Ways to Reduce Body Fat Percentage Fast. It's true what they say, you can't out- exercise a bad diet. And abs are made in the kitchen. So the first step to any fat- loss plan starts with improving your diet. First, cut out processed foods, fake sugars and refined carbs. That means cutting out the cakes, cookies, ice cream, deep- fried foods and candy. Next, add more foods to your diet with low- energy density. Said more simply, include fruits, vegetables, leafy greens, whole grains, lean meats and fish in your diet. To help make grocery shopping easier, try primarily shopping the perimeter of the store where they keep the fresh produce and meat counter. Related. 1. 0 Surprising Flat- Belly Foods. Nutrition, Fitness, Medical, Wellness - MSN Health & Fitness. Top workouts to get flat, sexy abs. How To Lose Weight - FREE Weight Loss Tips For Losing Fat Fast. If I had to guess, I’d say the most common goal in the diet and fitness world is weight loss. Nothing else even comes close. That’s probably why there are thousands of weight loss tips, diets and methods, thousands of programs, plans and products designed for losing weight, and millions of books, websites and articles written about how to lose weight fast. It’s enough to make you head explode. The worst part of all is that most of it is complete crap. I’m talking bad information, pointless methods, unproven gimmicks, and just plain old stupid nonsense. The truth is, losing fat is actually pretty simple, and I’m going to explain exactly what you need to do to make it happen as effectively as possible. Simply put, you just need to eat less total calories. That’s it. No matter what you’ve heard or read or seen before, weight loss is and always will be about calories. Sure, protein, fat, carbs, different types of foods, supplements, exercise and everything else plays a role to some degree. However, it’s all secondary to calories. Body Fat Pictures and Percentages. On my old blog, I did a video post on the topic of body fat percentage. It is still incredibly popular to this day. Low Carb Diet Tips & Basics - Weight Loss Stalls and Plateaus from Atkins Diet & Low Carbohydrate Support: Atkins diet and low carbohydrate diet resources for all low. This isn’t just an opinion or a guess or a fad. No other weight loss tip matters if you fail to get this part right. Don’t ever forget that or let the other less important stuff get in your way of making this happen. Why Are Calories The Key To Weight Loss? Well, it works like this. There is a certain number of calories that you need to eat each day in order to maintain your current weight.
This is known as your calorie maintenance level. It’s the amount of calories your body burns each day through a combination of activity (walking, standing, moving, etc.) and keeping you alive and functioning (pumping blood, digesting food, breathing, etc.). Why is this the most important aspect of how to lose weight? This is your maintenance level. When you eat more calories than this amount, your body takes all of those left over calories that didn’t get burned and stores them all as body fat. This is how weight gain happens. However, if you eat less calories than this amount, something awesome happens. Your body realizes that it doesn’t have enough calories to burn for energy, so it burns your own stored body fat for energy instead. This is how weight loss happens. So, losing weight is just a matter of consistently eating less calories than you burn. There’s honestly nothing more to it than that. Which means, if you’re not losing weight now (or at any point in the future), you’re just eating too many calories. It’s not the type of foods, or the amount of carbs, or any other silly crap. It’s calories. How Many Calories Should I Eat Per Day To Lose Weight? This brings us to the most important question of all? To answer this question, you just need to figure out what your calorie maintenance level is and then eat less than that amount each day. To do this, just fill out the calorie maintenance level calculator below and click “Calculate!” to get what should be a pretty fast and accurate estimate. Calorie Maintenance Calculator. The amount given above is an estimate of how many calories you need to eat per day to MAINTAIN your current weight. In order to lose weight, you need to eat LESS calories than this amount. How much less? Well, in most cases, you should eat 2. So, whatever maintenance level the calculator estimated for you, figure out what 2. For example, if your estimated maintenance level was 2. Then just subtract that 5. In this example, this person would need to eat about 2. I personally recommend it, too. Specifically, people with A LOT of weight to lose should end up losing closer to 2 pounds (or maybe more early on) per week. People with A LITTLE bit of weight to lose should end up losing closer to 0. People with an AVERAGE amount of weight to lose should end up losing between 1- 2 pounds per week. To make sure this is happening correctly, weigh yourself at least once per week (always first thing in the morning on an empty stomach) and make sure weight loss is taking place as fast as it should be. If it is, then you’re perfect. If you’re losing slower than you should be (or just not at all), you need to reduce your calorie intake by 3. If you’re losing faster than you should be, it would probably be best to add an additional 3. Basically, your goal is to make weight loss happen at the ideal rate I described. If it is, you’re perfect. If it’s not, then just make a small adjustment to your calorie intake, wait a week or two, and see what your weight does then. Is it decreasing at the ideal rate now? If so, keep eating that amount of calories. If not, adjust again until it is. If you’ve ever been confused about how to lose weight, this is the point when you need to sit back and smile. You now know EXACTLY what you need to do. The following weight loss tips will definitely be helpful too, but this first “tip” is one that matters most. Remember that. Tip #2: Eat More Protein. Calories are always the most important aspect of losing weight, but after that. We all call it “weight loss,” but we always want that weight to be ugly fat, not pretty muscle. Well, after a proper workout routine (more on that later), protein the key to preserving lean muscle tissue. Protein is the most filling macronutrient. Meaning, protein will fill you up and keep you fuller longer than carbs or fat. This makes protein key for keeping your hunger under control. Protein burns the most calories. All foods and nutrients burn calories while they are being digested, but protein burns the most of all. So, how much protein should you eat to get these fat loss benefits? Well, this depends on whether or not you will be doing any form of exercise (weight training, cardio or both). If you WILL be working out, you should eat between 0. So, a 3. 