For many, attaining a 10% body fat percentage represents the pinnacle of physical fitness, symbolizing dedication, consistency, and a balanced approach to nutrition and exercise. It's more than just a number on a scale; it's a testament to a commitment to health, vitality, and peak physical condition. While the journey may seem challenging, requiring hard work, patience, and dedication, it is achievable through a combination of strategic dietary modifications, consistent exercise, and healthy lifestyle habits.
Understanding the 10% Body Fat Goal
A body fat percentage of 10% is generally considered very lean and is often associated with athletes and fitness enthusiasts. Reaching this level requires a dedicated approach to diet and exercise, focusing on creating an energy deficit to promote fat loss while preserving muscle mass. Betterme can help you stay laser-focused on your weight loss journey with nutrient-packed meal plans, fat-blasting workouts, and galvanizing challenges. Maintaining a 10% body fat percentage isn’t easy. It requires dedication, consistency, and a balanced approach to nutrition and exercise.
Key Dietary Strategies for 10% Body Fat
The best diet to get 10% body fat includes a higher protein and lower carb intake. When cutting down body fat, it’s important to maintain a good complex carbohydrate intake. The reasoning behind this drastic change is simple: decreasing your daily caloric intake ensures that you will lose weight.
Macronutrient Balance
Protein: Consume 1 gram of protein per kilogram of body weight. Protein will help preserve lean muscle mass when you’re cutting down your body fat percentage. Some lean animal protein sources include meat, seafood, dairy products, and eggs. Plant-based proteins include legumes and soy products like tofu, among others.
Carbohydrates: Your daily carb intake should be between 3 and 5 grams per kg of your total body weight. However, if it’s your first time on this type of diet plan, then start with 1 gram per pound body weight and increase as needed. While the Standard American Diet (SAD) consists of 40-60% carbs, the 10% diet has less than 25%.
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Fats: Fats are an integral part of any diet, particularly when you’re trying to lower your body fat percentage. The rest of your daily fat intake should come from monounsaturated and polyunsaturated fatty acids such as those that are found in extra virgin olive oil, nuts, and avocados. Although it may seem counterintuitive, increasing your intake of healthy fats may help lower body fat percentage and prevent weight gain.
Strategic Diet Approaches
Ketogenic Diet: The ketogenic diet is a high-fat, medium-protein, and low-carb diet. As the intake was so low to begin with, after a few days, your glycogen will be completely depleted and you’ll have to start burning fat for energy. Once it’s depleted, your body starts to use the stored fat that was previously around your abdomen and thighs as fuel during workouts. This process of using stored fat to burn for energy is called ketosis, which results in a loss of weight. Quite simply, you’re eating yourself into shape!
Bodybuilding Diet: A typical bodybuilding diet involves increasing your overall protein and calorie intake and incorporating regular strength training into your workouts. You should also take in more protein than you’re currently taking in (1g per pound of body weight). The cutting phase is based on the same principle of a bodybuilding diet, but with fewer calories and more protein. Unlike the keto diet, the bodybuilding diet allows you to consume carbohydrates to fuel your workout. Depending on your goals, you can increase or decrease your carbohydrate ratio during the bulking and cutting phase.
Vegan Diet: Vegan diets have proven to be effective in reducing fat and improving metabolism. The vegan diet has also been shown to be a good way of maintaining an already lean body. It’s a good idea to eat five or six small meals a day, spaced approximately three hours apart. This will keep your blood glucose levels more constant throughout the day. It’s also easier on your digestive system. Try to include two types of complete protein in each meal, in addition to vegetables and fruit with plenty of fiber. These nutrients are essential for energy and muscle maintenance.
Additional Dietary Tips
- Prioritize Whole, Minimally Processed Foods: Other dietary aspects of this diet that affect body weight include minimally processed whole foods and fruits and vegetables.
- Healthy Fats: A 2023 review found that a Mediterranean diet rich in healthy fats from olive oil, fish, and nuts relates to greater long-term weight loss and a lower body mass index (BMI) than other types of diets. A 2022 study in people with high cholesterol also found that eating unsaturated fats was linked to: lower body fat percentage, improved body composition, and small increases in lean muscle mass. Olive oil, avocados, nuts, and seeds are some examples of foods that contain healthy fats. Remember, unsaturated fat is still high in calories, so it’s important to moderate your intake. Instead of eating more fat overall, try swapping fried foods, processed ingredients, and refined oils for unsaturated varieties.
