How to lose body fat: 12 science-backed strategies

Losing body fat is one of the most common health goals among adults — but it’s also one of the most misunderstood. Between fad diets, “fat-burning” supplements, and extreme workout plans, it can be difficult to know what actually works and what’s likely to backfire.

The truth is that body fat loss is not just about willpower, cutting calories, or exercising more. It’s influenced by a combination of nutrition, movement, sleep, hormones, genetics, stress, and daily habits. Research shows that people who lose body fat gradually — and focus on long-term lifestyle changes rather than quick fixes — are far more likely to keep it off.

This guide breaks down 12 science-backed ways to lose body fat safely, explains why body fat matters for your health, and offers practical tips you can realistically stick with. Whether your goal is to improve metabolic health, lower disease risk, or simply feel better in your body, this approach prioritizes sustainability over speed.

What is body fat, and why does it matter?

Body fat often gets a bad reputation, but it’s essential for survival. Fat tissue plays a role in:

• Hormone production and regulation

• Energy storage and metabolism

• Temperature regulation

• Immune function

• Protection of organs

• Absorption of fat-soluble vitamins (A, D, E, and K)

In fact, fat is present in nearly every cell of the body, and the brain itself is made up of roughly 60% fat. Problems arise not from having body fat, but from having too much — or too little.

Excess body fat, particularly visceral fat stored deep in the abdomen, is associated with higher risk of conditions such as heart disease, type 2 diabetes, high blood pressure, osteoarthritis, sleep apnea, and certain cancers. On the other hand, very low body fat levels can disrupt hormones, weaken immunity, and impair reproductive health.

The goal of fat loss isn’t to eliminate body fat entirely — it’s to reach and maintain a healthy, functional range that supports overall well-being.

What is a healthy body fat percentage?

There is no single “ideal” body fat percentage that applies to everyone. Healthy ranges vary based on sex, age, genetics, and overall health.

General clinical guidelines suggest:

• Men: Essential fat ~2–5%; healthy range roughly 10–24%

• Women: Essential fat ~10–13%; healthy range roughly 18–31%

Rather than fixating on a specific number, many clinicians recommend paying attention to broader indicators of health, such as:

• Waist circumference

• Blood pressure, cholesterol, and blood sugar levels

• Strength, endurance, and mobility

• Energy levels and sleep quality

Body fat loss should support health — not undermine it.

Who should not try to lose body fat without medical guidance?

Fat-loss efforts aren’t appropriate for everyone. People who should avoid intentional fat loss unless guided by a healthcare professional include:

• Individuals who are pregnant or breastfeeding

• People who are malnourished or underweight

• Those who are immunocompromised

• Individuals undergoing cancer treatment

• Older adults with low muscle mass or frailty

In older adults, rapid weight loss can worsen sarcopenia (age-related muscle loss), increasing the risk of falls, disability, and loss of independence. In these cases, preserving muscle is often more important than reducing fat.

If you have underlying medical conditions or concerns, it’s best to discuss fat loss with a qualified clinician before making major changes.

How fast should you lose body fat?

When it comes to fat loss, slower is safer — and more effective.

Research suggests that losing about 0.5% of total body fat per week, or about 1–2 pounds per week for most adults is a reasonable and sustainable pace.

Rapid weight loss often leads to:

• Greater muscle loss

• Hormonal disruption

• Slower metabolism

• Higher likelihood of regaining the weight

It’s also important to understand that fat loss is not the same as weight loss. The scale reflects total body weight, which includes fat, muscle, water, organs, and bone. It’s possible to lose fat while gaining muscle, resulting in little change on the scale — but meaningful improvements in health and body composition.

12 science-backed ways to lose body fat safely

1. Eat healthy fats instead of avoiding fat entirely

Low-fat diets were once widely promoted for weight loss, but research now shows that the type of fat matters more than the amount.

Unsaturated fats — such as monounsaturated and polyunsaturated fats — support heart health, improve satiety, and slow digestion, helping you feel full longer. In contrast, trans fats and excessive amounts of refined vegetable oils are associated with inflammation and metabolic dysfunction.

Healthy fat sources include:

• Olive oil and olives

• Avocados

• Nuts and seeds

• Eggs

• Fatty fish

Practical tip: Replace processed snack foods with meals that include a source of healthy fat to help control hunger and reduce overeating.

2. Limit ultra-processed foods and refined sugars

Ultra-processed foods make up a significant portion of the modern diet and are strongly linked to higher body fat levels. These foods are often calorie-dense, low in nutrients, and designed to be hyper-palatable, making it easy to overeat.

Refined sugars can also spike blood sugar and insulin levels, which promotes fat storage — especially in the abdominal area.

Examples of ultra-processed foods include:

• Packaged baked goods

• Sugary cereals

• Sweetened beverages

• Chips, pastries, and candy

Practical tip: Focus on whole or minimally processed foods most of the time, and treat highly processed foods as occasional — not daily — choices.

