Reducing body fat percentage is a common goal, but that doesn’t mean it’s easy. There are many different strategies for losing body fat and it seems like everyone has an opinion on the best method for body fat reduction. This makes it difficult to choose the best method for you. Understanding a variety of methods and picking strategies that fit in with both your unique lifestyle and body will help you find success when working toward your body fat reduction goals. 

While everyone needs body fat, it is possible to have too much body fat. A surplus of body fat can lead to problems like heart disease and cause chronic inflammation in the body. However, fat is a source of energy, so swearing off any body fat is a bad idea. Fat also helps our joints and assists with regulating body temperature. 

Best practices for reducing your body fat are wide-ranging. A mix of the methods we discuss below will likely give you the most success. Remember that what you do externally is just as important as your internal mindset when it comes to making lifestyle changes to reduce your body fat.

Setting a Fat Loss Goal

Just the act of setting a goal makes it more likely that you will follow through. Having something to work toward helps make the future possible. 

When beginning a fat loss journey, setting a goal helps you stay accountable and measure your progress. While many people typically use weight as the main measurement for fat loss, weight can often fluctuate throughout the day and doesn’t necessarily measure fat loss. Muscle and bone have weight, too, so if part of your fat reduction plan includes strength training, you may be losing fat but not weight. 

We recommend setting a body fat percentage goal instead. It is safe to lose up to 2 percent of your total body fat every month. Choose an amount that feels right to you, your timeline, and your end goal. You can even monitor your body fat percentage through the ZOZOFIT app.

Know Your Why 

Having a goal is great, but you also need to know why you want to reduce your body fat. This reason is completely personal and there is no wrong answer. Understanding your underlying reason for pursuing this will help you stay on track and motivated to reduce your body fat. 

While some people want to lose body fat so they can look better, other people pursue body fat reduction to prevent potential health risks due to conditions like obesity. 

Rethink Your Diet 

Most fat loss and weight loss journeys start in the kitchen. What you eat has a huge impact on your overall health. While many individuals feel resistant to changing their diet, it really is one of the best ways to reduce body fat. That said, there are many ways to rethink your diet and ensure it aligns with your overall goals. 

Eat More Protein 

Eating more protein is great because protein keeps you fuller longer. This means that you’re less likely to need to eat snacks or extra calories elsewhere. Decreasing your overall calorie intake while increasing protein is a great way to get started with fat reduction. 

Eat More Fiber

Fiber also helps keep you full, which is important when you are trying to eat less. Healthy foods like fruits and vegetables are full of fiber, so that is twice the reason to start eating more fiber. 

Cut Out Processed Foods 

Processed foods are often high in sugar and saturated and trans fats, which are often considered the “bad” fats. Sugar is also notorious for causing increased inflammation in the body. While cutting sugar, especially, is difficult, this will make a huge difference and you’re likely to see fat loss just by reducing foods high in sugar and saturated and trans fats. 

Eat a Calorie Deficit 

Consuming fewer calories than the body uses (“calories in, calories out”) is a surefire way to decrease body fat. When your body doesn’t have “enough” calories, it will burn fat for energy. To lose 0.5% of your total body fat per week, you will need to be in a 350 calorie deficit per day. 

To make the most of your diet, we recommend tracking macros and calories to get a full picture of what you’re eating and how it impacts your body. 

Incorporate Daily Exercise 

Exercise is one of the best things to do for reducing your body fat. With exercise, you can build and tone your muscles while also burning calories and fat. There are many types of exercise, so you will want to find what fits best with your interests and lifestyle. 

HIIT Training 

HIIT training is great because it allows you to burn a lot of calories in a short amount of time. The high-intensity interval training gets your heart rate pumping to expend energy. Many people with busy professional or family lives choose HIIT training because it is easy to fit into a packed schedule. While you could choose to work with a personal trainer or coach, many HIIT workouts are available online for free. 

Cardiovascular Exercise

Cardio exercise is incredibly popular. Many people turn to running because it burns a lot of calories, but there are other cardio options that are also effective at reducing your body fat. Swimming and cycling are great low-impact exercises that still burn a lot of calories, so they’re especially good if you have energy or suffer from any kind of joint pain. Even just walking is great cardio. Many people live sedentary lives so the simple movement of walking a couple miles throughout the day is sometimes enough of a lifestyle change to decrease body fat. If you work a desk job, consider taking a few walk breaks throughout the day. 

Strength and Resistance Training 

If you’re wanting to change your body composition, look no further than strength and resistance training. With this type of exercise, you will build muscle mass and lose fat at the same time. As an added bonus, strength and resistance training often helps sculpt and tone the body so even if the number on the scale doesn’t change, you might find yourself looking thinner or being able to fit into a smaller clothing sizes. 

Using ZOZOFIT to Track Your Body Fat Percentage 

If you are looking to keep better track of your body fat percentage, an app like ZOZOFIT can be a great tool for you to incorporate into your lifestyle. Not only does the ZOZOFIT app scan your entire body in less than two minutes from your smartphone, but it also calculates your body fat percentage, tracks changes to your booty and other areas of the body, and even allows you to set goals to keep you motivated throughout your fitness journey. Try it today for free!