To lose body fat percentage effectively and sustainably, a combination of dietary changes, exercise, and lifestyle adjustments is essential. Here are the key strategies:
Exercise
- Strength Training: Engaging in resistance exercises like weight lifting or bodyweight workouts at least twice a week helps build muscle mass, which increases resting metabolic rate and reduces body fat, including harmful visceral fat
- High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense activity followed by brief rest periods. It boosts metabolism and calorie burn even after the workout, making it efficient for fat loss. Starting with intervals of sprinting or exercises like burpees for 20-30 minutes a few times per week is effective
- Cardio: Moderate to intense cardio exercises such as running, cycling, swimming, or brisk walking increase calorie expenditure and improve cardiovascular health. Aim for at least 150 minutes of moderate or 75 minutes of intense cardio weekly
Nutrition
- Caloric Deficit: Consuming fewer calories than you burn is fundamental for fat loss. Focus on a balanced diet with lean proteins, complex carbohydrates, healthy fats (from sources like fish, nuts, and plant oils), and plenty of fiber-rich vegetables and whole grains to promote satiety and reduce cravings
- Protein Intake: Increasing protein helps preserve muscle mass during fat loss and has a higher thermic effect, meaning your body uses more energy to digest it
- Limit Processed Foods and Sugars: Reducing intake of added sugars and highly processed foods helps prevent excess calorie consumption and fat accumulation
- Probiotics: Including probiotic-rich foods or supplements (like kefir, kimchi, or Bifidobacterium strains) may help reduce body fat percentage and visceral fat
Lifestyle
- Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can slow metabolism and increase cravings, hindering fat loss
- Stress Management: Chronic stress raises cortisol levels, which promotes fat storage, especially in the belly. Techniques such as meditation, yoga, or deep breathing can help manage stress
- Hydration: Drinking plenty of water supports metabolism and reduces unnecessary snacking
Summary
A holistic approach combining strength training, HIIT, cardio, a balanced calorie-controlled diet rich in protein and fiber, adequate sleep, stress management, and hydration is the most effective way to lower body fat percentage sustainably and healthily
