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

Slimming down can help some people look, feel, and move better. It’s no surprise that many people strive to achieve a leaner, healthier body. However, the process of losing weight can be frustrating and confusing.

There are countless diets, workout plans, and weight loss products available on the market, each of which claims to offer the best results. To make matters worse, many of these methods aren’t backed by science and can even be harmful to your health.

But fear not, there are evidence-based strategies that have been proven to promote fat loss in a safe and sustainable way. In this guide, we’ll explore 6 scientifically-backed tips for losing fat and achieving a slimmer physique.

What Is a Way to Get Skinny?

The main and only real way to get skinny is by losing fat. It’s important to note that being “skinny” doesn’t necessarily mean being healthy. A person can have a low body weight but still have high levels of body fat or metabolic dysfunction and therefore, be at risk for various health issues (1).

Losing fat is the process of decreasing your body’s overall fat mass while maintaining or increasing muscle mass. This results in a leaner, more toned appearance and can improve health markers such as lower blood pressure and reduced risk of chronic diseases such as diabetes and heart disease (2).

Note that genetics plays a huge role in our appearance. Some people may naturally have a leaner body type, while others may have a tendency to store more fat (3). Therefore, the goal shouldn’t be to simply look skinny, but rather to achieve a healthy body composition.

Body mass index (BMI) is often used as a measure of healthy weight, but it has its limitations. It does not take into account muscle mass or body fat percentage, which means that someone with a high BMI could actually have a low body fat percentage and vice versa (4). It also says nothing about an individual’s metabolic health.

Experts suggest focusing on achieving a healthy body fat percentage rather than solely aiming for a specific weight or BMI number (5). This can be done through following evidence-based strategies for fat loss, which we’ll discuss in the following sections.

Read more: Too Skinny: When Do You Draw The Weight Loss Line?

How Can I Get Slim Quickly?

We don’t encourage quick fixes or crash diets for fat loss. These methods may offer short-term results, but they’re not sustainable and can often lead to weight regain.

Instead, the best way to get slim is by making lifestyle changes that promote healthy habits and long-term fat loss.

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!

Here are 6 science-backed strategies for losing fat:

1. Create a Calorie Deficit

The basic principle of weight loss is to burn more calories than you consume. This creates a calorie deficit, which forces your body to use stored fat as energy (6).

However, it’s important to create a moderate calorie deficit, as too large of a deficit can slow down your metabolism and make it more difficult for you to lose weight in the long run. The safest and most sustainable rate of fat loss is 1-2 pounds per week (7).

To create a calorie deficit, you can either reduce your food intake or increase your physical activity. A combination of both is usually the most effective approach (8).

To know how much to eat for fat loss, you can calculate your daily calorie needs using an online calculator and then subtract 500-1,000 calories from that number. Starting out closer to a 500-calorie deficit is probably best for most people. This will allow for a moderate calorie deficit without drastically cutting your intake.

2. Focus on Whole, Nutrient-Dense Foods

Not all calories are created equal. It’s important to choose more nutrient-dense foods that provide your body with essential vitamins, minerals, and fiber (9).

Ultra-processed foods, on the other hand, are often high in calories and lacking in nutrients. Diets that are high in these foods may be associated with increased risk of non-communicable diseases such as obesity and diabetes. They can also lead to cravings and overeating due to their highly palatable nature (10).

Make sure your diet is primarily based on whole foods such as fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates. These will provide your body with the necessary nutrients for fat loss without sacrificing taste or satisfaction.

3. Incorporate Strength Training into Your Workout Routine

Building muscle mass through strength training is an effective way to increase your metabolism and burn more fat while at rest (11). This is because muscle tissue requires more energy to maintain than fat tissue (12).

Incorporate strength training exercises such as weightlifting, bodyweight exercises, or resistance band workouts into your routine at least 2-3 times a week. This will help you lose fat and improve your overall body composition and physical performance.

4. Get Enough Quality Sleep

Sleep plays a crucial role in regulating hormones related to appetite and metabolism. Lack of sleep can disrupt these hormones and lead to increased hunger, cravings, and slower metabolism (13).

Make sure to get 7-9 hours of quality sleep each night to support fat loss efforts. Establishing a consistent bedtime routine and creating a comfortable sleeping environment can help improve your quality of your sleep.

Read more: Somatic Bedtime Routine: How it Helps and What it Looks Like

5. Reduce Stress Levels

Chronic stress can lead to increased levels of cortisol, a hormone that promotes fat storage in the body. This can make it harder for you to lose fat and maintain a healthy weight (14).

