Too much body fat can lead to chronic diseases such as heart disease, stroke, and diabetes. By making lifestyle changes, you can lower your body fat percentage and improve your overall health.
1. Track your food intake
If you're not keeping track of what you eat, it's easy to consume more calories than you intend to. There are many apps and websites that can help you track your food intake. Choose one that works for you, and log everything you eat and drink throughout the day.
2. Plan ahead by preparing food
You're more likely to make unhealthy choices when you're hungry and don't have anything healthy to eat. To avoid this, take some time each week to prepare meals or cook in bulk so you always have something healthy. Meal-prepping doesn't have to be complicated – cook extra of whatever you're making and pack it into multiple meals for the next day.
3. Drink more water
Water has many benefits, including weight loss. Studies show that people who drink plenty of water tend to eat fewer calories. Commit to staying hydrated for your level of activity. Have a predetermined strategy that you'll follow to drink enough water day to day.
4. Increase sleep quality
Getting enough sleep is essential for overall health and can help with weight loss. Research shows that people who get less than seven hours of sleep per night are more likely to be obese than those who get enough sleep. Create a routine that supports the sleep schedule you establish for yourself. Decide a time to go to bed and wake up each day that allows you to sleep at least seven hours.
5. Move more often
Exercise is important for overall health and can also help reduce body fat. A combination of cardio and strength training is effective for fat loss. However, any type of movement is better than none, so even if you can't make it to the gym, go for a walk around your neighborhood or do some bodyweight exercises at home.
6. Implement resistance training
In addition to cardio, adding resistance training to your workout routine can help reduce body fat percentage. Resistance training helps build muscle and causes your body to burn more calories during and after a workout. Incorporate resistance training a few times per week using dumbbells, resistance bands, or your body weight.
7. Sustainable lifestyle versus unsustainable diet
Fad diets might seem like an easy way to lose weight quickly, but they're rarely sustainable – meaning you'll likely gain back any weight you lost as soon as you return to your usual eating habits. Instead of crash dieting, focus on making gradual changes to your diet that you can stick with long-term. Cutting out processed foods, eating more protein, and increasing your intake of healthy fats are all good places to start.
8. Get around people that support you
Losing weight is easier when you have the support of family and friends. If those close to you are encouraging, staying motivated on your journey will be easier. However, if they aren't supportive, it may be necessary to distance yourself from them temporarily while working on making changes.
That's it! Eight simple tips that, when followed consistently, can help reduce your body fat percentage. Remember to take things one step at a time and to focus on making sustainable changes that you can stick with for a lifetime. Implementing these changes may be challenging initially but worthwhile in the long run.