Having an ideal body proportion is one of the ways to maintain our health. By maintaining our health, we can do everything comfortably. If you are a person who is struggling to have an ideal body, here are the 11 easy ways to lose weight by decreasing the body fat percentage.
What Body Fat Is?
Body fat is the percentage of a human’s body without water, muscle, bone, and vital organs. The percentage of a person’s body fat are depending on many factors, such as age, lifestyle, body type, and so on. Body fat is one of the health indicators. Having too much or too little body fat can be caused various health issues in someone’s body.
The ideal body fat for women is between 21 to 35 percent, while for men is about 8 to 24 percent. Still, these numbers depend on the other factors that had been mentioned before. To measure your body fat, some ways can be done by yourself, such as by skinfold calipers, body circumference measurements, body fat scales, and waist circumference.
How Do I Lose Weight By Decreasing the Percentage of Body Fat?
1. Body Training
The first way to lower your body fat percentage is by training your body. Train your body can burn more of your calories. The most common strength training is weight lifting. If you are the type of person who doesn’t like exercise by lifting something, you can try other exercises, including yoga, exercise bands, or by cleaning and rearranging furniture in your house.
2. Do HIIT
HIIT or High Intensity Interval Training is a type of workout that needs high energy. This type of workout is combining the burst of intensity with short periods. HIIT is able to burn calories up to 30 percent more than any other type of exercise or workout. You can try walking and then sprinting for 30 seconds at a time.
3. By Doing Cardio
The third way to decrease your body fat percentage is by doing cardio. There are plenty of activities that can be said as cardio, namely walking, dancing, running, or even kickboxing. Doing cardio every day for 20 to 40 minutes can burn your visceral fat. You can also try swimming, running, or biking.
4. Consuming Vinegar
Consuming vinegar can improve heart health, controls blood sugar, and also decreasing your body fat. 1 to 2 tablespoons of vinegar per day for 12 weeks can be helpful to loosen your body weight, reduce belly waist, and also make smaller your waistline. You can try this method by adding some apple cider vinegar with water as a drink or as a salad dressing.
5. High-Protein Diet
The other way to burn your body fat is by doing a high-protein diet. Protein can restrict your appetite and lower your body fat. Eating foods that contain high protein can boost your metabolism and keep your muscle mass. You can try to eat high-protein foods such as eggs, chicken, almonds, broccoli, quinoa, fish, or other foods that contain rich protein.
6. Say Goodbye to High-sugar Beverages
Drinking soda, juices, and other sweetened beverages frequently can increase your body fat. Not only sweetened drinks, but alcohol can also contribute to your increased body fat. That’s why you need to reduce the consumption of these two things or even leave them! Try to change them with a glass of water or sparkling water that is very refreshing.
7. Consuming More Caffeine
This method is probably will be your favorite way to reduce your body fat percentage, especially if you are a coffee addict. As we know, coffee contains caffeine, which can be able to stimulate the nervous system of the body. It means caffeine can boost metabolism and decompose fat. Keep in mind that you have to avoid drinking high-sugar coffee even if they still contain caffeine.
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