How to Reduce Your Overall Body Fat

Co-authored by Tiffany Stafford, CPT

Last Updated: December 7, 2021 References Approved

Reducing your overall body fat may help improve your health. While some body fat is essential to the healthy functioning of your body, large amounts of excess body fat can lead to serious health problems, like sleep apnea, high blood pressure, heart disease, and hardening of the arteries. Not to worry—we’ve put together plenty of dietary, exercise, and lifestyle tips that can help you safely lower your overall body fat and reduce your risk for certain health conditions.

1

Opt for low-calorie meals.

Low-calorie diets will help you lose weight and reduce body fat.^{[1]
X
Research source} Monitor how many calories you eat daily and reduce this number by around 500 calories each day. This will yield a 1 – 2 pound weight loss per week.^{[2]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Count how many calories you're currently consuming. You can use a food journal, app, or online calculator to help you do this accurately. Cut out about 500 calories from this number. Your end result should be what you aim for daily for slow and safe body fat loss.
- Do not try to follow a very low-calorie diet or consume less than 1,200 calories daily. When you're calories are too low, you may stop losing weight or lose lean muscle mass, not body fat.^{[3]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

2

Prioritize lean protein in your diet.

Protein is essential for your body's metabolism. Focusing on lean protein at all meals and snacks can help support weight loss and body fat reduction.^{[4]
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Research source}
- Lean protein should be included in all meals. This will help ensure you meet your daily recommended amount. Women should aim for 46 g daily and men should aim for 56 g.
- Lean protein sources include: poultry, lean beef, pork, legumes, tofu, low-fat dairy, and seafood.
- Limit or avoid sources of protein that contain higher amounts of saturated fat. Some studies have shown that a diet rich in saturated fats may increase body fat — especially in your abdomen.^{[5]
  X
  Research source} Limit foods like: full-fat dairy, fatty cuts of meat, and butter.

3

Eat lots of fruits and veggies.

These foods are very nutritious and contain a lot of healthy nutrients your body needs. In addition to lean protein, make a large part of your meals and snacks vegetables. You will also want to eat plenty of fruit.
- It's generally recommended to consume about five to nine servings of fruits and vegetables each day. Aim for one to two servings of fruit and the rest should be vegetables.^{[6]
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- Also, when you're choosing foods from these groups, try to choose items that are brightly colored or darkly colored. These foods are typically more nutrient-dense meaning they contain higher amounts of vitamins, minerals, and antioxidants.^{[7]
  X
  Research source} For example, choose kale over iceberg lettuce.
- Try using vegetables creatively. Try them raw with a dip or in a salad, sauté them on the stove, cook them in a soup, roast them in the oven, grill them outside, or hide them in a smoothie or in spaghetti sauce and serve over spaghetti squash.

4

Reduce the amount of grains you eat.

These carbohydrate-rich foods can slow the reduction of body fat. With this in mind, one of the best ways to reduce your body fat is to reduce the amount of grains you eat each day.^{[8]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Foods that are high in carbohydrates include: bread, rice, pastries, sweets, pasta, crackers, chips, English muffins, and bagels. These highly processed grains contain little nutrition and can quickly raise blood sugar which often results in fat storage.
- There are other foods that contain carbohydrates like fruits and legumes; however, these foods also contain a high amount of other essential nutrients and shouldn't necessarily be limited.

5

Make water your number one drink of choice.

Aim to drink eight 8 fl oz (240 mL) glasses of water each day. Choose no-calorie, decaf beverages for the most hydrating fluids.^{[9]
X
Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Avoid sweetened, calorie-filled beverages like sodas, juice, or energy drinks as they will add calories to your diet and may increase body fat.
- This is a general recommendation. The amounts of fluids needed will differ for everyone depending on their size and amount of perspiration. For example, those participating in aerobic exercise will need to drink more to help them re-hydrate. Let thirst be your first guide.

6

Snack on fermented foods.

Fermented foods contain live cultures of good bacteria. Having large amounts of good bacteria in our intestines can help maintain a healthy weight. Organic kefir, organic yogurt, and sauerkraut are some great options you can try.^{[10]
X
Research source
www.medscape.com/viewarticle/714569} You can also take probiotics, which may even help manage stress.^{[11]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}

7

Steer clear of added sugars and artificial sweeteners.

They can increase cravings and lead to overeating.^{[12]
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Expert Source

Tiffany Stafford, CPT
Personal Trainer
Expert Interview. 26 March 2020.} There are over 60 names for added sugars, so it can sometimes be a challenge to identify them in an ingredient list. Some examples of added sugars are:^{[13]
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Research source}
- Agave nectar
- Barley malt
- Cane juice
- Corn syrup
- Dextrose
- Evaporated cane juice
- High-fructose corn syrup
- Malton
- Maple syrup
- Molasses
- Honey
- Sucrose
- Rice syrup

8

Increase your aerobic activity level.

