Getting regular exercise, making dietary changes, and sleeping for at least 7 hours each night may help lower body fat percentage and promote long-term fat loss.
Losing body fat can feel challenging, often requiring hard work, patience, and dedication.
Although many fad diets and fat-burning supplements promise quick results, the most effective ways of promoting long-term fat loss include modifying your diet, lifestyle, and exercise routine.
Here are 12 of the best ways to increase fat loss.
Strength training is a type of exercise in which your muscles contract against resistance. It helps build muscle mass and increases strength over time, and it usually involves lifting weights.
A 2021 review of 58 studies found that resistance training for at least 4 weeks may help decrease body fat by an average of 1.46%.
It may also greatly reduce body fat percentage and visceral fat, a type of fat that surrounds the organs in your belly. Experts consider visceral fat dangerous because it’s linked to an increased risk of health conditions like diabetes and heart disease.
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Consider doing bodyweight exercises, lifting weights, and using gym equipment to start strength training.
Learn more about the benefits of strength training.
Eating more protein-rich foods may benefit overall fat loss and body fat percentage in several ways, including:
- preserving fat-free mass
- promoting feelings of fullness
- reducing appetite throughout the day
- increasing resting metabolism
- increasing thermogenesis of food (protein requires more calories to digest than carbs and fats)
- improving energy expenditure
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Eating a higher protein ratio or staying at the upper end of this range is linked to greater weight loss than consuming the minimum protein requirement.
Some lean animal protein sources include meat, seafood, dairy products, and eggs. Plant-based proteins include legumes and soy products like tofu, among others.
Learn more about the benefits of eating a high protein diet.
Improving the duration and quality of your sleep may help you reach your weight loss goals.
Research indicates that a lack of sleep may contribute to fat mass and overall weight gain in several ways, such as:
- altering hunger hormones
- increasing appetite and cravings
- increasing snacking behaviors
A 2023 review also found that getting 6 hours or less of sleep was linked to greater visceral fat levels.
The Centers for Disease Control and Prevention (CDC) recommends that adults get at least
To support a healthy sleep cycle, consider sticking to a regular sleep schedule, limiting your caffeine intake in the evening, and minimizing your use of electronic devices before bed.
Learn more about 15 ways to sleep better at night.
Although it may seem counterintuitive, increasing your intake of healthy fats may help lower body fat percentage and prevent weight gain.
A 2023 review found that a Mediterranean diet rich in healthy fats from olive oil, fish, and nuts relates to greater long-term weight loss and a lower body mass index (BMI) than other types of diets.
Other dietary aspects of this diet that affect body weight include minimally processed whole foods and fruits and vegetables.
A 2022 study in people with high cholesterol also found that eating unsaturated fats was linked to:
- lower body fat percentage
- improved body composition
- small increases in lean muscle mass
Olive oil, avocados, nuts, and seeds are some examples of foods that contain healthy fats.
Remember, unsaturated fat is still high in calories, so it’s important to moderate your intake. Instead of eating more fat overall, try swapping fried foods, processed ingredients, and refined oils for unsaturated varieties.
Swapping out sugary drinks for other selections is a simple way to help lower body fat percentage and promote long term, sustainable fat loss.
Sugar-sweetened beverages like soda often contain many calories and offer little nutritional value.
A 2023 review of 85 articles found that sugar-sweetened beverages are linked to greater weight gain and higher BMI levels.
Alcohol is also high in calories and is associated with a higher risk of excess belly fat. Drinking alcohol may lower inhibitions, which could increase your risk of overeating.
Instead, consider drinking calorie-free beverages like water, sparkling water, and unsweetened green tea. You can try adding citrus fruit, cucumbers, or mint to water for a boost of flavor without added sugar.
Fiber may play a key role in lowering body fat percentage and preventing weight gain.
For instance, soluble fiber absorbs water and moves through your digestive tract slowly,
A 2020 review found that increasing soluble fiber intake significantly decreased body weight and belly fat, independent of calorie intake.
