Exercise Lifestyle

What You Need to Know About Reducing Body Fat

Be it for health reasons or aesthetic purposes, people are constantly trying, if not thinking, to shed those extra weight. Before you start hitting the gym or changing your diet, here’s what you need to know about losing body fat:

1. It’s unrealistic to set 0% body fat as your ultimate goal

body fat caliper

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Our body requires fat for cushioning, insulation, and to help our brain and heart function efficiently. This fat is called essential fat which is paramount for our bodily function. According to the American College of Sports Medicine, the ideal range of body fat range for men is 10% – 22% and 20% – 32% for women.

2. You need to consume fats – the healthy ones, of course

healthy fat food

(Image: Shutterstock)

As mentioned earlier, our body requires fat to function properly. Contrary to common belief, fats actually aid in fat loss. They are satiating and thus keep hunger at bay. Some of the healthy fats to include in your meal are olive oil, peanut butter, walnuts and almonds. Fats to avoid are food high in saturated fat and trans fat.

3. Consider doing HIIT

hiit workout

(Image: Asia Business on SO-U.TV)

It is claimed to be a much more efficient method to burn fat. This is due to the demanding nature of HIIT that causes your body to deplete your glycogen stores quickly and move on to burning fat. Also the post exercise lipid utilisation in HIIT is greater than any other type of cardio.

You may also want to include strength exercises as part of your exercise routine to help you increase your muscle mass. This is because muscles consume a lot of energy (read: burn calories). Thus, the more muscle you have, the more energy you expend.

LeanProtein is one of our bestsellers for people aiming to reduce body fat. You can take this as a post-workout shake, or even as a meal replacement to lose fats and gain muscles. Each serving contains only 150 calories, with 61g of pure protein. 

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