How to Lower Body Fat Percentage: 7 Evidence-Based Strategies


Body fat is the adipose tissue in our bodies that stores surplus fuel in the form of fat, a vital requirement for normal bodily function. Still, too much of it can lead to obesity and chronic health issues such as heart disease, high blood pressure, and diabetes. A healthy body fat percentage is between 18% and 25% for women and 10% to 20% for men. A person with a higher percentage is considered overweight or obese, making it essential to find ways to lose it.

5 Simple Lifestyle Changes to Lower Your Body Fat Percentage

Taking the Stairs

The simplicity of walking up a flight of stairs can be a game-changer when improving your health. It helps in burning additional calories, increasing the activity level, and boosting metabolism. You burn approximately 0.17 calories for every step you climb, making it an excellent way of adopting a small habit that can go a long way in reducing your body fat percentage.

Drinking More Water

Drinking water is essential for staying hydrated and reducing body fat percentage. It helps in flushing out harmful toxins and increases your metabolism. The recommended daily intake for water is eight glasses, which is 2 liters. Carrying a reusable water bottle can help you stay hydrated and make it easier to achieve your hydration goals.

Increasing NEAT (Non-Exercise Activity Thermogenesis)

NEAT refers to all the physical activities that you do throughout the day, such as cleaning, running errands, or gardening. Increasing your NEAT is an effective way of burning calories and losing body fat. To increase NEAT, consider doing simple exercises such as stretching while watching television or taking a brief walk during your lunch break.

Eating More Fiber

Fiber is a type of carbohydrate that the body cannot break down and absorb, making it an essential element in healthy digestion. Soluble and insoluble fibers in your diet help you feel full for longer, reducing overall calorie intake and reducing body fat percentage. High fiber foods include fruits, vegetables, and whole grains.

Getting Enough Sleep

Getting adequate sleep is essential to maintain a healthy lifestyle. Lack of sleep affects hormones related to appetite regulation leading to increased calorie intake, raising a person’s body fat percentage. Getting an average of 7-8 hours of quality sleep can improve hormone regulation and result in reduced body fat.

The Importance of Resistance Training in Reducing Body Fat

Benefits of Resistance Training

Many people associate cardio exercises with fat loss and overlook resistance training. However, resistance training helps in building lean muscle, which boosts metabolism and burns more calories long term. Resistance exercises such as squats, deadlifts, and push-ups can help reduce overall body fat when done regularly.

Debunking Myths about Weightlifting

Resistance training is often associated with bulking up and gaining weight, which can discourage people from doing it. However, lifting weights in moderation can increase the number of calories burnt, leading to a reduced body fat percentage. Increased muscle mass provides a toned look without increasing body weight.

The Role of Cardio in Losing Body Fat

Cardio exercises, such as running, swimming, or cycling, are essential in burning calories to reduce body fat. Cardio is effective in reducing overall body fat percentage when combined with resistance training and a healthy diet. Thirty minutes of moderate-intensity cardio exercise, five days a week, is an adequate amount to burn calories and improve overall fitness.

A Beginner’s Guide to Macro Counting and Losing Body Fat

The Science behind Nutrition

The science behind weight loss and fat reduction comes down to calorie counting and macronutrient intake (protein, carbohydrates, and fats). Consuming fewer calories than burned leads to weight loss. You can calculate how many calories to consume daily according to your age, weight, height, and activity level.

Calculating Macronutrients

Calculating and tracking macronutrients can help you achieve your desired body fat percentage. Tracking your macros can help you regulate calorie intake and keep an eye out on what type of calories to consume. For proper guidance on macro counting, work with a licensed nutritionist who can help you create a plan that’s right for you.

Eating a Balanced Diet

Eating a balanced diet rich in vitamins, minerals, and macronutrients can improve body composition and overall health. A balanced diet consists of protein, carbohydrates, fats, fiber, vitamins, and minerals from whole foods such as fruits, vegetables, lean protein, and whole grains.

Avoiding Fad Diets

Fad diets that limit macronutrients or calorie intake often lead to nutritional deficiencies and short-lived success. The best way to achieve long-term weight loss and overall health is by adopting a balanced diet with moderate calorie intake, adequate exercise, and healthy lifestyle changes.

Evidence-Based Strategies to Achieve a Healthy Body Fat Percentage

Intermittent Fasting

Intermittent fasting is an eating pattern that alternates between a period of fasting (no food consumption) and a period of eating within a specific time frame. It helps regulate calorie intake and boost metabolism, leading to weight loss and reduced body fat percentage. It’s essential to follow a specific intermittent fasting plan and consult with a licensed nutritionist before starting.

HIIT Workouts

High-Intensity Interval Training is a type of cardio exercise that alternates between high-intensity exercises and low-to-moderate-intensity rest periods. HIIT workouts improve metabolic function and insulin sensitivity leading to weight loss and a reduced body fat percentage. It’s essential to start HIIT workouts at a moderate intensity to avoid injury and consult with a fitness professional.

Metabolism-Boosting Foods

Metabolism-boosting foods are nutrient-dense foods known to improve metabolic function and aid digestion, leading to weight loss and reduced body fat percentage. Examples of metabolism-boosting foods include spicy peppers, caffeine, green tea, and apple cider vinegar. However, there is no evidence that using specific food or ingredient will cause substantial weight loss on its own.

The Importance of Sleep

Proper sleep hygiene is essential in reducing body fat percentage. Lack of adequate sleep affects hormones related to appetite and leads to increased calorie consumption, leading to weight gain. Sleeping 7-8 hours a night at the same time every night can improve hormone regulation and lead to reduced body fat percentage.

How Stress Can Affect Your Body Fat Percentage and What to Do About It

Overview of Stress and Cortisol

Stress triggers the release of cortisol, a hormone that regulates the fight-or-flight response. However, prolonged increases in cortisol levels lead to inflammation, disrupted hormone regulation, and an increase in body fat percentage. Thus, it’s essential to manage stress levels to have a healthy body fat percentage.

Effects of Cortisol on Weight Loss

Cortisol levels affect where an individual stores fat, leading to increased deposition of body fat around the midsection. Additionally, excess cortisol levels lead to increased appetite and increased calorie intake, leading to weight gain. Stress reduction techniques such as meditation, yoga, or therapy can help reduce cortisol levels.

Tips on Managing Stress Levels

Effective stress management techniques such as meditation, yoga, or therapy are vital for reducing cortisol levels and achieving healthy body composition. Adequate sleep, a balanced diet, and regular exercise have shown to be effective stress-reducing techniques.


Summary of Key Points

Reducing body fat percentage is key to achieving long-term health. Simple lifestyle changes such as taking the stairs, drinking more water, and increasing NEAT can be effective when combined. Resistance training is essential in building lean muscle mass and boosting metabolism. Nutrition and proper sleep hygiene are vital for a long-term lifestyle change.

Encouragement for Readers to Try These Strategies

Achieving long-term results when reducing body fat percentage requires commitment, dedication, and patience. It’s essential to start small and adopt simple lifestyle changes that can be sustained over a more extended period.

Leave a Reply

Your email address will not be published. Required fields are marked *

Proudly powered by WordPress | Theme: Courier Blog by Crimson Themes.