Individuals who are pregnant or breastfeeding, as well as those who are underweight, immunocompromised, or dealing with an ailment like cancer, should avoid attempting to remove body fat unless specifically told differently by their doctor.
Seniors should use caution as well. There’s a specialized form of obesity in the elderly known as sarcopenic obesity, where you have decreased lean muscle mass while also having increased fat mass.
You have to be extraordinarily careful in weight loss management in the aged group, as rapid weight loss can increase morbidity and mortality. The elder group needs every degree of muscle mass to remain functionally independent. This risk is why, when dieting, you must include weight-bearing activity to preserve muscle mass.
When Is It Safe to Try to Lose Weight?
If you do not fall into the contraindicated groups given above and your body fat percentage exceeds the recommended range, starting a body fat reduction program could be a beneficial step toward better health—especially if you also have high triglyceride and cholesterol.
Losing weight gradually promotes better reduction in fat mass and percentage of body fat as opposed to rapid weight loss regimens. According to some studies, it’s safe to lose 0.5% of total body fat per week. To calculate it at home is 1 to 2 pounds every week, depending on your beginning weight.
Furthermore, fat loss is distinct from overall weight loss. Body fat, lean muscle mass, organ weight, blood volume, and bone mass all contribute to the number on the scale. You can reduce fat and gain lean mass without losing a pound. “If you see your waistline shrinking, but your overall body weight is unchanging, fear not—you are on the right path,” Dr. Fenster states.
12 Scientifically Proven Ways to Lose Body Fat Safely and Permanently
Fat loss that is both safe and effective takes time. “People who lose weight quickly by going on the latest fad diet, starving themselves or overdoing it in the gym usually gain back all—or more—of the pounds they lost,” Friedman states. “Unless you focus on the bigger picture—no pun intended—weight loss results will be temporary.”
Are you ready to reduce your body fat percentage for the sake of your health? Here are a dozen efficient and scientifically validated methods for losing weight.
1. Consume More Good Fats
Instead of following a low-fat diet, concentrate on eating useful “good” fats such as polyunsaturated fats while avoiding detrimental “bad” fats such as trans fats.
As a matter of fact, eating fat helps you lose weight. Consumption of fat slows down digestion and makes you feel more satisfied after a meal. Consume monounsaturated and polyunsaturated fats that are good for your heart by eating avocado, fish, olives and olive oil, nuts and nut butter, eggs, seeds, and dark chocolate. In the meantime, avoid trans fats found in fried foods, vegetable shortening, margarine, baked products, and processed snack items.
2. Avoid ultra-processed foods and refined sugars.
A recent study discovered that from the age of 5, about 70% of the average American’s diet consists of ultra-processed foods (UPPs), which is bad news for body fat. “The top sources of unwanted oils and fats in the modern Western diet are not meat and poultry, but bread and baked goods, along with condiments,” according to Dr. Fenster. “UPPs are loaded with unhealthy fats that are often paired in a dizzying array and scandalous amount with added sugars and salt, which makes them hyper-palatable and addictive.” People also consume highly processed, low-nutritional, pre-packaged meals such as pastries, doughnuts, chips, and margarine.
Every year, the average American consumes 152 pounds of refined sugar, which can disrupt blood sugar levels and elevate insulin levels, all of which affect fat accumulation. “Refined sugars, a staple of ultra-processed products, are empty calories,” Dr. Fenster states. “Decreasing caloric intake spurs the body to utilize its fat reserves, thus decreasing the percentage of body fat.”
3. Be Wary About What You Drink
According to Dr. Alexis, high-calorie sodas, alcohol, and other highly sweetened beverages can account for up to 30% of a person’s daily caloric consumption, and they frequently contain high-fructose corn syrup, which has been related to fatty liver disease and other human disorders.
Drink more water instead. “More than half of U.S. adults don’t consume enough water because they are too busy, forget or don’t track it,” Friedman states.
Indeed, a study published in Frontiers in Nutrition discovered that increasing water intake boosted lipolysis (fat breakdown) and decreased new fat growth.
How much water will you require? “You need to drink half your body weight in ounces per day,” Friedman states.
4. Increase the Protein
High-protein diets can help you lose body fat by improving satiation (the sense of fullness), retaining muscle while losing body fat, and increasing diet-induced thermogenesis (the burning of calories from digestion).
Protein consumption also reduces the synthesis of the hunger hormone ghrelin, which can help you crave fewer sweets and carbohydrates. According to one study, boosting protein consumption to 25% of daily calories reduced cravings by 60% and lowered late-night snack demands in half. Increasing your protein intake may also assist in enhancing metabolism, allowing your body to burn more calories throughout the day.
Friedman suggests getting 15% to 25% of your daily calories from excellent protein sources to help with weight loss, depending on your age, gender, and activity level.
