Unlock the Secrets of Body Fat -14 Science-Backed Strategies for Effective Fat Loss

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Cross Training For Runners
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David Dack

Are you dreaming of shedding those extra pounds before summer hits, or perhaps just aiming for a healthier you?

Let’s talk about the age-old struggle we all know too well: losing body fat. You know, that mission that gets us hitting the gym, pounding the pavement, or lifting weights like there’s no tomorrow.

Now, let’s be honest: tackling body fat can feel like trying to solve a complex puzzle. But fear not! It doesn’t have to be rocket science. Think of it as a numbers game: burning more calories than you take in.

In this article, we’re about to dive into some exciting, science-backed strategies to help you bid farewell to body fat in a way that’s not only effective but also sustainable.

Ready to unlock the secrets of losing body fat fast? Let’s get started!

What Is Body Fat?

Body fat, in simple terms, refers to the fat tissue found in the human body. It is one of the two main components of body composition, the other being lean or non-fat mass. Body fat is distributed throughout the body and can be found under the skin (subcutaneous fat), in muscle tissue (intramuscular fat), and among organs (visceral fat).

When we talk about body fat percentage, we are referring to the proportion of total body mass that consists of fat. For example, if a person weighs 180 pounds and has a body fat percentage of 20%, it means that 36 pounds of their total weight is attributed to fat, while the remaining 144 pounds (80% of their total weight) constitutes lean body mass or non-fat mass.

Non-fat mass includes various components such as muscle, bones, organs, water, and connective tissues. This part of the body is metabolically active, meaning it burns calories to provide energy for bodily functions and activities. In contrast, body fat itself is not metabolically active and does not significantly contribute to calorie expenditure.

Monitoring body fat percentage is valuable because it provides insights into a person’s overall body composition and can be a more meaningful indicator of health and fitness than just body weight alone.

The Importance of Body Fat

Lowering body fat percentage is a common fitness goal for many individuals. The aim is not to eliminate all body fat because some fat is essential for various crucial functions in the body. Body fat plays several important roles, including:

  • Optimal Reproductive Health: Adequate body fat levels are necessary for proper reproductive health, especially in women. It helps maintain regular menstrual cycles and fertility.
  • Organ Protection: Body fat acts as a cushion and protective layer for vital organs, shielding them from injury and external forces.
  • Hormone Regulation: Fat tissue produces and stores hormones, and it plays a role in balancing hormone levels, including insulin and sex hormones.
  • Energy Storage: Fat stores serve as an energy reserve that the body can tap into when needed, such as during periods of calorie deficit or increased physical activity.
  • Metabolic Function: Healthy body fat levels are important for metabolic function, including the regulation of appetite, energy expenditure, and insulin sensitivity.
  • Vitamin Storage: Fat tissue stores fat-soluble vitamins (A, D, E, and K), making them available for use when needed.
  • Brain and Nerve Function: Fat is essential for proper brain and nerve function, as the brain consists of a significant amount of fat.

The goal of reducing body fat percentage is often associated with improving overall body composition. This means decreasing the amount of body fat while simultaneously increasing or preserving lean muscle mass. Achieving this balance can lead to a more toned and slimmer appearance, improved posture, increased energy levels, enhanced agility, and a boost in confidence.

Where is All The Fat?

In the human body, fat is distributed into three main types:

  • Essential Fat: As the name suggests, essential fat is necessary for basic bodily functions and overall health. It is found in various vital locations, including the brain, nerves, bone marrow, and cell membranes. Essential fat serves important functions such as cushioning and protecting organs, regulating body temperature, and aiding in the absorption of certain vitamins and nutrients.
  • Subcutaneous Fat: Subcutaneous fat is located directly beneath the skin, making it the fat you can feel and see when you pinch or touch your skin. This type of fat is responsible for the “jiggling” effect, and it contributes to overall body shape and appearance. Subcutaneous fat can vary in thickness among individuals and is the type of fat that people often aim to reduce for aesthetic reasons.
  • Visceral Fat: Visceral fat is the deep, internal fat stored within the abdominal cavity, surrounding vital organs such as the heart, liver, kidneys, and pancreas. This type of fat is not visible from the outside and is not as easily felt as subcutaneous fat. Excess visceral fat is associated with an increased risk of various health issues, including cardiovascular diseases, diabetes, and metabolic syndrome. Managing and reducing visceral fat is an important goal for overall health.

