To reduce body fat percentage effectively, focus on a combination of exercise, dietary changes, and lifestyle habits:

Exercise Strategies

• Strength Training: Engage in resistance training at least twice a week to build muscle, which increases metabolism and helps reduce body fat, including dangerous visceral fat around organs

• Cardio Exercise: Aim for 150–300 minutes of moderate-intensity aerobic exercise weekly, such as running, cycling, or swimming, to help decrease waist circumference and body fat

• High-Intensity Interval Training (HIIT): Incorporate HIIT workouts a few times per week. This involves short bursts of intense exercise followed by recovery periods, which can boost metabolism and fat loss more effectively than steady-state cardio

Dietary Adjustments

• Increase Protein Intake: Eating a high-protein diet preserves lean muscle mass, promotes fullness, reduces appetite, and increases calorie burning through digestion

• Eat Healthy Fats: Include sources of unsaturated fats like olive oil, nuts, avocados, and fish, which support fat loss and improve body composition when consumed in moderation

• Reduce Refined Carbs and Sugary Drinks: Cut back on processed foods high in refined carbohydrates and avoid sugar-sweetened beverages and alcohol to lower calorie intake and reduce fat gain

• Stay Hydrated with Unsweetened Beverages: Drink water, unsweetened tea, or sparkling water instead of sugary drinks to reduce calorie consumption

Lifestyle Factors

• Get Sufficient Sleep: Aim for at least 7 hours of quality sleep per night to regulate hunger hormones, reduce cravings, and support fat loss

• Increase Daily Movement: Beyond structured exercise, increase general physical activity like walking, gardening, or taking stairs to burn more calories throughout the day

Additional Tips

• Consider adding probiotics to your diet, as some strains may help reduce body fat and waist circumference

• Avoid fad diets or quick fixes; sustainable fat loss requires consistent changes over time

By combining these approaches-strength training, cardio including HIIT, a high-protein and healthy fat diet, reducing processed foods and sugars, adequate sleep, and staying active-you can effectively lower your body fat percentage and improve overall health