There’s a lot of information out there to digest when it comes to body fat. As a result, it can be tough to discern which strategies are most effective for individuals looking to lose weight and/or lower their body fat percentage—especially since the answer is often not just diet and exercise (though they are part of it). In fact, research shows successfully reaching an ideal body fat percentage varies from person to person, so what works for one body may not work for the next.
So how can you reduce body fat and keep it at bay? Read ahead for expert advice on lowering your body fat percentage in a healthy and sustainable way.
Why Is Body Fat Important?
A healthy amount of body fat is necessary for the proper functioning of the human body. While carrying too much body fat has been linked to an increased risk of heart disease, type 2 diabetes, osteoarthritis and cancer, having too little body fat can be just as dangerous.
“Fat exists in virtually every cell in the body—in fact, the brain is 60% fat,” says David Friedman, a naturopathic doctor, clinical nutritionist and board-certified alternative medical practitioner based in North Carolina. “Plus, fat supplies energy for the body just like protein and carbohydrates.” Fat also plays a role in regulating hormones, body temperature, immune function, reproduction, insulin signaling and nutrient absorption. What’s more, essential fat-soluble vitamins A, D, E and K rely on body fat for optimal absorption.
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Healthy Body Fat Percentage for Men and Women
“Despite many decades of research and some general guiding principles, the exact body fat percentages for men and women in terms of optimum health remain unknown (though we have general guidelines),” says Michael S. Fenster, M.D., a cardiologist and adjunct professor of culinary medicine at the Kansas Health Science Center.
With that said, general body fat guidelines for men state that 2% to 5% body fat is essential, 2% to 24% body fat is considered healthy and more than 25% body fat classifies as obese. For women, 10% to 13% body fat is essential, 10% to 31% body fat is considered healthy and more than 32% body fat classifies as obese. In other words, there is quite a range of acceptability based on an individual’s gender and body type.
Who Shouldn’t Try to Lose Body Fat
People who are pregnant or breastfeeding, as well as individuals who are malnourished, immunocompromised or navigating a cancer diagnosis should refrain from trying to lose body fat unless specifically directed otherwise by their physician. “It’s generally recommended in these cases that in the undertaking—or the deferring—of a weight loss program, a qualified medical professional should be involved in the initial phases,” says Dr. Fenster.
Caution should also be taken by seniors. “There’s a specialized form of obesity in the elderly termed sarcopenic obesity, where you have the simultaneous existence of decreased lean muscle mass with increased fat mass,” says Isaac Alexis, M.D., founder of Slim Samurai Weight Loss Therapeutics. “You have to be extraordinarily cautious in the weight loss management of elders, as rapid weight loss can lead to increased morbidity and mortality because they need every degree of muscle mass to remain functionally independent.” This risk is why with intentional weight loss, you need to incorporate weight-bearing exercise to maintain muscle weight.
When It’s Safe to Try to Reduce Body Fat
If you don’t fall into the contraindicated categories listed above and your body fat percentage exceeds the healthy range, embarking on a program to reduce body fat could be a positive step toward better health—especially if you concurrently have elevated cholesterol and triglyceride levels.
“Also, remember that gradual weight loss promotes greater reduction in fat mass and body fat percentage as opposed to rapid weight loss regimens,” says Dr. Alexis. “Generally speaking, it’s safe to lose 0.5% total body fat per week, or 2% body fat per month.” An easier way to measure it at home is approximately 1 to 2 pounds a week, depending on your starting weight.
Also, fat loss is different from overall weight loss. The number you see on the scale is a combination of body fat, lean muscle mass, organ weight, blood volume and skeletal mass. You can actually lose fat and increase lean mass but not lose a pound. “If you see your waistline shrinking but your overall body weight is unchanging, fear not—you are on the right path,” says Dr. Fenster.
12 Science-Backed Ways to Lose Body Fat Safely
Safe and effective fat loss is a long-term endeavor. “People who lose weight quickly by going on the latest fad diet, starving themselves or overdoing it in the gym usually gain back all—or more—of the pounds they lost,” says Friedman. “Unless you focus on the bigger picture—no pun intended—weight loss results will be temporary.”
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Ready to lower your body fat percentage in the name of your health? Here are a dozen effective and scientifically supported ways to get lean.
1. Eat More Good Fats
Instead of eating a low-fat diet, focus on eating beneficial “good” fats like polyunsaturated fats and limiting harmful “bad” fats like trans fats.
