If you want a firmer body, the excess fat on your body is an eyesore. You want to reduce that fat percentage.

For many people, this is the reason for eating less and drastically cutting calories. This is, in theory, a good way to lose fat. But if this also helps you in the long run?

In this article, we share some simple ways to reduce your fat percentage and make sure you stay away.

How can you reduce your fat percentage?

Looking for a good way to shed your extra pounds? Your stomach fat is a part of your body that you are not proud of. That is why he wants to say goodbye. Getting rid of this excess fat requires you to do several things differently. Get in the habit of eating healthier and let it be a part of your daily life. This will help you lose fat.

Be patient

It is important to take the time to lose your fat percentage. Everyone can lose their fat percentage, but at a different rate. Avoid violent intense diets where you consume very few calories and starve yourself completely. Reducing your fat percentage requires a healthy diet and takes some time.

Don’t stand on the scale every day, but enjoy the little changes in your body. Step by step change a number of things in the way you eat. This facilitates long-term continuity. Then you will be able to reduce your fat percentage.

Alternative carbohydrates
Alternating carbohydrates isn’t right for everyone, but this can help you lower your fat percentage. Some days you eat a lot of carbohydrates and other days you eat few carbohydrates, so the body automatically uses a calorie deficit.

If you start with an intensive workout, you eat a lot of carbohydrates. And if you don’t train, you don’t need these calories. So you also eat less.

Because you only get a lot of calories in your training days, they have immediately been burned off again. This way of eating ensures that you can continue to exercise vigorously despite eating low in calories.

Egg whites

One of the most important substances for building muscles is protein. Proteins are also important to reduce the percentage of fat. Proteins are important building materials for your muscles. When you lose weight, protein ensures 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 great advantage of high-protein recipes is that it gives you a feeling of fullness. Adding this to your eating pattern will keep you from feeling hungry. This means that you eat less and that makes it easier to lose your fat percentage.

Fewer calories

Most people choose to exercise a lot and eat healthier if they want to lose a lot of weight. However, you will only lose fat if you also reduce the number of calories. You always need to consume fewer calories than your body needs. To know exactly how many calories you need to eat, you need to know what your body’s caloric needs are.

A well-known formula that you can use for this is the Harris and Benedict formula. The great advantage of a small calorie reduction 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 much easier to maintain mentally.

Strength and cardio training

In addition to reducing your fat percentage, your second goal is to maintain your muscles and therefore your energy consumption. To do this, eat fewer calories a day in combination with training.

To burn more calories, it is advisable to use cardio in addition to strength training. With interval cardio, you make use of a short and intensive workout of up to fifteen minutes, with this workout you can burn additional calories. So you don’t have to use a treadmill or elliptical cross trainer for hours.

Eat vegetables

One of the easiest things to lose your fat percentage is to eat more vegetables. The great advantage of vegetables is that it gives you a feeling of fullness, it is full of good nutrients and it is low in calories.

Different vegetables and fruits provide a good source of fiber, this suppresses the feeling of hunger.

In addition, it is much more pleasant to chew some fruits than to walk around feeling hungry.

The right nutrients

If you want to reduce your fat percentage, be sure to eat fewer calories every day.

To maintain this way of eating and make it as fun as possible for you, it is necessary that you get a healthy diet. These are the foods that provide you with enough vitamins and minerals. Think of vegetables and fruits. Avoid nutrients with a lot of refined sugar like cakes and sweets.

Drinks

When reducing your fat percentage, it is good to avoid the calories in beverages. If you can only consume a limited amount of calories per day, avoid hiding them in your drink. Also, these drinks don’t give you any feeling of fullness.

Drink a low-calorie beverage such as tea, water, or coffee. Do not add sugar or milk to your coffee or tea.

Drink 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 very little. That is not good for our body.

Water is good for various functions of our body and it can also help you reduce your fat percentage. Most people no longer recognize the feeling of thirst, but instead experience it as a feeling of hunger. That is why it is important to drink enough during the day.

Several 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 may increase, the fluid lost due to sweating must be replenished.

Harris and Benedict’s formula:

For women:

447,593 + (9,247 x weight in kilograms) + (3,098 x height in centimeters) – (4,330 x age) = energy consumption in the resting phase

For men:

88,362 + (13,397 x weight in kilograms) + (4,799 x height in centimeters) – (5,677 x age) = energy consumption in the resting phase

Intermittent fasting

Another way to eat is intermittent fasting. With this way of eating, you don’t eat for a day or part of the day. This can also help you reduce your fat percentage. Next, choose not to eat breakfast, but only eat for lunch. 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 consuming a large and nutritious meal in the part of the day that you eat and easily staying below the caloric requirement that your body needs. If you already consume 600 calories with your breakfast, it is much more difficult to stay below your daily caloric needs. For many people, this way of eating is therefore a pleasant way to diet.