{"id":23478,"date":"2021-06-09T16:01:47","date_gmt":"2021-06-09T16:01:47","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23478"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-decrease-body-fat-percentage","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/","title":{"rendered":"How To Decrease Body Fat Percentage: 5 Ways To Become A Fat Burning Machine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#What_Is_Body_Fat_Percentage\" >What Is Body Fat Percentage?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#What_Should_My_Body_Fat_Percentage_Be\" >What Should My Body Fat Percentage Be?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#Body_Fat_Percentages_For_Men\" >Body Fat Percentages For Men<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#Body_Fat_Percentages_For_Women\" >Body Fat Percentages For Women<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#How_Do_I_Calculate_Body_Fat_Percentage\" >How Do I Calculate Body Fat Percentage?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#Using_A_Tape_Measure\" >Using A Tape Measure<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#In_Men\" >In Men<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#In_Women\" >In Women<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#Using_Calipers\" >Using Calipers<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#How_To_Decrease_Body_Fat_Percentage\" >How To Decrease Body Fat Percentage?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#Try_Strength_And_Resistance_Training\" >Try Strength And Resistance Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#Start_A_High-Protein_Diet\" >Start A High-Protein Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#Get_Enough_Quality_Sleep\" >Get Enough Quality Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#Eat_Healthy_Fats\" >Eat Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#Try_Vinegar_In_Your_Diet\" >Try Vinegar In Your Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Staying fit involves many things, ranging from building muscle, body recomposition, to classical shedding of extra weight. This equally applies to your fitness goals. You may decide to work out for health reasons or just to get your body beach-ready for summer.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=How_To_Decrease_Body_Fat_Percentage\"><img decoding=\"async\" class=\"aligncenter wp-image-41519 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-10ae84de74.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">No matter what your choice is, the only common factor is that at some point you\u2019ll need to burn a bit of fat. With this perspective, you can set your body fat percentage as an ideal monitor, to enable you to achieve your fitness goals. That said, how exactly do you reduce your body fat percentage? Here\u2019s what you need to know.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Body_Fat_Percentage\"><\/span><b>What Is Body Fat Percentage?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Simply put, body fat percentage is the amount of fat in your body compared to your lean mass. Your lean mass includes your bones, tendons, organs, and muscles. However, body fat percentage charts vary in women and men. These discrepancies are due to the difference in biological makeup of the two genders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, a male <a href=\"https:\/\/betterme.world\/articles\/bodybuilders-breakfast-ideas\/\">bodybuilder<\/a> who\u2019s limiting his body fat percentage can go as low as 3-4%. On the other hand, a female bodybuilder can go as low as 8-9% in the same scenario. A male athlete can have a body fat percentage of 10%. A female athlete with similar fitness levels could have body fat percentages of between 18-20% (<\/span><a href=\"http:\/\/pennshape.upenn.edu\/files\/pennshape\/Body-Composition-Fact-Sheet.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These kinds of comparisons apply to all fitness levels. Generally, the body fat percentage men can obtain is lower than the body fat percentage women can reach.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/burn-fat-not-muscles\/\">Burn Fat Not Muscles: Tried and True Methods Of Bulking According To Experts<\/a><\/span><\/i><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Decrease_Body_Fat_Percentage\"><img decoding=\"async\" class=\"aligncenter wp-image-33159 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4881-1024x576.png\" alt=\"how to decrease body fat percentage\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4881.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4881-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4881.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4881.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_My_Body_Fat_Percentage_Be\"><\/span><b>What Should My Body Fat Percentage Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Seeing as how body fat percentages are dependent on several factors, you may start wondering what the right amount should be. Let\u2019s look at the generally accepted figures for body fat percentages in men and women (<\/span><a href=\"http:\/\/pennshape.upenn.edu\/files\/pennshape\/Body-Composition-Fact-Sheet.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Body_Fat_Percentages_For_Men\"><\/span><strong>Body Fat Percentages For Men<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Men working with only essential fats have body fat percentages around 3%.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For athletic men, the body fat percentage range is 6-13%.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re a guy trying to stay fit, your body fat percentages are probably between 14 and 17%.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The normal body fat percentage in men, on the other hand, is 18-25%.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Men with body fat percentages of 26% and above are usually considered obese.