“Eating fat actually helps you lose weight because it slows down digestion and helps you to feel more satisfied after a meal,” says Friedman. Consume heart-healthy monounsaturated and polyunsaturated fats by eating fish, avocados, olives and olive oil, eggs, nuts and nut butter, seeds and dark chocolate. Meanwhile, avoid trans fats, which are found in fried foods, vegetable shortening, margarine, baked goods and processed snack foods.
2. Avoid Ultra Processed Products and Refined Sugars
A recent study found from age 5 onward, almost 70% of the average American’s diet consists of ultra-processed foods (UPPs), which is not good news for body fat[1]Wang L, Martinez Steele E, Du M, et al. Trends in Consumption of Ultraprocessed Foods. JAMA. 2021;326(6):519-530. . “The top sources of unwanted oils and fats in the modern Western diet are not meat and poultry, but breads and baked goods, along with condiments,” says Dr. Fenster. “UPPs are loaded with unhealthy fats that are often paired in a dizzying array and scandalous amount with added sugars and salt, which makes them hyperpalatable and addictive.” People also tend to overeat highly-processed, low-nutrient, pre-packaged foods like pastries, doughnuts, chips and margarines.
The average American eats 152 pounds of refined sugar every year, which can really mess with blood sugar and increase insulin levels, which also affects fat storage. “Refined sugars, a staple of ultra-processed products, are empty calories,” says Dr. Fenster. “Decreasing caloric intake spurs the body to utilize its fat reserves, thus decreasing the percentage of body fat.”
3. Watch What You Drink
High-calorie sodas, alcohol and other highly sweetened liquids can account for up to 30% of a person’s daily caloric intake, and they often contain high-fructose corn syrup, which has been linked to fatty liver disease and other diseases in the human body, says Dr. Alexis.
Instead, drink more water. “More than half of U.S. adults don’t drink enough water because they are too busy, forget or don’t track it,” says Friedman. “Drinking water is essential for burning off fat from food and drink, as well as stored fat.” In fact, research in Frontiers in Nutrition found increased water intake led to increased lipolysis (the breakdown of fat) and a reduction of new fat growth[2]Thornton S. Increased Hydration Can Be Associated with Weight Loss. Front Nutr. 2016;3:18. .
How much water do you need? “The rule of thumb is to drink half your body weight in ounces per day,” says Friedman. So, if you weigh 150 pounds, try to consume 75 ounces of water each day.
4. Add More Protein to Your Diet
Diets high in quality proteins can help you lose body fat by promoting satiation (the feeling of fullness), helping you retain muscle mass while losing body fat and increasing diet-induced thermogenesis (the burning of calories from digestion).
Eating protein also helps decrease the production of hunger hormone ghrelin, which can help you crave fewer sweets and carbohydrates. One study found increasing protein consumption to 25% of a person’s daily calories helped reduce cravings by 60% and cut late-night snack cravings by half[3]Leidy H, Tang M, Armstrong C, Martin C, Campbell, W. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity. 2011;19(4):818-824. . Adding more protein to your diet may also help boost metabolism so that your body burns more calories throughout the day.
Source 15% of 25% of your daily calories from quality protein sources to help with weight loss, depending on your age, sex and activity level, recommends Friedman..
5. Consume More Fiber
Fiber fills you up and takes longer to digest than sugars, protein and carbohydrates. Research shows dieters who consumed 30 grams of fiber a day and were given no other dietary parameters lost a significant amount of weight. “In addition to weight loss, fiber is heart-healthy, good for gut health and can reduce risk of diabetes and certain cancers,” says Friedman, who recommends dietary sources like oats, legumes, fruits, beans and wheat bran.
Studies also indicate that fiber is great at reducing stubborn belly fat, which is important since excess belly fat carries with it a host of additional health issues, including increased risk of type 2 diabetes and cardiovascular disease[4]Parikh S, Pollock N, Bhagatwala J, et al. Adolescent Fiber Consumption Is Associated with Visceral Fat and Inflammatory Markers. J Clin Endocrinol Metab. 2012;97(8):E1451–E1457. .
6. Supplement With Ferments and Vinegar
“A healthy gut microbiome is a critical link in healthfully losing body fat and keeping it off,” says Dr. Fenster. Eating naturally fermented foods like pickles, sauerkraut, kimchi, kefir and yogurt populates the gut with healthful bacteria and supplies the substrates they need to thrive.
7. Toss Out Fat-Producing Chemicals
You may not pay much attention to what materials your food is packaged or served in, but if fat loss is your goal, check your plastic for obesogens.
