference.

   HIIT requires 40% less time commitment than moderate-intensity continuous training, such as running or cycling, while delivering similar benefits. It may burn up to 30% more calories than other exercises, such as jogging or cycling, in the same amount of time.

   You could try alternating between walking and jogging or sprinting to combine HIIT into your exercise routine.

   Try to cycle between different bodyweight exercises like burpees, push-ups, or squats, with short rest periods in between.

8. Avoid Refined Carbs

   Refined carbs are processed grains with a high glycemic index (GI), which may cause spikes and fluctuations in sugar levels, leading to increased hunger.

   Refined carbs are deprived of their bran and germ during processing, leaving behind a product deficient in fiber and nutrients.

   To support weight loss, you must eat foods high in whole grains that are linked to lower body mass index (BMI), body weight, and waist circumference.

   Try including diets with high whole grain content, like whole wheat and oats, which could lower BMI and body weight.

9. Increase Cardio

   Cardio is a highly effective form of physical activity that can significantly improves fat burn and facilitate weight loss. Performing cardio may improve your lung and heart health.

   Research has shown that combining cardio into your exercise routine can decrease belly fat, waist circumference, and overall body fat. Aerobic exercise may increase muscle mass, further assisting in fat loss.

   Running, walking, cycling, and swimming are some forms of cardio you could add to your exercise routine to support your aerobic health and manage weight.

10. Drink Coffee

    Drinking coffee might help elevate your weight loss journey. It may stimulate your central nervous system, increase metabolism, and enhance the breakdown of fatty acids.

    The caffeine in coffee is a stimulant that might boost your energy levels, allowing you to engage in physical activity and burn calories.

11. Consume Probiotics

    Consuming probiotics might be beneficial for bacteria found in the digestive tract. It may have a positive impact on fat-burning and long-term weight management.

    Studies show that people who took probiotics experienced significantly reduced body weight, fat percentage, and BMI, which could effectively promote weight loss.

    Certain strains of probiotics, such as those in the Lactobacillus genus, may support weight and fat loss. They also improve digestive health, strengthen immune function, and enhance mental health.

12. Intermittent Fasting

    Intermittent fasting may help enhance weight loss and reduce body fat. Research indicates that intermittent fasting may be effective in promoting fat loss. People alternate between fasting and eating normally.

    Over 3-12 weeks, the Intermittent fasting method could reduce body fat by up to 7% and decrease body weight by up to 12 pounds.

    Intermittent fasting limits the time frame in which you consume calories, which can lead to a decrease in overall calorie intake. It could create an energy deficit and promote weight loss.

    As per a study, Intermittent fasting for 16 hours and eating in an 8-hour window may also help develop lean muscle mass when followed with a proper strength training routine.

    However, consult with a doctor before starting any new fasting routine.

13. Increase NEAT

    Research shows that increasing non-exercise activity thermogenesis (NEAT) may significantly reduce body fat and promote weight loss. NEAT directs to the calories burned during daily activities such as cooking, cleaning, and fidgeting. Integrating more movement into your daily routine could increase NEAT and enhance your fat-burning potential.

    Taking stairs instead of elevators, walking instead of using public vehicles, and standing rather than sitting might help you burn extra calories and engage your leg muscles. Standing desks and active workstations could also reduce sedentary behavior and increase NEAT.

    You can put more effort into household chores like vacuuming, mopping, or gardening to boost the effects of NEAT. Take short breaks throughout the day to stretch, walk, or do quick exercises to break up long periods of sitting.

14. Try ferment and Vinegar Supplements

    Fermented foods such as pickles, kimchi, and yogurt contain beneficial bacteria that might settle in the gut and provide the necessary substrates for their growth and function. These good bacteria may support metabolism and digestion and potentially aid in weight management.

15. Avoid Fat-producing Chemicals

    The presence of obesogens and hidden chemicals in various materials such as non-stick cookware, plastics, and food containers might disrupt hormonal balance and contribute to fat growth in the body.

    You must try choosing stainless steel, cast iron, or glass cookware instead of non-stick pans and plastic containers. Look for labels that indicate BPA-free when purchasing plastic food containers, water bottles, and other household items.

    Avoid processed and packaged foods that often come in plastic packaging that may contain obesogens. Instead, go for fresh and healthy foods like fruits and vegetables. Choose natural sweeteners like stevia or honey instead of artificial sweeteners like aspartame, which may make your hormones unstable.

Healthy Body Fat Percentage

1. Healthy Body Fat Percentage For Men

   Men's healthy body fat percentage is generally between 18-24%, and weight over 25% is classified as obese. Men who exercise more and carry more muscle mass may sit at a lower body fat range of around 14-17%. Maintaining healthy body fat is crucial for overall health and reducing the chances of chronic diseases.

2. Healthy Body Fat Percentage For Women

   Women's healthy body fat percentage ranges between 25-31%. Physically fit women with higher muscle mass may have body fat percentages between 21-24%. Women with body fat above 32% are classified as obese.

Also Check: How To Make My Calves Smaller?

Safety & Precautions

To safely reduce body fat, it is crucial to consider your personal circumstances and consult with a healthcare professional if necessary.

It is normally safe to lose 0.5% total body fat per week and 2% body fat per month, which is approximately 1 to 2 pounds of weight reduction every week, depending on your starting weight.

The number on the scale combines body fat, lean muscle mass, organ weight, blood volume, and skeletal mass. Therefore, losing fat and increasing lean mass could also be achievable without seeing a change in the scale.

Frequently Asked Questions

1. How Does Intermittent Fasting Affect Body Fat Percentage?
   Intermittent fasting can potentially affect body fat percentage by promoting calorie restriction and increasing fat oxidation. However, personal results may vary. You should consult with a health expert before executing any fasting routine.
2. What Is NEAT and How Does It Contribute to Reducing Body Fat Percentage?
   NEAT, or non-exercise activity thermogenesis, refers to the energy expended during daily activities like walking, standing, and fidgeting. You can increase NEAT through small lifestyle changes, like walking instead of driving or taking stairways, which might reduce body fat percentage.
3. How Coffee Intake Impact Body Fat Percentage?
   Drinking coffee alone is unlikely to impact body fat percentage significantly. However, caffeine in coffee may slightly boost metabolism and fat burning, which might reduce some percentage of body fat.

Conclusion

Lowering body fat percentage may promote optimal health and physical fitness. Excess body fat could lead to various health concerns, such as heart and breathing problems.

Weight loss could be challenging for people with hectic and sedentary lifestyles. However, maintaining a balanced diet, engaging in physical exercise, and getting optimal sleep could support fat reduction naturally.

Understanding the effect of a healthy body fat percentage and enforcing lifestyle changes might lead to long-term weight management and improved health.