Your Complete Guide To How to Lose Body Fat

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how to lose body fat

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Despite the plethora of weight loss advice out there, knowing how to lose body fat is still one of your most asked questions as summer approaches. And since it’s not as easy as burning more calories than you’re consuming, let us chew the fat on weight loss.

First, when you lose weight it doesn’t necessarily mean you’re losing fat– because shed pounds unguided and chances are you’ve dropped a mixture of water and muscle. And who wants to trim down, while losing functionality, strength and body tone in the process? Thought so.

But how to reduce body fat? And how much should you be aiming to blast over a particular time frame? And, more importantly, as a woman, how much body fat do you need to stop your hormones from going haywire? Because don’t forget, there’s a lot of complex stuff going on inside that frame of yours – regardless of its size and shape.


First off, your body



Body fat is critically important for health and longevity and is your protection against starvation when you can’t access food.

‘Body fat acts as an energy store for the body,’ says Nicola Addison, Eqvvs ( personal trainer and wellbeing expert for


. ‘It protects your organs, cushions joints, regulates body temperature and is responsible for the secretion of certain hormones. In short, it helps to keep you alive.’

Disclaimer: unlike double chocolate energy bites, it isn’t a case of the more the merrier.

What is a healthy body fat range for women?

‘Excess body fat can adversely affect health possibly leading to heart disease and diabetes,’ Addison says. While going too low comes with its own health warnings. ‘You could expect to feel lethargic and irritable, and your monthly cycle could stop,’ says Katie Morris of Matt Roberts Training (

As per our favourite wellness mantra – it’s a question of balance.

So, what golden figure should you be aiming for when planning how to lose body fat? Well, if your body fat percentage is somewhere between 20 and 30% you can rest easy. If it’s around the midway mark, you can give yourself a pat on the back. Go on, you deserve it.

Low body fat

In women, a body fat level of lower than 15 can be associated with depleted levels of the hormone leptin, which can influence menstruation. That’s not all. Other the

dangers of having a low body fat


  • Constipation
  • Fatigue
  • Mood swings
  • Low blood pressure
  • Poor concentration
  • Hair loss
  • Dental and gum problems
  • Bradycardia
  • Hypogonadism
  • Hypoglycemia
  • Muscle cramps


Okay, so this is where it starts to get tricky. There’s the old-school calliper test, which involves pinching fat at certain points of the body and follow fat maths, which according to many health professionals, is an inaccurate, error-prone method. Then there are high-tech (read expensive) machines such as bio-electrical impedance, DEXA and 3D body scanners. If you’re lucky, your gym might have access to one. ‘Body fat percentage is a difficult measurement to take on your own,’ says Morris. ‘I would recommend asking a personal trainer for assistance.’

Read our complete guide on

how to measure body fat


How to measure body fat at home

Need an at-home alternative to measure your body fat? What about all those body composition scales you can buy on the High Street, we hear you cry. Well, think of them like measuring cups; they’re best used as a rough guide. ‘The reading will vary according to which software you use,’ says Sarah Lindsay of Roar Fitness ( ‘Invest in a good set of scales so you can measure the change, but don’t rely on the actual number being 100% accurate.’


You’ve done your readings and turns out your body fat percentage is – eek – creeping into the red. Don’t panic. When it comes to learning how to reduce body fat safely and, more importantly, sustainably, it really does depend on your starting point but, according to Lindsay, around 1% per week should do the trick.


‘The secret is to find that sweet spot where you’re losing fat, while gaining muscle, says Aaron Vine of

The Watson Gym

. ‘You can slash calories and lose a lot of weight but to lose fat, it’s always a much slower process – and one best addressed through both diet and exercise.’

If you want to get lean – and stay there – you need to follow a healthy fat loss plan.

Ready to get started?

Vine recommends beginning by taking note of your weight, body fat percentage and muscle mass using one of the above methods. Watch how these figures change over a few days – is your weight and muscle mass dropping, but your body fat increasing, despite regular workouts, for example? ‘That could mean you’re eating too many carbs and not enough protein to sustain your muscle,’ Vine says. Tweak your regime accordingly and monitor the numbers again. Repeat until it’s solely fat coming off.

