The One Trick People With a Low Body Fat Percentage Swear By

Emily Laurence
·5 min read
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Woman with low body fat percentage drinking a smoothie

Do you ever look at someone who is fit and full of energy and think, what’s their secret? It’s why so many people are obsessed with knowing what celebrities eat and what their workout routines are. But the average person doesn’t have an abundance of time and resources to devote to their physique. And truth be told, the habits many celebrities live by aren’t all that healthy and sustainable anyway.

When it comes to how non-celebs maintain a low body fat percentage, health experts have noticed that they tend to have something in common—and it’s not following an absurd fad diet or spending hours in the gym. Curious to know what it is? Keep reading to find out.

Related: Want to Lose Weight? Here Are 16 Actually Doable Ways To Do It Quickly and Safely 

The Number One Trick People With Low Body Fat Percentage Swear By

Sharon George, MS, RD, CDN, a registered dietitian at New York Bariatric Group, says that she’s noticed one big commonality people with a low body fat percentage share: consistency. “Consistency is the name of the game to live a healthy lifestyle. Practicing good habits and staying focused and on track is important,” she explains. “When you have a plan, the rest is easy.”

George explains that for people with a low body fat percentage, healthy habits are so ingrained into their routine that they’re a no-brainer. This is vastly different from people who try to commit to a restrictive eating plan, which can be successful for weight loss in the short-term, but not the long-term. In fact, scientific studies show that people who go on diets for weight loss gain more weight than people who never diet.

Consistency is key, but it’s important to know what habits it’s important to be consistent with, which are outlined below.

Related: Looking to Lose Weight? Get Started With These 40 Expert and Science-Backed Foods and Drinks

Diet

When it comes to diet, Dr. Dexter G. Turnquest, MD, FACS, DABOM, a bariatric surgeon at Houston Methodist Willowbrook Hospital, recommends following an eating plan consisting primarily of lean meats, whole grains, vegetables and healthy fats.

George agrees, saying, “Consume a diet high in lean protein, low in refined sugars and carbohydrates. Don’t forget to include small amounts of whole grains and fiber as well. Resist sugary high calorie and diet drinks filled with artificial sweeteners.”

The Mediterranean diet is one example of this way to eat, which prioritizes vegetables, fruit, legumes, whole grains and plant-based proteins as well as fish. One major reason why eating this way is connected to long-term health is because it isn’t restrictive. There is no shortage of foods you can eat when following the Mediterranean diet.

Related: 10 Real People Share the One Change They Made That Finally Helped Them Lose Weight 

Exercise

How do people with a low body fat percentage exercise? Dr. Mustafa H. Alibhai, MD, a board-certified general surgeon at NOVA Bariatrics, says what’s most important is…drumroll…consistency. “Incorporating exercise into a daily routine helps burn calories, increase metabolism and maintain a healthy body composition,” he says, adding that when coupled with a healthy diet, regular exercise can help maintain a calorie deficit, which is important for weight loss.

To maintain consistency, it’s important to find a form of exercise you enjoy. If you’re not sure what to try, George recommends high-intensity interval training (HIIT) and cardio workouts to burn fat, doing them three to four times a week for 40 minutes. “Resistance training is also a wonderful way to exercise and help maintain a healthy body fat percentage,” she says.

Dr. Turnquest echoes this advice, saying, “People with low body fat tend to be more active, engaging in both aerobic and resistance training exercises.”

Sleep and stress management

George and Dr. Turnquest say that it’s also important to get consistently good sleep and also to find ways to manage stress in a healthy way. Scientific studies back up this importance. Scientific research shows that not getting enough sleep may increase body mass index because it elevates hormones associated with weight gain. Research also shows that stress is linked to weight gain because it increases levels of the hormone cortisol, which makes losing weight harder. Also, people may eat more unhealthy foods if they are stressed.

“Aim for between seven to nine hours of sleep each day,” George says. “Getting too little or too much sleep can affect your hormone levels, body fat stores, appetite and hunger. How you sleep at night is what sets you up for the next day. Always remember a sleep routine is key. Try to have your ‘bedtime’ and ‘wake up time’ around the same time day to day to help your body run efficiently on its internal clock. This, in turn, will help you burn calories and fat and improve your daily body functions.”

As you can see, what all these habits have in common is consistency. “Adopting a balanced and health-conscious approach can contribute to overall well-being and reduce the risk of associated health issues,” Dr. Turnquest explains. It’s never too late to replace unhealthy habits with healthy ones. When you do make changes, Dr. Alibhai says to do it slowly and incrementally. That way, you’re more likely to stick with them for good.

Next up, find out what morning habit can help you lose weight faster, according to weight loss experts.

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