How To Reduce Body Fat For Women’s
A good reason to lower the fat percentage in your body is to improve your health and your figure. You do this by burning fat, but how do you best approach this?
In this blog, you will get the best tips to get a low-fat percentage and I will give you an effective weekly schedule to quickly lower your fat percentage.
The fastest way to get results seems to be following a crash diet, but the opposite is true. I give you simple hacks that you can immediately apply in your daily life to burn body fat.
This is what you will learn in this article:
- The best tips to reduce your fat percentage every week
- How you can quickly lower your fat percentage without muscle loss
- What you have to do to get (and keep it) a low-fat percentage
- Why sleep deprivation and chronic stress are worse than unhealthy eating
- And much, much more.
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What is a healthy fat percentage?
Do you want to know if you are in good physical shape?
Then you’d better leave the scales out.
Because instead of relying on the scales and your body weight, it’s a smarter idea to take your fat percentage into account.
Too low or too high a fat percentage entails health risks.
Research shows that the fat percentage of a person is more important in predicting health risks than body weight. People who have the correct body fat percentage are on average healthier and live longer.
How do you know if you have a healthy fat percentage depends on a number of factors. The bandwidth between which it is still healthy is difficult to name in one percentage. A healthy fat percentage depends on your gender and age.
For example, it is genetically determined that women carry more fat than men. The fat percentage of a healthy woman is on average around 20-32%, while in a man this is between 10 and 18%.
The following values are a healthy fat percentage:
|Age||Men (in%)||Women (in%)|
The percentages are only an indication because there are several dependencies, so the ideal percentage may deviate.
The fact that adult women store more body fat than men has an important biological reason: the female body needs fat reserves (energy source) in the event of a pregnancy. For this reason, women start to develop more fat reserves during puberty.
Why is too high a fat percentage dangerous?
The higher your fat percentage, the more likely you are to develop subcutaneous fat and visceral fat. Too much body fat is especially dangerous if it is in certain areas of your body.
In men, excess body fat is mainly stored in and around the abdominal area. In overweight women, body fat is mainly stored on the abdomen, hips, and thighs.
While obese women are more likely to develop subcutaneous fat, men are more prone to visceral fat storage.
Visceral fat, also called belly fat, settles around the organs and increases the risk of high blood pressure, high cholesterol, cardiovascular disease and type 2 diabetes.
When do you have a too high-fat percentage?
- On average, women between the ages of 19 and 29 falls above 30% in the danger zone.
- For women between the ages of 30 and 40, this is above 31% and for women in their 40s, it is anything above 34% that carries health risks.
When women are in menopause, this often entails all kinds of health problems. Among other things, hormonal changes take place that can cause weight gain. This makes it more difficult for women to maintain a healthy fat percentage..
Too low a fat percentage is also dangerous
The fact that too high a fat percentage is unhealthy does not automatically mean that a low-fat percentage is healthy. The desire to be slim may be an important reason for many people to lose weight, but a low-fat percentage is far from healthy.
Too low a fat percentage endangers your health. That’s because your body (especially the brain and vital organs) needs nutrients to function. Men and women with a very low body fat percentage are confronted with shortages of important nutrients.
The moment your body has insufficient fat reserves, muscle tissue will be broken down for energy. This ‘starvation mode’ comes at the expense of the body itself.
The Minnesota Starvation Experiment started in America in 1944. One of the most gruesome studies of malnutrition and hunger. A group of 36 American volunteers were used as guinea pigs to see what malnutrition does to the human body. They were rationed for six months and received an average of 1,570 calories per day of food for months.
As the months passed, the men developed more and more health problems. The men became tired, listless, ill, antisocial and struggled with concentration problems and intestinal problems. At the end of the experiment – 6 months later – the men weighed an average of 53 kg with a dangerously low fat percentage. When the doctors wanted to get the men to strengthen with extra calories, vitamins and proteins, this initially turned out to have no effect.
It took nearly a year for the men to regain their old weight. But the long-term malnutrition had already caused permanent physical and psychological damage to the men.
This research shows that too low a fat percentage is harmful to the human body.
Women with an extremely low-fat percentage (think 12-14% or lower) disrupt their hormonal balance and run the risk of a missed period and even infertility. Lose weight and get a lower fat percentage so never become physically unhealthy!
