Fundamentals of Weight Loss: Reducing Body Fat

What is Body Fat Percentage? 

Body fat percentage refers to the proportion of fat weight relative to total body weight.

It reflects the amount of fat in the body.

Typically, a healthy body fat percentage range is:

• 15% to 18% for men
• 18% to 24% for women

How to Lower Body Fat Percentage

Adjust Your Diet Structure

1. Increase intake of protein, dietary fiber, and nutrient-dense foods such as beef, fish, oysters, celery, and spinach.
2. Eat in the order of vegetables, meat, and carbohydrates to ensure satiety and balanced nutrition.
3. Drink plenty of water to support normal body functions and boost metabolism, which helps lower body fat percentage.

Ensure Clean Eating

1. Reduce intake of high-fat and high-sugar foods to lower fat content.
2. Avoid high-oil and high-salt foods, which can increase body fat percentage and harm health.
3. Prioritize fresh ingredients like vegetables and whole grains, and avoid processed foods with large amounts of additives and preservatives.