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Body_Fat_Percentages_For_Women\"><\/span><strong>Body Fat Percentages For Women<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Women working with only essential fats have body fat percentages of around 13%.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Athletic women have body fat percentages ranging from 14-20%.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Women who are generally fit have body fat percentages of between 21-24%.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For fairly active women but a normal body fat percentage range of between 25-31%.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The is a body fat percentage of above 32% in women considered obese.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that fats are <a href=\"https:\/\/betterme.world\/articles\/body-recomposition\/\">important for your body<\/a>. They protect your internal organs, and they are also an alternative source of energy for your body. This is why you should ensure that you always have adequate essential fat in your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Essential fat is the least amount of fat that your body needs to function normally. Go below that point or near it, and you\u2019re looking at organ failure. That said, how do you calculate your body fat percentage? How can you make sure you\u2019re within the recommended levels? Let\u2019s find out.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Decrease_Body_Fat_Percentage\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Decrease_Body_Fat_Percentage\"><img decoding=\"async\" class=\"aligncenter wp-image-32951 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-5-1024x576.jpg\" alt=\"Calculate Body Fat Percentage\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Calculate_Body_Fat_Percentage\"><\/span><b>How Do I Calculate Body Fat Percentage?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several methods you can use when calculating your <a href=\"https:\/\/betterme.world\/articles\/how-to-calculate-percentage-of-weight-loss\/\">body fat percentage<\/a>. Here are some of the simplest and <a href=\"https:\/\/betterme.world\/articles\/ideal-body-weight-calculator\/\">most effective ways<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Using_A_Tape_Measure\"><\/span><strong>Using A Tape Measure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Using a soft tape measure is the most basic way of measuring your body fat percentage. All you have to do is record measurements of different parts of your body. Here\u2019s how that works:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"In_Men\"><\/span><strong>In Men<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Start by measuring the circumference of your abdomen and neck. Ensure you take the readings of the largest parts in each place. Inviting your friend or family member to help you could make it easier.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get your body fat percentage, subtract your neck reading from your abdomen reading. This gives you a circumference value.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"In_Women\"><\/span><strong>In Women<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Take measurements of your neck, hips, and <a href=\"https:\/\/betterme.world\/articles\/body-fat-percentage-calculator\/\">natural waist<\/a>. Ensure that the readings you take are of the largest parts. Friends and family could help you if you get stuck.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When calculating your body fat percentage, add your hip and waist readings. Next, subtract your neck readings from the sum. This result gives your circumference value.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Decrease_Body_Fat_Percentage\"><img decoding=\"async\" class=\"aligncenter wp-image-32556 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1024x576.jpg\" alt=\"how to decrease body fat percentage\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Using_Calipers\"><\/span><strong>Using Calipers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calipers are used to perform a skin fold test. In this test, different parts of your body are pinched when measuring your body fat. While there are several approaches to this, the most famous is the three-site approach. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For men, take readings of the fat in your chest, abdominals, and thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For women, take readings of the fat in your triceps, suprailiac, and thigh.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calipers usually come with instructions on how to convert the measurements into body fat percentages. Also, for consistency, take all measurements from the same side of your body. Next, we look at how to decrease your body fat percentage safely and effectively.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/40-body-fat\/\">40% Body Fat: Are You A Jump Away From Obesity And What Should You Do?<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Decrease_Body_Fat_Percentage\"><\/span><b>How To Decrease Body Fat Percentage?