How To Lower Body Fat Percentage? Best Tips And Tricks


Your body fat percentage is the proportion of your weight that is made up of fat. It’s a metric that measures your overall body composition and can be utilised to assess your chances of developing chronic illnesses like heart disease, stroke, diabetes, cancer, and so on.

7 Ways To Lose Lower Body Fat

In this article, you will see the overall fundamentals of lowering your lower body fat percentages. It covers some of the most important elements such as nutrition and exercise and some other most important tips like managing stress and proper sleep. 

Start Eating A Protein Diet

Protein helps you feel satisfied and full after meals, which may motivate you to consume smaller portions overall. Aim to take 20-30 grams of protein per meal. Lean meat, chicken, fish, egg and dairy products etc are the significant sources of protein which can help you to lower your body percentage. 

Start Eating A Protein Diet

Be Active  

Try to be active more a whole day, move your body more, and take stairs instead of life. Start doing exercise, yoga, etc. This is so important for reducing your body’s overall fat and living a healthy life. 

Get Enough Rest

For overall health and well-being, including weight loss, getting enough rest and sleep is so important. Your body creates more of the stress hormone cortisol when you don’t get enough sleep. Weight gain from cortisol is possible, especially in the centre of the body. Must take 7-8 hours of sleep every night. 

Manage Stress

Weight gain is another effect of stress. Find different ways to reduce stress that are helpful, such as exercise, yoga, meditation, etc. 

Eat Calorie Deficient Diet

You need to create a calorie deficiency in order to lose weight. This means eating fewer calories daily than you expend; by having smaller meals, consuming healthier food, and engaging in more exercise, you can create a calorie deficiency. 

Increase Cardio

For lowering body fat percentage in the body exercise is very important. It promotes muscle growth and calorie burning. Go for 2-3 days of resistance training per week, along with at least 30 minutes of moderate-intensity cardio on most of the week. Building muscles through cardio training can increase metabolism and help you burn more calories when at rest. 

Calorie burning through cardio activity is quite effective. Running, swimming, riding, and dancing are all effective forms of cardio exercise. 

Be Patient

It takes time and effort to reduce body fat. If you don’t see results,  don’t become disheartened or give up. Just keep going with time, and you will definitely get results. 

Additional Advice For Reducing Body Fat Percentage

  • Drink Lots of Water- Water can make you complete longer and can also help you speed up your metabolism. 
  • Consume a Lot of Fibre- Fibre can help control your blood sugar levels while also keeping you feeling full. Fruits and vegetables are all excellent sources of fibre. 
  • Reduce Intake of Processed Food, Sugary Beverages, and Unhealthy Fat- Foods that have been processed, sweetened beverages, and unhealthy fats are rich in calories but poor in nutrients. Losing weight can be challenging if you consume too much of these items.
  • A Training Session that Can Fit into your Routine- Find a training exercise that you love doing. Look for a demanding yet enjoyable activity that can fit into your schedule because doing something which you don’t like does not work in the long term. 
  • Always Pay Attention to your Body- Avoid pushing yourself hard, especially as a beginner. When your body wants to rest, then take rest. 

Stay Healthy And Reduce Lower Fat Naturally

 eating healthy fat, doing regular exercise, getting enough sleep and rest, managing stress and making your body active can help you decrease your body fat percentage. You can also add green tea, which contains catechins that increase metabolism and also help in weight loss. 

It is important to consult with a doctor or certified nutritionist if you have concerns or questions about reducing your body fat percentage or if you have any type of health issues then must ask your doctor before starting any type of new exercise or starting a new diet.


In summary, reducing body fat requires a multi-pronged approach of adopting a calorie deficit through a nutritious diet and increased physical activity. Focus on whole, minimally processed foods and engage in at least 150 minutes of moderate-intensity exercise per week while also building muscle through strength training. Stay consistent, be patient through plateaus, and make lifestyle changes that promote healthy eating and an active lifestyle. With dedication and perseverance, sustainable body fat loss is achievable.

Dr. Jun Ren is a dedicated and experienced registered dietitian and nutritionist who is committed to helping people achieve their health goals through personalized nutrition plans. With a passion for promoting healthy eating habits and preventing chronic diseases, Dr. Ren has been able to assist numerous clients in improving their overall quality of life.

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