When it comes to reducing body fat, there’s a lot of information out there to digest. As a result, it can be difficult to discern which strategies are best for individuals looking to lose weight and/or lower their body fat percentage—especially since the answer is often not just diet and exercise (though they are part of it). In fact, research shows successfully achieving an ideal body fat percentage varies from person to person, so what works for one body may not work for the next.

1. BODY FAT
INTRODUCTION
KEYWORDS: WEIGHT LOSS, DIET,
FAT BURNING
HOW TO CHOOSE THE BEST DIET FOR
WEIGHT LOSS
KEYWORDS: BEST DIET FOR WEIGHT
LOSS, WEIGHT LOSS MEAL PLAN
FAT BURNING RECIPES FOR A
CLEANING WHOOSH AND WEIGHT
LOSS SUCCESS
KEYWORDS: HEALTHY RECIPES,
CLEAN EATING RECIPES, LOW
CALORIE RECIPES
CONCLUSION
KEYWORDS: CONCLUSION, REVIE
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2. PEOPLE WHO ARE PREGNANT OR BREASTFEEDING, AS WELL AS INDIVIDUALS WHO ARE MALNOURISHED,
IMMUNOCOMPROMISED OR NAVIGATING A CANCER DIAGNOSIS SHOULD REFRAIN FROM TRYING TO LOSE
BODY FAT UNLESS SPECIFICALLY DIRECTED OTHERWISE BY THEIR PHYSICIAN. “IT’S GENERALLY
RECOMMENDED IN THESE CASES THAT IN THE UNDERTAKING—OR THE DEFERRING—OF A WEIGHT LOSS
PROGRAM, A QUALIFIED MEDICAL PROFESSIONAL SHOULD BE INVOLVED IN THE INITIAL PHASES,” SAYS
DR. FENSTER.
CAUTION SHOULD ALSO BE TAKEN BY SENIORS. “THERE’S A SPECIALIZED FORM OF OBESITY IN THE ELDERLY
TERMED SARCOPENIC OBESITY, WHERE YOU HAVE THE SIMULTANEOUS EXISTENCE OF DECREASED LEAN
MUSCLE MASS WITH INCREASED FAT MASS,” SAYS ISAAC ALEXIS, M.D., FOUNDER OF SLIM SAMURAI
WEIGHT LOSS THERAPEUTICS. “YOU HAVE TO BE EXTRAORDINARILY CAUTIOUS IN THE WEIGHT LOSS
MANAGEMENT OF ELDERS, AS RAPID WEIGHT LOSS CAN LEAD TO INCREASED MORBIDITY AND MORTALITY
BECAUSE THEY NEED EVERY DEGREE OF MUSCLE MASS TO REMAIN FUNCTIONALLY INDEPENDENT.” THIS
RISK IS WHY WITH INTENTIONAL WEIGHT LOSS, YOU NEED TO INCORPORATE WEIGHT-BEARING EXERCISE TO
MAINTAIN MUSCLE WEIGHT.

3. A healthy amount of body fat is necessary for
the proper functioning of the human body.
While carrying too much body fat has been
linked to an increased risk of heart disease,
type 2 diabetes, osteoarthritis and cancer,
having too little body fat can be just as
dangerous.
“Fat exists in virtually every cell in the body—in
fact, the brain is 60% fat,” says David Friedman,
a naturopathic doctor, clinical nutritionist and
board-certified alternative medical practitioner
based in North Carolina. “Plus, fat supplies
energy for the body just like protein and
carbohydrates.” Fat also plays a role in
regulating hormones, body temperature,
immune function, reproduction, insulin
signaling and nutrient absorption. What’s more,
essential fat-soluble vitamins A, D, E and K rely
on body fat for optimal absorption.

4. “DESPITE MANY DECADES OF RESEARCH AND SOME
GENERAL GUIDING PRINCIPLES, THE EXACT BODY FAT
PERCENTAGES FOR MEN AND WOMEN IN TERMS OF
OPTIMUM HEALTH REMAIN UNKNOWN (THOUGH WE
HAVE GENERAL GUIDELINES),” SAYS MICHAEL S.
FENSTER, M.D., A CARDIOLOGIST AND ADJUNCT
PROFESSOR OF CULINARY MEDICINE AT THE KANSAS
HEALTH SCIENCE CENTER.
WITH THAT SAID, GENERAL BODY FAT GUIDELINES FOR
MEN STATE THAT 2% TO 5% BODY FAT IS ESSENTIAL,
2% TO 24% BODY FAT IS CONSIDERED HEALTHY AND
MORE THAN 25% BODY FAT CLASSIFIES AS OBESE.
FOR WOMEN, 10% TO 13% BODY FAT IS ESSENTIAL,
10% TO 31% BODY FAT IS CONSIDERED HEALTHY
AND MORE THAN 32% BODY FAT CLASSIFIES AS
OBESE. IN OTHER WORDS, THERE IS QUITE A RANGE OF
ACCEPTABILITY BASED ON AN INDIVIDUAL’S GENDER
AND BODY TYPE.
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