The Villain

Excess visceral fat is indeed a significant health concern due to its biological activity and its association with various health risks.

Here are some of the potential health issues associated with carrying excess visceral fat:

  • Metabolic Syndrome: Excess visceral fat is a key component of metabolic syndrome, which is a cluster of conditions including obesity, high blood pressure, high cholesterol, and insulin resistance. These conditions increase the risk of heart disease, type 2 diabetes, and stroke.
  • Cardiovascular Disease: Visceral fat contributes to inflammation and the release of harmful substances into the bloodstream, which can lead to atherosclerosis (hardening of the arteries) and an increased risk of heart disease.
  • Respiratory Problems: Excess visceral fat can contribute to respiratory issues such as asthma, as it can compress the chest cavity and affect lung function.
  • Neurological Disorders: Some studies have suggested a link between visceral fat and an increased risk of dementia and cognitive decline, although more research is needed to fully understand this relationship.
  • Liver Disease: Visceral fat is associated with non-alcoholic fatty liver disease (NAFLD), which can progress to more severe liver conditions if left untreated.
  • Cancer: There is evidence to suggest that excess visceral fat may increase the risk of certain types of cancer, including colorectal cancer and breast cancer.
  • Musculoskeletal Issues: Carrying excess weight, particularly around the abdomen, can contribute to lower back pain, osteoarthritis, and joint problems.
  • Reproductive and Hormonal Effects: Visceral fat can disrupt hormonal balance in the body, potentially leading to fertility issues and complications during pregnancy.
  • Gallbladder Disease: The risk of developing gallstones is higher in individuals with excess visceral fat.

Weight Loss Vs. Fat Loss

Let’s get one thing straight right from the start: losing weight and losing body fat are two different ball games.

Weight loss refers to the reduction in total body weight, which can result from various factors, including the loss of fat, muscle, water, and even bone density.

It’s often measured using a scale, which reflects the total mass of the body. Rapid weight loss can sometimes lead to muscle loss, which is not ideal for overall health and fitness.

On the other hand, fat loss specifically targets the reduction of body fat while preserving muscle mass. It’s a more focused approach to improving body composition, aiming to decrease the percentage of body fat relative to total body weight.

Fat loss is typically achieved through a combination of a calorie deficit (burning more calories than you consume) and strength training exercises to maintain or build muscle.

When people aim for fat loss rather than just weight loss, they are often looking to achieve a leaner and more toned appearance. This approach is generally healthier and can lead to better long-term results in terms of body composition and overall fitness.

What is a Healthy Body Fat Percentage?

Now that you have some insights into body fat, let’s discuss what is considered a healthy range for men and women.

It’s important to note that the ideal body fat percentage can vary throughout your life, and what’s appropriate for you now may change in the future. Additionally, these ranges differ between men and women due to biological distinctions.

For instance, a male bodybuilder who is diligently working on his physique may aim for body fat levels as low as 4-5 percent. In contrast, a female bodybuilder putting in the same effort might aim for around 9-10 percent body fat.

Here are the healthy body fat ranges for both men and women based on age groups:

Healthy body fat for women:

  • Age 20-39: 21%-33%
  • Age 40-59: 24%-34%
  • Age 50-79: 25%-36%

Healthy body fat for men:

  • Age 20-39: 8%-20%
  • Age 40-59: 11%-22%
  • Age 50-79: 13%-25%

Keep in mind that these ranges provide a general guideline, and individual factors, such as muscle mass and genetics, can influence what’s considered healthy for a specific person. It’s essential to focus on overall health and well-being rather than solely fixating on a specific body fat percentage.

