How to Lower Body Fat Percentage

​Getting the perfect six-pack is not a myth, after all. In fact, now we know it is hidden under our belly fat. Since you cannot reduce fat in some areas, the easiest way to do that is losing overall body fat percentage.

The very first advantage of losing body fat percentage is being able to live longer, which is pretty much evident. Also, you will get more enjoyment out of your longevity. Apparently, a higher body fat percentage lower the expectancy of your life.

On the other hand, extra weight and obesity increase the chances of dying from diabetes, heart disease, cancer, and many other diseases. Thus, several studies have found that losing extra weight can make a positive impact on your mood, makes the food taste even better, improves your sex life and minimizes your expense on unhealthy food habits. 

​Tips to Lose Body Fat Percentage

1. Instigate Strength Training

It is a kind of exercise that makes you contract the muscles against resistance. It increases strength and helps to build muscle mass. Strength training mostly includes weight lifting so that you can gain muscle over time.

Multiple research has found that strength training has several benefits mostly when it comes to burning body fat. Besides, a few weeks of strength training along with aerobic exercise have more impact on your body than aerobic exercise only. Weight lifting, body-weight exercises and using gym equipment are some easy ways to get into strength training.

2. Follow a Protein Enriched Diet

Try to include high-protein food in your diet as it is an effective way of reducing appetite and eventually burning fat. Moreover, several studies have found that if you can intake the right amount of protein regularly, you will have a lower risk of gaining belly fat.

Likewise, protein diet assists in preserving metabolism and muscle mass during the weight-loss period. Also, intake of more protein makes you feel full for which your appetite decreases. That eventually leads you to eat less and aids in losing weight.

3. Get More Sleep

Try to go to bed a bit earlier or maybe set your alarm clock a little later can really help you to boost fat burning and prevent gaining weight. Many studies have found that there is an association between weight loss and getting the right amount of sleep. Also, getting sleep for at least seven hours per night can increase the possibility of successful weight loss.

On the other hand, lack of sleep often contributes to making changes to hunger hormones and increased appetite which results in obesity. Try to stick to your everyday sleep routine, limit your usage of electronic devices right before going to bed and minimize the intake of caffeine.

4. Add Vinegar to the Diet

It is well known that vinegar got healthy properties in it. In inclusion to its effect on blood sugar control and heart health, increasing vinegar intake can assist you in burning your body fat. Studies found that 1-2 tablespoons of vinegar on a daily basis can reduce your body weight, belly fat and your waist’s broadness within twelve weeks. 

Its consumption creates feelings of fullness, which eventually reduces your appetite. It is not a hard task to merge vinegar with your usual diet. Some people happen to mix apple cider vinegar with water and drink the mixture as a beverage couple of times through-out the whole day.

5. Eat Healthy Fats More

It may sound weird, but growing a habit of having healthy fats more can help you prevent gaining weight and create a feeling of fullness in you. It takes a good amount of time to digest fat, which helps to make the process of emptying your stomach slow. This eventually reduces your hunger and appetite.

At the same time, having unhealthy kinds of fat increases your body fat, belly fat, and waist circumference. So, coconut oil, nuts, olive oil, seeds, avocados are a few examples of good sort of fats which have sound effects on burning body fat.

6. Drink Healthy Beverages

Switching to some healthier beverages from the ones which are sugar-sweetened can make your fat burning easier. Soda and sugar-sweetened drinks do not have much nutritional value other than calories. Besides, alcohol is enriched with calories and has an extra effect of minimizing your inhibitions, which leads you to overeat.

If you can limit your sugar-sweetened drinks and alcohol consumption, you will be able to reduce your extra intake of calories and keep your waistline in check. Instead of drinking them, opt for drinking water and green tea. As green tea is enriched with caffeine and antioxidants, it helps in increasing fat burning and accelerates metabolism.

7. Fill up on Fiber

Water gets absorbed by soluble fibre when it moves through our digestive tract, helping us feel full for an extended period of time. It eventually assists you in losing weight and protects you from accumulating fat. Fibre enriched foods are usually vegetables, whole grains, fruits, seeds, legumes, nuts, etc. which can boost the burning of fat and weight loss. 

8. Stop Having Refined Carbs

The first step towards losing extra fat is decreasing refined carbohydrates intake. When the refined grains are being processed, they are stripped off the germ and bran. As a result, the final product gets devoid of enough nutrients and fibre. Refined carbs also have a high glycemic index which can instigate crashed and spikes in your blood sugar level.

This will eventually result in too much hunger. While you are trying to lose body fat percentage, minimize your intake of refined carbs from pasta, breakfast cereals, pastries, processed foods, and white bread. You can replace them with whole grains like quinoa, oats, wheat, barley, buckwheat, etc.

9. Increase Your Cardio

This is also known as aerobic exercise. You can say this the most common form of physical exercise which mostly trains the lungs and heart. This is a very effective way of losing body fat.

Walking, running, swimming and cycling are a few examples of cardio exercises. These can assist us in burning fat and are a few basic things we can do every now as they do not require any specialized equipment. 

10. Drink Coffee

Caffeine is regarded as a basic ingredient in almost all fat burning supplements. It is mostly found in coffee, which boosts the breakdown of fatty acids and increases our metabolism. And to get maximum benefits of coffee, skip sugar and cream. It is better to go for a dark one yet if you want, you can just add a small amount of milk to it.

11. Increase iron Intake

Several studies have found that a low level of iron is somewhat associated with impaired thyroid function for which the human body feels fatigued and weak. Due to shortness of breath, the body gains weight. Treating your iron deficiency can let the metabolism to work even more effectively and boost your activity level.


If you look for options to lose your body fat percentage, you will get plenty of them. Introducing some healthy habits to your everyday life can make a difference. Small changes to your daily routine can have a significant impact on your body and help you to lose extra weight and provide you with a healthy life.

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