woman getting out of bed and stepping on a scale

How to Lower Body Fat Percentage Easily

Posted by Chris Manus on

Are you looking for ways to get the most out of your workouts and decrease your body fat percentage? If so, you’ve come to the right place! It can undeniably be intimidating when it comes to living a healthy lifestyle and getting into shape. But don’t worry, with our helpful tips, resources, and easy-to-follow strategies – along with some fun recipes that'll keep you motivated - we’ll show you how lowering body fat is as easy as ABC. So if your goal is to have six pack abs or just tone up a little bit more, look no further because this post has got everything you need. 

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What Is Body Fat Percentage? 

Body fat percentage is the amount of body fat (including essential fat) that a person has compared to their total body weight. It is typically expressed as a percentage or ratio, with higher numbers indicating more body fat and lower numbers indicating less body fat. Essential body fat is necessary for healthy functioning, while excess body fat can lead to health issues such as obesity, diabetes, heart disease, and stroke. That said, while it’s an important number to keep an eye on, too much obsession over body fat percentage is inadvisable. Healthy eating habits and regular exercise are always better indicators for a healthier lifestyle than worrying about every fractional difference in size or mass.

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Why Is Body Fat Percentage Important? 

man with low body fat percentage exercising

Knowing your body fat percentage can help you better understand your personal health risks. Generally speaking, men should have a body fat percentage between 10-20%, while women should have between 18-30%. If your body fat percentage falls outside of these ranges, it could be an indication that you need to make dietary or lifestyle changes in order to reduce your risk of developing certain medical conditions. 

How Can You Measure Your Body Fat Percentage? 

There are several methods for measuring your body fat percentage. These methods vary in accuracy but include skinfold measurements (using calipers), hydrostatic weighing (measuring buoyancy in water), air displacement plethysmography (using a Bod Pod machine), and bioelectrical impedance analysis (measuring electrical resistance via electrodes). Each method has its own pros and cons so it’s important to do research before deciding which one is best for you. 

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Calorie Intake 

The first step towards reducing your body fat is understanding how many calories you need each day. This number varies greatly depending on sex, age, height, weight, and level of physical activity. It’s important to find out what the right amount is for you so that you don’t over or under eat. Once you know this number, make sure that the majority of your daily caloric intake comes from whole foods such as fruits, vegetables, lean proteins, complex carbohydrates, nuts and seeds. 

Exercise Regularly 

woman working out

In addition to controlling your calorie intake, regular exercise is key for keeping your body in shape. Make sure that you incorporate both cardio exercises (such as running or cycling) and strength training into your routine. Cardio exercises help burn calories while strength training builds muscle mass—both of these activities will help reduce body fat percentage! Aim for at least four days of exercise per week for maximum results. 


If possible, supplementation can be a great way to boost results and ensure that our bodies have all the nutrients they need to perform optimally. Supplements like whey protein powder can easily be added into shakes or smoothies; omega-3 fatty acids help with joint pain; multi-vitamins provide essential vitamins & minerals; and probiotics aid digestion & gut health—all of which contribute positively towards lowering your body fat percentages. In addition to these nutrients, HUMBLEROOTS Performance Gummies can help you to reach your body fat goals. These gummies are intended to provide natural and effective treatments for sleep, stress, and energy, all of which are significant elements in achieving and maintaining a healthy weight. 

The Role of Genetics in Body Fat Percentage

It is increasingly more apparent that genetics play a critical part in determining individual body fat percentage. While healthy eating and physical activity are still essential for performance, there are some aspects such as body frame size, metabolic rate, hormonal effects, and energy storage that are shaped by our genetic inheritance. The exact role of genetics remains hazy, however researchers have identified specific genes or gene variations which may be associated with fat storage as well as the overall percentage of body fat experienced by an individual. With further investigation it is hoped this knowledge will help assess risk for potentially life-threatening health issues caused by having too much or too little body fat. So next time you look in the mirror, don't forget to thank your parents for their unique contribution to your performance!

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Decreasing Your Body Fat Percentage

Lowering your body fat percentage does not have to be a grueling task day after day--it can be easy if you employ the right strategies. By understanding what foods and drinks are best for you and by getting enough exercise, you can make meaningful progress towards a healthier body composition. Finally, while diet and exercise are the bedrock of lowering your body fat percentage, don’t forget to look into some supplements that can help too--natural herbal blends like our gummies rise to the occasion by providing additional energy, helping you sleep better, and balancing stress levels. Visit HUMBLEROOTS to see how our gummies can help with energy, sleep, & stress – Let's get started on your journey today!

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