Note set goals in fat percentages!
Bodyweight is often used as an indicator of physical progress.
But as you have read, your fat percentage says much more about the physical state you are in. If you want to lose weight, it is important to know what your fat percentage is.
Losing bodyweight says very little. With a crash diet, the pounds fly off, but that is mainly moisture and not fat. It is a lower fat percentage that ensures that the body is toned!
For example, the presenter Linda de Mol recently indicated in an interview that she would like to lose weight and donate 5000 euro for every kilo lost.
A great initiative, but what most people don’t notice (and probably not themselves either) is that Linda de Mol donates mainly because of moisture loss. Losing weight with a diet (such as a low- carbohydrate diet ) mainly results in a fluid loss in the first weeks.
Linda, like anyone who wants to lose weight, should use her fat percentage as a measure of getting slimmer, not her lost kilos. Because nobody really wants to lose weight, it’s all about losing fat.
To be able to lower the fat percentage you have to live a healthier life. You should pay particular attention to the diet.
By definition, you don’t have to eat less, but you have to eat the right macronutrient ratio. Do not fool yourself with light products or a crash diet and focus mainly on physical exercise and healthy food to lose weight permanently.
Always set goals in fat percentages and never in weight.
So don’t focus on losing 10 kg in 6 months. It is much better to reduce your fat percentage monthly.
Measuring fat percentage: how does it work?
There are several ways to measure your fat percentage. The easiest and cheapest way to do this is via the skin fold measurement. With the skin fold meter, you measure the thickness of your skin fold.
The thicker your skin fold, the higher your fat percentage. The skinfold measurement is given in millimeters, which you can compare with a table on which you can read what your fat percentage is.
The only downside to the skinfold meter is that it requires some practice before you are able to accurately measure your body fat percentage. To increase the accuracy of the measurement, it is best to take 3 skinfold measurements and take the average.
Discover why Ketosis Gives You an “Unfair” Advantage on Your Fat Loss Goals? READ MORE HERE
How To Reduce Body Fat For Women’s
Tip # 1: Eat low in carbohydrates
An effective way to lower your fat percentage is to start with a low- carbohydrate diet. This diet mainly focuses on a lot of proteins, healthy fats, and few carbohydrates. With a low-carbohydrate diet, you are able to lose weight faster than with a low-fat diet.
By eating less fats you will not necessarily lower your fat percentage. Unfortunately, it is not that easy. In my view, you should especially avoid simple carbohydrates and bad fats. Your body cannot do without healthy fats, but trans fats, in particular, are the problem. These increase the cholesterol level in your blood and increase the risk of cardiovascular disease. In addition, they are also bad for achieving your goal, which is to lower your percentage.
If you decide to follow a low-carbohydrate diet, it is important that you learn to distinguish between simple carbohydrates and multiple carbohydrates. The difference between these two is in the number of molecules they consist of. The single variant is more quickly absorbed by the body. So the body burns them faster.
Examples of this are processed products such as white bread, biscuits, and white rice. The body takes longer to burn multiple or complex carbohydrates. A good low-carbohydrate diet contains as few simple carbohydrates as possible.
Tip # 2: Moderate with alcohol
A glass of red wine from time to time is very healthy. But don’t overdo it!
Alcohol can have both healthy and harmful effects.
Small amounts of alcohol, such as a glass of wine, can lower the risk of heart attacks and strokes.
However, large amounts of alcohol can lead to inflammation, liver damage, dehydration, and other dangerous health problems.
It will not surprise you that alcohol has no nutritional value, but it is high in calories. The body wants to get rid of alcohol as quickly as possible and will be the first to digest it.
In addition, it appears that people who drink large amounts of alcohol one evening every week (binge drinking) are more sensitive to excess belly fat than people who only consume one alcoholic drink a day.
Heavy alcohol consumption is therefore not recommended if you want to lower your fat percentage.
Tip # 3: Eat high-protein meals
There is a lot of evidence that proteins increase fat burning and reduce hunger, which can lead to automatic weight loss.
It also appears that protein increases your metabolism considerably more than fats and carbohydrates.
One reason for this is that it takes more energy to digest and use proteins.
Other studies have shown that proteins are the most satiating and ensure a full feeling.