Put together an aerobic exercise routine that will work jointly with your diet to cut body fat.^{[14]
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Expert Source

Tiffany Stafford, CPT
Personal Trainer
Expert Interview. 26 March 2020.} Together, aerobic exercise and diet have been shown to be one of the best combinations to reduce body fat.
- In general, it's recommended to include at least 150 minutes of aerobic activity each week — that's just 20 minutes every day.^{[15]
  X
  Trustworthy Source
  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  Go to source} To speed the reduction of body fat, it's suggested to work out for longer — up to 60 minutes daily.^{[16]
  X
  Trustworthy Source
  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  Go to source}
- Include a wide variety of aerobic exercises like: walking/jogging, running, biking, dancing, swimming, martial arts or boxing, and using the elliptical. Choose activities you enjoy, as this will make you more likely to stick with them.
- If you're just starting out with exercise, start by building upon your current activity regimen.
- Whether you opt for low-impact exercises such as swimming or walking, or a more intense routine like kickboxing or weight training, aim to work out for at least 30 minutes.

9

Add in high-intensity interval exercises.

Interval training is great for body fat reduction. In fact, some studies have shown that more vigorous-intensity exercises that are done in intervals decrease body fat more efficiently than moderate-intensity exercise.^{[17]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Interval training combines both very high- and moderate-intensity exercise. These workouts are usually done for shorter periods of time. An example of interval training is: 1 minute of sprinting followed by 3 minutes of jogging. This cycle would be repeated several times, for about 20 minutes total (not including your warm up and cool down).
- Interval training is shown to burn more calories from fat and keeps your metabolism elevated up to 24 hours after you've completed the workout.^{[18]
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  Research source}

10

Include regular resistance training.

Resistance training can be helpful over time. You don’t burn high levels of fat when you're performing the exercises; however, over time, strength training can help you build lean muscle mass which can help you increase your metabolism and your body's ability to burn calories.^{[19]
X
Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- It's recommended to include strength training two to three days a week for at least 30 minutes.^{[20]
  X
  Trustworthy Source
  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  Go to source} It's important to work all large muscle groups throughout the week.
- Always include at least two days of rest and recovery between strength training routines. Your body and muscles need time for adequate recovery, otherwise performance may suffer over time.^{[21]
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  Research source}

11

Increase your lifestyle activity.

Studies have shown that active people generally tend to be healthier. In addition to cardio and strength training, you can increase your daily lifestyle activity.^{[22]
X
Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Think about how much you move or how many steps you take in a day. How can you increase that?
- A few ways to increase movement in your day include: do leg lifts while you sit at your desk or stand or do knee raises during commercial breaks.
- Add more steps to your day by: taking a walk break during lunch, taking the stairs instead of the elevator, parking farther away from your destination, and walking to places that are close to you (like the grocery store or pharmacy).

12

Manage stress levels.

Studies show that long-term, low-grade, chronic stress increases your cortisol levels. When this occurs, not only can it be difficult to lose weight, you may even gain more body fat.^{[23]
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Research source}
- Exercising regularly can help manage stress levels. If you're feeling overwhelmed or overly stressed, take a 10-minute walk to help yourself calm down and unwind. Try yoga, which can be meditative.
- Engage in other activities that will also help you relax. You can listen to music, read a good book or magazine, journal, get together with friends, or watch a movie. Try meditation, deep breathing, positive visualization, and progressive muscle relaxation.
- If you're having trouble managing stress levels, consider talking to a therapist or behavior specialist. These health professionals will be able to coach and guide you to better stress management.
- Avoid relying on tobacco, alcohol, caffeine, or other drugs.

13

Go to bed earlier.

Sleep is important for a variety of bodily functions, including weight management. Unfortunately, many people do not get adequate rest each night. Go bed to earlier to get more sleep to help reduce your body fat levels.^{[24]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- It's recommended to get between seven and nine hours of sleep each night. You may need to go to bed earlier and wake up a little later (if possible) to help you increase the amount you sleep each night.
- Adequate rest also helps improve athletic performance in addition to helping you manage your hunger signals throughout the day.

14

Eat in healthy portions.

Portion control is necessary if you want to reduce body fat. In fact, it helps you reduce your overall calorie intake and body fat.
- In general, average healthy adults should consume no more than 3 – 4 oz of protein, 1/2 cup of grains, 1/2 cup of fruit, and 1 cup of vegetables per serving.
- Use measuring cups or a food scale to help keep you on track with your portions.
- You can also use smaller plates, bowls, and cups to physically limit how much food you can serve yourself in one sitting.
- Consuming more than the recommended portions of foods may increase your risk of gaining weight and increasing total body fat.

15

Practice mindful eating.

