How To Lower Body Fat Percentage: Everything You Need To Know For Success

Body fat percentage refers to the total amount of body fat present in relation to total body weight (1). The topic of fat loss is a consistently popular and ever evolving conversation. While it may seem like there is always new information and diets to try, ultimately, the core principles hardly change. It’s important to note that body fat is essential for our overall health. However when body fat levels are in excess is where it becomes a health concern (2). Learning how to lose body fat in a healthy manner is vital to ensure it is sustainable. Fad diets are hard; but in reality, losing fat in a healthy way, doesn’t have to be as hard as most believe or that you’ve been led to believe. Continue reading to learn how to burn fat effectively and efficiently for good and without wasting all your hard work! 

What is the best way to lower body fat percentage?

There are many ways to lower body fat percentage. But in this article, we will be focusing on how to lower it in a healthy and sustainable manner. While there may be a lot of noise around how to lose body fat fast, the truth is, you can’t. A few concepts to consider when wanting to lower your body fat in a viable and long–term manner include:

1. Build Your Lifestyle To Elicit Results

It’s no secret that there’s an infinite number of fat loss diets promoted. However, there’s something I’d like you to consider; think about the lifestyle you will need to encourage and sustain the results. Then, go a step further and consider whether you would be happy with that lifestyle and if it’s viable. Often, results can be achieved through many methods but are reverted when the usual lifestyle returns. Approaching this from a top-down perspective, with overall lifestyle as the driving force behind habits, could be your missing link. Focusing on having these key areas below dialed in will establish the foundation required to elicit results for lasting success.

To help navigate this, key factors that support health, and well-being and serve as the foundation of your results are:

1. Sleep
2. Eating Habits & Nutritional Intake 
3. Physical Activity
4. Stress Management

• Sleep 

Sleep is an important pillar of overall health, well-being and ultimately sets the tone for everything else. If you consistently do not get enough sleep, you may find it challenging to lose fat. It’s recommended that adults get between 7-9 hours of sleep each night, however this is becoming a challenge for some. Inadequate sleep can lead to increased energy intake, and impact regulation of hunger hormones, which can then affect weight management (3).

• Eating Habits & Nutritional Intake 

It’s no secret that your eating habits and nutritional intake play a significant role in weight loss (4). There are a few different variables which can fall under the umbrella when it comes to what and when we eat. Firstly, some key points to note when it comes to eating habits.

Meal Timing (5)

• Eating time affects weight management as it is connected to your body’s natural clock (circadian rhythm).
• Eating late at night or working irregular shifts can disrupt your body clock, leading to hormonal imbalances and difficulty processing sugar.
• Eating late can increase the risk of weight gain.
• Skipping breakfast is linked to a higher risk of obesity.
• Experts suggest eating more calories earlier in the day and fasting overnight for better health.
• A big breakfast and overnight fasting may help prevent weight gain and improve health outcomes.

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

Create A Calorie Deficit 

In order to create a calorie deficit, it can be useful to understand energy metabolism and all influencing variables. Firstly, a calorie deficit refers to a negative energy balance; this is achieved when energy expenditure is greater than energy intake (6).

Energy expenditure is divided into four components (7):

1. Resting Metabolic Rate (RMR):

• The energy required for basic bodily functions such as breathing, maintaining body temperature, and organ function.
• RMR accounts for approximately 60-75% of total energy expenditure.

2. Physical activity:

• The second-largest component, related to body movement and exercise. 
• This includes both intentional exercise and non-exercise activities like walking or fidgeting. 
• Physical activity energy expenditure is influenced by factors such as body weight, distance moved, and fitness level.

3. Thermic Effect of Food (TEF): 

• The energy required to digest, absorb, and metabolize food. 
• Protein and carbohydrates have a higher thermic effect compared to fats, with protein having the greatest impact (15-30%), carbohydrates (5-10%), and fats (0-3%).

4. Growth and Development:

• Energy required for growth is primarily relevant to children, adolescents, and individuals building muscle.
• It plays a smaller role in total energy expenditure for most adults.

