Losing body fat percentage means that first a person has to achieve his/her ideal body weight. The more you shed fat, the more you lose your body fat percentage.
Losing fat means that you have to burn more calories than you consume. But achieving healthy body fat percentage means that a person should have more patience, dedication and hard-work.
The body fat percentage (BFP) of a human or other living being is the total mass off at divided by total body mass; body fat includes essential body fat and storage body fat. Here is the Body Fat percentage chart.
High lean protein in diet :
Every individual have their own nutrient requirement as per your activity and diet. Protein foods are known to boost metabolism and to reduce the appetite along with some changes in several weight-regulating hormones. A diet high in protein increases the levels of satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing the levels of the hunger hormone ghrelin.
Low-carbohydrates (with moderate complex carbs) :
Include more healthy carbs like whole grains, millets, multigrain, brown rice, etc as they are rich in fiber and other nutrients. Fiber is known to reduce fat and will help you stay full for longer. Opt for low-carbs in the diet especially those foods which are low in Glycemic index. Low GI food causes the blood sugar level to rise in a controlled fashion, providing a consistent source of energy over a long period and helps you control food cravings, resulting in decreased appetite.
Focus on nutrients instead of calories :
Building a healthier plate can help you meet your nutrient needs and maintain your weight. To move to a healthier weight, you need to make smart choices from every food group. Go for the quality rather than the quantity to meet your nutrients.
Keep yourself hydrated :
Water is the medium for most of the body processes. When there isn’t enough water in the body these processes slow down and as a result the body burns less calories. Everyday, we lose about 700 ml of water through our skin and breathing, 100 ml in feces, 1.5 L in urine and 200 ml as sweat. Which is why we need about 2.5 -3 L of water everyday.So keep yourself hydrated and keep your metabolic rate up.
Go for weighted functional training :
Interval training means a mix of cardio & functional training like running, cycling, side-bends, etc which help you boost your metabolism and burn your calories in terms of fat. Interval training are known to increase Basal Metabolic Rate [BMR] which helps a person to burn energy in terms of fat.
Include HIIT :
Weight training helps you to maintain your muscle mass and further strengthens your muscle.