How to Lose Body Fat – 14 Science-Backed Ways

Here are the science-backed strategies you need to start losing that body as soon as possible.

Try Intermittent Fasting

Consider giving intermittent fasting a try, as it’s a diet approach that has shown promise in reducing body fat. This eating pattern involves cycling between regular short-term fasts and specific eating windows, offering a unique way to manage your weight.

Numerous studies have highlighted the effectiveness of intermittent fasting for weight loss and fat reduction. For instance, one study conducted over 24 weeks found that intermittent fasting led to significant weight loss in overweight women.

Another intriguing method within intermittent fasting is alternate-day fasting, where you alternate between fasting and regular eating days. Research on this approach showed a reduction in body weight by about 7 percent and a loss of 12 pounds of body fat over three months.

The good news is that you have various methods to choose from when practicing intermittent fasting:

  • The 16/8 method: This is beginner-friendly and involves fasting for 16 hours while eating during an 8-hour window.
  • Alternate-Day fasting: You simply abstain from food every other day and maintain regular eating habits on non-fasting days
  • The 5:2 Diet: This approach restricts food intake to two out of every seven days, aiming for 500 to 600 calories on fasting days.

Remember that intermittent fasting may not be suitable for everyone, so it’s essential to consult with a healthcare professional before starting any new diet plan.

Action Step

To get started with intermittent fasting, here’s your action step:

Begin with the 16/8 method: Fast for 16 hours and eat during an 8-hour window. This is a beginner-friendly approach.

As you adapt to this lifestyle, consider experimenting with other intermittent fasting methods to find the one that suits you best.

Keep a journal to track your progress and assess which fasting method is the most effective for you in terms of fat loss and overall well-being.

Remember to consult with a healthcare professional before making any significant changes to your diet or fasting routine, especially if you have underlying health conditions or concerns.

Avoid Refined Carbs

Let’s talk about refined carbs – those sneaky, heavily processed foods like bread, pasta, and rice. They’re everywhere, and they wreak havoc on your fat loss journey.

Here’s the deal: Refined carbs are like sugar factories in your body. They digest lightning-fast and quickly turn into glucose, causing blood sugar spikes. And guess what? That can make you ravenous and lead to overeating at your next meal.

But that’s not the worst part. Excessive glucose triggers the release of insulin, your fat-storing hormone. It’s like a one-way ticket to Weight Gain City, especially around your belly.

Research doesn’t lie – there’s a strong link between added sugar, refined carbs, and obesity. Research has also found a direct link between a diet high in refined carbs and increased belly fat.

Action Step

Swap out those processed foods for healthier choices:

  • Snack on nuts, seeds, and fruits for your sweet tooth.
  • Choose whole-grain bread, pasta, and rice over the plain white stuff.
  • Ditch sugary drinks for good ol’ water or unsweetened iced tea.

These simple swaps will help reduce your sugar intake and kickstart your fat loss journey and keep you far away from those pesky refined carbs.

Eat More Protein

Listen up, folks, because this is where the magic happens: protein is your secret weapon against belly fat, according to study.

Why, you ask? Well, protein isn’t just about building muscle (although it does a pretty great job of that, too). It’s your hunger-busting, metabolism-boosting, fat-burning ally.

When you load up on quality protein like eggs, lean meat, and fish, your body releases the superhero hormone PYY. This bad boy tames your appetite and keeps you feeling satisfied. No more mindless snacking between meals or late-night rendezvous with the fridge!

But that’s not all, folks. High protein diets also rev up your metabolism and help you preserve precious muscle while shedding fat, research shows. It’s like the triple threat against those pesky extra pounds.