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several practices that can influence how fast you can decrease your body fat percentage. This means that there\u2019s technically no one-size-fits-all approach. However, these are some of the best steps you can take to get you started:<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Decrease_Body_Fat_Percentage\"><img decoding=\"async\" class=\"aligncenter wp-image-32261 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502-1024x576.png\" alt=\"Try Strength And Resistance Training\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Try_Strength_And_Resistance_Training\"><\/span><strong>Try Strength And Resistance Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is arguably the best way to lose weight and <a href=\"https:\/\/betterme.world\/articles\/cardio-fat-burning-zone\/\">gain muscles<\/a> out there. Strength training primarily targets your muscles. It increases your muscular strength and makes them larger by contracting them against a resistance. A good example of strength training is weight lifting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research indicates that strength training has significant health benefits and is effective at burning fats. In this study, strength training decreased visceral (belly) fat among 78 people with metabolic syndromes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23714599\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training, on the other hand, preserves your fat-free mass. As a result, the number of calories that your body can burn at rest will increase. Resistance training for 10 weeks can increase the number of calories burned each day by 7% and can reduce fat weight by about 4 pounds (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight exercises, using gym equipment, or lifting free weights are a few excellent ways to get you started on strength training. If you\u2019ve ever wondered how to decrease body fat percentage without losing muscle, then strength training is your answer.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Decrease_Body_Fat_Percentage\"><img decoding=\"async\" class=\"aligncenter wp-image-32252 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523-1024x576.png\" alt=\"how to decrease body fat percentage\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Start_A_High-Protein_Diet\"><\/span><strong>Start A High-Protein Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These macros need no <a href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/\">introduction in fitness arenas<\/a>. They are an effective way of increasing your satiety and boosting your fat-burning capacity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23446962\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Losing weight can be accompanied with loss of muscle. You surely don\u2019t want that. What you really only need is to burn fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein-rich diets help preserve your muscle mass and metabolism during the whole process. Additionally, they are believed to lower the risk of developing visceral fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22284338\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Examples of protein-rich foods that\u2019ll help you torch more fats include eggs, meat, and seafood.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Decrease_Body_Fat_Percentage\"><img decoding=\"async\" class=\"aligncenter wp-image-31610 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3892-1024x576.png\" alt=\"Get Enough Quality Sleep\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3892.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3892-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3892.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3892.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Get_Enough_Quality_Sleep\"><\/span><strong>Get Enough Quality Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It sounds simple right? Sufficient, undisturbed sleep. However, quality sleep plays a huge role in your quest to reduce your body fat percentage. So, how exactly does that work?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over the years, multiple studies have discovered a link between getting enough sleep and losing weight. For instance, one study found out that among 245 women, getting at least 7 hours of sleep per night increased the likelihood of weight loss by 33% after 6 months in a weight loss program (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22402738\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simply put, create a regular sleep schedule. Avoid having caffeine before going to bed and stay away from electronic devices when it\u2019s sleep time. Sure, everyone needs different amounts of sleep. However, you should practice healthy bedtime habits to get a healthy sleep cycle.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Decrease_Body_Fat_Percentage\"><img decoding=\"async\" class=\"aligncenter wp-image-32125 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4577-1024x576.png\" alt=\"how to decrease body fat percentage\" width=\"770\" height=\"433\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Healthy_Fats\"><\/span><strong>Eat Healthy Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wait, what? Eat fats while you\u2019re trying to <a href=\"https:\/\/betterme.world\/articles\/portion-control-diet-plan-female\/\">burn fats<\/a>? Well, you read that right. As counterproductive as it may sound, healthy fats can play a huge role here.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For starters, it takes a while for fats to be digested. This reduces your hunger and appetite. Ergo, you\u2019ll ultimately reduce your calorie intake. Additionally, certain healthy fats like coconut oil are believed to help with losing belly fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19437058\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, this only applies to <\/span>healthy fats. <span style=\"font-weight: 400;\">Unhealthy variants like trans fats will increase your body fat, belly fat, and waist circumference (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3302130\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, fats still have a considerable amount of calories. So you should always take them in moderation.