4 ways to reduce your total fat mass

4 ways to reduce your total fat mass
4 ways to reduce your total fat mass

You may be able to improve your health by reducing your total body fat. Even though a certain amount of fat is essential for the proper functioning of the body, too much can lead to serious health problems. Too much fat can be linked to health problems like sleep apnea, high blood pressure, heart disease, or hardening of the arteries. By making changes to your diet, lifestyle, and exercise, you can safely lower your overall body fat and lower your risk for certain diseases.


Method 1 of 4: Reduce body fat through dietary changes

Reduce Your Overall Body Fat Step 1

Step 1. Choose low calorie meals

Low calorie diets help you lose weight and reduce your body fat. Watch the number of calories you eat each day and reduce that amount by 500 calories. This should allow you to lose between half a pound and a pound per week.

  • Calculate how many calories you are consuming right now. You can keep a journal, use an app or an online calculator to help you get there accurately. Eliminate 500 calories from the number you found. The bottom line is how many calories you should aim for to slowly and safely reduce your weight.
  • Do not try to eat a very low calorie diet and eat no less than 1,200 calories per day. When you don't get enough of it, you might stop losing weight or you might start to lose muscle mass instead of fat.
  • You may want to check with your doctor or dietitian to find out how many calories you should be consuming in order to reduce your body fat.
Reduce Your Overall Body Fat Step 2

Step 2. Focus on lean protein

Proteins are essential for the body's metabolism. By focusing on lean protein during meals and snacks, you can help with weight loss and total fat reduction.

  • You should include lean protein with each of your meals. This will ensure that you reach the recommended daily amount. Women should try to consume 46 g and men 56 g per day.
  • Here are some sources of lean protein: poultry, lean beef, pork, legumes, tofu, skim milk products, and seafood.
  • Limit or avoid sources of protein that contain a high amount of saturated fat. Studies have shown that a diet high in saturated fat may increase body fat, especially in the belly. Limit certain foods like non-skimmed dairy products, fatty cuts of meat, and butter.
Reduce Your Overall Body Fat Step 3

Step 3. Make fruits and vegetables a priority

In addition to lean protein, give vegetables an important place in your meals and snacks. You should also eat a lot of fruit. These foods are very nutritious and contain a lot of the nutrients that the body needs.

  • A general recommendation is to consume between five and nine servings of fruits and vegetables per day. Try to eat one to two servings of fruit and the rest of the vegetables.
  • When choosing foods from these groups, try to choose foods that are very bright or very dark in color. These foods are usually the most nutrient-dense foods because they are high in vitamins, minerals, and antioxidants. For example, you might prefer kale over iceberg lettuce.
  • Get creative with your vegetables. Try eating them raw with a sauce or salad, pan-sautéed, cooked in soup, grilled in the oven or barbecue, or hidden in a smoothie or pasta sauce.
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Step 4. Reduce the amount of grain eaten

One of the best ways to reduce your body fat is to reduce the amount of grain you eat every day. These foods rich in carbohydrates can slow down the loss of fat by the body.

  • Here are several foods rich in carbohydrates: bread, rice, pastries, candy, pasta, crackers, chips, muffins and bagels. These processed grain products are low in nutrients and can quickly raise blood sugar levels, which usually causes the body to store fat.
  • There are other foods that contain carbohydrates like fruits and legumes. However, these foods also contain high levels of other nutrients and you should not limit your intake.
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Step 5. Make water your favorite drink

On a normal day, most people should drink at least two liters of water. Choose sugar-free and caffeine-free drinks to keep you hydrated.

  • Avoid sugary, high-calorie drinks like sodas, juices, and energy drinks which will add calories to your diet and may increase your body fat.
  • These are general advice. The amount of fluid you need to drink differs from person to person based on their height and daily sweating. For example, people who exercise aerobics need to drink more to rehydrate. Let yourself be guided by your thirst.
Take Acidophilus Probiotics Step 8

Step 6. Eat fermented foods

Fermented foods, like organic kefir, organic yogurt, and sauerkraut, contain live cultures of good bacteria. You will be able to maintain a healthy weight by keeping a significant amount of good bacteria in your intestines. You can also take probiotics which may also help you manage your stress.