Action Step

Add a few servings of quality protein to your daily menu. Good protein sources include

  • Eggs
  • Lean meat
  • Fish
  • Beans
  • Dairy
  • Nuts and seeds
  • Whey protein

Increase Your Fiber Intake

Fiber consists of complex carbs that go through your small intestine undigested and enter the large intestine, unlike starch and sugar. It’s simply carbs that your gut cannot digest.

There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water and acts like a sponge in your digestive system, slowing things down and keeping you feeling full. Plus, high-fiber foods are usually lower in calories, which is a win for weight loss.

Studies have shown that increasing your fiber intake can help you feel satisfied, improve digestion, and ultimately lead to shedding those extra pounds. So, fiber isn’t just about keeping things moving; it’s a key player in your overall health and well-being.

Ready for action? Load up on high-fiber foods like veggies, fruits, whole grains, legumes, nuts, and seeds. And if you’re not getting enough fiber in your diet, consider a soluble fiber supplement to supercharge your fat loss journey.

Additional resource – Vitamin D for runners

Increase your Healthy fat Intake

Yep, you heard it right. Fat isn’t the enemy—it’s your ally in the battle for a healthier, leaner you.

Here’s the scoop: fats take their sweet time to digest, which means they keep you feeling satisfied and curb those pesky hunger pangs. So, when you’re looking to shed some pounds or simply boost your overall health, don’t skimp on the right kind of fats.

For example, research has found that following a Mediterranean diet rich in healthy fats from olive oil, nuts, and fatty fish can actually lower your risk of gaining weight compared to a low-fat diet.

Ready for action? Time to add some delicious, healthy fats to your daily menu. Think olive oil, almonds, avocados, salmon, seeds, and even whole milk. But remember, while these fats are great for you, they do pack a calorie punch, so keep your portions in check.

And here’s the bottom line: steer clear of trans fats—the real villains in the fat world. Studies have linked them to increased body fat, especially around the waist and belly. So, avoid those sneaky trans fats like the plague!

Action Step

Try incorporating fatty foods into your daily menu. Healthy sources include:

  • Olive oil
  • Almonds
  • Fatty tuna
  • Salmon
  • Avocados
  • Seeds
  • Whole milk

Keep in mind that healthy fats pack in many calories, keep your intake moderate—or at the very least, know how much you’re eating.

What’s more?

Limit your intake of unhealthy fat, mostly trans fat. This type of fat has been shown to increase body fat, especially in the waist and belly, according to a study.

Add Probiotics

Guess what? There are friendly bacteria living in your digestive tract, and they’re called probiotics. These little guys are true multitaskers, playing a significant role in your overall health and well-being.

Research has uncovered their involvement in various aspects of health, from weight loss to mental well-being. For instance, when it comes to shedding those extra pounds, a review of 15 studies revealed that adding probiotic supplements to your diet can help you reduce weight and body fat percentage, especially when compared to those who took a placebo.

But that’s not all—another study found that people who consumed yogurt containing specific probiotic strains like Lactobacillus amylovorus or Lactobacillus fermentum managed to reduce their body fat by a noticeable three to four percent.

Ready to take action? Consider adding some probiotic-rich and fermented foods to your diet. Options like tempeh, kefir, kombucha, natto, sauerkraut, and kimchi can give your gut bacteria the boost they need to keep you in tip-top shape. No need to limit yourself to supplements when you can enjoy these tasty and nutritious foods!

Action step

You can take probiotic supplements with specific strains of bacteria. Or you can also try adding some of the following probiotic-rich and fermented foods to your diet:

  • Tempeh
  • Kefir
  • Kombucha
  • Natto
  • Sauerkraut
  • Kimchi

Drink Coffee

Coffee lovers, rejoice! That daily cup of joe might just be your secret weapon in the battle against body fat. Why? Well, caffeine, a key component in coffee, does wonders for your metabolism and fat breakdown.

It’s not just wishful thinking; science is on board with this too. Research has shown that coffee can give your metabolism a temporary boost, increasing energy expenditure by a noteworthy 3 to 11 percent.

