How to cut body fat? Here’s our expert guide to losing excess body fat in a healthy way

How to cut body fat? Here’s our expert guide to losing excess body fat in a healthy way<span class="wtr-time-wrap after-title"><span class="wtr-time-number">10</span> min read</span>

Are you looking to slim down in preparation for summer? Perhaps you’re unhappy with your body weight and want to make a change. Whichever camp you fall into, this guide will provide you with all the information you need to get started on your weight loss journey.

We’ll cover the basics of healthy weight loss, including how to set achievable goals and make sustainable changes to your lifestyle.

So read on, and let us help you achieve the body you’ve always wanted!

Why is body fat important?

The human body must contain enough fat to keep its health. However, too much fat can lead a person to develop vascular disease. According to David Friedman, the brain has 60 percent fat, which can affect the body. Fat provides fuel as protein and carbohydrates. It also stores toxins.

When you have too much fat, it can lead to several health problems, including:

– high blood pressure

– type 2 diabetes

– heart disease

– stroke

– cancer

When is it necessary to try to reduce body fat?

If your body fat percentage exceeds the healthy range, it may be time to start a body fat loss program. This is especially important if you have elevated cholesterol or triglyceride levels.

Both of these are risk factors for heart disease, and reducing your body fat can help to lower your cholesterol and triglyceride levels. In addition, losing weight can also help to improve your blood sugar control, reduce inflammation, and increase energy levels.

As such, starting a body fat reduction program may be a positive step towards better health.

Healthy body fat percentage for men and women

The ideal body fat percentage for men and women varies depending on age and fitness level. For example, athletes generally have lower body fat percentages than sedentary individuals. Generally speaking, men tend to have more muscle mass and less body fat than women, so their ideal body fat percentage is lower.

The table below provides a general guide to healthy body fat percentages for men and women of various ages and fitness levels.

Age/Fitness Level Men Women

18-24 years old 6-13% 14-20%

25-44 years old 8-17% 21-32%

45+ years old 11-22% 25-38%

Sedentary 15+% 33+%

Moderately active 12-18% 27-32%

Very active 10-14% 21-26%

Extremely active 6-12% 14-20%

As you can see, there is a wide range of what is considered a healthy body fat percentage. It is important to keep in mind that this is just a general guide, and your ideal body fat percentage may be higher or lower than the ranges listed here.

If you are concerned about your body fat percentage, talk to your doctor or qualified fitness professional. They can help you assess your current level and set goals for reducing your body fat if necessary.

Who Shouldn’t Try to Lose Body Fat?

Those pregnant or breastfeeding and those suffering from malnutrition or autoimmune condition must avoid to loose body fat. Usually, he said, in these situations, a doctor who has specialized expertise can be involved in the initiating stages of the weight loss program.

How can you reduce body fat safely and sustainably?

Losing weight is not easy, but it is possible to achieve lasting results if you are willing to commit to a long-term effort. Rapid weight loss through fad diets or extreme exercise is usually not sustainable, and people who lose weight in this way often gain it all back (or more).

Instead of seeking a quick fix, focus on making gradual changes to your diet and activity level that you can stick with over time. These lifestyle changes may not lead to rapid weight loss, but they will help you achieve gradual and sustainable results. With patience and persistence, you can reach your weight loss goals and improve your overall health in the process.

Eat at a Calorie Deficit (& Hit Your Macros Consistently)

Maintaining a calorie deficit is the key to reducing fat. This means consuming fewer calories than you burn in a day. To determine how many calories you should consume, keep a food diary for 3-4 days and track how many calories you eat and drink.

Once you have this information, you can calculate the number of calories you need to consume per day to create a deficit. Remember, even a small deficit can help you reduce fat over time. So don’t try to create a large deficit right away. Just focus on making small changes that you can sustain over the long term.

Focus on micronutrient-rich foods

Flexible dieting means that you can still eat your favorite foods. You just need to make sure that you stay within your macros. If you notice that you are not losing weight or if you want to eat better, make sure that you add the most nutrient-rich foods possible to your food plan.

Select foods that provide good nutritional value than those with less than adequate vitamins.

Toss out fat-producing chemicals

You may not pay much attention to the materials used to package or serve your food, but if your goal is fat loss, check your plastic. There are fat-producing chemicals that disrupt the body’s hormonal balance by mimicking estrogen, which can lead to weight gain and an increase in body fat.

They can also interfere with the body’s ability to break down and use stored fat for energy. In addition, they can promote the growth of cancerous tumors. To avoid exposure to these potentially harmful chemicals, choose glass or stainless steel containers for food storage and cooking, and avoid using non-stick cookware.

