Written by Jason Whistler, Health & Wellness Expert
Jason Whistler is a leader in health, wellness, and personal development and the founder of Yakushi-An wellness centers. He is dual, board-certified in Health & Wellness Coaching and Therapeutic Bodywork and has the distinction of teaching Ninpo Taijutsu for over 20 years.
Being healthy means having the right amount of body fat. Too much body fat, more than 15% for guys and 24% for girls, can cause problems. These include brain fog, low energy, shorter lifespan, slow metabolism, and sore joints.
Here are three ways to lower your body fat
1. Burn more calories than you eat
To lose fat, you need to burn more calories than you eat. Many diets and exercise plans promise quick results, but they don't always work in the long run.
Things like special weight loss drugs, keto diets, intense workout programs (like P90X), low-fat diets, HIIT workouts, and fasting can help, but they do not work alone. The most important thing is to eat fewer calories than you burn and to move your body regularly. Here are some ways to do that:
Walk more: Try to walk 10,000 to 12,000 steps every day. You can also walk with a weighted backpack (called "rucking") to burn even more calories.
Eat healthy foods: Focus on vegetables, lean meats, nuts and seeds, a little fruit, and the occasional serving of whole grains.
Eat less junk food: Cut back on foods high in fat and sugar.
Eat lots of veggies: Non-starchy vegetables are low in calories and high in fiber, so you can eat a lot of them without eating too many calories.
Eat slowly: Pay attention to your body and stop eating when you're not hungry.
2. Eat more protein and fiber
What you eat is very important for losing fat and staying healthy. Eating a lot of protein and fiber helps you build muscle, feel full, and eat fewer calories overall. Why protein is good:
Builds muscle: Your body needs protein to build and fix muscles.
Keeps you full: Protein helps you feel full, so you don't overeat.
Speeds up metabolism: More muscle means your body burns more calories, even when you're resting.
Burns calories during digestion: Your body burns more calories when it digests protein than when it digests fat or carbs.
Try to eat 0.7 to 1 gram of protein for every pound you weigh. Good sources of protein are eggs, lean meats, fish, chicken, bone broth, Greek yogurt, and collagen powder. Why fiber is good:
Healthy gut: Fiber helps your gut work well.
Keeps you full: Fiber makes you feel full longer.
Steady blood sugar: Fiber helps keep your blood sugar levels even.
Lowers disease risk: Eating fiber can lower your risk of some diseases.
Eat lots of non-starchy vegetables and supplement with fruits, beans, and unrefined whole grains (like Quinoa and brown or wild rice) to get enough fiber.
3. Lift weights regularly
Cardio done right is good, but lifting weights is great for losing fat and staying healthy. Lifting weights builds muscle, and muscle burns more calories, even when you're resting. Why lifting weights is best:
More muscle: More muscle helps you burn fat and be stronger.
Better metabolism: Lifting weights helps your body burn sugar and fat more efficiently, lowering your risk of diabetes and metabolic dysfunction.
Stronger bones: Lifting weights makes your bones stronger, which is great for preventing accidental breaks as we age.
Easier daily tasks: Being stronger makes everyday activities easier and helps prevent injuries.
Try to lift weights 2 to 3 times a week for 15 to 30 minutes, working all your major muscle groups. You can start with just body weight and gradually lift heavier weights or do more reps to keep challenging your muscles.
In short
To have a healthy amount of body fat (less than 15% for guys and 24% for girls), you need to:
Eat Fewer Calories and Move More: Be mindful of what you eat and be active every day.
Eat Lots of Protein and Fiber: Eat foods that help you build muscle and feel full.
Lift Weights Regularly: Build muscle to speed up your metabolism and improve your health.
By doing these things, you can lose body fat, get healthier, and feel better.
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Jason Whistler, Health & Wellness Expert
Jason Whistler is a leader in health, wellness, and personal development and the founder of Yakushi-An wellness centers. He is dual board-certified in Health & Wellness Coaching and Therapeutic Bodywork and has the distinction of teaching Ninpo Taijutsu for over 20 years. With a deep understanding of biomechanics, health, and human potential, Whistler has developed strategies that significantly enhance physical and mental well-being. He has dedicated his life to helping others break free from pain and stress, enabling them to enjoy more ease, joy, and fulfillment in their lives. His mission: Empower individuals to achieve true life mastery
