Nearly 1 in 3 adults are overweight, this obesity has created a bad reputation for body fat. Whenever anyone says “body fat”, you straight away think of ways to lose it or picture an overweight person. But not all body fat is unhealthy. The “healthy” body fat provides insulation for the internal organs, stores vitamins, and improves hormone regulation.
That being said, with all the noise about body weight, it becomes extremely important to find the subtle balance between maintaining a healthy fat percentage and losing that jiggle “extra” sag of fat.
Everybody has been there. Whether you’ve been binge-watching too much Netflix or taking one too many cheat days, if you’re ready for a change, dropping your body fat percentage from 25% to 15% is totally doable with the right strategies.
Why is Body Fat Important?
Body fat acts as a cushion for our organs. It insulates us against the cold and is a significant energy reserve. Without sufficient body fat, our bodies would struggle to function properly. But this is not to say, that all body fat is good for you. Too much body fat, especially around the midsection, can lead to serious health issues like heart disease, diabetes, and hypertension. Thus, striking a balance is important to lead a healthy and long life.
Understanding the ideal body fat percentages can help you set realistic and healthy goals. These percentages vary based on gender, age, and fitness levels.
Men
For men, the ideal body fat percentage varies with age and fitness levels:
- Essential Fat: 2-5% (necessary for bodily functions)
- Athletes: 6-13% (typical for competitive athletes)
- Fitness: 14-17% (fit and active individuals)
- Average: 18-24% (typical for the general population)
- Obese: 25% and above
Women
For women, the percentages are higher due to physiological differences, including childbearing and hormonal functions:
- Essential Fat: 10-13% (necessary for bodily functions)
- Athletes: 14-20% (typical for competitive athletes)
- Fitness: 21-24% (fit and active individuals)
- Average: 25-31% (typical for the general population)
- Obese: 32% and above
How To Reduce Body Fat Percentage?
So, how do you get from 25% to 15% body fat? It’s all about creating a calorie deficit while maintaining muscle mass. Here are some scientifically backed strategies:
1. Start by creating a calorie deficit
The most basic and most effective fat-loss technique is consuming fewer calories than you burn. Calculate your Total Daily Energy Expenditure (TDEE) to determine how many calories you need to maintain your current weight. Then, create a calorie deficit by consuming 500 fewer calories per day. This should result in about a pound of fat loss per week.
2. Make HIIT a part of your workout routine
HIIT involves short bursts of intense exercise followed by rest periods. Studies have shown that HIIT can burn more calories in less time compared to traditional cardio. It also increases your resting metabolic rate, meaning you burn more calories even after your workout is over.
3. Strength training
Lifting weights maintains and builds muscle mass while losing fat. Muscle tissue burns more calories at rest compared to fat tissue, so the more muscle you have, the higher your resting metabolic rate. Aim to include compound movements like squats, deadlifts, and bench presses in your routine.
4. Increase protein intake
Protein is essential for muscle repair and growth. It also helps keep you full, reducing the likelihood of overeating. Aim to consume 1.6 to 2.2 grams of protein per kilogram of body weight. Good sources of protein include lean meats, fish, eggs, dairy products, legumes, and protein supplements like whey or plant-based powders.
5. Stay hydrated
Drinking water helps maintain a feeling of fullness and supports metabolic processes. Aim to drink at least 8 cups (2 liters) of water per day, more if you are active or live in a hot climate.
6. Get enough sleep
Lack of sleep can disrupt your hormones, leading to increased hunger and fat storage. Ghrelin, the hormone that stimulates appetite, increases with sleep deprivation, while leptin, the hormone that signals fullness, decreases.
7. Reduce stress
Chronic stress increases cortisol levels, which can promote fat storage, particularly around the abdominal area. Engage in activities that help you relax and reduce stress, such as yoga, meditation, deep breathing exercises, or hobbies you enjoy.
8. Eat more fiber
Fiber helps keep you full and supports digestive health. Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, can help reduce appetite and calorie intake.
Exercises To Reduce Body Fat
- Bodyweight Exercises: Push-ups, pull-ups, bodyweight exercises for abs, and burpees can be done anywhere and are great for building muscle and endurance.
- Circuit Training: Combining different exercises in a circuit format keeps your heart rate up and maximizes calorie burn.
- Yoga and Pilates: These activities improve flexibility, strength, and mindfulness, which can help reduce stress and support overall fitness.
- Walking: Never underestimate the power of a good walk. Aim for 10,000 steps a day to keep your metabolism active.
- Swimming: This full-body workout is easy on the joints and highly effective at burning calories.
- Jumping Rope: It’s not just for kids! Jumping rope is a fantastic cardio workout that can be done almost anywhere.
- Boxing: Boxing workouts are great for building strength, endurance, and coordination while burning a ton of calories.
Diet Plans To Reduce Body Fat
Diet is equally, if not more, important than exercise when it comes to reducing body fat. Here are some diet plans that can help:
- 30 30 30 Day Meal Plan: This plan emphasizes balanced macronutrients—30% protein, 30% carbs, and 30% fats.
- 90 30 50 Diet Plan: This plan involves 90% whole foods, 30% protein, and 50% healthy fats, promoting a balanced approach to eating.
- 21-Day Fatty Liver Diet: Designed to detoxify the liver and reduce fat, this plan focuses on lean proteins, healthy fats, and plenty of vegetables.
Other diet tips:
- Focus on eating whole, unprocessed foods like fruits, vegetables, lean meats, and whole grains. These foods are nutrient-dense and help you stay full longer.
- Excessive sugar can lead to fat storage and cravings. Opt for natural sweeteners like honey or stevia when necessary.
- Alcoholic drinks are high in calories and can reduce your inhibitions, leading to overeating. Limit your intake to special occasions.
Wrapping Up
Reducing your body fat percentage from 25% to 15% isn’t a sprint; it’s a marathon. It requires dedication, consistency, and a willingness to make sustainable lifestyle changes. Losing even a small amount of body fat leads to significant health benefits.
For instance, a reduction of just 5-10% in body fat can improve cardiovascular health, lower blood pressure, and decrease the risk of type 2 diabetes. Achieving a body fat percentage of around 15% can also enhance athletic performance by increasing agility, endurance, and strength.
So, whether you’re a seasoned athlete or just starting your fitness journey, know that with consistency, dedication, and the right strategies, reducing your body fat percentage is well within your reach.