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Decrease_Body_Fat_Percentage\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Try_Vinegar_In_Your_Diet\"><\/span><strong>Try Vinegar In Your Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vinegar is particularly popular for its\u00a0purported <a href=\"https:\/\/betterme.world\/articles\/slow-metabolism-symptoms\/\">health benefits<\/a>. Additionally, some believe that it can rev up the fat-burning process in your body. In this small study, it was found that vinegar reduced the daily calorie intake of 11 people by about 275 calories, although the association was not statistically significant (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16321601\/\">9<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sure, it\u2019s not the most appealing of things to eat directly. However, it can also be easily added to your diet. For instance, you could use it to make dressings or dilute apple cider vinegar with water then drink it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So how long does the process take? If you\u2019re new to all this and probably thinking, \u201chow long does it take to decrease body fat percentage by half.\u201d When it comes to losing weight, the timelines for seeing significant results vary among people. All you need is simple consistency and discipline, and you\u2019ll see the results soon enough.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Everyone desires to stay fit. From time to time, we go on quests to lose some weight. However, what losing weight here means is losing the extra fat mass. That\u2019s where understanding what your body fat percentage is can be handy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are numerous ways you can use to reduce your body fat percentage. However, the question should never be how to decrease your body fat percentage fast. Instead, you should focus on safety and effectiveness. And that\u2019s what the methods mentioned above will help you achieve.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Decrease_Body_Fat_Percentage\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"http:\/\/pennshape.upenn.edu\/files\/pennshape\/Body-Composition-Fact-Sheet.pdf\"><span style=\"font-weight: 400;\">Body Composition Information and FAQ\u2019s sheet<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., pennshape.upenn.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23714599\/\"><span style=\"font-weight: 400;\">Different modalities of exercise to reduce visceral fat mass and cardiovascular risk in metabolic syndrome: the RESOLVE randomized trial<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3302130\/\"><span style=\"font-weight: 400;\">Effect of trans fatty acid intake on abdominal and liver fat deposition and blood lipids: a randomized trial in overweight postmenopausal women <\/span><\/a><span style=\"font-weight: 400;\">(2011, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19437058\/\"><span style=\"font-weight: 400;\">Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity<\/span><\/a><span style=\"font-weight: 400;\"> (2009, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23446962\/\"><span style=\"font-weight: 400;\">Normal protein intake is required for body weight loss and weight maintenance, and elevated protein intake for additional preservation of resting energy expenditure and fat free mass<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22284338\/\"><span style=\"font-weight: 400;\">Quality protein intake is inversely related with abdominal fat <\/span><\/a><span style=\"font-weight: 400;\">(2012, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22402738\/\"><span style=\"font-weight: 400;\">Relationship between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial <\/span><\/a><span style=\"font-weight: 400;\">(2012, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">Resistance training is medicine: effects of strength training on health<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16321601\/\">Vinegar and peanut products as complementary foods to reduce postprandial glycemia<\/a> (2005, pubmed.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Staying fit involves many things, ranging from building muscle, body recomposition, to classical shedding of extra weight. This equally applies to your fitness goals. You may decide to work out for health reasons or just to get your body beach-ready for summer. No matter what your choice is, the only common factor is that at [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":23484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"coauthors":[123,87],"class_list":["post-23478","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-management"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Decrease Body Fat Percentage: 5 Ways To Become A Fat Burning Machine - BetterMe<\/title>\n<meta name=\"description\" content=\"Thinking about losing the extra weight before summer? Here\u2019s \u2605 HOW TO DECREASE BODY FAT PERCENTAGE \u27a4 safely and effectively. Just keep reading for more information!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Decrease Body Fat Percentage: 5 Ways To Become A Fat Burning Machine\" \/>\n<meta property=\"og:description\" content=\"Thinking about losing the extra weight before summer? Here\u2019s \u2605 HOW TO DECREASE BODY FAT PERCENTAGE \u27a4 safely and effectively. Just keep reading for more information!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1145964545.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\"},\"headline\":\"How To Decrease Body Fat Percentage: 5 Ways To Become A Fat Burning Machine\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/\"},\"wordCount\":1960,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1145964545.jpg\",\"articleSection\":[\"Weight Management\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Staying fit involves many things, ranging from building muscle, body recomposition, to classical shedding of extra weight. This equally applies to your fitness goals. You may decide to work out for health reasons or just to get your body beach-ready for summer.