This is partly because protein-rich food suppresses the hunger hormone ghrelin.
It also stimulates the production of the hormone peptide YY, which reduces appetite. Protein-rich foods significantly help you lose weight and get rid of excess belly fat.
Another study shows that if 30% of your daily calorie requirement consists of protein, this automatically leads to a decrease of 441 calories per day because you no longer feel the need to continue eating. To make a good comparison, that is the same amount of calories that you burn when you stand on the boring treadmill for 45 minutes.
High protein intake has been shown to stimulate metabolism. This can even amount to burning an extra 100 calories per day without having to do anything special for it.
Research has shown that eating eggs for breakfast contribute to good satiety. As a result, people eat a lot less for the rest of the day and lose weight faster.
How Much Protein Should You Eat For Optimal Fat Burning?
Regardless of your gender or body weight, it is important that about 30% of your daily calorie intake consists of protein. It is best to spread your protein intake over different meals throughout the day for long-lasting satiety.
A high protein intake also has the advantage that you can lose weight quickly without muscle loss. For example, Canadian research shows that a protein-rich, low-calorie diet in combination with sufficient physical exertion leads to weight loss and an increase in muscle mass.
The study included 40 overweight men. They followed a low-calorie diet and were assigned to a low-protein or high-protein group.
After one month, the participants were analyzed. The high-protein group gained 1.1 kg of muscle mass and lost more body fat (4.7 kg), compared to the low-protein group, which lost 3.6 kg in body fat and did not gain any muscle mass.
This suggests that a high-protein, low-calorie diet combined with exercise leads to weight loss and an increase in muscle mass.
Tip # 4: Start with a vegan diet
Everyone has their own personal reasons for eating vegan.
Some people turn vegan in protest against animal suffering, others because of the environment or their health.
But a vegan diet has also been shown to be a good means of losing weight and lowering your fat percentage.
Vegans have a lower BMI average than the general population and various studies recognize that a vegan diet can promote weight loss and fat burning.
In one study, one group of people was put on a vegan diet for 18 weeks, while the other group did not have to change their eating habits during that time. After the study, it appeared that the vegan group had lost 4.2 kg more weight than the second group.
Why does a vegan diet work so well? The secret lies in the fact that you create a calorie deficit with a vegan diet.
For starters, a plant-based vegan diet is generally high in fruits, vegetables, whole grains, beans, peas, nuts, and seeds. Such foods are often rich in dietary fibers that make you feel fuller and ensure a stable blood sugar level.
Because a vegan diet contains a high content of fruits and vegetables, you get a lot of foods with a lower calorie density and a large volume.
Practically speaking, you should eat about 300 grams of cooked broccoli to get 100 calories. Whereas with a piece of chicken of 60 grams or a slice of cheese of 30 grams you would achieve the same number of calories.
It is therefore not surprising that many vegetable recipes full of fiber, minerals, vitamins, and water help you feel full.
Tip # 5: Eat fewer meals
It is a persistent myth that you should eat many small meals during the day to increase your metabolism and burn fat. Recent studies conclude that the number of meals spread over the day (meal frequency) has no effect on fat burning and weight loss.
Besides that it makes little sense to eat something every 2 to 3 hours, it is also very annoying to be in the kitchen all day to prepare food. It makes following a healthy diet unnecessarily complicated.
Many people believe that eating more meals leads to increased metabolism and the burning of more calories. This refers to the thermal effect of food.
However, the thermal effect as additional energy use is greatly overestimated. It is true that the body uses a certain amount of energy to digest meals, but the benefits are greatly exaggerated by the food industry.
On average, the thermal effect of food is about 10% of the total calorie intake. To lower your fat percentage it is not important how many meals you eat in a day, but how many calories you eat in a day.
Eating four meals (each containing 500 calories) has exactly the same thermal effect as eating 2 meals of 1000 calories.
Scientific research had shown that decreasing or increasing meal frequency will not affect the total calories burned.
Tip # 6: Do HIIT and not cardio
Any form of exercise helps you burn calories. But when it comes to fat burning, not all sports are equally effective. Aerobic sports such as jogging or running are often seen as a good way to boost fat burning, but in reality, running is worthless if you want to burn fat.
This may come as a shock to you, but if you want to get rid of (belly) fat, cardio is definitely not the best way!
