Learning how to reduce your body fat percentage can be a long battle, after all, achieving aesthetic results (or just losing weight) is usually a big challenge for most people.
This is because, on the one hand, we have symmetrical bodies that are not easy to maintain, while on the other, we have people who suffer from the rebound effect. In both cases, the “excess” of adipose tissue ends up becoming a taboo , and it is necessary to treat the subject delicately.
So, if you are on a constant search to find methods that teach you how to reduce your body fat percentage , read here what to do safely, without causing harmful damage to your health!
Why worry about body fat percentage?
Losing weight is a task that requires discipline , especially because, in the weight loss process, the diet needs to be aligned with the level of sports practice , so that the body burns fat stores and preserves muscle mass.
However, people end up worrying more about the number on the scale than about the other factors that help them reach their ideal body fat percentage. As a result, they may end up adopting practices that degrade their lean mass reserves .
Here, the important thing is to understand that each person will have a different body type , and that each one of them behaves differently with body aesthetics. So, to avoid resorting to miracle diets and/or intense exercises unnecessarily , seek professional guidance in order to avoid future problems.
Also, if you are interested in how to reduce body fat percentage, consider the following factors:
- Goals you want to achieve in the weight loss process.
- Quality of daily routine (including time for rest, work and training).
- Socioeconomic reality.
- Possibility of external and/or health factors preventing fat loss.
How to safely control body fat?
Weight loss is constantly associated with restrictive diets , however, to reduce the percentage of fat, it is necessary to follow paths that do not harm health and maintain homeostasis, after all, adipose tissue is responsible for protecting vital organs and maintaining regulated body temperature .
In this case, a balanced diet, aimed at a calorie deficit , along with regular physical activity is the answer to weight loss . Here, having the support of a nutritionist and trainer can optimize results, avoiding possible mistakes along the way.
When it involves training, the excellent choice is to do weight education often all through the week. Another alternative is to do cardio exercises, including walking or on foot, after energy education.
Now, in case you are going thru the weight loss method with out supervision, keep a watch out for the following symptoms:
- Reduction in lean mass levels.
- Drop in sports performance.
- Muscle weakness.
- Constant dizziness.
- Low productivity
- Drop in metabolism.
If they become frequent, seek professional help as soon as possible!
What is my ideal body fat percentage?
In short, body fat percentage is nothing more than the amount of fat available in the body, in relation to the other components of the body (muscle, tendons, blood, etc.) . In other words, it is a way of evaluating someone’s general physical composition, through specific calculations that help to verify body conditions.
Thus, it is possible to analyze the individual’s nutritional status, as each fat value indicates the level of body health, varying according to sex, age and training level.
There are methods developed by nutritionists to measure the rate, such as the adipometer and bioimpedance. These are consistent techniques that will get close to the exact value that the body has.
Below, see the values indicated for men and women!
Body fat percentage in men
Using an adult man between 20 and 29 years of age as a basis, the normal fat percentage is 14% to 20% , whereas, with an active sports routine and adjusted diet, the ideal is 11% to 13% .
Body fat percentage in women
In the case of adult women, considering the same age range and the same training conditions, the normal body fat index is 20% to 28%, and the ideal is between 16% to 19% .
How to reduce body fat percentage?
To learn how to reduce your body fat percentage, you must consider two factors: calorie deficit and physical activity.
Regarding the deficit , you should consume fewer calories than you burn, that is, you need to moderate your food consumption so that your body uses its fat stores.
It is likewise really worth remembering that there may be no miracle food plan and which you have to now not, beneath any circumstances, put money into restrictive meals to “accelerate the weight reduction manner”. In the fast time period, this can best cause the rebound impact (overall or partial advantage of the lost weight) .
Now, regarding physical activity, look for exercises that will burn a lot of calories, such as:
- Dance classes .
- Street racing .
- Crossfit .
- Bodybuilding .