Your body fat composition is the most accurate method of determining your fitness level. To be truly “fit”, your body fat percentage needs to be within a certain range–one different for men and women. If it’s too high, you’ve got some body fat to burn. Too low, and you need to gain some weight!
So, how can you change your body fat composition? There are a few things you can do:
To Increase Body Fat Composition
If you have too little body fat (yes, there is such a thing!), you can experience some pretty negative side effects, such as:
- Heart trouble
- Low energy levels
- Reduced muscle function
- and so on…
In order to increase your body fat composition and gain more weight, there’s one simple thing to do: eat more.
You should try to eat more healthy fats, such as those from red meat, dairy products, nuts, seeds, olive oil, avocadoes, etc. You should also consume more carbohydrates (with plenty of pasta, white rice, and potatoes thrown into the mix). Your body turns carbs into fat, so eating more carbohydrates can help you to increase your body fat composition.
To Decrease Body Fat Composition
This is very likely what you need to do! It’s much more common to find people to need to LOSE a bit of body fat, which is also a much harder challenge. Here are a few tips to help you change your body fat composition and lose fat:
Fuel up before working out. If you want to burn more fat and calories during a workout, your body will need some energy to draw on. The secret to an efficient workout is to eat 30 to 90 minutes before hitting the gym. Mix some complex carbs with simple carbs, along with some protein and a bit of healthy fats. No more than 300 to 500 calories is necessary, and you will have the energy to power through your workout!
Treat food as fuel. Instead of eating for pleasure, see your food as something to fuel your body. Yes, you can still enjoy your meals, but don’t eat because it makes you feel good. It can take a lot of work to change this mindset, but it will help you be much happier in the long run! Plus, it will help you shed body fat!
Eat early. You should be eating first thing in the morning, as that is when your body’s energy and nutrient reserves are at their most depleted. Your body has been making repairs all night long, so you need to eat in order to give your body the nutrients and energy it needs. Eating first thing in the morning will stop you from being hungry later in the day.
Find the balance. If your goal is to lose body fat, you need to eat the right balance of food: 50% carbs, 25% protein, and 25% fat. However, make sure those carbs are primarily from fruits and veggies, and that most of your fat comes from healthy sources (olive oil, coconut oil, nuts, seeds, etc.). That’s the best way to keep losing fat!
Build your muscles. To lower your body fat composition, you need to increase your lean muscle mass. The only way that you’re going to see the results you want is by building more muscle, which means spending less time on the treadmill or stationary bike and more time lifting weights. The more you lift, the more you develop your muscles, and the more energy your muscles will use on a daily basis. That is the key to changing your body fat composition the effective way!