How To Lose Body Fat: Effective Ways You Should Know In 2024

Losing body fat is a common goal for many people, but it can be challenging to know where to start. With so many fad diets and conflicting advice, it can be difficult to determine the most effective strategies for losing body weight. In this article, we’ll explore evidence-based ways to lose body fat that can help you achieve your goals.

How To Lose Body Fat Fast?

To lose fat mass, we need to create a calorie deficit. This can be achieved through a combination of diet and exercise. Here are some evidence-based ways to body fat:

Try Limiting Carbs Rather Than Fats

While a low-fat diet was once popular for weight loss, research suggests that low-carbohydrate diets^[3] may be more effective for promoting fat loss. This is because low-carbohydrate diets can help lower insulin levels^[4], which in turn can boost burn fat. Keep in mind, that the ratio of carbohydrates in each person’s diet is very individual and based on age, sex, weight, and current exercise level. For the average, sedentary person the amount of carbohydrates might be less compared to an amateur athlete who works out 3-5x a week. 

Begin Strength Training

Strength training exercises can help to increase muscle mass, which can help to promote fat burning and improve body composition^[5]. Additionally, strength training can help to increase bone density^[6] and reduce the risk of osteoporosis.

Get More Sleep

Research suggests that getting enough sleep^[7] is important for regulating appetite and promoting fat loss. One study found that participants who slept less than 7 hours per night had an increased risk of obesity and weight gain compared to those who slept 7-9 hours per night. In general, lack of sleep causes fatigue during the day, decreased energy levels, and increased hunger as the body tries to maintain stable blood sugars for energy. A common tendency is that people often overeat when they’re tired. 

Lift Weights

In addition to strength training exercises, lifting weights can also help to promote fat loss and improve body composition^[8]. This is because weight lifting can help to maintain muscle mass and boost metabolism^[9], which can in turn help to promote fat burning. Contrary to popular belief, lifting weights doesn’t make a person “bulky” but instead changes muscle shape as a person gradually body fat loss.

Drink Healthier Beverages

Choosing healthier beverages such as water, tea, and coffee instead of sugary drinks can help reduce caloric intake^[10] and promote fat loss. Sugary beverages such as alcohol, carbonated drinks, and juices can contribute to weight gain and an increase in body fat because of their calorie content. Unfortunately, many of these beverages contain a lot of sugar, which most people forget when calculating their calorie consumption. In addition, drinking water before meals^[11] can help curb appetite and promote a feeling of fullness.

Why Is It So Hard To Reduce Body Fat?

Losing body fat can be challenging for several reasons because the body is designed to store energy in the form of trans fats. For one, the body is designed to maintain a stable weight, so it can be resistant to changes in body fat levels^[12]. Additionally, many factors can influence body fat levels, including genetics, hormones, and lifestyle habits such as diet and exercise.

What Is A Healthy Body Fat Percentage?

A healthy body fat percentage^[13] varies depending on age, sex, and overall health. Generally, a body fat percentage of 10-22% for men and 20-32% for women is considered healthy. However, athletes may have lower body fat percentages due to their energy output, training regiment, and diet.

Losing Body Fat Vs. Losing Weight

It’s important to note that losing body fat is not the same as losing weight. To lose weight can involve losing fat, muscle, and water weight, which can have negative health consequences. Losing body fat, on the other hand, involves maintaining or increasing muscle mass while losing fat. This approach is more beneficial for overall health and can improve body composition.

Conclusion

Losing body fat can be challenging, but with the right combination of diet and exercise, it’s achievable. It’s important to maintain a healthy body fat percentage to reduce the risk of health problems related to cardiovascular disease and obesity. Incorporating strategies such as limiting carbs, strength training, getting more sleep, lifting weights, and drinking healthier beverages can help you achieve your body fat loss goals.

Frequently Asked Questions