Need more proof? A study involving over 58,000 participants found that higher caffeine consumption correlated with less weight gain over a span of 12 years.

So, here’s your action step: When you enjoy your coffee, opt for it black or with a dash of milk. Skip the sugar and cream to keep those extra calories at bay. Your morning ritual just got a whole lot better for your fat-burning goals!

Action Step

To make the most out of your daily cup of joe, skip the sugar and cream. Instead, go for a black or tiny amount of milk to prevent calories from adding up.

Additional resource – Here’s how to lose 100 pounds.

Consume More Vinegar

This pantry staple has a host of health benefits, including improving heart health and stabilizing blood sugar levels. But here’s the exciting part: it can also give your fat-burning efforts a significant boost.

Research has shown that incorporating vinegar into your diet can have some impressive effects. One study found that consuming one to two tablespoons (around 15 to 30 ml) of vinegar per day can lead to lower body weight, reduced waist circumference, and a trimmer belly over a span of 12 weeks.

But wait, there’s more! Another study discovered that adding vinegar to your daily routine could help you reduce your calorie intake by up to 270 calories.

Action Step

Start incorporating vinegar into your diet. You can use white vinegar in your salads and barbecue sauces for a tangy twist. Alternatively, try diluting apple cider vinegar with water and enjoy it as a refreshing beverage a few times a day. Vinegar might just become your new best friend on your weight loss journey

Additional resource – YouTube channels for runners

Do More Cardio

While diet plays a crucial role in your fat loss journey, don’t underestimate the power of exercise, especially cardiovascular workouts. Cardio isn’t just about torching calories; it’s also about boosting your heart and lung health, enhancing your endurance, and improving overall stamina.

Research has shown that increasing your cardio workouts can lead to a reduction in belly fat. There’s more to say about the significance of cardio, but that’s a story for another time.

Action Step

How much cardio to perform depends on your fitness level, training goals, and personal preferences, but most Research suggests between 150 to 300 minutes of moderate to intense aerobic training weekly. This means shooting for 30 to 45 minutes of mild to intense cardio three to four times per week.

Examples of good cardio include:

Additional resource – Running with diabetes

Lift Heavy Stuff

Strength training, also known as resistance training, is a must when it comes to building and preserving muscle mass. This type of exercise involves contracting your muscles against resistance to increase both muscle size and strength.

Studies have shown strong evidence of the positive impact of strength training on reducing body fat. For instance, one study concluded that strength exercises may help reduce belly fat in individuals with prediabetes, type II diabetes, and fatty liver.

In another study, resistance training led to a decrease in visceral fat among 78 participants with metabolic syndrome. Furthermore, a combination of strength training and cardio exercise resulted in a significant reduction in visceral fat in overweight subjects, research revealed.

Building muscle is also essential for a healthy metabolism. The more muscle mass you have, the more calories your body burns at rest. Research has even suggested that three months of strength training can increase calories burned at rest by up to 7 percent.

So, here’s your action step: It’s time to hit the weight room. Aim for three to four strength training sessions per week. Check out our comprehensive guide on how to get started. Get ready to build strength, increase muscle mass, and reduce body fat!

Action Step

It’s time to hit the weight room. Aim for three to four strength workouts per week.

Here’s the full guide on how to get started.

Try High-Intensity Interval Training

High-Intensity Interval Training, or HIIT for short, is a workout method that involves alternating between short bursts of intense exercise and brief recovery periods. It’s a highly effective way to reduce body fat, especially abdominal fat, and it outperforms low-intensity, steady-state exercise in this regard.

Let’s dive into the research to see how effective HIIT can be. In one study, participants who engaged in high-intensity interval training for just 20 minutes, three times a week, experienced an average fat loss of 4.4 pounds over three months, even without making any changes to their diet or lifestyle. Furthermore, they saw a 17 percent reduction in belly fat and a significant decrease in waist circumference.