3. Be mindful of liquid calories

Calories from drinks are easy to consume and don’t trigger the same fullness signals as solid food. Sugary beverages and alcohol can contribute a significant portion of daily calories without reducing hunger.

Water plays a key role in metabolism, digestion, and fat breakdown. Studies suggest that increasing water intake may support fat loss by promoting lipolysis (the breakdown of fat).

Practical tip: A common guideline is to aim for roughly half your body weight (in pounds) in ounces of water per day, adjusting based on activity level and climate.

4. Increase protein intake to preserve muscle

Protein is one of the most important nutrients for fat loss. Diets higher in protein are associated with:

• Increased feelings of fullness

• Reduced cravings

• Preservation of lean muscle mass

• Slightly higher calorie burn from digestion

Protein also helps reduce levels of ghrelin, the hormone that stimulates hunger.

Good protein sources include:

• Poultry, fish, and lean meats

• Eggs

• Dairy products like yogurt or cottage cheese

• Legumes and tofu

Practical tip: Try to include a source of protein at every meal and snack.

5. Eat more fiber-rich foods

Fiber slows digestion, stabilizes blood sugar, and helps control appetite. Research shows that people who consume higher amounts of fiber tend to lose more weight — even without strict calorie counting.

Fiber is also associated with reductions in visceral (abdominal) fat, which carries higher health risks than subcutaneous fat.

High-fiber foods include:

• Vegetables and fruits

• Beans and lentils

• Whole grains

• Oats and bran

Practical tip: Aim to gradually increase fiber intake to around 25–30 grams per day, increasing slowly to avoid digestive discomfort.

6. Support gut health with fermented foods

The gut microbiome plays a role in metabolism, inflammation, and fat storage. A more diverse gut microbiota is associated with healthier body composition.

Fermented foods provide beneficial bacteria that support gut health, including:

• Yogurt and kefir

• Sauerkraut and kimchi

• Fermented pickles

Practical tip: Add one fermented food per day, such as yogurt with breakfast or fermented vegetables with dinner.

7. Reduce exposure to hormone-disrupting chemicals

Certain environmental chemicals — often called obesogens — may interfere with hormone signaling and metabolism, making fat loss more difficult.

Common sources include:

• Plastics and food packaging

• Non-stick cookware

• Some pesticides and herbicides

Practical tip: Use glass or stainless-steel containers when possible and avoid heating food in plastic.

8. Strength train to preserve and build muscle

Resistance training is one of the most effective ways to improve body composition. When combined with dietary changes, strength training leads to greater fat loss than diet alone.

Benefits include:

• Preserving lean muscle

• Increasing resting metabolic rate

• Improving insulin sensitivity

Practical tip: Aim for strength training that works all major muscle groups at least twice per week.

9. Include cardiovascular exercise and intervals

Cardiovascular exercise helps burn calories and supports heart health. High-intensity interval training (HIIT), which alternates short bursts of intense effort with recovery periods, has been shown to produce greater fat loss than steady-state cardio alone.

Practical tip: Combine moderate-intensity cardio (like brisk walking) with occasional interval sessions for balance.

10. Increase daily movement outside of exercise

Non-exercise activity thermogenesis (NEAT) includes all movement outside of structured workouts. Low levels of daily movement are strongly associated with higher body fat.

Examples include:

• Walking

• Standing

• Household chores

• Taking the stairs

Practical tip: Look for small opportunities to move more throughout the day, especially if you have a sedentary job.

11. Prioritize sleep for hormone balance

Sleep deprivation disrupts hormones that regulate appetite and stress, including leptin, ghrelin, and cortisol. Chronic poor sleep is associated with increased body fat, particularly around the abdomen.

Practical tip: Aim for 7–9 hours of sleep per night, keeping a consistent sleep schedule when possible.

12. Slow down and eat mindfully

It takes time for fullness signals to reach the brain. Eating quickly increases the risk of overeating.

Practical tip: Try to eat without distractions, chew thoroughly, and stop when you feel comfortably — not completely — full.

What to expect during body fat loss

Fat loss isn’t linear. Plateaus, fluctuations, and periods of slow progress are normal. Clothing fit, waist measurements, strength, and energy levels often provide better feedback than the scale alone.

It’s also important to recognize that emotional well-being doesn’t automatically improve with fat loss. Sustainable progress includes addressing stress, mental health, and self-compassion — not just physical changes.

The bottom line

Losing body fat safely isn’t about extreme restriction or perfection. It’s about consistent, realistic changes that support your health over time.

Focusing on whole foods, strength training, daily movement, sleep, and stress management can help reduce body fat while preserving muscle and improving overall well-being. If you have health concerns or need guidance, a qualified healthcare professional can help tailor an approach that’s right for you.

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