Incorporating stress-management activities such as yoga, meditation, or deep breathing into your daily routine can help lower cortisol levels and promote fat loss.

6. Consult a Registered Dietitian or Personal Trainer

Every person’s body is unique and may require different approaches for successful fat loss. Consulting a registered dietitian or personal trainer can provide personalized recommendations and support to help you achieve your goals.

They can also help you track progress and adjust your plan as needed to ensure sustainable results.

Why Can’t I Lose Weight?

There are many reasons why you may hit a plateau or struggle to lose weight despite your efforts. Here are some potential reasons:

You’re Underestimating Calorie Intake

Accurately tracking what you eat can be tricky. Many people tend to underestimate their calorie intake, leading to confusion over why they aren’t losing weight. 

Studies have shown that self-reported dietary intake is often inaccurate (15). This discrepancy can arise from portion sizes being larger than estimated or hidden calories in certain foods. Keeping a detailed food diary or using a reliable calorie-tracking app can help you get a clearer picture of your actual intake.

You May Have a Slow Metabolism

If you’ve ever felt as if your body doesn’t burn calories as efficiently as others, you may be right. 

Metabolism, the process your body uses to convert food into energy, varies from person to person. Some people naturally have a slower metabolic rate due to factors such as age, muscle mass, and genetic makeup (16 ).

Research has shown that people with a slower metabolism may burn fewer calories when at rest, making weight loss more challenging (17). To combat this, it’s important to build muscle through resistance training, as muscle tissue burns more calories than fat tissue.

You’re Falling Victim to Hidden Calories

It’s not just food you eat that can affect weight loss, but also what you drink. High-calorie drinks such as soda, energy drinks, and certain coffee shop beverages can add up quickly and sabotage your efforts (18).

In addition, condiments and dressings can be sneaky sources of extra calories. Pay attention to serving sizes and opt for lower-calorie options whenever possible.

You Aren’t Getting Enough Sleep

Sleep is essential for overall health, and it plays a significant role in weight management. Not getting enough sleep can disrupt hormones that regulate hunger, such as ghrelin and leptin (13).

Research has demonstrated that sleep deprivation can lead to increased appetite and cravings, particularly for high-calorie foods. Aim for 7-9 hours of quality sleep per night to help keep your hunger hormones in check and support your weight loss goals.

It’s Time to Switch up Your Workout Routine

If you’ve been doing the same workout routine for a while, your body may have adapted to it and is no longer being challenged. This can hinder progress and make it harder to lose weight.

Incorporating new exercises, increasing intensity, or trying different types of workouts can help keep your body guessing and continue making progress toward fat loss.

Remember to consult a fitness professional (and your healthcare provider, if you have any health conditions) before you make any significant changes to your routine to ensure safety and effectiveness.

You’re Not Drinking Enough Water

Hydration is often overlooked on the weight loss journey. Drinking enough water can help control your appetite. Studies have indicated that drinking water before meals can lead to reduced calorie intake and promote weight loss (19). 

Aim to drink at least 8-10 glasses of water a day. Sometimes, your body may mistake thirst for hunger, so staying hydrated can prevent unnecessary snacking.

You Have an Imbalanced Gut Microbiome

Your gut health plays an important role in how your body processes and stores food. An imbalance in your gut microbiome, the ecosystem of bacteria in your intestines, may affect your weight (20). 

Research has suggested that certain bacteria may influence how much energy you extract from food, with some promoting fat storage, although the specifics are still not clear (21). To support a generally healthy gut and diverse microbiome, include probiotics and prebiotics in your diet, such as yogurt, sauerkraut, and fiber-rich foods (22).

You May Have a Medical Condition

Certain medical conditions can make losing weight more difficult. Hypothyroidism, polycystic ovary syndrome (PCOS), and Cushing’s syndrome are just a few examples of conditions that can lead to weight gain or inhibit weight loss (23). 

If you suspect a medical issue could be affecting your weight, it’s important to consult a healthcare professional for proper diagnosis and treatment.

You Have Unrealistic Expectations

If you weigh yourself every day expecting to see results, you may end up feeling frustrated and disappointed. 

Weight loss isn’t a linear journey, and it takes time, consistency, and patience. It’s also important to have realistic expectations for your body. Rather than focusing solely on the number on the scale, pay attention to how you feel overall and any non-scale victories along the way.

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

How Can I Get Slim in 2 Days?

