Reducing overall body fat can help improve health. While there are several types of body fat that are important for healthy body function, excess fat can cause serious health problems. Too much fat in the body is associated with many health conditions, such as sleep apnea, high blood pressure, or heart disease and hardening of the arteries. You can safely reduce your overall body fat and lower your risk of certain health problems through changes to your diet, lifestyle, and exercise.
Method 1 of 4: Reduce Body Fat with Dietary Changes
Step 1. Choose low-calorie foods
A low-calorie diet will help you lose weight and reduce body fat. Monitor the number of calories you eat daily and reduce 500 calories each day. This will result in a weight loss of 0.5–1 kg per week.
- Count how many calories you've been consuming. You can use a food journal, an app, or an online calculator for more accuracy. Subtract about 500 calories from that amount. The final result of the calculation is the calories you should consume for a slow and safe reduction in body fat.
- Don't try a very low calorie diet or eat less than 1,200 calories per day. If calories are too low, you will either stop losing weight or you will lose lean muscle mass instead of body fat.
- You may need to consult a doctor or nutritionist to determine the number of calories you should consume to reduce body fat.
Step 2. Focus on lean protein
Protein is important for the body's metabolism. Focusing on lean protein in meals and snacks can support weight loss and reduction of body fat.
- Lean protein should be included in the food you eat every day. This is to ensure you meet the recommended amount. Women should eat 46 grams of lean protein and men 56 grams.
- Sources of lean protein are: poultry, lean beef, lean pork, legumes, tofu, low-fat dairy products, and seafood.
- Limit or avoid protein sources that are high in saturated fat. Several studies show that a diet high in saturated fat can increase body fat, especially in the abdominal area. Limit foods such as full-fat dairy products, fatty cuts of meat, and butter.
Step 3. Prioritize fruits and vegetables in your diet
In addition to lean protein, try to make most of your meals and snacks vegetable. You also need to eat lots of protein. Both types of food are very nutritious and contain many healthy nutrients that the body needs.
- In general, it is recommended that you consume about five to nine servings of vegetables and fruit each day. Try one to two servings are fruit, and the rest are vegetables.
- In addition, when choosing foods from this group, try to choose bright or dark colors. The color usually indicates that the fruit and vegetable are more nutrient-dense, meaning they contain more vitamins, minerals, and antioxidants. For example, choose spinach over chicory.
- Try to process vegetables creatively. Try vegetables raw with dip or lettuce, sautéed, made into soups, baked in the oven, grilled, or hidden in smoothies, or in spaghetti sauce and served in spaghetti squash.
Step 4. Cut down on the cereals you eat
One of the best ways to reduce body fat is to reduce the amount of cereal you eat each day. These carbohydrate-rich foods can slow down the reduction of body fat.
- Foods that are high in carbohydrates are bread, rice, small cakes, candy, pasta, crackers, chips, muffins, and bagels. This highly processed cereal contains very few nutrients and can increase blood sugar levels quickly, and usually result in fat storage.
- There are other foods that contain carbohydrates, such as fruit and legumes. However, these foods also contain many important nutrients and do not always need to be limited.
Step 5. Make water your number one drink choice
On a normal day, we should drink about 8 glasses of water. Choose a calorie-free and decaffeinated drink as your main drink.
- Avoid sugary drinks full of calories like soda, juice, or energy drinks, which will add calories to your diet and increase body fat.
- This is a general recommendation. The amount of fluid needed is different for each person, depending on body size and the amount of sweat. For example, people who do aerobic exercise should drink more to restore body fluids. Let thirst guide you.
Step 6. Eat fermented foods
Fermented foods, such as organic kefir, organic yogurt, and sauerkraut contain live cultures of good bacteria. If there are lots of good bacteria in the gut, we can maintain a healthy weight. You can also use probiotics which can also help with stress.
Step 7. Avoid added sugar and artificial sweeteners
Sweeteners can increase hunger and make you overeat. There are more than 60 names for added sugars, so it is sometimes difficult to identify them on a grocery list. Some examples of added sugars are:
- Agave nectar
- Barley malt
- Sugarcane juice
- Corn syrup
- Evaporated sugarcane juice
- High fructose corn syrup
- Maple syrup
- Rice syrup
Method 2 of 4: Reduce Body Fat with Exercise
Step 1. Increase aerobic activity
Establish an aerobic exercise routine that will support each other with your diet. Together, aerobic exercise and diet prove to be one of the best combinations for reducing body fat.
- It is generally recommended to do 150 minutes of aerobic activity per week, meaning only 20 minutes per day. To accelerate the reduction of body fat, it is recommended to exercise longer, up to 60 minutes a day.
- Do a variety of aerobic exercises, such as walking/jogging, running, cycling, dancing, swimming, martial arts or boxing, and using the elliptical machine. Choose an activity that you enjoy so that you are excited to do it over and over again.
- If you're just starting out with exercise, start with what you're doing now.
- Aim to exercise for at least 30 minutes, both for low-impact exercise options such as swimming or walking or more intense programs such as kickboxing or weightlifting.
Step 2. Add high-intensity interval training
Several studies have shown that high-intensity exercise performed at intervals can reduce body fat more efficiently than moderate-intensity exercise.
- Interval training combines very high-intensity and moderate-intensity exercise. This sport is usually done for a shorter time. An example of interval training is 1 minute of sprinting followed by 3 minutes of jogging. This cycle is repeated several times, for approximately 20 minutes total (excluding heating and cooling).
- Interval training is great for reducing body fat because it's been shown to burn more calories than fat and increase metabolism for up to 20 hours after you've finished exercising.