- Avoid Sugary Drinks and Alcohol: Swapping out sugary drinks for other selections is a simple way to help lower body fat percentage and promote long term, sustainable fat loss. Sugar-sweetened beverages like soda often contain many calories and offer little nutritional value. A 2023 review of 85 articles found that sugar-sweetened beverages are linked to greater weight gain and higher BMI levels. Alcohol is also high in calories and is associated with a higher risk of excess belly fat. Drinking alcohol may lower inhibitions, which could increase your risk of overeating. Instead, consider drinking calorie-free beverages like water, sparkling water, and unsweetened green tea. You can try adding citrus fruit, cucumbers, or mint to water for a boost of flavor without added sugar.
- Increase Fiber Intake: Fiber may play a key role in lowering body fat percentage and preventing weight gain. For instance, soluble fiber absorbs water and moves through your digestive tract slowly, helping you feel full for longer. A 2020 review found that increasing soluble fiber intake significantly decreased body weight and belly fat, independent of calorie intake. Some high fiber foods may include include fruits, vegetables, legumes, whole grains, nuts, and seeds.
- Choose Whole Grains over Refined Grains: Replacing refined grains with whole grains may help you lose extra body fat and better manage your weight. Refined grains are stripped of their bran and germ during processing, resulting in a product low in fiber and nutrients. They also tend to have a high glycemic index (GI), which may cause spikes and crashes in blood sugar levels that lead to increased hunger. A 2021 review found that eating whole grains may promote weight loss compared to eating refined grains. This may be due to their high fiber content, which may help promote feelings of fullness, reduce hunger, and control blood sugar. What’s more, studies associate diets high in refined grains with increased belly fat over time. Consider replacing refined grains from pastries, baked goods, pastas, white breads, and breakfast cereals with whole grains like whole wheat, quinoa, buckwheat, barley, and oats.
Exercise Strategies for Reducing Body Fat
Strength Training
Strength training is a type of exercise in which your muscles contract against resistance. It helps build muscle mass and increases strength over time, and it usually involves lifting weights. A 2021 review of 58 studies found that resistance training for at least 4 weeks may help decrease body fat by an average of 1.46%. It may also greatly reduce body fat percentage and visceral fat, a type of fat that surrounds the organs in your belly. Experts consider visceral fat dangerous because it’s linked to an increased risk of health conditions like diabetes and heart disease. The Physical Activity Guidelines for Americans recommend doing at least two sessions of strength training weekly and at least 150 minutes of moderate intensity aerobic exercise.
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Combine this with an intense strength training routine that includes resistance exercises. You’ll work out four days per week, splitting up your routine as follows: legs, chest and shoulders, and back and arms. Each day should target one muscle group. To build muscle, choose a weight that is heavy enough so you can only complete eight repetitions of each exercise before your muscles are fatigued. Some exercises work multiple muscle groups such as squats and lunges, which target the thighs (frontal thighs). Remember not to work on muscle groups more than once per week.
Cardiovascular Exercise (Cardio)
Cardio, also known as aerobic exercise, is any type of exercise that specifically trains the heart and lungs. A 2022 review of 15 studies tied increased aerobic exercise to decreased waist circumference in middle-aged women. Waist circumference may provide an estimate of belly fat. Similarly, a small 2023 study in 16 women found that combining aerobic exercise with resistance training helped lower body fat percentage, body weight, and cardiometabolic markers. The researchers also noted that moderate intensity aerobic exercise may be more effective than high intensity aerobic exercise. The Physical Activity Guidelines for Americans recommends getting at least 150 to 300 minutes of moderate intensity aerobic exercise weekly, or 75 minutes of high intensity exercise.
You will also participate in cardiovascular workouts six days per week for 45 minutes each time. Walk briskly on each day, except leg day. The remaining time that is needed for a good workout plan is for stretching after each training session and taking care of any injuries that result from your workouts.
High-Intensity Interval Training (HIIT)
High intensity interval training (HIIT) is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated. A 2023 review of 36 studies found that HIIT may help reduce body fat percentage, improve body composition, and preserve fat mass, which could help with long-term weight management. The authors note that cycling-based HIIT programs were the most effective. To get started, try alternating between walking and jogging or sprinting for 30 seconds at a time. You can also cycle between exercises like burpees, pushups, or squats with short rest periods in between.
