Body Composition

5 Scientifically-Proven Ways to Reduce Your Body Fat Percentage from 25% to 15%

Sandra Wu
December 15, 2023

Embarking on a journey to shed body fat and move from 25% to 15% is a common health goal for many. In this straightforward guide, we're sharing five proven methods that work for both men and women.

Embarking on a journey to shed body fat and move from 25% to 15% is a common health goal for many. In this straightforward guide, we're sharing five proven methods that work for both men and women.

Plus, we'll introduce you to Spren—a simple and affordable tool that utilizes your iPhone for tracking body fat changes accurately and effortlessly. Now, you can enjoy free body scans anytime, making it easier to monitor your fitness progress.

On a fitness journey? Measure your body composition changes with the Spren body scanner app. 

  1. Smart Eating: Nourish Your Body Right

Fueling your body for lower body fat involves making smart food choices. Opt for a balanced diet filled with lean proteins like chicken or beans, plenty of colorful fruits and veggies, and whole grains such as brown rice or quinoa. Refer to the Dietary Guidelines for Americans (DGA) for personalized and evidence-backed tips on crafting a nutritious eating plan.

  1. Muscle Building: Shape Up with Strength Training

Incorporate strength training exercises into your routine to build lean muscle. Try activities like weightlifting, push-ups, or squats at least two to three times a week. Not only will this tone your muscles, but it will also rev up your metabolism, helping you burn more calories even at rest.

Source: Journal of Applied Physiology, 2017

  1. Quick Workouts: Burn Fat Fast with HIIT

Kickstart your fat-burning journey with High-Intensity Interval Training (HIIT). Mix short bursts of intense exercise, like sprinting or jumping jacks, with brief rest periods. Aim for 20-30 minutes, three times a week. This not only torches fat but also improves your heart health.

Source: American College of Sports Medicine, 2014

  1. Sleep Well: A Key to Losing Fat

Prioritize good-quality sleep as a crucial factor in your fat loss strategy. Aim for 7-9 hours of sleep each night, creating a consistent sleep schedule. Quality sleep helps regulate hunger hormones, reducing late-night cravings and aiding your body in fat loss efforts.

Source: American Journal of Clinical Nutrition, 2018

  1. Drink Up: Water Helps Melt Fat

Stay hydrated by drinking plenty of water throughout the day. Replace sugary drinks with water, and try to consume at least eight 8-ounce glasses daily. Hydration supports your body's various functions, including the efficient breakdown of fat. Make it a habit to carry a reusable water bottle for easy access.

Source: Frontiers in Nutrition, 2016

By integrating these practical tips into your lifestyle, you'll not only reduce body fat but also foster overall well-being. Remember, small, consistent changes lead to significant results over time.

Introducing Spren: Your Affordable Body Composition Tracker

Tracking changes in your body fat percentage is now effortless and cost-free with Spren. Using your iPhone camera, Spren employs advanced machine learning, AI, and computer vision to deliver accurate body composition results, comparable to DEXA scans. With Spren, enjoy unlimited free scans and take control of your fitness journey. Download the app today.

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Sandra Wu

Monitor your Body Composition
The Spren app is the easiest, most accurate way to track your body composition.
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