5 Underappreciated Habits to Reduce Body Fat Percentage and Improve Your Health

Discover the 5 underappreciated habits that can help you reduce your body fat percentage and improve your overall health. Read on to learn more!

Introduction

Reducing body fat percentage is one of the most common goals for people who want to live a healthy and fit life. However, losing weight can be a difficult and challenging task, especially when you're not sure where to start. While many people turn to restrictive diets and intensive workouts, there are several underappreciated habits that can make a significant impact on reducing body fat percentage. These habits are simple, sustainable, and don't require any special equipment or supplements.

1. Eat more protein

Protein is an important macronutrient that is needed for building and repairing tissues and keeping muscle mass. When it comes to losing fat, protein can be especially helpful because it helps you feel fuller and more satisfied after eating. This can make it easier to stick to a calorie-controlled diet and avoid snacking on unhealthy foods.

In addition to its appetite-suppressing effects, protein has been shown to boost metabolism and increase the number of calories your body burns at rest. This is known as the thermic effect of food (TEF), and it refers to the energy your body expends to digest, absorb, and metabolize the nutrients in your diet. Protein has the highest TEF of any macronutrient, which means that your body burns more calories digesting it than it does when processing fats or carbs.

To get the most out of protein's fat-burning potential, aim to include a source of protein at every meal and snack. Good options include lean meats, poultry, fish, eggs, dairy products, beans, nuts, and seeds.

2. Drink more water

Staying hydrated is important for overall health and wellness, but it can also help you reduce body fat percentage. Water is a natural appetite suppressant, so drinking a glass before a meal can help you feel fuller and eat less. In addition, some research suggests that drinking cold water can increase your metabolic rate, as your body has to work harder to warm the water to body temperature.

While the exact amount of water you need will vary based on your age, gender, and activity level, a good rule of thumb is to aim for at least 8 cups (64 ounces) of water per day. Keep a water bottle with you throughout the day and try to drink a glass every hour or so to stay hydrated.

3. Get enough sleep

Sleep is often overlooked when it comes to weight loss, but it's an important factor to consider. Poor sleep can lead to weight gain for several reasons, including increased appetite, lower metabolism, and decreased motivation to exercise.

On the other hand, getting enough sleep can help you feel more rested and energized, which can make it easier to stick to a healthy lifestyle. Aim for 7-9 hours of sleep per night to support weight loss and overall health.

To improve your sleep quality, try to establish a consistent bedtime routine, avoid screens before bed, and create a relaxing sleep environment by keeping your bedroom dark, quiet, and cool.

4. Incorporate strength training

While cardio is often the go-to exercise for weight loss, strength training is just as important for reducing body fat percentage. When you lift weights, you build lean muscle mass, which can increase your metabolism and help you burn more calories at rest.

In addition to its fat-burning benefits, strength training can also improve bone density, increase flexibility, and reduce the risk of injury. Aim to include strength training at least two times per week, using a variety of exercises that target different muscle groups.

5. Eat more fiber

Fiber is a type of carbohydrate that your body can't digest, which means it passes through your system largely unchanged. Despite its indigestibility, fiber is an important part of a healthy diet because it helps you feel fuller and more satisfied after eating, which can help with weight loss.

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the gut, which can help slow down digestion and make you feel full. Insoluble fiber, on the other hand, doesn't dissolve in water and helps to add bulk to the stool, which can improve bowel regularity.

To increase your fiber intake, try to include a variety of high-fiber foods in your diet, such as whole grains, fruits, vegetables, nuts, and seeds. Aim for at least 25-30 grams of fiber per day, and be sure to drink plenty of water to help fiber pass through your system.

FAQs:

Q. What is the recommended amount of water to drink each day for reducing body fat percentage?

A. Aim to drink at least 8 glasses of water a day to help keep your body hydrated and your metabolism running smoothly.

Q. How many hours of sleep should I get each night to reduce body fat percentage?

A. Aim for 7-9 hours of quality sleep each night to help reduce stress levels and keep your metabolism functioning optimally.

Q. Is strength training necessary for reducing body fat percentage?

A. Yes, strength training is one of the most effective ways to reduce body fat percentage and improve overall health. Building muscle mass can increase metabolism and boost weight loss, making strength training a crucial part of a healthy weight loss plan.

Conclusion

There are many habits that can help you reduce body fat percentage and improve your overall health. While some methods tend to get more attention than others, the five habits discussed in this post are all worth considering as part of a well-rounded weight loss plan. By eating more protein, drinking more water, getting enough sleep, incorporating strength training, and eating more fiber, you can set yourself up for success in your weight loss journey.