Need help? Learn how to count your



Exercise for fat loss

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The best type of workouts for fat loss? ‘Those you can consistently commit to,’ Vine says. ‘Whether that’s sweating it out every day or a couple of times a week, it’s more important to focus on the quality of your workouts over their quantity.’

Sounds like a win-win, right? Save time, gain more. But how to make sure your sessions are of gold star standards?

‘To lose body fat, HIIT workouts, which include some weight-bearing exercises using either body weight or dumbbells and kettlebells, work best,’ Vine recommends. ‘Aim for a mixture of compound exercises (squats, lunges, press ups), isolation exercises (hamstring curls, leg extensions, lateral raises) and a bit of cardio. Ultimately, the more muscle you have, the faster you’ll burn fat, and the more time you spend working out at around 75% of your maximum heart rate, the greater the afterburn effect – which basically means the longer you’ll be burning calories after you’ve left the gym.’

All well and good, but what does that look like IRL?Try Vine’s sample workout to get you started. ‘I like to set trackable targets in the gym to get people working harder,’ he says. ‘So instead of just doing 20 burpees, record how quickly you can do them and focus on getting faster.’

  • 8 minutes on the cross trainer at a fast warm-up pace
  • 1000m sprint on the rowing machine
  • 4 minutes on the stair master at 80% MHR

Then perform 3 sets of 15 reps of the following:

  • Kettlebell squat
  • Kettlebell deadlift
  • Shoulder press
  • Chest press
  • Leg extension


When getting to grips with how to lose body fat there’s plenty of food for thought. ‘Most women do perform better on a high protein, moderate fat and low carb diet,’ Vine says. ‘To maintain muscle, you typically need 0.5g protein per lb of body weight – this can be increased to 0.75g if you want to build more muscle (which will ultimately help to reduce body fat more quickly). For carbs, I suggest starting with 1g per pound of body weight then reducing down, if necessary, until it’s only fat coming off, not muscle.’

So best stock up on protein-enriched products then? ‘Supplements should only be used if you can’t meet your targets through a healthy, balanced diet alone,’ Vine says. ‘The more nutritious sources of energy you feed your body with, the more it will want to use them – meaning your training will improve, you’ll burn more calories and build more muscle, and you’ll lose more body fat.’

Lindsay suggests monitoring your food intake using a

calorie counting app

. ‘Add up what macros you’re currently eating,’ she says. ‘It’s much easier if you’re consistent – ie eating the same thing every day. It may be dull but remember, it’s only for a short period of time while you work out why you aren’t losing fat. Having this base will make adjusting your diet easier. Aim for a balance of lean meat, fish, complex carbs and lots of veg. And avoid eating too much fruit and juices, which are high in sugar.’

And, lastly, drink. No, not G&Ts on ice – we’re good, but not that good – but water. Lots of it. ‘If you’re dehydrated, your performance will suffer, so you won’t be able to push yourself as hard during training,’ Vine says. Which means? ‘You won’t burn as many calories or build as much muscle.’

Avoid these

7 mistakes people make trying to count macros


And for Morris and Addison, it’s not just diet and exercise that are worth bearing in mind when it comes to maximises fat burn. ‘Sleep quality and too much stress are the most underestimated lifestyle habits in relation to fat loss,’ Morris says.  For

19 ways to sleep better tonight

, read on.

How to maintain your body fat percentage?

You made it. Well done. So now how to sustain that well-balanced bod? ‘You may need to increase your calorie intake,’ Vine says. What? ‘You’ll need more calories to maintain the muscle you’ve built.’ And before you think the lower you go with the whole body fat percentage thing, the better,


. ‘If your body fat gets too low, your body will need to find alternative energy sources – and will start to eat your muscles.’ How to tell if you’re teetering on the edge? ‘You’ll feel tired, headachey and weaker in your workouts – watch out for not being able to lift as heavy as you used to. It could be a sign that you need to put some fat back on.’

Now you’re up to speed on how to lose body fat safely, try these

core strengthening exercises

this week or give this

4 week

ab workout

a go.

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