5. Look for More Fiber
Fiber keeps you fuller for longer than sweets, protein, and carbohydrates. Dieters who ingested 30 grams of fiber per day and were given no other dietary guidelines lost a considerable amount of weight, according to research. “In addition to weight loss, fiber is heart-healthy, good for gut health, and can reduce the risk of diabetes and certain cancers,” says Friedman, who suggests oats, legumes, fruits, beans, and wheat bran as dietary sources.
Fiber is especially effective at reducing stubborn belly fat, which is essential because extra belly fat is associated with a slew of other health issues.
6. Use Ferment and Vinegar to Supplement
A healthy gut microbiome has a very important link to losing body fat and keeping it off. Consuming fermented foods such as sauerkraut, pickles, kimchi, kefir, and yogurt populates the gut with beneficial bacteria and provides the substrates they require to grow.
7. Eliminate Fat-Producing Chemicals
You may not give much thought to the materials used to package or serve your food, but if fat loss is your aim, check your plastic for obesogens.
“Obesogens are hidden chemicals that create an imbalance of our hormones, take control of our metabolic systems, and even cause fat growth in the body,” Friedman explains. “Exposure can lead to unbalanced cortisol level, lowered growth hormone secretion, and increased resistance to insulin.”
These fat-producing chemicals are derived from molecules found in nonstick cookware, plastics, food containers, pesticides, herbicides, artificial sweeteners, and cattle hormones. Bisphenol-A (BPA), a synthetic estrogen used to harden plastic for goods such as water bottles and plastic food containers, is an example of an obesogen you may be familiar with.
8. Include Strength Training
To accomplish fat loss, you need to exercise and need to be on a balanced diet. And, in order to maximize fat reduction, you should lift some weights.
“Many studies consistently show that the most significant reductions in fat mass happen when you combine diet and strength training,” Dr. Alexis states. Furthermore, if you increase lean muscle mass while decreasing fat mass, you will appear toned even faster.
Consider seeing a personal trainer for experienced advice if you’re learning how to include resistance training in your workout program for the first time. Meanwhile, the CDC recommends that adults engage in strength-training activities that use all main muscle groups (legs, hips, back, belly, chest, shoulders, and arms) at least twice a week.
9. Increase the Cardio
Cardiovascular workouts, which include continuous activities such as walking, jogging, and cycling, are also beneficial for fat loss. They help you burn calories efficiently while also increasing your metabolism.
To get the most out of fat-burning cardio activities, subtract your age from 220 to find your maximal heart rate. The most effective fat-burning heart rate range appears to be between 70% and 80% of that figure. And, like many of the other variables discussed here, the optimal quantity of cardio for fat loss will differ from person to person. However, the CDC recommends at least 150 minutes of moderate-intensity aerobic activity every week.
If you want to accelerate your fat loss, consider including some high-intensity interval training (HIIT) in your cardio routine. HIIT entails alternating short bursts of high-intensity activity with brief rest periods or bouts of lower-intensity exercise. According to studies, this exercise approach can result in 28.5% more total fat reduction than steady-state aerobic workouts such as power walking.
10. Improve Your NEAT
NEAT, or non-exercise activity thermogenesis, refers to all of the calories you burn simply by going about your daily activities, such as cooking, vacuuming, taking out the garbage, playing the piano, fidgeting, and so on. While this activity may not appear to be significant, every little counts when it comes to losing body fat.
Spending too much time sitting or leading a sedentary lifestyle, on the other hand, may boost fat storage. In fact, research demonstrates that a low amount of NEAT is linked to obesity. However, if you move it, you risk losing it. Look for small changes you can make on a daily basis to incorporate more movement into your life, such as using the stairs, parking at the far end of the lot, or carrying your neighbor’s groceries inside for them.
11. Quality Sleep is important
Adults who sleep less than seven hours each 24-hour period are more likely to be obese than those who sleep at least seven hours per day.
“Sleep is an essential component of losing weight and toning muscles,” Friedman asserts. Lack of sleep and rest interferes with ghrelin and leptin, the two hormones that regulate appetite. When two hormones are not balanced, you are more likely to have poor eating habits.
Cortisol is another hormone that rises when you don’t get enough sleep. It is also released by the body in response to stress, and it is a primary contributor to abdominal fat buildup.
Because the average adult only receives six hours of sleep, you can use your desire to reduce body fat percentage as an excuse to go to bed earlier. “The easiest way to lose weight is to sleep your pounds away,” Friedman asserts.
12. Give Yourself Enough Time to Eat
“It usually takes about 20 minutes for the average person’s gastrointestinal tract to start signaling the brain that it’s full,” explains Dr. Fenster. By taking your time, slowing down, and savoring your food as you go, you give your gut the time it needs to inform your brain that you’ve eaten enough, which can help you prevent overeating.
Eat until you’re 80% full, then give your brain time to catch up. If you wait a few minutes, you’ll probably end up eating less, decreasing body fat before it accumulates.