Another study found that HIIT can burn up to 30 percent more calories compared to steady-state cardio exercises when performed for the same duration.


Action Step

So, here’s your action step: Incorporate HIIT into your fitness routine. It’s easy to implement. For instance, during your next run, try alternating between one minute of sprinting and one to two minutes of jogging for recovery. You can also mix bodyweight exercises like squats, push-ups, jumping jacks, plyo lunges, and burpees with short breaks in between. The harder you push yourself, the better the results you’ll achieve. Get ready to torch fat with the power of HIIT!

Additional Reading  – Does running give you abs?

Sleep More

Eating well and staying active are crucial for your health, but achieving effective fat loss also requires proper recovery and, most importantly, quality sleep. Research has shown that inadequate sleep can lead to weight gain, especially in the abdominal area.

Sleep deprivation can disrupt your metabolism, increase appetite, and elevate stress hormones like cortisol, all of which contribute to weight gain. Studies have consistently demonstrated the importance of sleep for weight management.

One study found that people who consistently slept at least seven hours a night improved their chances of successful weight loss by up to 33 percent. In contrast, a 16-year study involving over 68,000 participants showed that those who slept less than five hours per night were much more likely to gain weight compared to those who slept over seven hours per night.

Additional resource – Night running tips

Action Step

Although sleep needs are different for everyone, most experts agree that at least seven hours is ideal for optimum health.

Quality also matters. To make the most out of sleep, do the following:

  • Limit your intake of caffeine or heavy foods in the three to four hours before going to bed
  • Develop and stick to a regular sleep schedule by going to bed and waking up at the same time, even on weekends.
  • Sleep in the dark, relatively chill room with as little distraction as possible.
  • Minimize your exposure to light and electronic devices to help the secretion of melatonin, the sleep hormone.


Stress can wreak havoc on your body, affecting both your appetite and fat storage. When you’re stressed, your adrenal glands release cortisol, commonly known as the stress hormone. Initially, this may reduce your appetite as part of the body’s fight-or-flight response. However, chronic stress can lead to persistently elevated cortisol levels, which can increase your appetite and cause overeating.

Moreover, research has linked high cortisol levels to the storage of abdominal fat. On a positive note, a study showed that participating in a two-month stress-management program led to a significant decrease in participants’ body mass index.

Action Step

Here are some of the best methods for managing stress include

  • Breathing and relaxation technique
  • Meditation
  • Mindfulness
  • exercise
  • Yoga
  • Outdoor activity
  • Journaling
  • Therapy
  • Travel

Keep Track of Your Body Fat

You cannot improve on what you cannot measure. Reducing body fat is no exception.

If you want to succeed in reducing body fat, you must measure your progress. After all, you can’t improve what you don’t measure. Keeping tabs on your body fat percentages is essential to ensure that your efforts are paying off.

Action Step

There are various methods to measure body fat percentage, but one of the simplest ways is to do it at home using skinfold calipers. These calipers measure the thickness of your skin at specific locations, providing an estimate of your body fat.

To get started with skinfold calipers, you can follow this tutorial:

Other methods for measuring body compoasition include:

  • Dual-energy x-ray absorptiometry (DXA)
  • Hydrostatic weighing
  • 3D Body Scanners
  • Bioelectrical Impedance Analysis (BIA)
  • Bioimpedance Spectroscopy (BIS)
  • Body circumference measurements
  • Electrical Impedance Myography (EIM)
  • Air Displacement Plethysmography (Bod Pod)

While some of these methods are more complex and typically conducted in a scientific setting, they may not necessarily be more accurate than skinfold calipers. In fact, skinfold calipers have an error rate of approximately 4 to 5 percent, while methods like DEXA scans have an error rate of around 3 percent.

How to Lose Body Fat  –  The Conclusion

There you have it. If you’re serious about reducing body fat percentage, the methods shared in today’s article are enough to get started on the right path.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

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