Additional Exercise Considerations
Push harder with your exercises. Rather than just slogging through a higher volume of work, make sure that at least one aspect (the intensity or duration) is increased. For example, add more weight during each workout for resistance training sessions and/or increase either the duration or intensity of your cardiovascular/aerobic exercise. You should also consider adding some interval-type cardio such as sprints or HIIT workouts, where you cycle between all-out effort and easy recovery periods.
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Lifestyle Adjustments for Fat Loss
Prioritize Sleep
Improving the duration and quality of your sleep may help you reach your weight loss goals. Research indicates that a lack of sleep may contribute to fat mass and overall weight gain in several ways, such as: altering hunger hormones, increasing appetite and cravings, and increasing snacking behaviors. A 2023 review also found that getting 6 hours or less of sleep was linked to greater visceral fat levels. The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 7 hours of sleep per night to support weight management and overall good health. To support a healthy sleep cycle, consider sticking to a regular sleep schedule, limiting your caffeine intake in the evening, and minimizing your use of electronic devices before bed.
Consider Probiotics
Probiotics are a type of beneficial bacteria found in your digestive tract. A 2024 review found that taking Bifidobacterium probiotics helped reduce body fat percentage, visceral fat, and waist circumference. The researchers reported no difference in BMI, body weight, and waist-to-hip ratio. Taking supplements is a simple, convenient way to get in a concentrated dose of probiotics daily. However, you can eat probiotic-rich foods like kefir, tempeh, natto, kombucha, kimchi, and sauerkraut.
Explore Intermittent Fasting
Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting, or not eating, to help maintain a calorie deficit. The most common pattern is the 16/8 method, which involves an 8-hour eating window followed by a 16-hour fasting period. A 2024 review found that intermittent fasting may help lower: body fat percentage, body weight, fat free mass, waist circumference, and visceral fat. It’s important to note, however, that intermittent fasting may not be appropriate for everyone. For instance, it could affect hormones, especially in females, as well as muscle and strength in athletes.
Caffeine Consumption
Research suggests that drinking caffeine may help reduce body weight, fat mass, and BMI. The caffeine in coffee stimulates your central nervous system, which may increase metabolism and help boost the breakdown of fats. Caffeine has also been shown to enhance fat burning during aerobic exercise, particularly for those who are untrained or sedentary. To maximize coffee’s health benefits, avoid adding large amounts of cream and sugar. Instead, enjoy it black or with a small splash of milk.
Sustainable Fat Loss Strategies
To lower your body fat percentage sustainably, it’s best to avoid crash diets and unsafe supplements. Consider making some lifestyle and dietary changes to help promote safe, effective, and sustainable fat loss. Regular exercise, making dietary changes, and sleeping for at least 7 hours each night may help lower body fat percentage and promote long-term fat loss. Although many fad diets and fat-burning supplements promise quick results, the most effective ways of promoting long-term fat loss include modifying your diet, lifestyle, and exercise routine.
Losing weight slowly may also reduce the risk of putting it back on again later.
Common Questions and Answers
- How long does it take to lose 5% body fat percentage?
There’s no exact duration for losing 5% of your body fat. The timeline depends on several factors, such as your starting body fat percentage, activity levels, diet, and any underlying health conditions. A 2022 review of 58 studies found that resistance training helped reduce body fat percentage by an average of 1.46% after 4 weeks. A person with higher body fat levels may drop their body fat percentage more quickly than people with lower levels.
- Can I lose 10% body fat percentage in 2 months?
No research has examined whether you can lose 10% body fat percentage in 2 months. Fat loss is individual, complex, and depends on several factors.
- Is it best to lose weight fast or slow?
Research suggests that gradual weight loss may be more beneficial for improving body composition, reducing body fat, and preserving resting metabolic rate.
- How long does it take to lose 10% body fat?
Losing 10% body fat may take a few months and up to a year, depending on your starting point and approach.
- Can you lose 10% body fat in 3 months?
Yes, it’s possible to lose 10% body fat in three months with a proper diet and exercise plan. To achieve this, you’ll need to focus on creating a calorie deficit of approximately 500-1,000 calories per day through a combination of diet and exercise.
- Can you see abs at 15 percent body fat?
Most people will start to see their abs at around 12-15% body fat, although this can vary based on individual factors.