A Healthy Body Fat Percentage – How to Achieve it!

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Maintaining a healthy body fat percentage is one of the best things you can do for your health and well-being.

But how can you achieve that without sacrificing your happiness and quality of life?

Many women struggle with this question, especially as they age, and their metabolism slows down. 

According to the World Health Organization, more than 1.9 billion adults worldwide are overweight, and 650 million are obese.

These conditions can lead to serious health problems including heart disease, diabetes, stroke, and some cancers. That’s why it’s important to find a balance between your weight and your lifestyle.

In this article, we’ll show you how to maintain a healthy body fat percentage by following 8 key steps.

These steps are based on suggestions from registered dietitians. By applying them, you’ll not only improve your physical health, but also your mental and emotional well-being.

You’ll feel more confident, energetic, and happy. So, let’s get started!

What a Healthy Body Fat Percentage Entails

Maintaining a healthy body fat percentage means that you are keeping your body fat within a range that is considered optimal for your overall health. This typically involves having neither too much nor too little body fat.

The specific healthy range can vary depending on factors like age, gender, and individual goals, but it generally refers to having a body fat level associated with reduced health risks and good physical well-being.

To maintain a healthy body fat percentage, you need to follow a healthy lifestyle that includes eating well, being physically active, getting enough sleep, and managing stress. You also need to monitor your weight regularly and make adjustments if needed.

The Importance of Maintaining a Healthy Body Fat Percentage

• Maintaining a healthy body fat percentage is important because it can improve your quality of life and help you live longer. It can also boost your self-esteem, confidence, and happiness.

• A healthy body weight can prevent or reduce the risk of many chronic diseases and conditions, such as heart disease, high blood pressure, stroke, diabetes, some cancers, osteoporosis, arthritis, and depression.

• It can also improve your immune system, metabolism, digestion, and brain function.

Tips for Maintaining a Healthy Weight

These are the 8 keys to maintaining a healthy body fat percentage and staying fit and fabulous:

1. Set realistic and specific goals 

The first step to maintaining a healthy body fat percentage is to know what you want to achieve and how you’ll measure your progress. Don’t set vague or unrealistic goals, such as “I want to lose weight” or “I want to look like a supermodel”.

Instead, set SMART goals, which are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, a SMART goal could be “I want to lose 5 kilograms in 3 months by eating 500 fewer calories per day and exercising for 30 minutes 5 times a week”.

This goal is clear, quantifiable, realistic, related to your weight objective, and has a deadline.

2. Keep track of your calorie intake and expenditure

Calories are units of energy that measure how much food you eat and how much energy you burn. To maintain a healthy body fat percentage, you need to balance your calorie intake and expenditure.

If you eat more calories than you burn, you’ll gain weight. If you eat fewer calories than you burn, you’ll lose weight. If you eat the same amount of calories as you burn, you’ll maintain your weight.

To keep track of your calories, you can use apps like MyFitnessPal or Lose It!, which can help you log your food intake and activity level. These apps can also give you personalized feedback and suggestions on how to improve your diet and exercise habits.

3. Maintain a Healthy Body Fat Percentage by Eating a Balanced and Nutritious Diet

Not all calories are created equal. Some foods provide more nutrients and benefits than others.

To maintain a healthy body fat, you need to eat a balanced and nutritious diet that includes a variety of foods from different food groups. A balanced diet should consists of:

• Protein

These are the building blocks of your muscles, bones, skin, hair, and nails. They include foods like meat, fish, eggs, dairy products, beans, nuts, and seeds.

You should choose lean or low-fat protein over fatty or processed ones, as they provide more essential amino acids and less saturated fat.

• Fat

These are essential for your brain function, hormone production, and absorption of fat-soluble vitamins. They include foods like oil, butter, cheese, nuts, seeds, avocado, and oily fish.

You should choose unsaturated fat over saturated or trans fat, as they provide more omega-3 fatty acids and less cholesterol.

• Fiber

This is a type of carbohydrate that helps regulate your digestion, blood sugar levels, and cholesterol levels. It also helps you feel full and satisfied after eating.

It includes foods like fruits, vegetables, whole grains, beans, nuts, and seeds. As a woman, you should aim for at least 25 grams of fiber.

• Vitamins and Minerals

These are micronutrients that support various functions in your body, such as immunity, metabolism, growth, and development. They include foods like fruits, vegetables, dairy products, meat, fish, eggs, nuts, seeds, and fortified cereals.

4. Drink plenty of water

Water is essential for your body’s hydration, temperature regulation, digestion, and detoxification. It also helps you control your appetite and prevent overeating.

Water has zero calories and can help you flush out excess sodium and waste products from your body.

You should drink at least 2 liters of water per day, or more if you exercise or live in a hot climate.

You can also drink other fluids, such as tea, coffee, juice, or milk, but avoid sugary drinks, such as soda, energy drinks, or sports drinks, as they can add unnecessary calories and harm your teeth.

5. Exercise Regularly

Exercise is not only good for your physical health, but also for your mental and emotional health. It can help you burn calories, build muscle, strengthen your bones, improve your cardiovascular system, boost your mood, reduce stress, and enhance your self-esteem.

You should aim for at least 150 minutes of physical activity per week, such as brisk walking, jogging, cycling, swimming, or dancing. There are some strength training exercises to lose body fat you should try at least twice a week, such as lifting weights, doing push-ups, squats, or planks.

You can also try some flexibility and balance exercises, such as yoga, pilates, or tai chi.

