The normal range of body fat for men is from 8 to 24 percent of their weight, and for women - between 21 to 35 percent. Factors such as body type, lifestyle, and age also matter. Either way, having too much fat is not worse than having too little. To function optimally, our bodies need a certain amount of "essential" fat tissue.
You can measure your body fat percentage in several ways. Some of them, like a body fat calculator, are simple and affordable. Others are a bit pricier and not always 100% accurate.
Know the Healthy Range
The minimum body fat percentage a man should maintain is 2 percent, and a woman - 10. Anything below this can lead to nervous system damage, vitamin deficiencies, fertility problems, diabetes, increased risk of heart disease, or a weakened immune system. If your body fat is insufficient, you'll also have to deal with feeling weak and tired almost all the time because the body will start burning muscle.
Getting Started: Resistance Training
Strength training is one of the best ways to lose body fat safely and quickly. This requires muscle contraction against weightlifting or supporting your weight in a yoga or Pilates pose, or another resisting force. According to research, two and a half months of resistance training can reduce body fat by 4 pounds and increase the number of calories burned by 7 percent.
Burning visceral fat, the kind that develops around the organs in your abdomen, is where strength training really excels. This is the most dangerous kind of fat. Weightlifting is a common form of this type of training, but not the only one. You can hit the gym, use exercise bands, or finally get around to renovating your home.
Learn to Love Cardio
Dancing, running, kickboxing, and walking are all types of aerobic exercise known as cardio. These workouts condition your lungs and cardiovascular system. Studies show that half an hour of mild or intense cardio per day (on average) is perfect for burning visceral fat, boosting your metabolism, and other fat loss benefits. You can also try biking, swimming, or running in the park with your dog.
High-Intensity Interval Training
HIIT is a type of energy-intensive workout, where high-energy bursts alternate with brief rest periods. Of all the forms of cardio that exist, this burns the most calories in the shortest period of time. It is incredibly effective at burning fat.
You can sign up for a HIIT class - they're available almost everywhere - or alternate between sprinting and walking for 20 seconds at a time on your next jog or walk. Active recovery, where you "catch" your breath without resting, is sure to improve your overall fitness.
Eat Protein-Rich Foods
A high-protein diet will help you retain muscle and boost your metabolism at the same time. Foods high in protein include chicken, eggs, oats, almonds, lean beef, broccoli, fish, and quinoa. Protein will also help reduce your overall calorie consumption because it makes you feel full for a longer period of time.
Out with Refined Carbs, in With Whole-Grain
Refines carbs are anything but. They have lost their germ and bran from grains in the course of intense processing. This means they have lost their healthy properties, such as fiber, as well. You can lose body fat quickly just by limiting how many refined carbs you consume.
Make no mistake - this won't be easy. They are found in delicious foods such as pasta, pizza, pastries, chips, and many sweets. Unfortunately, another disadvantage is their very high glycemic index, which leads to sudden spikes and drops in blood sugar. Replace refined carbs with whole wheat, oats, barley, and other whole-grain alternatives.
