How to lose body fat percentage? The best way to lose body fat is through diet and exercise. To lose body fat you need to be in a caloric deficit. And this means burning more calories than you are consuming.
How to lose body fat percentage? iStock-photo credit: grinvalds
When speaking about being on a diet to lose bodyfat you want to focus on healthy proteins, high rich fiber foods, fruits and vegetables and healthy fats. One of the reasons fiber foods should be consumed prominently in your diet is that it will make you feel fuller and help suppress your appetite.
Some good healthy protein foods to help you lose body fat are fish, turkey, chicken, beef, etc. The types of good fiber foods you should eat are broccoli, spinach, asparagus, oranges, apples, bananas, strawberries, whole grains such as brown rice, oatmeal, etc.
Some of the foods you want to limit are processed foods, fried foods and trans-fat foods which can be considered empty calories. These types of foods are hard to consume, and you can still lose body fat simultaneously. You also want to try to limit candy, ice cream, cakes, cookies and any type of sugary types of junk food.
Following a low-calorie diet in the range of anywhere between 1300 to 1800 calories is ideal when trying to lose body fat percentage. The amount of physical activity you do daily will dictate the number of calories you should consume daily. As much as diet is important when it comes to losing body fat, exercise is just as important. If you can create a goal for yourself to do at least 30 minutes a day of exercise minimally, it is helpful to lose body fat.
The types of cardiovascular exercises you can do are walking, jogging, gardening, cycling, swimming, stairclimbing, etc. Strength training is also a component of exercise you want to add into your workout routine.
Strength training allows you to burn calories after the workout by optimizing the after-burn effect which is called. EPOC stands for exercise post oxygen consumption, and this is the ability to burn calories after workout. The result of this is due to the increase in your metabolism.
Some of the most efficient ways to burn fat is incorporating HIIT workouts such as sprinting and plyometric drills. Studies have shown that HIIT workouts can help increase and heighten the EPOC effect. The main appeal of HIIT workouts is the efficiency of workouts that are 30 minutes or less.
The worst thing you can do when it comes to losing body fat percentage is living a sedentary lifestyle and eating a high amount of junk food daily. If you do this there is no way you will lose body fat, in fact it is the best way to gain a high amount of body fat.
You must move, and you must eat in a balanced healthy way that puts you in a caloric deficit to lose body fat percentage. Limiting your stress intake in your lifestyle can play a factor in helping you lose body fat.
A high amount of stress will trigger your cortisol levels. And high cortisol levels is connected to a flight or fight response which can lead to more storage of visceral fat.
The Bottom Line is some of the benefits of losing more body fat percentage is incorporating exercise and diet consistently. To lose body fat you need to be in caloric deficit and that means burning more calories than you consume.
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References
1) CDC- https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
2) Pinckard K, Baskin KK, Stanford KI. Effects of Exercise to Improve Cardiovascular Health. Front Cardiovasc Med. 2019 Jun 4;6:69. doi: 10.3389/fcvm.2019.00069. PMID: 31214598; PMCID: PMC6557987.
3) Ryoichi Tagawa, Daiki Watanabe, Kyoko Ito, Keisuke Ueda, Kyosuke Nakayama, Chiaki Sanbongi, Motohiko Miyachi, Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials, Nutrition Reviews, Volume 79, Issue 1, January 2021, Pages 66–75, https://doi.org/10.1093/nutrit/nuaa104
4) Holmes CJ, Racette SB. The Utility of Body Composition Assessment in Nutrition and Clinical Practice: An Overview of Current Methodology. Nutrients. 2021 Jul 22;13(8):2493. doi: 10.3390/nu13082493. PMID: 34444653; PMCID: PMC8399582.