Check Your Diabetes Risk Step 9

Step 7. Avoid added sugars and artificial sweeteners

They could increase your cravings and cause you to overeat. There are over 60 different names for added sugars, which is why it can be difficult to identify them in the ingredient list. Here are a few examples:

  • agave nectar
  • barley malt
  • sugar cane juice
  • corn syrup
  • dextrose
  • evaporated cane juice
  • high fructose corn syrup
  • malt
  • Maple syrup
  • molasses
  • honey
  • saccarose
  • rice syrup

Method 2 of 4: Reduce Fat With Exercises

Reduce Your Overall Body Fat Step 6

Step 1. Do more aerobic exercise

Start an aerobic exercise program along with your diet to reduce your body fat. A combination of aerobic exercise and diet has been shown to be highly effective in fat loss.

  • In general, it is recommended that you do at least 150 minutes of aerobic exercise per week, that is, 20 minutes per day. To accelerate the reduction of fat mass, it is advisable to make these exercises last longer, up to an hour a day.
  • Include a variety of aerobic exercises like walking, jogging, running, cycling, dancing, swimming, martial arts, boxing, or the elliptical trainer. Choose activities that you enjoy so that you don't feel discouraged.
  • If you start with the exercises, you can start by building on the activities you are already doing.
  • Whether you choose low-impact exercises like swimming or walking or more intense exercises like kickboxing or deadlifts, you should work out for at least half an hour.
Reduce Your Overall Body Fat Step 7

Step 2. Add high intensity interval exercises

Some studies have shown that more vigorous intensity exercise done at intervals can lower body fat more effectively than moderate exercise.

  • Interval training is a combination of medium and high intensity exercise. These exercises are usually done over a shorter period of time. Here's an example: a minute of sprinting followed by three minutes of jogging. You can repeat these cycles several times for a total of about twenty minutes (not including warm-ups and stretching).
  • Interval training is great for reducing body fat because it has been shown to burn more calories from fat and keep your metabolism high for up to 24 hours after you stop exercising.
Reduce Your Overall Body Fat Step 8

Step 3. Include resistance exercises

Strength exercises don't burn large amounts of fat while you are doing them. However, over time, they can help you gain lean muscle mass, which in turn increases your metabolism and your body's ability to burn calories.

  • It is recommended to include strength exercises two to three days a week for at least half an hour. It is important to exercise large muscle groups throughout the week.
  • Include at least two days of rest to recover between strength training sessions. It takes time for your body and muscles to recover properly, or your performance may decline over time.
Reduce Your Overall Body Fat Step 9

Step 4. Increase your activity in your daily life

In addition to cardio and strength training, you can also increase your physical activity during the day. Studies have shown that people who tend to be more active are also healthier.

  • Think about your daily activity and the number of steps you take. How can you get it to increase?
  • There are several ways to increase the number of movements you do every day: you can do leg exercises while sitting at the desk or standing or other exercises in place during commercials.
  • Take more steps during the day by doing the following things: go for a walk during lunch, take the stairs instead of the elevator, park further from your destination, and walk to places near you like the supermarket or pharmacy.

Method 3 of 4: Reduce body fat by making other changes

Reduce Your Overall Body Fat Step 10

Step 1. Manage your stress

Studies have shown that low, chronic, long-term stress increases your cortisol levels. When this happens, it will be difficult for you to lose weight, but you may also gain fat.

  • Regular exercise can help you manage your stress. If you are feeling overwhelmed or very stressed, take a ten minute walk to help calm you down and decompress. Try yoga to relax.
  • Do other activities to help you relax. You can listen to music, read a good book or magazine, keep a journal, meet friends or watch a movie. Try meditation, deep breathing, visualization, and progressive muscle relaxation.
  • If you're having trouble dealing with your stress, consider speaking with a therapist or behavior specialist. These health professionals can guide and support you to better manage your stress.
  • Avoid helping yourself by using tobacco, alcohol, caffeine, or other drugs.
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Step 2. Go to bed early

Many people do not get enough sleep at night. Sleep is important for many body functions, including weight management. Go to bed early to sleep better and to help reduce your body fat.

