If you want a firmer body, excess body fat is an eyesore. You want to reduce that percentage of fat.
For many people, this is the reason to eat less and drastically reduce the number of 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 reduce your fat percentage and make sure it stays off.
How can you lower your fat percentage?
Are you looking for a good way to get rid of your extra kilos? Your stomach fat is a part of your body that you are 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 fat percentage but at a different rate. Avoid violent crash diets where you consume very few calories and starve yourself completely. Lowering your fat percentage requires a healthy diet, and it takes some time.
Don’t step 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 for the long term. Then you will manage to reduce your fat percentage.
alternative carbohydrates
Alternating carbohydrates is not right for everyone, but it can help you reduce your fat percentage. Some days you eat a lot of carbohydrates and other days you eat little 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. Then you also eat less.
Because you only get a lot of calories on your training days, they are immediately burned again. This way of eating ensures that you can continue exercising vigorously despite eating low in calories.
egg whites
One of the most important substances for building muscle 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 is 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 protein-rich recipes is that you get a feeling of satiety. 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 reduce the number of calories. You always need to 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 big 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 mentally maintain.
Strength training and cardio
In addition to lowering your fat percentage, your second objective is to maintain your muscles and therefore your energy consumption. You do this by eating fewer calories per day in combination with training.
To burn more calories, it is advisable 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 extra 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.
In addition, it is much more pleasant to chew on some fruits than to go hungry.
The right nutrients
If you want to lower your fat percentage, make sure you are getting 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 provide you with enough vitamins and minerals. Think about vegetables and fruits. Avoid nutrients with a lot of refined sugar like cakes and sweets.
Drinks
When 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. Do not 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 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. Be sure to get 1.5 to 2 liters of water every day. For athletes, this number can increase, the fluid you lose due to sweating must be replaced.
Harris and Benedict formulated:
For women:
447,593 + (9,247 x weight in kilograms) + (3,098 x height in centimeters) – (4,330 x age) = energy consumption at rest
For men:
88,362 + (13,397 x weight in kilograms) + (4,799 x height in centimeters) – (5,677 x age) = resting energy consumption
intermittent fasting
Another way of eating is intermittent fasting. With this way of eating, you don’t 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 lunchtime. With this, you prolong your 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 in the part of the day that you eat and easily staying below your body’s calorie requirement. If you already eat 600 calories with your breakfast, it is much more difficult to stay below your daily calorie requirements. For many people, this way of eating is therefore an enjoyable way of dieting.
