If you want a tighter body, the excess fat on your body is an eyesore. You want to reduce that fat percentage.
For many people, this is the reason to eat less and drastically reduce the number of calories. This is, in theory, a good way to lose fat. But whether this also helps you in the long term?
In this article, we share a few simple ways to reduce your fat percentage and ensure that it stays away.
How can you lower your fat percentage?
Are you looking for a good way to get rid of your excess pounds? The fat on your stomach is a part of your body that you are not proud of. That’s why you want to say goodbye to it. To get rid of this excess fat it is necessary that you do a number of things differently. Make it a habit to eat healthier and let this be part of your daily life. This will help you lose your fat.
It is important to take the time to lose your fat percentage. Everyone can lose their fat percentage but at a different pace. Avoid violent crash diets where you consume far too few calories and completely starve yourself. Lowering your fat percentage requires a healthy diet and needs some time.
Don’t stand on the scales every day, but enjoy the small changes in your body. Step by step changes a number of things in the way you eat. This makes it easy to keep going in the long term. Then you will succeed in reducing your fat percentage.
Alternating your carbohydrates is not suitable for everyone, but this can help you to lower your fat percentage. On some days you eat a lot of carbohydrates and on other days you eat little carbohydrates, because of this the body automatically uses a calorie deficit.
If you start intensive training you eat a lot of carbohydrates. And if you do not train, you do not need these calories. Then you also eat less of it.
Because you only get a lot of calories on your training days, they have immediately burned again. This way of eating ensures that you can continue to exercise intensively despite eating low in calories.
One of the most important substances for building your muscles is proteins. Proteins are also important in lowering your fat percentage. Proteins are important building materials for your muscles. When losing weight, proteins ensure that your muscles are maintained.
It is good to know that muscle tissue uses more energy than fat tissue. By eating enough protein you always have enough energy.
Another big advantage of protein-rich recipes is that you get a feeling of satiety. Adding this to your eating pattern will prevent you from feeling hungry. This means you eat less and that makes it easy to lose your fat percentage.
Most people choose to exercise a lot and eat healthier if they want to lose a lot of weight. However, you only lose fat if you also reduce the number of calories. It is necessary that you always get fewer calories than your body needs. To find out exactly how many calories you need to eat, you need to know what your body’s calorie requirements are.
A well-known formula that you can use for this is the Harris and Benedict formula. The big advantage of a small reduction in calories is that you maintain muscle mass in this way during weight loss. In addition, you also avoid the annoying feeling of hunger. This makes it a lot easier to maintain mentally.
Strength training and cardio
In addition to lowering your fat percentage, your second goal is to maintain your muscles and therefore your energy consumption. You do this by eating fewer calories daily in combination with training.
To burn more calories, it is advisable to use cardio as well as strength training. With interval cardio, you make use of a short intensive workout of up to fifteen minutes, with this workout you can burn extra calories. Then you don’t have to use a treadmill or cross trainer for hours.
One of the easiest things to lose your fat percentage is to eat more vegetables. The big advantage of vegetables is that it gives you a feeling of satiety, is full of good nutrients and low in calories.
Different vegetables and fruits provide a good source of fiber, this suppresses your hunger feeling.
In addition, it is a lot more pleasant to chew on some fruits instead of walking around feeling hungry.
The right nutrients
If you want to lower your fat percentage, make sure you get fewer calories every day.
To maintain this way of eating and to make it as fun as possible for yourself it is necessary that you get healthy food. These are the foods that provide you with sufficient vitamins and minerals. Think of vegetables and fruit. Avoid nutrients with a lot of refined sugar such as cakes and sweets.
When lowering your fat percentage, it is good to avoid calories from drinks. If you are only allowed to consume a limited number of calories per day, prevent them from being hidden in your drink. In addition, these drinks do not give you any feeling of satiety.
Drink a low-calorie drink such as tea, water or coffee. Do not put sugar or milk in your coffee or tea.
Dink more water
One of the easiest ways to take good care of your body is to drink enough water. We all know that this is good for our bodies, but we drink far too little of it. That is not good for our bodies.
Water is good for various functions in our body and can also help you to reduce your fat percentage. Most people no longer recognize a feeling of thirst but experience this as a feeling of hunger. That is why it is important to drink enough during the day.
Various studies have shown that if you eat less you drink a glass of water before a meal. Make sure you get 1.5 to 2 liters of water every day. For athletes this number can increase, the fluid that you lose due to sweating must be replenished.
Harris and Benedict formula:
447.593 + (9.247 x weight in kilograms) + (3.098 x height in centimeters) – (4.330 x age) = energy consumption in resting phase
88.362 + (13.397 x weight in kilograms) + (4.799 x height in centimeters) – (5.677 x age) = energy consumption in resting phase
Another way of eating is intermittent fasting. With this way of eating you do not eat for a day or part of a day. This can also help you reduce your fat percentage. You then choose not to eat breakfast but only to eat at lunchtime. With this, you prolong the night’s rest so that your body has more time to process your food.
This way of eating has the advantage of eating a large nutritious meal at part of the day when you eat and easily stay under the calorie requirement that your body needs. If you already eat 600 calories with your breakfast, it is a lot harder to stay below your daily calorie requirements. For many people, this way of eating is, therefore, a pleasant way of dieting.