50lb person looking to get down to 2. If you have a more average amount of weight to lose, use your current weight.)Common high protein foods include chicken, turkey, fish, lean cuts of meat, eggs and protein supplements. Tip #3: Weight Training Is Better Than Cardio. When the question of how to lose weight comes up, exercise is almost always one of the first answers given. The thing is, the type of exercise people usually talk about is cardio, not weight training. You know, stuff like like jogging or riding a bike. Why? Because cardio is the form of exercise that burns the most calories. Remember the first weight loss tip on this list? Well, another way of creating that same effect is by burning more calories. For this reason, cardio can definitely be useful for losing weight. The problem is, people tend to grossly overestimate the amount calories they burn during cardio (it’s much less than people think), and it’s just so much quicker and easier to eat less calories than it is to get on a treadmill and burn that same amount of calories on a daily basis. For this reason, cardio is completely optional for losing weight. I recommend making weight loss happen primarily through your diet, and then, if you want to (or just prefer to), use cardio as a secondary part of the overall picture. Well, there’s a few reasons: Weight training still burns calories, just a bit less than cardio does. Weight training builds muscle, and just having muscle on your body helps you naturally burn more calories each day. Weight training builds muscle, and muscle is the difference maker between losing weight and looking skinny, and losing weight and looking fit and lean. Weight training is an absolute requirement for maintaining muscle while losing fat. Earlier I mentioned that eating enough protein was crucial to ensuring the weight you lose is fat and not muscle. Well, weight training is even more important than protein for making this happen. So, if you want to preserve lean muscle while you lose fat, weight training is a requirement. Convinced? Of course, now you’re probably wondering how to create the best weight training routine. It’s okay, I got you covered. My guide to Workout Routines is the best place to start. Tip #4: Get The Rest Of Your Diet Right. Once again, the most important part of how to lose weight is your diet, and the most important part of your diet is calories. After that, it’s protein. As for everything after that, here now are some additional weight loss tips for getting the rest of your diet right: Eat (mostly) higher quality carbs. For losing weight, the type of carbs you eat really doesn’t matter at all as long as your calorie intake is what it needs to be (seriously, it’s true). However, where the type of carbs does matter is controlling hunger. Lower glycemic, nutrient- rich, unprocessed foods like fruits, vegetables, oats, sweet potatoes and brown rice are much more ideal for appetite control (and overall health) than higher glycemic, refined, processed foods like white bread, white rice, typical cereals, snack foods and other sugary useless junk. Get your essential fatty acids. While avoiding trans fat completely, keeping saturated fat to about 1/3 of your total fat intake, and getting the majority from polyunsaturated and monounsaturated fats (nuts, olive oil, etc.) is ideal, the most important part of your fat intake is getting a sufficient amount of the essential fatty acids, especially omega- 3. It will help with weight loss, maintaining muscle, and overall health. The best source of omega- 3 are fish oil supplements, which I highly recommend taking. Eat as often as you want at whatever times you want. Ever hear that it’s bad to eat late at night? Ever hear that eating 6 smaller meals per day speeds up your metabolism and helps you lose weight? The truth is, all that truly matters for weight loss (or any other goal for that matter) is just eating the right total amount of calories and nutrients (protein, fat, carbs) for the day. When and how you do it makes no difference whatsoever, and countless studies prove it. So, whatever is most enjoyable for you and most likely for you to stick to consistently. If I had to guess, I’d say that 9. Save your money. Take the few useful supplements. Body Fat Pictures and Percentages. Inked by Leigh. On my old blog, I did a video post on the topic of body fat percentage. It is still incredibly popular to this day. A problem some people had with it was: a) It is a video, not a blog postb) too long in length. What I want to do with this post is provide you with a comprehensive picture gallery of various body fat percentages in men and women. In short, I am providing you the video in a post form, with a few changes and updates. What is the measurement of body fat percentage? Put simply, the measure of body fat percentage is assessing what percentage of your body is made up of fat. The opposing percentages are organs, water, muscle tissues, etc. What are the methods of measuring body fat percentage? There are quite a few methods of measuring body fat; the most common methods are the following: 1. Skinfold Measurement (Skin Pinch. Bioelectrical impedance analysis (Handheld/Scale Deviced)3. Dual energy X- ray absorptiometry (Dexa Scan)4. Height and circumference methods (Measurement Collections)5. Hydrostatic Testing (Underwater Density Test)Pic 1. Of all these tests, it is a general consensus the DEXA scan (pic 1) provides the most accurate results you can achieve beyond doing an autopsy. Knowing the exact body fat percentage while living is extremely difficult. There are many cons to the different types of measurement. Water is usually the leading deceiver of body fat readings in all methods. When we look at the error factors of these methods, we see pictures can be used as much as anything else. Do we need to know our body fat percentage? Technically, there is no need to know our body fat percentage. While our body fat percentage can provide insights into our health status, simply knowing doesn’t do much to change things. Knowing merely provides amusement, motivation, or a harsh dose of reality. What is the minimum body fat percentage for human beings and how do we decrease it? There is currently no definitive answer for what is essential body fat. Looking at research though we assume a range of 5% for men and 1. For hormonal and reproductive reasons women need to store a higher level of body fat than men. It is thought that 1. There is some argument about this, but technically the data isn’t there to conclude if it is body fat or lifestyle/training habits that cause problem. In my personal opinion, I think women should tread lightly trying to maintain body fat levels below 1. To decrease body fat, you need to take part in a deficit based program. If you would like more information on this, you can use the Fat Loss Troubleshoot. What do different body fat percentages look like? As I discussed, the level of accuracy on body fat levels is difficult even with machine use. Still, there is something to be said for photography hints towards varying body fat levels at lower levels of body fat. Is it possible to use pictures to estimate body fat percentages? I think it is as relevant as other basic methods. How can we utilize pictures to determine a rough estimate for body fat pictures? See below. Male Body Fat Percentages by Picture. There are various tell- tale signs of body fat levels for men and women. If we look at the lean body mass of a muscled skeleton and compare it to a human counterpart, it shows up quickly how close to low body fat level they are. If you consider the skeleton model to be 0% body fat, then you simply use the male model in this picture and determine how close they are in relation. Looking at the diagram above for the male, we see clearly defined chest striations (1), serratus anterior (2), upper abdominal (3), and quadriceps (4). For men, generally speaking, these are going to be the last areas for fat to be lost. People generally claim much lower body fat percentage than they should. Look at some of these percentages below and compare them to the muscled skeleton. You will understand why they are at higher body fat levels than you once might have thought. Lowest body fat and possible comparison to skeletal muscle. You can start to see loss of definition as levels increase. After 3. 0%, there is truly no need to attempt visual estimations. Female Body Fat Percentages by Picture. Females follow a lot of the same rules as males do with a few slight alterations. Lower body fat levels can really be registered by taking notice of their face (1) chest separation, (2) glutes (not shown), iliacus/quad, (3) and breasts (4). These pictures give you a more accurate look at varying body fat levels and percentages in females. Lowest body fat and possible comparison to skeletal muscle. You can start to see loss of definition as levels increase. After 3. 0%, there is truly no need to attempt visual estimations. Does everyone look alike at the same body fat percentage? No, not at all. Body fat percentage isn’t an indicator of your amount of lean body mass. What is the right look? This is up to personal preference and program design. This post isn’t about judgment, but more so a definition of the difference between the two. Take these two males in the picture below. Both are roughly at 1. Again, this isn’t about judging, but simply stating a noticeable physical difference. The man on the left has a legitimate 1. The same is true for these females below. The first is a fitness competitor and the later is a fashion model. You may or may not like one or the others appearance, but that isn’t the point of the comparison. The point is both are roughly 1. As you can see, there is quite a stark difference between the two. There are also other variables and factors to take into consideration when looking at body composition. One of the main factors is carbohydrate and water manipulation. I discuss in detail how to manipulate both in the Water Manual. Water manipulation or advanced super- compensation techniques can have dramatic differences on your appearance. The 1. 5% woman on the left is likely utilizing those techniques. It is often done by bodybuilders and figure competitors. Closing point. As you can see body fat percentages range and methods for measurement vary. You can also see training will greatly affect what you look like at various body fat percentages. If you want to know what I think your body fat percentage is, you can join in on the forum discussion in the private forums. Update: This post has been so popular I decided to create a report going into even more detail than this post does. If you would like to get more in depth on this topic, you can download this new report now! Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. I am not a doctor or registered dietitian. I do not claim to cure any cause, condition or disease. I do not provide medical aid or nutrition for the purpose of health or disease and claim to be a doctor or dietitian. This is merely an opinion blog. Read full disclaimer here - http: //www. Posted in Body Composition & Fat Loss and tagged 1. Body fat pictures, measuring body fat percentage, pictures of body fat.
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