9 Ways to Reduce Body Fat, Reduce Excess Fat

Fat is a part of everyone's body. The higher your fat levels, besides affecting your external appearance, it also negatively impacts your overall health. Therefore, knowing how to reduce body fat is crucial for health care. If our body accumulates too much fat, it can increase the risk of various chronic diseases, such as heart disease, diabetes, high blood pressure, and also increase the risk of clogged arteries.

When body fat is high enough to affect appearance and health, knowing how to reduce it becomes something we must consider. In this article, we will introduce the causes of high fat, how to calculate body fat percentage, and effective ways to reduce body fat.

What Causes High Body Fat?

The condition of excessive body fat accumulation can be caused by a mix of factors, including both behavioral and uncontrollable factors, such as:

• Eating habits: Such as eating fried foods, fast food, snacks, bread, fatty meats, high-sugar foods, and high-carbohydrate foods. These foods cause the body to receive excess energy, which eventually accumulates as fat.
• Lack of exercise: Sitting or lying down for long periods, not moving the body, and not exercising. These behaviors cause the body to burn energy too slowly, allowing it to easily turn into accumulated fat.
• Alcohol consumption and smoking habits: Alcohol can increase triglyceride levels, and smoking can reduce levels of good HDL cholesterol, which helps remove cholesterol from the body.
• Age: This is a factor; as age increases, the metabolism slows down, increasing the chance of fat accumulation.
• Gender: Men are more prone to accumulating fat in the abdominal area, while women tend to accumulate fat around the hips and thighs.

How to Calculate Body Fat Percentage

Knowing how to calculate body fat percentage can help assess your body fat status and overall health better than looking at body weight alone. The easiest calculation method involves calculating BMI and then using it to calculate body fat percentage.

Step 1: Calculate BMI

• Using metric units (kilograms and meters):
  BMI = weight in kilograms / (height in meters)^2
  For example, if you weigh 70 kg and are 1.70 meters tall:
  BMI = 70 / (1.70 * 1.70) = 24.22
• Using imperial units (pounds and inches):
  BMI = (weight in pounds / (height in inches)^2) × 703
  For example, if you weigh 160 pounds and are 68 inches tall:
  BMI = (160 / (68*68)) × 703 = 24.3

Step 2: Calculate Body Fat Percentage

Men: Body Fat % = $(1.20 \times \text{BMI}) + (0.23 \times \text{Age}) - 16.2$

Women: Body Fat % = $(1.20 \times \text{BMI}) + (0.23 \times \text{Age}) - 5.4$

8 Ways to Reduce Body Fat You Can Easily Do Yourself

Changing behaviors is the most important way to reduce body fat and is the method that yields long-term results, especially controlling diet, eating low-fat and beneficial foods, and exercising regularly.

1. Reduce high-calorie foods, processed foods, and foods that are very sweet or salty.
2. Focus on protein and high-fiber foods to help build muscle.
3. Choose foods with good fats, such as avocados, nuts, olive oil, and fish.
4. Drink enough water, as it helps the metabolic system work efficiently.
5. Avoid or reduce alcohol consumption to help reduce triglyceride accumulation.
6. Get enough sleep and rest to allow the body to recover and function at its best.
7. Do cardio exercise, such as running, swimming, or cycling, to help burn fat.
8. Do weightlifting exercises to train muscle strength, increase muscle mass, and help the body's metabolism work better.

VASER Liposuction Technology

If you have a lot of accumulated fat or fat in specific spots, relying on behavioral changes may take a long time, and for some people, it may not produce results. This makes relying on technology an effective alternative.

VASER Liposuction technology uses ultrasound waves to break down fat cells into liquid before suctioning them out. This method helps reduce damage to surrounding tissues, causes less swelling and bruising, and allows for a faster recovery than traditional liposuction. It is a way to reduce body fat that shows results quickly within a few days.

The highlights of VASER Liposuction are that it can solve fat removal problems in specific areas, involves less pain, has a fast recovery, and reduces the problem of skin waviness (lumpiness) from liposuction.

360 Liposuction

If you have a problem with fat accumulated 360 Liposuction degrees around the torso, choosing 360 Liposuction is a good option. It involves liposuction of the abdomen, waist, and lower back for more comprehensive coverage than general liposuction.

It is suitable for people with fat accumulation around the torso, those who want proportionality, and desire natural-looking results.

*In all cases, the treatment type depends on the specialized doctor's assessment of what is most suitable, in order to reduce the chance of potential problems and to ensure the treatment is as effective as possible.

Top Med World is the best medical tourism platform

Top med world has selected leading clinics and hospitals renowned in Thailand and around the world for plastic surgery and dentistry, related to body fat reduction methods, such as:

1. ID Clinic
2. Wansiri Hospital
3. Masterpiece Hospital
4. Bumrungrad International Hospital
5. Kamol Cosmetic Hospital
6. Lelux Hospital
7. Fresh Plastic Surgery (A leading hospital in Korea)
8. Lienjang Plastic Surgery

If you would like to know information about price packages and special promotions for liposuction from leading hospitals and clinics in Thailand and around the world, presented by Top Med World, contact us for an appointment to meet a doctor or for an online consultation.