If you want a firmer body, excess fat on your body is an eyesore. You want to reduce that percentage of fat.

For many people, this is the reason to eat less and drastically cut calories. This is, in theory, a good way to lose fat. But if this also helps you in the long run?

In this article, we share some easy ways to lower your body fat percentage and make sure it stays away.

How can you lower your body fat percentage?

Are you looking for a good way to shed your extra pounds? Your stomach fat is one part of your body you’re not proud of. That’s why you want to say goodbye to him. Getting rid of this excess fat requires you to do a number of things differently. Get used to eating healthier and let this be part of your daily life. This will help you lose your fat.

Be patient

It is important to take the time to lose your fat percentage. Everyone can lose their body fat percentage but at a different rate. Avoid crash diets where you consume very few calories and starve yourself completely. Reducing your body fat percentage requires a healthy diet and takes some time.

Do not get on the scale every day, but enjoy the small changes in your body. Step by step changes a number of things in the way of eating. This makes it easy to continue long-term. Then you will be able to reduce your fat percentage.

alternative carbohydrates
Switching carbohydrates is not suitable for everyone, but it can help you reduce the percentage of fat. Some days you eat a lot of carbohydrates and other days you eat few carbohydrates, so the body automatically uses a calorie deficit.

If you start an intensive training you eat a lot of carbohydrates. And if you don’t train, you don’t need these calories. So you also eat less.

Because you only get so many calories on your training days, they are immediately burned back up. This way of eating ensures that you can continue to exercise vigorously despite eating low in calories.

egg whites

One of the most important substances for building muscles is protein. Proteins are also important to reduce the percentage of fat. Proteins are important building materials for muscles. When losing weight, protein ensures that your muscles are maintained.

It’s good to know that muscle tissue uses more energy than fat tissue. By eating enough protein, you always have enough energy.

Another great advantage of high-protein recipes is that you get a feeling of fullness. Adding this to your eating pattern will keep you from feeling hungry. This means you eat less and that makes it easier to lose your fat percentage.

Fewer calories

Most people choose to exercise a lot and eat healthier if they want to lose a lot of weight. However, you will only lose fat if you also cut calories. You need to always eat fewer calories than your body needs. To know exactly how many calories you need to eat, you need to know what your body’s calorie needs are.

A well-known formula that you can use for this is the Harris and Benedict formula. The great advantage of a small reduction in calories is that you maintain muscle mass in this way during weight loss. In addition, you also avoid the annoying feeling of hunger. This makes it much easier to maintain mentally.

Strength training and cardio

In addition to lowering your percentage of fat, your second goal is to maintain your muscles and therefore your energy consumption. To do this, eat fewer calories per day in combination with training.

To burn more calories, it is recommended to use cardio in addition to strength training. With interval cardio, you make use of a short intensive workout of up to fifteen minutes, with this workout you can burn additional calories. So you don’t have to use a treadmill or elliptical for hours.

eat vegetables

One of the easiest things to lose your fat percentage is to eat more vegetables. The great advantage of vegetables is that they give you a feeling of satiety, they are full of good nutrients and they are low in calories.

Different vegetables and fruits provide a good source of fiber, this suppresses hunger.

Also, it is much more pleasant to munch on some fruit than to go hungry.

The Right Nutrients

If you want to lower your fat percentage, make sure you get fewer calories every day.

To maintain this way of eating and make it as fun as possible for you, you need to eat healthy. These are the foods that give you enough vitamins and minerals. Think of vegetables and fruits. Avoid nutrients with a lot of refined sugar like cakes and sweets.

Beverages

By lowering your fat percentage, it’s good to avoid calories from beverages. If you can only consume a limited number of calories per day, avoid hiding them in your drink. Also, these drinks do not give you any feeling of satiety.

Drink a low-calorie beverage like tea, water, or coffee. Don’t put sugar or milk in your coffee or tea.

drink more water

One of the easiest ways to take good care of your body is to drink enough water. We all know that this is good for our bodies, but we drink very little. That is not good for our body.

Water is good for various functions in our body and can also help you reduce your fat percentage. Most people no longer recognize the feeling of thirst, but experience it as a feeling of hunger. That is why it is important to drink enough during the day.

Various studies have shown that if you eat less you drink a glass of water before a meal. Make sure you get 1.5 to 2 liters of water every day. For athletes, this number may increase, the fluid you lose due to sweating must be replenished.

Harris and Benedict formulated:

For women:

447,593 + (9,247 x weight in kilograms) + (3,098 x height in centimeters) – (4,330 x age) = resting phase energy consumption

For men:

88,362 + (13,397 x weight in kilograms) + (4,799 x height in centimeters) – (5,677 x age) = resting phase energy consumption

intermittent fasting

Another way of eating is intermittent fasting. With this way of eating you do not eat a day or part of the day. This can also help you reduce your fat percentage. So you choose not to eat breakfast, but eat only at lunch. With this, you extend the night’s rest so that your body has more time to process your food.

This way of eating has the advantage of eating a large, nutritious meal on the part of the day you eat and easily staying below your body’s calorie requirement. If you already eat 600 calories with your breakfast, it’s much more difficult to stay below your daily calorie requirements. For many people, this way of eating is therefore an enjoyable way to diet.