Reduce Body Fat Effectively in 5 Simple Steps

Reduce Body Fat Effectively in 5 Simple Steps

Reducing body fat, to make the so-called "love handles" and that annoying belly fat disappear, does not mean drastically reducing calories or starving.

Crash diets, limited food choices are not only monotonous, they also put your health at risk. A healthy and balanced diet is the basis for an effective reduction of body fat. Find out in 5 steps how to reduce body fat permanently and without giving up. 

To successfully lose weight, we recommend that you take our free Body Check. Set your goals, calculate your BMI and receive personalized nutrition and training recommendations.

Reduce Body Fat

1. calculate your body fat percentage

  1. Reducing body fat without knowing your body fat percentage is not possible.
  2. Weight or BMI alone do not provide information on the current body fat percentage.
  3. Women with a fat percentage greater than 30% are classified as severely overweight.
  4. The percentage of fat in men is much lower. Starting from a percentage value of 20, body fat should be reduced. There are several methods to determine your current body fat percentage.
  5. Impedance balance

How does an impedance balance work?

Impedance scales measure body fat by conducting current through the body. Based on the measured electrical resistance, the percentage of body fat can be calculated.

In addition to body fat, the percentage of muscle and water is measured thanks to BIA analyzes.

Factors such as water intake, nutrition and sweat can distort the result. The measured value can vary greatly if you have not previously drunk enough water.

Tape measure

With the classic method of the tape measure, the circumference is measured from the abdomen to the navel height. Girth is related to weight and gender.

This simple and inexpensive method provides approximate information on the percentage of body fat.

Below is an example calculation to calculate your body fat percentage (BFP):

Man:

BFP = 74.11 x abdomen circumference in cm - 4464 / weight in kg - 8.2

Example: BFP = 74.11 x 90 cm - 4464/88 kg - 8.2 = 16.9%

Woman:

BFP = 74.11 x abdomen circumference in cm - 3482 / weight in kg - 8.2

Example: BFP = 74.11 x 70 cm - 3482/60 kg -8.2 = 20.2%

Measurement of skin folds with the caliper

With a caliper you measure the thickness of the skin folds in different points of the body.

The thicker the folds, the higher the percentage of body fat. The determined values are related to age and sex.

The gauge is a very accurate and inexpensive variant for calculating the percentage of body fat.

Tip: 

Take at least 2 measurements per measurement point. If the value of a measurement point varies by more than 1 mm, repeat the procedure until the results are nearly identical.

  • Measurement point 1: The triceps in women and the chest in men are measured.
  • Measurement point 2: the thickness of the fold is measured on the abdomen in both women and men.
  • Measurement point 3: the third measurement value results from the measurement of the hip fold in women and the thigh fold in men.

2. Measure your body fat percentage

Not all methods of measuring body fat percentage can be done from the comfort of your home. Especially in the case of innovative and highly precise methods, it is necessary to consult an expert.

Hydro-static weighing

Hydro-static weighing is a measurement method used mainly in laboratories or medical offices. With a scrap rate of less than 2%, it is one of the most accurate methods for calculating body fat percentage.

Lung volume is determined as a first step. To do this, you enter a water tank, where the volume of water that moves with the body is measured. Lung volume is deduced from this figure. The last step is to calculate the body weight in the water. Body fat percentage is calculated on the basis of these values.

Right scan

DXA scanning is an X-ray measurement method. This system is capable of measuring fatty tissue, as well as bone and muscle. This means that not only the percentage of body fat is determined, but also the amount of muscle tissue of the lean mass.

Body Fat: What Types of Fat Are There?

According to the 2-component model, the total body weight consists of the fat mass and the fat-free mass. In the human body, two types of fat are distinguished:

Reserve Fat: If we have too much reserve fat, we are putting our health at risk. Fat is deposited as visceral fat under the skin, on the abdomen and buttocks, surrounds the internal organs and acts as an energy store. If calories are reduced in a targeted way, fat stores are the first to go down.

Structural grease: Structural grease protects organs from strong compressive loads. On the buttocks, joints or under the soles of the feet it acts as mechanical protection.

3. Decrease your body fat percentage

Losing weight and reducing calories without slowing down your metabolism requires a controlled procedure.

First of all, the daily intake of calories is reduced in a targeted manner. Schedule heat reduction based on your personal total calorie burn.

A calorie deficit of 500 - 800 kcal per day is recommended. You can easily determine your total calorie consumption with our calorie calculator.

4. Reduce body fat with the right distribution of nutrients

A balanced and calorie-conscious diet is the key to successfully reducing body fat. It is vital to choose the right foods and stick to a diet.

High-quality protein, high-fiber carbohydrates and healthy fats are the foundation of a diet.

As a rule, carbohydrate intake is reduced and protein intake is increased.

Our nutrient calculator determines, starting from your daily calorie requirement, the exact distribution of nutrients for the different goals. This way, writing your own diet will be a breeze.

5. Control, correct and maintain body weight

The goal of reducing body fat implies weight loss. At first, the weight drops faster, but over time progress slows down as the body tends to find a balance and the metabolism adjusts to the lower amount of calories.

Fewer hormones are secreted, the metabolism slows down, and the body demands more calories.

If the metabolism slows down, fewer calories are burned and the body can stall as a result. The causes can be many: irregular training, excessive weights or failure to follow the diet can quickly cause a stall or even weight gain.

To avoid or delay a possible stall, it is important to control the weight, correct it if necessary and maintain it.

Weight control:

Check the current status of your body fat percentage at least every 1-2 weeks. Compare the result with your starting weight.

Training and nutrition control:

How was the last week of training? Was the body fat reduction diet strictly adhered to?

Tip: document your daily calorie intake in a food diary. Keep an eye on your training sessions and the successes you get with a training diary.

Correction

Training and nutrition were strictly followed for a week, but the scale shows no change? Then you need to make the following changes:

Increase the intensity and workload of resistance training

Just cut down on calories

Variation: reduce calories and portion size

After making the adjustments and optimizations, keep the changes for at least a week. Repeat the procedure and compare the results obtained.


Post a Comment

0 Comments