Eating while distracted or when you are feeling emotional can cause you to overeat. Instead, turn off your TV, put away your phone or book, and pay attention when you are eating. Eat slowly, chew well, and savor your food.^{[25]
X
Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source} Try to be present when you eat your food, noticing the tastes, smells, and textures.

16

Start a journal or log.

It’s a good idea to start a journal whenever you're trying to lose weight or reduce your body fat.^{[26]
X
Expert Source

Tiffany Stafford, CPT
Personal Trainer
Expert Interview. 26 March 2020.} You can include a variety of information, but this log will help you see and measure your success.
- Start a journal prior to making any changes. You might make notes about what you plan to change, your timeline, and any other ideas or thoughts you have.
- Think about keeping track of your foods and beverages. Logging what you eat has been shown to help people stay on track.^{[27]
  X
  Expert Source
  
  Tiffany Stafford, CPT
  Personal Trainer
  Expert Interview. 26 March 2020.} It will also allow you to see any slip-ups or help you determine if what you're eating is affecting your success.^{[28]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}
- Also keep track of any measurements you take like your weight.

17

Step on the scale weekly.

Monitoring your progress is an important way to manage your weight and fat loss. One way to check-in is by weighing yourself weekly.
- Studies have shown that weekly weigh-ins help people stay on track and on target. You're more likely to be successful long-term if you continue to self-monitor and check-in with your weight.^{[29]
  X
  Trustworthy Source
  American Psychological Association
  Leading scientific and professional organization of licensed psychologists
  Go to source}
- Ideally, weigh yourself about one to two times a week. It might be harder to see accurate progress if you're weighing yourself daily due to normal fluctuations in body weight.
- For the most accurate measure of your progress, weigh yourself on the same day of the week, at the same time, and in the same clothes. First thing in the morning, before eating or drinking, before dressing, but after using the restroom is best.

18

Take your measurements.

Use a soft measuring tape to measure different parts of your body. Besides your weight, you should also notice the size and shape of your body changing.
- Prior to starting your diet and exercise program, take a variety of measurements. These will help you see where you're losing the most fat.
- Typical places to measure and track are: waist, hips, bust, thighs, and upper arms. Keep these measurements in a journal. Every month, re-measure yourself to help you track your progress.
- If your weight is staying the same, but your measurements are smaller and you have been working out, you are likely gaining muscle and losing fat, which is a healthy improvement.

19

Get a body fat percentage test.

This test measures the percentage of your body that is made from fat. As you continue to diet and exercise, this percentage should decrease over time.^{[30]
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Research source}
- Many gyms offer body fat percentages as a free service to their members. Ask a staff member or trainer at your local gym for more information.
- You may also ask your doctor or physician if they have the equipment in their office to evaluate your body fat percentage.
- There are devices you can purchase for home use, but these typically take a lot of experience and practice using. Your margin of error will most likely be much larger compared to a health or fitness professional doing the tests for you.

Sample Exercises

Aerobic Exercises to Reduce Body Fat

Sample HIIT Exercise Routine

Easy Ways to Work Exercising into a Busy Schedule

Expert Q&A
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Question

How do you go from 15% to 10% body fat?

Tiffany Stafford, CPT
Life Coach, Personal Trainer, & Holistic Nutritionist
Tiffany Stafford is a Certified Personal Trainer, Holistic Nutritionist, and the Owner of LifeBODY Fitness, a personal training and small group training studio based in Hillsboro, Oregon. She has over 15 years of personal training and coaching experience. She specializes in wellness training, life coaching, and holistic nutrition teaching. She earned her personal training certification from the National Academy of Sports Medicine (NASM).

Tiffany Stafford, CPT

Life Coach, Personal Trainer, & Holistic Nutritionist

Expert Answer

Support wikiHow by unlocking this expert answer.

Instead of cutting a large number of calories out of your diet all at once, try slowly decreasing the amount you eat per day. This will give your body time to adjust to the changes and lets you ease into the transition.
Question

I am getting fatter every day. What can I do?

Connie Martin, RD
Registered Dietitian
Connie Martin is a Registered Dietitian specializing in clinical nutrition in Georgia. She received her B.S. in Dietetics from Southeast Missouri State University in 1982.

Connie Martin, RD

Registered Dietitian

Expert Answer

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1. Take a look at side effects of medications you are taking; many can cause weight gain. Be sure to discuss this with the MD who prescribed them; do not stop any medications on your own as many need to be tapered gradually. 2. Consider removing all processed food from your diet. Eat only vegetables, pasture raised meat, healthy fats (such as coconut oil, olive oil, avocado), and some fruit. It is possible that you have developed food intolerances to some processed foods, especially wheat, corn, or dairy. 3. Remove toxins from your environment, such as plastic water bottles & food containers, harsh chemicals for cleaning, cosmetics and lotions. All can contain chemicals which may disrupt your hormones which can cause weight gain.