Adaptive thermogenesis:

• Adaptive thermogenesis refers to changes in energy expenditure in response to significant shifts in caloric intake. 
• With food restriction, RMR may decrease as the body conserves energy, while overfeeding can slightly increase RMR to mitigate some excess energy. 
• However, these adaptations are generally not enough to fully offset a calorie surplus or deficit.

By understanding these components, you can more effectively create a calorie deficit and manage your energy balance.

• Physical Activity 

All types of physical activity will help burn calories which can ultimately help create a calorie deficit (8). However, there may be certain modes which are more effective than others. Strength training and aerobic exercise are recommended for all adults as a baseline to support good health. These can also be highly effective in supporting weight management and fat loss goals. Dive deeper into weight loss vs fat loss with our dedicated article.

Strength Training

Strength training may be some of the best exercise methods for weight loss (9). A study compared different modes of resistance training; progressive bodyweight squats and barbell back squats – to determine which method produces greater results (10). Both methods displayed improvements in muscle strength and hypertrophy. However, only the barbell back squat group showed a reduction in body fat percentage (28.66% to 24.96%). While the bodyweight group showed no significant change in fat loss.

Aerobic Exercise

Aerobic activities or commonly referred to as cardio exercises can include jogging, cycling, walking and activity that gets your heart-rate up (11). Incorporating high-intensity exercise can be effective for increasing your fitness levels while significantly increasing the amount of calories burnt.

• Stress Management 

Small amounts of stress can be beneficial, as they provide motivation to complete tasks. However, chronic, long-term stress can have significant negative effects on health, including body weight. Prolonged stress can increase levels of the hormone cortisol, which, when elevated for extended periods, can negatively affect weight management. High cortisol levels are associated with increased appetite, cravings for high-calorie foods, and fat accumulation, particularly in the abdominal area. This can hinder weight loss efforts and promote fat retention (12).

Read more: I Want to Be Skinny: 6 Science-Backed Strategies for Fat Loss

Why Should You Lower Your Body Fat Percentage?

You should lower your body fat percentage if it is at a range that is deemed to be overweight or obese. Having a high body fat percentage that’s deemed outside of a healthy range can have adverse effects on overall health. Carrying extra or excess body fat can increase the chances of developing or experiencing:

• Heart disease
• Type 2 diabetes
• High blood pressure
• Osteoarthritis
• Metabolic syndrome
• Fertility issues
• Some cancers
• Fatty liver disease
• Respiratory difficulties
• Pregnancy difficulties
• Compromised mental health 

Lowering your body fat to be within a healthy range is crucial for supporting optimal health and well-being. Furthermore, as outlined above, high body fat levels can increase the risk of developing many adverse health outcomes. Body fat percentage can be a clear indicator of body weight and obesity levels. Obesity has been established as a risk factor that increases the chances of various poor health outcomes. Maintaining a healthy body weight and therefore, body fat can support good health and well-being, and reduce risk of disease (13,14).

Benefits and Pitfalls of Lowering Body Fat Percentage to Consider

Benefits (16,17):

• Improved Health Outcomes: Lower body fat can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and hypertension.
• Enhanced Physical Performance: A leaner body often leads to better athletic performance, increased endurance, and improved strength-to-weight ratio.
• Improved Quality of Life: With reduced fat, mobility, flexibility, and overall energy levels may increase, making everyday activities easier and more enjoyable.
• Increased Mental and Physical Well-Being: Regular exercise and healthy eating habits contribute to better mood regulation, increased confidence, and reduced anxiety or depression.
• Better Sleep Quality: Lower body fat is often linked to improved sleep patterns and reduced risk of sleep apnea.

Pitfalls:

• Social and Emotional Challenges: Without a supportive network or accountability, the process of lowering body fat can become isolating or overwhelming.
• Risk of Unhealthy Methods: Rapid or extreme fat loss methods like crash diets or excessive exercise can result in nutrient deficiencies, muscle loss, or even hormonal imbalances.
• Mental Health Impacts: The pressure to achieve an ideal body fat percentage may lead to obsessive behaviors, disordered eating, or body dysmorphia.
• Sustainability Issues: Maintaining a lower body fat percentage can be difficult over time, leading to cycles of weight loss and gain, which may affect metabolic health.

