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Transform Your Body: How to Lose Body Fat

Updated: Mar 27, 2023

If you're looking to lose body fat and transform your body, you're not alone. Many people strive to achieve a healthy and fit body, but it can be challenging to know where to start. With so much conflicting information out there, it's easy to become overwhelmed and discouraged.


Here all about body fat and how to lose body fat! We'll provide you with tips on how to lose body fat and achieve your fitness goals. From creating a calorie deficit to incorporating strength training and cardio exercise, we'll cover everything you need to know to transform your body and get in shape.


So if you're ready to transform your body and achieve a healthy and fit physique, let's get started!





Where to start?


When it comes to losing body fat, it's essential to start by creating a plan that is tailored to your individual needs and goals.


Set realistic goals: Before you start any weight loss plan, it's important to set realistic goals. Aim for a healthy and sustainable rate of weight loss.


When setting your goals, it is important to remember to consider healthy body fat ratios.




basics of losing body fat
how to lose body fat



What is the healthy rates of body fat?


The healthy rates of body fat vary depending on age, gender, and overall fitness level. However, in general, a healthy range of body fat percentage for adult men is between 10% to 20%, and for adult women, it is between 18% to 28%..


It's important to note that having too little or too much body fat can lead to health issues. For men, having a body fat percentage below 6% can increase the risk of health problems such as decreased immune function, low bone density, and hormonal imbalances. For women, having a body fat percentage below 16% can lead to similar health issues and can also cause menstrual irregularities and fertility problems.


On the other hand, having a body fat percentage above the healthy range can also lead to health problems such as heart disease, high blood pressure, and diabetes.


Therefore, it's important to strive for a healthy range of body fat percentage and maintain a balanced and healthy lifestyle.



How to calculate body fat?


There are several methods to calculate body fat percentage, including:

  1. Skinfold caliper measurement: This involves using calipers to measure the thickness of skinfolds at different sites on the body, and then using a formula to estimate body fat percentage.

  2. Bioelectrical impedance analysis (BIA): This method involves passing a small electrical current through the body and measuring the resistance to the current. The resistance is used to estimate body fat percentage.

  3. Dual-energy X-ray absorptiometry (DXA): This method uses X-rays to measure bone density, fat mass, and lean tissue mass. It is one of the most accurate methods for measuring body fat percentage.

  4. Hydrostatic weighing: This method involves weighing a person underwater to measure their body density, which is used to estimate body fat percentage.

  5. Bod Pod: This method uses air displacement to measure body density, which is used to estimate body fat percentage.


You can use the skinfold caliper measurement to calculate your fat percentage yourself .

Formula of skinfold caliper measurement:


There are several formulas used to estimate body fat percentage using skinfold caliper measurements. One common formula is as fallowing:


For men: Body density = 1.10938 – (0.0008267 x sum of chest, abdomen, and thigh skinfolds in millimeters) + (0.0000016 x square of the sum of chest, abdomen, and thigh skinfolds in millimeters) – (0.0002574 x age)


For women: Body density = 1.0994921 – (0.0009929 x sum of triceps, thigh, and suprailiac skinfolds in millimeters) + (0.0000023 x square of the sum of triceps, thigh, and suprailiac skinfolds in millimeters) – (0.0001392 x age)


Alternatively if you don't want to deal with formulas, you can use websites that calculate your fat percentage by entering your body measurements.



3 Key tips to lose body fat

After learning the ideal fat ratios and calculating your own fat ratio, you are ready to set off towards the goal. Three key points of fat loss are calorie deficit, exercise , and drinking enough water. It's that simple!


1. Create a calori deficit


  • How many calories should be consume per day


The most critical factor in losing body fat is creating a caloric deficit. This means consuming fewer calories than your body needs to maintain its current weight. A caloric deficit can be created through a combination of diet and exercise. To create a caloric deficit, you need to know your daily caloric requirements and your body fat rate. There are various online calculators that can help you determine your daily caloric requirements based on your age, gender, weight, height, and activity level.


Once you know your daily caloric requirements, you can begin reducing your caloric intake. A safe and effective rate of weight loss is around 1-2 pounds per week. To achieve this, you need to create a daily caloric deficit of 500-1000 calories. You can achieve this by reducing your caloric intake or increasing your physical activity level.