Find More Fibers

Fiber is a good source of nutrients for your muscles. It also helps your body digest food better than sugar, protein, or carbohydrates. People who eat 20 grams of fiber per day often lose weight.

Accordingly, fiber helps to reduce cholesterol levels and increases the chances of cardiovascular disease and certain cancers, and the nutritionist recommends foods such as oat flour, legumes, beans, and wheat flour as well.

Studies show fiber can help decrease belly fat — especially as the excess body weight can cause health complications like Type 2 diabetes and cardiovascular problems.

Ditch ultra processed products and refined sugars

While it’s no secret that the modern diet is often overloaded with unhealthy fats, sugars, and salt, the top sources of these unwanted nutrients are not always obvious. Meat and poultry are commonly thought to be the main culprits, but in reality, bread and baked goods are often just as guilty.

This is because many commercial brands use vegetable oils that are high in unhealthy fats, known as UPPS. These fats are then combined in large quantities with added sugars and salt, which makes bread and baked goods highly addictive and difficult to resist eating in excess. As a result, bread and baked goods are a major contributor to the obesity epidemic and other health problems that plague the modern world

Watch what you drink

Many people are unaware of how many calories they consume daily through their liquid intake. Sweetened beverages such as soda and fruit juice, as well as alcohol, can account for up to 30% of a person’s daily caloric intake.

This is because these drinks are high in sugar and calories, and can quickly add up over a day. For example, a can of soda contains approximately 150 calories, and a glass of orange juice contains approximately 120 calories.

If a person drinks two cans of soda and one glass of orange juice per day, they are consuming 390 calories just from liquid intake. This can lead to weight gain and other health problems over time. Therefore, it is important to be aware of the calorie content of liquids and to limit the consumption of high-calorie beverages.

Pump up the protein

Diets that are high in protein can help you lose weight. Protein also helps to decrease ghrelin and reduces the craving for food. The study found that increasing protein consumption by 25% reduced cravings by half.

So, you must add protein to your diet for better health.

Eat more healthy fats

For many years, conventional wisdom held that the best way to lose weight was to follow a low-fat diet. However, recent research has called this advice into question. Instead of eliminating all fat from their diet, people may be better off focusing on eating “good” fats such as polyunsaturated fats and limiting their intake of harmful “bad” fats such as trans fats.

Polyunsaturated fats are found in fish, nuts, and seeds, and studies have shown that they can help to reduce cholesterol levels and improve heart health. Trans fats, on the other hand, are found in processed foods and can increase the risk of heart disease. By making smart choices about the types of fat they eat, people can help to improve their health and reduce their fat storage.

Do Strength Training

When it comes to fat loss, diet and exercise are both important. Many people think that diet is the most important factor, but exercise is just as important. And when it comes to optimizing fat loss, you need to work out resistance training to increase strength.

Resistance training or weight training helps to build muscle, and muscle burns more calories than fat. So, by increasing your muscle mass, you’ll be able to burn more calories and lose more fat. Additionally, resistance training helps to improve your metabolism so that you continue to burn calories even at rest.

If you’re serious about losing body fat, then you need to include resistance training in your workout routine. Lift weights a few times per week, and make sure to focus on compound exercises that work for multiple muscle groups at once. By doing this, you’ll optimize your fat loss and get the results you’re looking for.

Try high intensity interval training for losing body fat

Delaying fat loss can be frustrating, but it doesn’t have to mean giving up on your fitness goals. If you’re stuck in a rut, ditch the treadmill and try a high-intensity interval workout instead. Interval training alternates periods of intense exercise with periods of active rest, and research has shown that it’s much more effective than steady-state exercise for burning fat. In one study, participants who did four minutes of high-intensity intervals burned twice as much fat as those who did 20 minutes of steady-state exercise. So if you’re looking for fat burning, skip the slow and steady approach and go for something more challenging instead.

Men vs. Women – How they lose fat

Many factors contribute to how quickly a person may lose weight. One important factor is gender. Men and women have different hormonal systems, which can affect how easily they lose fat. Studies have shown that, on average, men tend to have higher levels of testosterone, which can help to promote muscle growth and burn fat. Women, on the other hand, tend to have higher levels of estrogen, which can help to regulate metabolism and store fat.

As a result, men may lose weight more quickly than women. However, it is important to keep in mind that individual differences always play a role and that there is no one-size-fits-all approach to weight loss.


Overall, there are many things you can do to lose weight quickly. However, it is important to remember that individual differences always play a role and that there is no one-size-fits-all approach to weight loss. What works for one person may not work for another.

So, if you’re serious about losing body fat, be sure to try a variety of different strategies and find the one that works best for you.

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