How to drop body fat percentage - Vigyaa

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How to drop body fat percentage

Do you want to burn fat and achieve the best weight possible in the context of overall health? Read to know more

Losing fat isn't the same thing as losing weight. There is a big difference between losing weight and losing fat. Weight loss is the sum loss of your total body weight that includes water loss, muscle loss and fat loss. Fat loss is reduction of stored body fat.

Simply knowing how many kilos you have lost does not reveal a full meaningful picture because dieting frequently results in a loss of significant amounts of muscle mass. Thus, you should focus on losing body fat, not on losing body weight.

Individuals who are trying to lose weight should not focus on weight loss alone. The aim should be to improve your body composition, drop body fat percentage and achieve the best weight possible in the context of overall health.


Body fat percent is a measurement of body composition telling how much of the weight of your body is fat. Body fat percentage is the true measurement of how fit the body is.

Your body is composed of two types of mass: fat mass and lean mass (fat-free mass). A fit body composition is one that includes a lower percentage of body fat and a higher percentage of lean mass, which includes muscle, bones, and organs.


To reach an appropriate level of body fat, you need to encompass principles of nutrition, exercise program and behaviour modification to promote lifestyle change. It is a lifestyle modification that can help you reach appropriate levels of body fat and lean mass.


  • Weight train all muscle groups using eight-12 repetitions.
  • Train aerobically with one moderate-intensity session and four HIIT sessions per week.
  • Gradually replace unhealthy fats and carbs with good ones.
  • Eat protein at every major meal.
  • Stagger calories (three lower-calorie days followed by two balance-calorie days).
  • Drink plenty of water to stay full.
  • Eat four-five cups of fruits and vegetables each day.
  • Eat whole grains instead of refined.
  • Switch to fat-free or low-fat dairy.
  • Cut out junk foods.
  • Cut out high sugar drinks and foods.
  • Cut back on alcohol.
  • Get at least eight hours of sleep.


For the average person, the most common way to monitor body weight is to step on the scale. Scales, however, only measures the weight of a person in kilograms or pounds. Scales are unable to differentiate between body fat and lean mass.

Using scale weight alone, some people appear overweight even if they do not necessarily have a lot of fat. Conversely, a person could appear to be of normal weight, but have high body fat percentage level. The best way to see the changes that have happened in your body is to take progress pictures. Take progress pictures, in the exact same outfit, location, and pose, throughout your journey as well. Watching the transformation happen before your eyes in photographs is really cool.

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