Read more: Gym Workout to Lose Belly Fat and Strengthen Your Core

9 Tips to Lower Body Fat Percentage

1. Get Sufficient Sleep
   Aim for 7-9 hours of sleep to regulate hunger hormones and support fat loss.
2. Create a Caloric Deficit
   Consume fewer calories than you burn to promote fat loss.
3. Prioritize Strength Training
   Build muscle through strength training to boost metabolism and preserve lean mass.
4. Incorporate Aerobic Exercise
   Engage in cardio exercises like jogging or cycling to burn calories and reduce fat.
5. Eat Protein-Rich Foods
   Increase protein intake to maintain muscle mass and stay full longer.
6. Manage Stress Levels
   Practice stress management techniques to prevent cortisol-related fat storage.
7. Stay Hydrated
   Drink plenty of water to support metabolism and reduce calorie intake.
8. Avoid Late-Night Eating
   Focus on eating earlier in the day to align with your body’s natural rhythm.
9. Be Consistent
   Aim for gradual, sustainable fat loss by maintaining healthy habits.

What Are the 5 Foods that Burn Belly Fat?

1. Avocados
   Rich in healthy fats.
2. Green Tea
   Contains compounds that boost metabolism.
3. Berries
   High in fiber and antioxidants, promoting fat metabolism.
4. Chili Peppers
   Capsaicin increases fat burning and reduces appetite.
5. Greek Yogurt
   High in protein, helps maintain muscle mass and promotes fat loss.

The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

How Fast Can You Lower Your Body Fat Percentage?

The American Council on Exercise recommends aiming for a weight loss of 1-2 pounds per week. This is generally the universal guideline for a healthy rate of weight loss (18). Losing this amount can result in approximately 0.5% to 1% body fat reduction per week. Although this is assuming a combination of all variables are considered. If you’re curious about the cutting diet plan, check out our earlier article.

How Long Does It Take to Lose 5% Body Fat? 

The time it takes to lose 5% body fat can vary significantly from individual to individual and depend on various factors (18). Key factors include diet, exercise, starting body composition, and individual metabolism. A safe and sustainable rate of fat loss is typically approximately 0.5% to 1% of total body fat per week. Based on these guidelines, it would take roughly 5 to 10 weeks to lose 5% body fat. This would also depend on the intensity of the fat loss program as well as individual response.

Frequently Asked Questions

• How Do I Reduce My Body Fat Quickly?

Losing weight fast is generally not recommended due to it typically not being healthy or sustainable. To reduce your body fat as quickly as possible without having to resort to unhealthy methods include focusing on a nutritious diet, increasing physical activity, getting enough sleep and managing stress. Discover the science behind unhealthy weight loss in one of our earlier articles.

• How to Lower Body Fat Percentage in 1 Week?

To give yourself the greatest chance of lowering your body fat percentage in 1 week, it’s imperative to: be in a calorie deficit, ensure you’re well-hydrated, focus on nutrient-dense whole foods, ensure you get enough sleep and keep stress levels low.

• What Burns the Most Belly Fat?

Unfortunately when it comes to fat loss, the concept of ‘spot reduction’ is not actually true. Maintaining a consistent calorie deficit will be the underlying factor to help burn belly fat. A combination of a healthy diet and physical activity can be most effective in burning fat.

• What to drink to lose belly fat in 2 weeks?

Water is the best drink of choice, which contains no calories and is essential for maintaining your overall health. Choosing water over sugary beverages will not only ensure you are supporting your body’s needs, but drastically reduce calorie intake.

The Bottom Line

Lowering body fat percentage requires a sustainable approach focusing on lifestyle changes rather than quick fixes. Maintaining a calorie deficit is key, but ensuring that your habits are consistent and healthy will lead to long-term success. Prioritizing a balanced diet, regular exercise, adequate sleep, and effective stress management will be paramount. Avoid extreme diets, instead, aim for gradual fat loss while preserving muscle mass to support overall health and well-being. Sustainable fat loss is about adopting healthy, manageable habits that you can maintain for life.