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Some high fiber foods may include include fruits, vegetables, legumes, whole grains, nuts, and seeds.
Replacing refined grains with whole grains may help you lose extra body fat and better manage your weight.
Refined grains are stripped of their bran and germ during processing, resulting in a product low in fiber and nutrients. They also tend to have a high glycemic index (GI), which may cause spikes and crashes in blood sugar levels that lead to increased hunger.
A 2021 review found that eating whole grains may promote weight loss compared to eating refined grains. This may be due to their high fiber content, which may help promote feelings of fullness, reduce hunger, and control blood sugar.
What’s more, studies associate diets high in refined grains with increased belly fat over time.
Consider replacing refined grains from pastries, baked goods, pastas, white breads, and breakfast cereals with whole grains like whole wheat, quinoa, buckwheat, barley, and oats.
Cardio, also known as aerobic exercise, is any type of exercise that specifically trains the heart and lungs.
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Similarly, a small 2023 study in 16 women found that combining aerobic exercise with resistance training helped lower body fat percentage, body weight, and cardiometabolic markers.
The researchers also noted that moderate intensity aerobic exercise may be more effective than high intensity aerobic exercise.
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Running, walking, cycling, and swimming are just a few examples of cardio workouts.
The caffeine in coffee stimulates your central nervous system, which may increase metabolism and help boost the breakdown of fats.
Caffeine has also been shown to enhance fat burning during aerobic exercise, particularly for those who are untrained or sedentary.
To maximize coffee’s health benefits, avoid adding large amounts of cream and sugar. Instead, enjoy it black or with a small splash of milk.
High intensity interval training (HIIT) is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated.
A 2023 review of 36 studies found that HIIT may help reduce body fat percentage, improve body composition, and preserve fat mass, which could help with long-term weight management.
The authors note that cycling-based HIIT programs were the most effective.
To get started, try alternating between walking and jogging or sprinting for 30 seconds at a time. You can also cycle between exercises like burpees, pushups, or squats with short rest periods in between.
Probiotics are a type of beneficial bacteria found in your digestive tract.
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Taking supplements is a simple, convenient way to get in a concentrated dose of probiotics daily. However, you can eat probiotic-rich foods like kefir, tempeh, natto, kombucha, kimchi, and sauerkraut.
Learn more about probiotics for fat loss.
Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting, or not eating, to help maintain a calorie deficit.
The most common pattern is the 16/8 method, which involves an 8-hour eating window followed by a 16-hour fasting period.
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- body fat percentage
- body weight
- fat free mass
- waist circumference
- visceral fat
Several types of intermittent fasting exist, including Eat Stop Eat, the Warrior Diet, the 16/8 method, and the 5:2 diet.
It’s important to note, however, that intermittent fasting may not be appropriate for everyone. For instance, it could affect hormones, especially in females, as well as muscle and strength in athletes.
Learn more about intermittent fasting for weight loss.
How long does it take to lose 5% body fat percentage?
There’s no exact duration for losing 5% of your body fat. The timeline depends on several factors, such as your starting body fat percentage, activity levels, diet, and any underlying health conditions.
A 2022 review of 58 studies found that resistance training helped reduce body fat percentage by an average of
A person with higher body fat levels may drop their body fat percentage more quickly than people with lower levels.
Can I lose 10% body fat percentage in 2 months?
No research has examined whether you can lose 10% body fat percentage in 2 months. Fat loss is individual, complex, and depends on several factors.
Is it best to lose weight fast or slow?
To lower your body fat percentage sustainably, it’s best to avoid crash diets and unsafe supplements.
Consider making some lifestyle and dietary changes to help promote safe, effective, and sustainable fat loss.
This may include eating whole grains instead of refined grains, replacing sugary drinks with water, getting plenty of exercise, and trying probiotics.
Just one thing
If you’re finding it difficult to stay motivated, try focusing on short term, easy to reach goals that are specific and measurable. Finding a friend or family member with similar exercise or lifestyle goals may also help you hold yourself accountable.