  • How should a balanced meal look : Ratio of protein, fat and carbs in a plate


A balanced meal should include a combination of protein, healthy fats, and carbohydrates. The exact ratio of these macronutrients may vary depending on factors such as individual needs, activity level, and health goals, but generally, a balanced meal should aim for the following ratios:


  • Protein: 25-35% of the meal's total calories should come from protein. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, beans, legumes, and nuts.

  • Fat: 20-35% of the meal's total calories should come from healthy fats such as monounsaturated and polyunsaturated fats. These can be found in foods such as avocado, nuts, seeds, fatty fish, and plant oils.

  • Carbohydrates: 45-65% of the meal's total calories should come from healthy carbohydrates such as whole grains, fruits, vegetables, and legumes.


protein, carbs and healty fats
how should a balanced meal look

It's also important to consider the quality of the food choices within each of these categories. For example, choosing lean sources of protein, minimally processed carbohydrates, and healthy fats can help ensure that your meal is as nutritious as possible. Additionally, portion sizes should be appropriate for your individual needs and goals.


2. Time to do exercise !


  • Strength Training


Strength training is an essential component of any fat loss program. Strength training helps to build muscle, which is metabolically active tissue that burns calories even when you are at rest. The more muscle you have, the higher your basal metabolic rate (BMR) will be, and the more calories you will burn throughout the day.


Strength training also helps to preserve muscle mass while you are losing weight. When you create a caloric deficit, your body will begin to break down muscle tissue for energy. However, strength training can help to preserve your muscle mass by providing your body with a stimulus to maintain muscle tissue.


  • Cardiovascular Exercise


Cardiovascular exercise is another critical component of any fat loss program. Cardiovascular exercise helps to burn calories and improve your cardiovascular health. The American College of Sports Medicine recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise per week.


Cardiovascular exercise can be performed in many different ways, including walking, running, cycling, swimming, and rowing. The key is to find an activity that you enjoy and can do regularly. It is also essential to gradually increase the intensity and duration of your cardiovascular exercise to continue to challenge your body and see progress.



  • High-Intensity Interval Training (HIIT)


High-intensity interval training (HIIT) is a form of cardiovascular exercise that involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. HIIT has been shown to be an effective way to burn calories and improve cardiovascular health.


HIIT can be performed using many different types of exercises, including running, cycling, rowing, and bodyweight exercises. The key is to perform the exercise at a high intensity for a short period, followed by a period of rest or low-intensity exercise. HIIT can be an efficient way to burn calories and improve cardiovascular health, as it can be completed in a shorter amount of time than traditional cardiovascular exercise.



3. Importance of Daily Water Intake


Water intake is very important for losing body fat because it helps to increase metabolism, reduce appetite, and enhance the body's ability to burn fat. Here are some of the reasons why water intake is important for losing body fat:


  • Increases Metabolism: Drinking water can increase your metabolic rate, which is the rate at which your body burns calories. This can lead to a higher calorie burn, making it easier to lose body fat.


  • Reduces Appetite : Drinking water before meals can help reduce your appetite, which can lead to consuming fewer calo ries overall. This can make it easier to maintain a calorie deficit, which is necessary for losing body fat.


  • Helps to Burn Fat : Water plays an important role in the body's process of burning fat. Without adequate water intake, the body's ability to metabolize stored fat is reduced, making it harder to lose body fat.


  • Promotes Exercise Performance : Adequate water intake is necessary for optimal exercise performance, which is crucial for losing body fat. Dehydration can lead to fatigue, decreased energy levels, and impaired exercise performance.


  • Reduces Water Retention : Drinking more water can actually help reduce water retention, which can make you feel bloated and contribute to overall body weight. This can make it easier to see progress when losing body fat.



So, drinking enough water is essential for losing body fat. Aim to drink at least 8-10 glasses of water per day, and more if you are physically active or live in a hot climate.



All in all, if you have decided to transform your body steadfastly, after calculating your body fat and daily calorie intake, there are three simple steps left: create a calorie deficit, exercise, and make sure you drink enough water! Balanced diet and regular exercise, which are the foundations of a healthy lifestyle, have many benefits, including the release of serotonin and dopamine hormones. Don't forget to check out our article titled "What is Serotonin? Habit Tracking for Well-Being and Self-Care" to learn more about serotonin and dopamine. If you are someone who cannot find time for exercise and meal preparation, the key to early waking can be found in our article "How to wake up on time — just like a real early bird" . Make sure to check out our Insumo web-site and download our app to continue your well-being journey with Insumo!





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