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=How_To_Decrease_Body_Fat_Percentage\\\"><img class=\\\"aligncenter wp-image-41519 size-full\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-10ae84de74.gif\\\" alt=\\\"BetterMe\\\" width=\\\"770\\\" height=\\\"432\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">No matter what your choice is, the only common factor is that at some point you\u2019ll need to burn a bit of fat. With this perspective, you can set your body fat percentage as an ideal monitor, to enable you to achieve your fitness goals. That said, how exactly do you reduce your body fat percentage? Here\u2019s what you need to know.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Body Fat Percentage?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Simply put, body fat percentage is the amount of fat in your body compared to your lean mass. Your lean mass includes your bones, tendons, organs, and muscles. However, body fat percentage charts vary in women and men. These discrepancies are due to the difference in biological makeup of the two genders.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For instance, a male <a href=\\\"https:\/\/betterme.world\/articles\/bodybuilders-breakfast-ideas\/\\\">bodybuilder<\/a> who\u2019s limiting his body fat percentage can go as low as 3-4%. On the other hand, a female bodybuilder can go as low as 8-9% in the same scenario. A male athlete can have a body fat percentage of 10%. A female athlete with similar fitness levels could have body fat percentages of between 18-20% (<\/span><a href=\\\"http:\/\/pennshape.upenn.edu\/files\/pennshape\/Body-Composition-Fact-Sheet.pdf\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 4 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/\",\"name\":\"How To Decrease Body Fat Percentage: 5 Ways To Become A Fat Burning Machine - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1145964545.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Thinking about losing the extra weight before summer? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Decrease Body Fat Percentage: 5 Ways To Become A Fat Burning Machine - BetterMe","description":"Thinking about losing the extra weight before summer? Here\u2019s \u2605 HOW TO DECREASE BODY FAT PERCENTAGE \u27a4 safely and effectively. Just keep reading for more information!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How To Decrease Body Fat Percentage: 5 Ways To Become A Fat Burning Machine","og_description":"Thinking about losing the extra weight before summer? Here\u2019s \u2605 HOW TO DECREASE BODY FAT PERCENTAGE \u27a4 safely and effectively. Just keep reading for more information!","og_url":"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1145964545.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14"},"headline":"How To Decrease Body Fat Percentage: 5 Ways To Become A Fat Burning Machine","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/"},"wordCount":1960,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1145964545.jpg","articleSection":["Weight Management"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Staying fit involves many things, ranging from building muscle, body recomposition, to classical shedding of extra weight. This equally applies to your fitness goals. You may decide to work out for health reasons or just to get your body beach-ready for summer.<\/span>\r\n\r\n<a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=How_To_Decrease_Body_Fat_Percentage\"><img class=\"aligncenter wp-image-41519 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-10ae84de74.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">No matter what your choice is, the only common factor is that at some point you\u2019ll need to burn a bit of fat. With this perspective, you can set your body fat percentage as an ideal monitor, to enable you to achieve your fitness goals. That said, how exactly do you reduce your body fat percentage? Here\u2019s what you need to know.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Body Fat Percentage?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Simply put, body fat percentage is the amount of fat in your body compared to your lean mass. Your lean mass includes your bones, tendons, organs, and muscles. However, body fat percentage charts vary in women and men. These discrepancies are due to the difference in biological makeup of the two genders.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For instance, a male <a href=\"https:\/\/betterme.world\/articles\/bodybuilders-breakfast-ideas\/\">bodybuilder<\/a> who\u2019s limiting his body fat percentage can go as low as 3-4%. On the other hand, a female bodybuilder can go as low as 8-9% in the same scenario. A male athlete can have a body fat percentage of 10%. A female athlete with similar fitness levels could have body fat percentages of between 18-20% (<\/span><a href=\"http:\/\/pennshape.upenn.edu\/files\/pennshape\/Body-Composition-Fact-Sheet.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 4 ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/","url":"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/","name":"How To Decrease Body Fat Percentage: 5 Ways To Become A Fat Burning Machine - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-decrease-body-fat-percentage\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1145964545.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Thinking about losing the extra weight before summer? Here\u2019s \u2605 HOW TO DECREASE BODY FAT PERCENTAGE \u27a4 safely and effectively. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/dev.betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/23478","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=23478"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/23478\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/23484"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=23478"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=23478"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=23478"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=23478"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}