How To Get 8% Body Fat- Fast & Easy Weight Loss Tips

How to get 8% body fat

Reaching a body fat percentage of 8% is a very difficult task, but if you have the passion and want to lose weight then it attainable goal because many people have achieved it.

If you’re an athlete and want to improve performance and physique or simply looking to improve overall health and appearance, then strive for to get 8% body fat is very worthy.

Again keep in your mind that losing body fat, especially lower abdomen fat is very challenging and requires hard work, dedication, and passion.

In this article, we will discuss various steps for how to get 8% body fat.

Strategies for getting 8% body fat

Create a long-term calorie deficit

The first step in achieving a low body fat percentage is to create a calorie deficit. This means that you have to burn lots calories than the calories you utilize daily.

This calorie deficit can be achieved by reducing your daily calorie intake or increasing your physical activity level, or ideally, a combination of both. In order to create a calorie deficit, you will need to track your daily calorie intake and its burning.

Food dairy or calorie tracking application is used to track your daily calorie intake and burning. These tools allow you to input the foods you eat on daily basis and the corresponding calorie values, which can help you to stay on track and make adjustments as needed.

Another way to create a calorie deficit is to increase your daily physical activity level. This can be achieved by incorporating more physical activity into your daily routine. This can include such as running, cycling, swimming, gym, cricket, hokey, tennis, football, or weightlifting.

You will burn more calories when you increase your physical activity. These physical activities will create a calorie deficit and you will achieve your goal.

Incorporate strength training Into your daily routine

Along with creating a calorie deficit, strength training is also an essential aspect of achieving a low body fat percentage. Strength training helps to build and maintain muscle mass, which is important for burning calories and keeping your metabolism high.

Strength training is a type of workout in which your muscles contract against resistance and huge loss of calories.

Many scientific studies tell that in addition to lots of health benefits, strength training play important role in fat loss.

According to one study five months of strength exercise, reduces 1.46% of body fat. It is also useful for visceral fat loss. Resistance training may leave some fat that will melt at a resting stage.

Strength training increases the rate of metabolism, calorie burning and muscle mass. In strength training, the weight of protein in the body is increasing while fat decreases.

Common Strength training includes weightlifting, resistance training, bodyweight exercises, kabaddi, etc. It is very important to focus on multiple exercises that work on multiple muscle groups such as squats, deadlifts, pull-up incline and decline bench, push-ups etc.

Adding strength training into your daily routine will not only build your muscle and burn calories, but it will also help you maintain your muscle mass and body appearance as you lose body fat.

Increase your protein intake

Protein is an essential nutrient that helps to increase mass and repair muscle tissue. To support muscle growth and recovery, proteins are very important. The daily recommended intake of protein is 0.7-1 gram of protein per kilogram of body weight.

Several studies have revealed that a high protein diet main mass of the muscle during weight loss.

Scientific studies tell us that eating high-protein food reduces the risk of body fat and obesity. Moreover eating protein rich diets may help to reduce appetite and increase fat burning.

Rich sources of protein include chicken, beef, fish, eggs, dairy products, and plant-based options such as beans, lentils, and tofu.

Monitor your daily or weekly progress

Monitoring your progress is an important part of achieving a low body fat percentage. It is crucial to track your progress regularly so that you can make changes as needed. This can include tracking your body weight, body measurements, Body mass index, and progress photos.

Measurement of body fat percentage is the most accurate way to track your progress. There are several methods to measure body fat percentage, such as s

kinfold calipers
bioelectrical impedance analysis (BIA)
dual-energy x-ray absorptiometry (DXA).

By monitoring your progress regularly, you will be able to see how your body is changing with your diet and exercise. Then according to the progress, you will go further.

Eat balanced and nutrient-dense foods

Eating balanced and nutrient-dense foods is crucial for getting a low body fat percentage. Nutrient-dense foods provide the vitamins, minerals, and other nutrients your body needs to function properly while keeping the calorie intake low.

A diet rich in vegetables, fruits, lean proteins, and whole grains can provide your body with essential nutrients while keeping your calorie intake low.

Always avoid processed foods and high-calorie snacks as much as possible, because they can add unnecessary calories to your diet and make it harder for you to create a calorie deficit.

It’s also important to stay hydrated and drink enough water, as it can help keep your metabolism high and flush out toxins that are harmful to you from your body.

Get enough sleep

Getting enough sleep is essential for getting a low body fat percentage. Sleep plays an important role in regulating hormones that control appetite, metabolism, and weight gain.

According to one study sleeping less than 6 hours per night leads to the risk of developing obesity among young women.

According to another research, lack of sleep can lead to an increase in appetite, making it harder for you to create a calorie deficit. Additionally, lack of sleep can cause an increase in stress hormones, which in turn causes weight gain.

The normal duration of sleep is at least 7-8 hours of sleep per night to ensure that your body is getting the rest it needs to function properly.

Step 6: Control stress levels

Stress can also play a role in weight gain and body fat percentage. When you’re stressed, your body releases cortisol, a hormone that can cause weight gain, especially in the abdominal area.

It’s important to find ways to manage and reduce stress levels, such as through exercise, meditation, or spending time with loved ones.

Additionally, try to avoid stressors as much as possible, and make sure to schedule time for relaxation and leisure activities.

Cook at home

Cooking at home can allow you to control the ingredients used in your meals and keep a record of your calorie intake more easily.

Always try to avoid high-calorie sauces and dressings, and opt for healthier cooking methods such as grilling, baking, or steaming. Because these cooking techniques have a low content of calories.

Plan your meals

Planning your meals in advance can help you stay on track and avoid unnecessary and high calories eating. Prepare your meals for the week on the weekends, or plan out your meals for the next day the night before.

Avoid distractions during eating

Eating during watching TV or scrolling through your phone can cause overeating and make it harder to note your calorie intake.

It’s good to eat your meals in a designated area, free of distractions, to help you focus on your food and pay attention to your body’s hunger and fullness signals.

Concentration during eating is very essential for fat loss. With focus, you will eat according to your need.

Keep healthy snacks on hand

Having healthy snacks on hand, such as fruit, nuts, or vegetables, can help curb cravings and keep you from unnecessary food and overeating.

Incorporate HIIT

High-Intensity Interval Training (HIIT) is a great way to burn lots of calories and boosts your metabolism. If you have a dream to lose fat then must incorporate HIIT exercises such as burpees, mountain climbers, or jumping jacks into your routine.

Get support from experts

Taking support from experts can be helpful in achieving a low body fat percentage. An expert can be your friend, family member, gym trainer, or personal trainer, who knows how to lose fat and is ready to help you in your fat-loss journey.

Keep in mind that achieving a body fat percentage of 8% is a difficult task, and it is important to be realistic and dedicated to the process.

Getting low body fat needs hard work, dedication, and patience to see results. It’s good to consult a professional or a qualified healthcare provider before making any drastic changes to your diet and exercise routine.

Summary

Getting a body fat percentage of 8% is a challenging and very difficult task but an attainable goal. You can achieve this goal and improve your overall health and appearance, by creating a calorie deficit, incorporating strength training into your routine, and monitoring your progress.

Remember to be patient and consistent with your effort, it takes time and patience to see results. Consult with a professional if necessary for personalized guidance.

Author

Gowhar Ali

Pharm D, Mphil, Diploma in Nutrition
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