How Fast Can You Lose Body Fat Percentage?
Though it depends on the individual, most people can lose 1% of body fat every month. The percentage may not be impressive; however, this is safe, according to experts. Quick fat loss can make you sick; you can even regain more fat in the worst cases. For losing body fat, slow and steady work better, as proven by many who have successfully lost extra weight.
In this blog, we will know what body fat percentage is ideal, what affects your fat loss speed, and how to lose it naturally.
Body Fat And Its Ideal Percentage
We all have body fat,
the extra fat our bodies store for energy. Having fat in our bodies is completely normal. However, physical issues can happen if the amount is too much or too little than the ideal body fat percentage. For balance, we should know how much body fat someone should have.
Although good body fat percentage depends on someone's gender, age, and activity, we are sharing the average. Usually,
12% to 20% of body fat is good for men. For women, the range is between 21% to 33%.
People around the world, including Franklin, TN, often struggle with higher body fat percentages due to poor diet and lack of exercise. For example, the average body fat percentage for adults in the U.S. is about 28% to 40%.
Factors that Influence Your Fat Loss Rate
Losing body fat will not be the same for everyone. Some will lose it fast, and it can take time for others. There are several things behind how our bodies burn fat. Let's discuss them briefly.
Individual Metabolism
It mostly depends on your metabolic rate. The faster you go, the more calories you burn, even during rest. In simple terms, metabolism is how our bodies turn food into energy. When you have a slow metabolism, the result can come slowly. However, having adequate sleep and physical activity can boost the metabolism.
Diet and Nutrition
Your food plays a big role in the fat loss rate. If you burn more calories than you consume, your body system will begin to burn fat and lose weight. When your target is losing extra fat, healthy eating habits are crucial. Eating junk foods continuously will add more fat to your body. That's why fitness experts in Franklin suggest including fruits, veggies, lean meats, and whole grains in your diet.
Exercise and Physical Activity
Fat loss is easier for people who are involved in physical activities. Physical movements stimulate metabolism, burn fat, and build muscles. Among different forms of workout, aerobics particularly burns fat fast. On the other hand, strength training can keep your metabolism quick, burning calories even when you sleep.
Age, Gender, and Genetics
Your genetics, age, and gender also matter when losing weight. Burning fat is easier for younger people compared to older people. Besides, men can burn fat faster than women due to their muscle mass. That's why your expectations should be based on these factors as well.
Quick Fat Loss: What Can Happen?
When it comes to burning fat, everyone desires instant results. Quick weight loss sounds like an attractive idea. However, the result can be getting weaker, tired, and even sick. You may also suffer from a vitamin deficiency due to a strict diet.
Fat loss should not happen rapidly. Your body requires time to adapt to the change. If you push your body to burn fat faster, it may regain the weight once you quit dieting.
Rapid weight loss can even cause muscle loss, which is bad for the body. It can also make you feel dizzy and struggle with quality sleep. According to experts, you should lose body fat gradually and naturally so that it can adjust to the transformation.
The Best Way To Reduce Body Fat Percentage
Your body fat loss process must be natural and healthy to avoid adverse effects. Here are the points to consider:
Healthy Eating
Eating healthy is essential because it helps lose body fat naturally. First, avoid or limit sugar, fried food, and junk food at any cost. Instead, include healthy options like fruits, vegetables, lean meats, and whole grains in your diet. Drink sufficient water because it keeps you full and helps your body work better. Remember that skipping a meal won't help, but balanced meals do.
Regular Exercise
Make a habit of regular exercise to maintain body weight. Running, biking, swimming, and other cardio exercises burn fat fast. On the other hand, lifting weights builds muscle, which burns fat even when resting. So, combine both forms of
exercise in your fitness routine to maximize the result. Try working out regularly because more activity means more weight loss.
Good Lifestyle
All your efforts can get lost if your lifestyle is unhealthy. A healthy lifestyle will give you big advantages in the long run. Get at least 8 hours of sleep each night and stay away from too much stress. Sometimes, spend time outside and hang out with supportive people. Try to relax, which is essential for a healthy life.
Final Thought
Losing body fat takes time, but patience will bring the result. Healthy eating, staying active, and taking care of your body will help you achieve your goals. Remember that everyone's body and genetic features are different. So, it will be wise not to compare with others.
To get an accurate idea about your body fat percentage, essential diet, and exercise routine, you can discuss it with our
personal trainer in Franklin. Their guidance will help lose unwanted body fat effectively, avoiding any side effects.
Frequently Asked Questions
Can I lose fat without exercise?
You can lose fat without exercise just by following a strict diet. However, exercise is still important for overall wellness.
Do I need to count calories to lose fat?
Calorie count definitely helps; however, it will require extra effort. The easiest way you can follow is to go for healthy eating habits.
Why is it hard for some people to lose fat?
There are a lot of reasons, including their genetics, age, metabolic rate, and lifestyle. Even stress can make fat loss harder for some people.