There are some important factors to consider if you want to lose weight with exercise.
- Which energy source does the body appeal to?
- How high is the ‘after burn’ effect after training?
You want the body to use fat reserves as an energy source and not your glycogen stock. Second, it is wise to look at the after-burn of extra calories after training.
This is also called EPOC (excess post oxygen consumption). You get a higher afterburn mainly by lifting weights and alternating periods of high exertion with short periods of rest.
Which sport do I, therefore, recommend if you want to quickly reduce your fat percentage without losing muscle? HIIT! High-intensity interval training requires a lot of energy and is ideal for stimulating fat burning. The physical recovery after training also ensures more energy consumption.
Research shows that a HIIT session of just 15 minutes has an after burn effect of no less than 3 days.
If you want to quickly reduce your fat percentage, it is better to skip hours of cardio workouts and focus on intensive intensity workouts that help you quickly get a toned and more attractive figure.
Tip # 7: keep an eye on your fat percentage
Once you have started lowering your body fat percentage per week, it is important that you keep an eye on this process. Not only do discipline and persistence determine whether you will last in the long run, but tracking fat loss is also important. Measuring is knowing!
You cannot make progress if you do not know where you are at the moment. Having unrealistic expectations and not keeping track of your progress can work against you. In a study on overweight and obese women, it appears that the women who thought they would lose the most weight were the first to throw in the towel.
To avoid relapsing or worrying yourself unnecessarily, you should keep measuring your body fat percentage periodically. This applies both during the weight loss process and afterward. Even after you have reached the target fat percentage, you must continue to pay close attention to prevent a relapse.
Monitor your weight and fat percentage. For example, put it on your calendar to measure at least monthly or fortnightly. That way you are able to intervene quickly if your body fat percentage rises again.
Tip # 8: Get a good night’s sleep
Sleeping plays a more important role in weight loss and body fat loss than most people think. A good night’s sleep reduces feelings of hunger and protects you from getting fat.
American scientists discovered in a study with eleven hundred men that there is a link between too little sleep and the amount of belly fat. Men who slept 5 hours or less per night had a greater risk of building up fat reserves.
If you want to get a low fat percentage, a good night’s sleep is vital.
Studies show that long-term sleep deprivation leads to a 24% increase in hunger and appetite. It also leads to fluctuations (up to 26%) in the hormones that ensure that you feel full.
Research has also shown that people who sleep less than 7 hours a night feel less satiated after breakfast. This makes you more inclined to eat something again.
The human body needs enough sleep to function properly and live a healthy life. If you want to lose weight, your sleep duration and sleep quality are crucial!
Tip # 9: Avoid Chronic Stress
Everyone suffers from stress from time to time. Short-term stress allows us to perform well and be fully focused.
But a life in which you are constantly under constant tension and stress is incredibly unhealthy.
Long-term stress eventually causes psychological and physical complaints.
You become exhausted, the immune system no longer works optimally and your body starts to produce certain hormones that provide extra storage of body fat. Stress also influences all kinds of body processes, including hormones that strengthen your sense of hunger.
Don’t let stress take hold of your life. Look for ways to get rid of stress step by step.
One good way to manage stress is to take yoga classes. It may sound a bit floaty to the ears, but it works very well for stress relief. People of all ages take yoga classes.
Although the yoga classes may differ in content, they all have an important common goal: to bring your body and mind together. Yoga mainly does this by increasing your breath awareness.
Several studies have looked at the effects of yoga on people’s moods. It shows that yoga can improve mood and can be effective for treating mild depression and anxiety. Further research is required to draw definitive conclusions.
In any case, it is clear that there is a link between chronic stress and obesity. By finding ways to get rid of your chronic stress, you reduce the risk of obesity and depression.
How To Reduce Body Fat For Women’s
Jade Kicked 12 Pounds in 21 Days!
“I’ve been trying forever to lose the last 10-15 lbs. and tone up and that’s exactly what happened so I am very happy. I feel great about myself, I don’t find myself holding in my belly anymore and feel confident about myself, and people have noticed that about me too…and my love handles are gone! I couldn’t be happier with this whole program and I definitely recommend this to anyone looking to lose a little or lose a lot.” READ STORY HERE
How To Reduce Body Fat For Women’s by Jack Michael