“Obesogens are hidden chemicals that create an imbalance of our hormones, take control of our metabolic systems and even cause fat growth in the body,” says Friedman. “Exposure can lead to lowered growth hormone secretion, unbalanced cortisol levels and increased resistance to insulin.”
These fat-producing chemicals come from compounds found in non-stick cookware, plastics, food containers, pesticides, herbicides, artificial sweeteners and hormones that are injected into livestock. An example of an obesogen you might recognize is Bisphenol-A (BPA), which is a synthetic estrogen used to harden plastic for items like water bottles and plastic food containers.
8. Add Strength Training
Diet is a huge part of fat loss, but exercise is just as vital. And when it comes to optimizing fat loss, you want to pick up some weights.
“When we look at diet alone versus diet plus resistance exercise, studies consistently show that the most significant reductions in fat mass happen when you combine diet and strength training,” says Dr. Alexis. Plus, if you add lean muscle mass while reducing fat mass, you’ll look toned even faster.
If you’re learning how to include resistance training in your fitness routine for the first time, consider consulting a personal trainer for expert guidance. Meanwhile, general guidelines from the Centers for Disease Control and Prevention (CDC) suggest adults participate in strength-training activities that utilize all major muscle groups (the legs, hips, back, abdomen, chest, shoulders and arms) at least twice a week.
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9. Increase Cardio Training
Cardiovascular workouts—which include continuous exercises like walking, running and cycling—are also important for fat loss. They help you both burn calories efficiently and boost metabolism.
To get the most out of fat-burning cardio workouts, determine your maximum heart rate by subtracting your age from 220. The most effective fat-burning heart rate range seems to be about 70% to 80% of that number. And like many of the other variables presented here, the right amount of cardio for losing fat will vary from person to person. However, general CDC guidelines suggest a minimum of 150 minutes of moderate-intensity aerobic activity a week.
If you want to kick your fat loss into high gear, consider adding some high-intensity interval training (HIIT) to your cardio mix as well. HIIT involves alternating short bursts of high-intensity activity with brief breaks or bouts of lower intensity exercise. Studies show this exercise method can result in 28.5% greater overall fat loss than steady-state aerobic workouts like power walking[5]Khezri S, Saidpour A, Hosseinzadeh N, Amiri Z. Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. Science Direct. 2018;43:95-102. .
10. Increase Your NEAT
Non-exercise activity thermogenesis, or NEAT, describes all the calories you burn just by doing your normal daily tasks, such as cooking, vacuuming, taking out the trash, playing the piano, fidgeting and so on. While this activity may not seem like a big deal, every bit counts when it comes to reducing body fat.
On the flip side, spending too much time sitting or living a sedentary lifestyle may increase fat accumulation. In fact, studies show a low level of NEAT is associated with obesity[6]Viana R, Naves J, Coswig V, et al. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). Br J Sports Med. 2019;53(10):655-664. . But, if you move it, you can lose it. Look for little changes you can make daily to squeeze more activity into your life—whether it’s taking the stairs, parking your car at the far end of the lot or carrying your neighbor’s groceries inside for them.
11. Sleep More
Research shows adults who sleep less than seven hours per 24-hour period are more likely to have obesity compared to those who get at least seven hours regularly[7]Chung N, Park M, Kim J, et al. Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure. J Exerc Nutrition Biochem. 2018;22(2):23–30. .
“Sleep is an essential component of losing weight and toning muscles,” says Friedman. “Sleep deprivation interferes with leptin and ghrelin, the two hormones that regulate appetite, which makes you more likely to indulge in poor eating habits.”
Cortisol is another hormone that rises when you’re sleep deprived. The body releases it in response to stress, too, and it’s a major contributor to fat accumulation in the abdominal area.
Since the average adult gets six hours of sleep or less, feel free to use your desire to lower body fat percentage as an excuse to go to bed early. “The easiest way to lose weight is to sleep your pounds away,” says Friedman.
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12. Take Time to Eat
“It takes roughly 20 minutes for the average person’s gastrointestinal tract to start signaling the brain that it’s full,” says Dr. Fenster. By taking your time, slowing down and enjoying your food along the way, you allow your gut the time it needs to tell your brain that you’ve had enough, which can help you avoid accidental overeating.
Try eating until you’re 80% full, and then give your brain some time to catch up. Chances are if you wait a few minutes, you’ll end up eating less and thereby lowering body fat before it accumulates.
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