Step 3. Include regular resistance training
Strength training doesn't burn a lot of fat when done, but over time it can build lean muscle mass which in turn helps increase your metabolism and the body's ability to burn calories.
- It is recommended that you do strength training two to three days a week for about 30 minutes. All major muscle groups should be trained throughout the week.
- Don't forget to include at least two days of rest and recovery between your strength training routines. Your body and muscles need time to recover because if you don't, over time they will lose their performance.
Step 4. Add activity to your lifestyle
In addition to cardio and strength training, you can add activity to your daily lifestyle. Studies show that, in general, people who are more active tend to be healthier.
- Think about how much you move and how many steps you take each day. How do I add it?
- Some ways to increase movement in your daily life are leg lift exercises when sitting in a work chair or standing, or knee raise exercises when the TV is showing commercials.
- Add more steps, such as walking on your lunch break, taking the stairs instead of the elevator, parking the car away from your destination, and walking to a nearby place (a convenience store or pharmacy).
Method 3 of 4: Reduce Body Fat with Other Lifestyle Changes
Step 1. Control your stress level
Studies show that chronic low levels of stress in the long term will increase cortisol levels in the body. When this happens, you not only find it difficult to lose weight, but also gain more body fat.
- Regular exercise can help control stress levels. If you're feeling overwhelmed or under a lot of stress, head out for a 10-minute walk to calm down and relax. Try yoga, an exercise that is also meditative.
- Do other activities that also help you relax. You can listen to music, read a good book or magazine, write a diary, meet friends, or watch a movie. Try meditation, deep breathing exercises, positive visualization, and progressive muscle relaxation.
- If you're having trouble controlling stress, consider talking to a therapist or behavioral specialist. The health professional can train and guide you in stress control.
- Don't rely on cigarettes, alcohol, caffeine, or other drugs.
Step 2. Go to bed early
Many people do not get enough rest every night. Sleep is essential for many body functions, including weight regulation. Go to bed earlier so you can rest longer to help reduce body fat.
- It is recommended to sleep between seven and nine hours each night. You may need to go to bed earlier and wake up later (if possible) to get more sleep each night.
- Adequate rest also helps improve athletic performance in addition to helping regulate hunger signals during the day.
Step 3. Make sure you eat healthy portions
Portion control is very important if you want to reduce body fat. By controlling portions, you can reduce your total calorie intake and overall body fat.
- In general, the average healthy adult should eat no more than 80–110 grams of protein, cup of fruit, and 1 cup of vegetables per serving.
- Use a measuring cup or food scale to find out how much you are serving.
- You can also use smaller plates, bowls, and cups to limit how much food you can serve yourself at one sitting.
- Consumption of more than the recommended portion can increase the risk of weight gain and increase total body fat.
Step 4. Eat mindfully
Turn off the TV, put your phone or books away, and watch when you eat. Eat slowly, chew well, and be grateful for your food. Eating with divided attention or when feeling emotional can lead to overeating. Try to enjoy each bite, pay attention to the taste, aroma, and texture.
Method 4 of 4: Measuring Progress
Step 1. Keep a journal or notes
If you want to lose weight or reduce body fat, journaling is a great idea. You can record a variety of information, and these records will help you see and measure success.
- Start writing in a journal before making any changes. You can jot down what you want to change, the deadline, and any other ideas or thoughts.
- Consider keeping a record of the food and drink you eat. Keeping track of what you eat has been shown to help keep you from getting off track. Records also let you see if you're off track or determine if what you eat affects your success.
- In addition, record other measurements, such as weight.
Step 2. Weigh every week
Progress should be monitored as you attempt to lose weight and reduce overall body fat. One way is to weigh yourself every week.
- Studies show that weighing yourself every week helps to keep your willpower and stay on target. You will be more successful in the long run if you always monitor and weigh yourself.
- Ideally, weighing should be done once to twice a week. Accurate progress may be more difficult to see if you weigh yourself daily due to fluctuations in your weight.
- For the most accurate progress measurement, weigh on the same day each week, at the same time, and in the same clothes. The best time is in the morning when you wake up, before eating or drinking, before getting dressed, but after urinating.
Step 3. Measure your body
As you lose weight and reduce overall body fat, you'll notice that it's not just the numbers on the scale that change. If your body fat is reduced, you will also feel a change in your body size and shape.
- Before starting diet and exercise, take some measurements. This will help you see where your body fat is losing the most.
- The body parts that are usually measured and tracked are the waist, hips, chest, thighs, and upper arms. Record the results of these measurements in a journal. Every month, measure again to track your progress.
- If your weight stays the same, but measurements are smaller and you exercise, you are likely to gain muscle and lose fat, and that is a healthy development.
Step 4. Perform a fat percentage test
If you can, get a body fat percentage test and get an evaluation. This is the percentage of the body that is made up of fat. If you continue to diet and exercise, this percentage will also continue to decrease.
- Fitness centers usually provide fat percentage tests as a free service to members. Ask one of the staff or coaches for the information.
- You can also ask your doctor if they have equipment to evaluate body fat percentage.
- There are tools you can buy for home use, but they usually take a lot of experience and practice to use. Your margin of error will likely be higher than that of a health or wellness expert.
- Self-portrait at the start of the program and every two or three months to see progress.
- Donate clothes that are already too big. This can help you maintain a smaller body size.
- Food intolerances such as gluten, dairy products, soy, corn, and so on can make weight loss difficult.
- Treat yourself well. You might get off track once in a while, and that's fine. Don't give up or get mad at yourself if you break your diet or skip exercise. Just do your best.