  • It is recommended that you sleep between seven and nine hours a night. You may need to go to bed earlier and wake up a bit later (if possible) to help you get more sleep at night.
  • Good sleep also allows you to improve your athletic performance in addition to helping you manage the hunger signals sent by your stomach during the day.
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Step 3. Make sure you are eating healthy portions

Controlling your portions is essential if you want to reduce your body fat. Portion control will help you reduce your calorie intake and your body fat.

  • In general, the average healthy adult should not consume more than 100 to 120 g of protein, half a cup of cereal, half a cup of fruit and a cup of vegetables per serving.
  • Use measuring cups or a scale to help you track your portion sizes.
  • You can also use smaller plates, cups or bowls to physically limit the amount of food you serve.
  • If you eat more than the recommended servings, you may increase your risk of weight gain and increase your body fat.
Avoid Summer Weight Gain Step 13

Step 4. Become aware of what you are eating

Turn off the television, move the phone or books away, and pay attention to what you eat. Eat slowly, chew well, and enjoy your food. You may overeat if you eat while distracted or feeling overly emotional. Try to stay present in the moment as you eat and observe the tastes, smells and textures.

Method 4 of 4: Measure your progress

Reduce Your Overall Body Fat Step 13

Step 1. Keep a food journal

Whether you're trying to lose weight or reduce body fat, it might help to start journaling. You can include a lot of information in it, but most of all it will help you see and measure your success.

  • Start journaling before you make any changes. For example, you could write down what you want to change, how much time you give yourself, and any other ideas or thoughts you may have.
  • Consider writing down everything you eat and drink. People have been shown to follow their diets better by keeping track of what they eat. It also allows you to see moments of bewilderment and to know if what you are eating is really helping you achieve the desired goal.
  • You should also write down the measurements you take, for example your weight.
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Step 2. Step on the scale every week

When trying to lose weight and reduce body fat, it's important to track your progress. One of the best ways to do this is to weigh yourself every week.

  • Studies have shown that weekly weigh-ins keep people focused on their goal. You are more likely to achieve this in the long run if you continue to monitor yourself and check your weight.
  • Ideally, you should weigh yourself once or twice a week. It might be more difficult to see accurate results if you weigh yourself every day because of the fluctuations in your weight during the day.
  • The best way to measure your progress is to weigh yourself on the same day of the week, at the same time, and with the same clothes. It would be best to do this in the morning when you get up, before eating or drinking, before getting dressed, but after using the bathroom.
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Step 3. Take your measurements

As you continue to lose weight and reduce your body fat, you are going to notice that it is not just the number on the scale that changes. When you lose fat, you will also notice that your body size and shape changes.

  • Before you start the diet and exercise, take several steps. This will help you understand where you are losing the most weight.
  • Here are some of the body parts you should measure: waist, hips, torso, thighs, and upper arms. Keep these measurements in your journal. Every month, you can measure yourself to track your progress.
  • If your weight stays the same, but your measurements go down and you exercise, you are probably gaining muscle mass and losing fat, which is a healthy improvement.
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Step 4. Take a Fat Percentage Test

If possible, have your body fat percentage assessed. This number indicates the proportion of fat in your body. As you continue with your diet and exercise, this percentage should decrease over time.

  • Many gyms offer this test for free to their members. Ask an employee or a trainer for more information.
  • You may also want to ask your doctor if they have the necessary equipment in their office to give you this test.
  • There are devices you can buy for the home, but in general it takes a lot of practice and experience to use them. Your margin of error with these is probably going to be large compared to that of a professional doing it for you.


  • Take pictures of your body early and every two to three months to see your progress.
  • Donate your old clothes to charity when they start to be too big for you. It might help keep you off weight.
  • Certain food intolerances like gluten, dairy, soy, corn, etc. can slow down weight loss.
  • Don't be too hard on yourself. Sometimes you will let go and that's okay. Don't give up or get angry if you stray from your diet or miss a workout. Just keep doing your best.

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