Realistically, slimming down significantly in just two days isn’t feasible in a healthy manner. However, you can take steps to reduce bloating and excess water weight, which may help you feel lighter. Focus on:

• Hydration: Drink plenty of water to flush out excess sodium and reduce bloating.
• Low-Sodium Foods: Avoid salty foods that cause water retention.
• Light Exercise: Engage in mild physical activities such as walking or yoga to promote digestion and reduce stress.
• Balanced Meals: Eat small, nutrient-rich meals with lean proteins, vegetables, and whole grains to maintain energy without overeating.

These adjustments can help you feel less bloated and more comfortable, but it’s important to set realistic expectations.

How to Lose 10 Lbs in 7 Days

Losing 10 pounds in a week is a challenging goal that generally requires extreme measures and isn’t recommended for long-term health.

According to the Centers for Disease Control and Prevention (CDC), a safe and sustainable rate of weight loss is 1-2 pounds per week (7). Rapid weight loss can lead to nutrient deficiencies, muscle loss, and health complications.

Instead of focusing on a specific number on the scale, you should prioritize making small, sustainable changes to your lifestyle. Incorporating regular physical activity, reducing calorie intake, and choosing healthy whole foods can support gradual and long-lasting weight loss (24).

How to Slim a Tummy

Spot reduction, or losing weight in a specific area such as the tummy, isn’t possible (25). The best way to slim down your midsection is by incorporating overall weight loss strategies through a balanced diet and regular exercise.

In addition, incorporating core-strengthening exercises can help tone and define abdominal muscles, which gives the appearance of a slimmer tummy. Some effective exercises include planks, bicycle crunches, and Russian twists.

Frequently Asked Questions

• Do squats make your butt smaller?

Squats are a strength training exercise that primarily targets the gluteal muscles, along with the thighs and core. Rather than making your butt smaller, squats can help build and tone the muscles in that area, potentially leading to a more lifted and fuller appearance (26).

When combined with a proper diet and overall fitness routine, squats can contribute to fat loss throughout the body, which may reduce the size of your butt if excess fat is present. However, the primary effect of squats is to enhance muscle definition and strength.

• How can I get skinny arms?

To achieve leaner arms, focus on a combination of strength training, cardio, and proper nutrition. Here are some tips:

• Strength Training: Incorporate exercises such as tricep dips, bicep curls, and push-ups to build lean muscle mass in the arms.
• Cardiovascular Exercise: Engage in activities such as running, cycling, or swimming to help reduce overall body fat.
• Healthy Diet: Eat a balanced diet that is rich in lean proteins, healthy fats, and complex carbohydrates to support muscle growth and fat loss.
• Consistency: Regular exercise and a healthy eating pattern are the keys to seeing results over time.

Remember, spot reduction is a myth, so focusing on overall body fitness is essential.

• What causes your bum to go flat?

A flat bum can result from various factors, including:

• Sedentary Lifestyle: Lack of physical activity can lead to muscle atrophy, particularly in the gluteal region.
• Aging: As you age, you may naturally lose muscle mass, including in the buttocks, leading to a flatter appearance.
• Genetics: Some people are genetically predisposed to have a flatter bum.
• Diet: Poor nutrition can contribute to muscle loss and fat gain, affecting the shape of your butt.

To counteract a flat bum, engage in exercises such as squats, lunges, and deadlifts to build muscle, and include protein-rich foods in your diet to support muscle maintenance and growth.

• Is it hard to slim your thighs?

Slimming the thighs can be challenging but not impossible. It requires a comprehensive approach that includes:

• Balanced Diet: Eat a balanced diet low in ultra-processed foods and high in whole, nutrient-rich foods to promote fat loss.
• Regular Exercise: Focus on both cardio and strength training exercises. Activities such as cycling, running, and interval training can help reduce fat, while squats and lunges can tone the thigh muscles.
• Hydration: Drinking water can help reduce water retention, which may make the thighs appear slimmer.
• Consistency and Patience: Spot reduction is ineffective, so a consistent approach focusing on overall body fitness is crucial.

Achieving slimmer thighs takes time, so maintaining a regular routine and being patient with the process is essential.

The Bottom Line

Losing fat and achieving a slim figure takes time, patience, and dedication. By following these evidence-based strategies, you can create a healthier lifestyle that promotes sustainable fat loss and overall well-being. Remember that your appearance is in part determined by genetics. Rather than strive for a skinny body, you should focus on achieving a healthy body composition and feeling your best. Consult healthcare professionals to get personalized guidance and support along your journey toward a slimmer, healthier you.