6. Get Enough Sleep

Sleep is vital for your body’s repair and recovery. It can also affect your appetite and metabolism.

When you don’t get enough sleep, your body produces more ghrelin, a hormone that stimulates hunger, and less leptin, a hormone that suppresses hunger.

This can make you crave more food and eat more calories than you need. Lack of sleep can also lower your energy levels and motivation to exercise. You should aim for 7 to 9 hours of quality sleep per night, and follow a regular sleep schedule.

You can also improve your sleep hygiene by avoiding caffeine, alcohol, nicotine, and screens before bed, keeping your bedroom dark, cool, and quiet, and relaxing with some soothing music, meditation, or reading.

You should find healthy ways to cope with stress, such as talking to someone, writing in a journal, listening to music, taking a walk, breathing deeply, or practicing mindfulness.

You can also seek professional help if you feel overwhelmed or depressed.

7. Manage your Stress

Stress is inevitable in life, but it can have negative effects on your weight and health. When you’re stressed, your body releases cortisol, a hormone that increases your blood sugar levels and triggers fat storage.

Stress can also make you eat more comfort foods that are high in fat, sugar, and salt.

Just as we already mentioned, finding ways to cope with stress can help you in maintaining a healthy body fat percentage.

8. Be Consistent and Patient

Maintaining a healthy body weight percentage is not a one-time event, but a lifelong journey. You should not expect to see results overnight, or give up when you face challenges or setbacks.

You should be consistent with your habits and patient with yourself.

Celebrate your achievements and reward yourself with something that makes you happy and supports your goals. You should not compare yourself to others or judge yourself harshly.

You should remember that you are unique and beautiful in your own way.

Success Stories from Maintaining A Healthy Body Fat Percentage

We’d like to share with you some success stories from women who have achieved and maintained their ideal body weight percentage by following the practical advice we have discussed.

Anna, 35 years old: “I used to be overweight and unhappy with my appearance. I tried many diets and pills but nothing worked for me. Then I decided to change my lifestyle and follow the keys to maintaining a healthy body weight.

I set realistic goals and tracked my calories with an app. I ate a balanced diet and drank more water. I exercised regularly and got enough sleep. I managed my stress with meditation and yoga.

I was consistent and patient with myself. I lost 20 kilograms in a year and kept it off for another year. I feel more confident, energetic, and happy. I love my body and myself.”

There are many more stories like these that show that it is possible to maintain a healthy body fat percentage.

Healthy Meal Plan to Maintain a Healthy Body Fat Percentage

To give you an idea of what a healthy meal plan for women might look like, I can suggest a sample menu for one day. This is not a fixed or strict plan, but rather a general guideline that you can modify according to your taste, budget, and availability.

The sample menu is based on a 2000-calorie diet, which is the average daily calorie intake for women who are moderately active. You may need more or less calories depending on your age, height, weight, activity level, and health goals.

The meal plan is based on the following principles:

• It provides a balanced and varied diet that includes foods from all the food groups: fruits, vegetables, grains, protein, and dairy. These foods provide all the essential nutrients, vitamins, and minerals that your body needs for optimal health and well-being.

• It limits or avoids added sugars, saturated fats, trans fats, salt, and alcohol. These substances can contribute to weight gain, inflammation, and chronic diseases, such as diabetes, heart disease, and some cancers.

• It controls the portion sizes and calorie intake. The meal plan is designed for a 2000-calorie diet, which is the average daily calorie intake for women who are moderately active.

However, you may need more or less calories depending on your age, height, weight, activity level, and health goals. You can use online tools like to estimate your calorie needs and adjust your portions accordingly.

• It promotes hydration and satiety. The meal plan includes plenty of water and other calorie-free beverages, such as tea or coffee. It also includes foods that are high in fiber and protein, such as fruits, vegetables, whole grains, beans, nuts, seeds, eggs, dairy products, meat, fish, and tofu.

These foods can help you feel full and satisfied after eating and prevent overeating or snacking.

• It allows for flexibility and enjoyment. The meal plan is not a fixed or strict plan, but rather a general guideline that you can modify according to your taste, budget, and availability.

You can vary your food choices and try new recipes to keep your meals interesting and enjoyable. You can also treat yourself occasionally to your favorite foods, as long as you keep them in moderation and balance them with healthier options.

Here is the sample menu for one day:

Breakfast:

• 1 cup of cooked oatmeal with 1/4 cup of fresh or dried fruits, 2 tablespoons of chopped nuts, and a dash of cinnamon
• 1 cup of low-fat milk or plant-based milk
• 1 boiled egg or 2 tablespoons of peanut butter

Snack:

• 1 medium apple or banana
• 1/4 cup of plain yogurt or cottage cheese

Lunch:

• 2 slices of whole-wheat bread with 3 ounces of grilled chicken breast, lettuce, tomato, and mustard
• 1 cup of mixed green salad with 2 tablespoons of low-fat dressing
• 1 cup of carrot sticks or cherry tomatoes
• 1 cup of water or unsweetened tea

Snack:

• 1/4 cup of hummus or salsa
• 10 whole-wheat crackers or baby carrots

Dinner:

• 3 ounces of baked salmon or tofu with lemon juice and herbs
• 1/2 cup of brown rice or quinoa
• 1 cup of steamed broccoli or spinach
• 1 cup of water or low-fat milk

Dessert:

• 1/2 cup of fresh berries or melon
• 1 small square of dark chocolate or a popsicle

This is a sample menu for one day that can help you manage your weight and provide you with all the nutrients that you need. You can vary your food choices and try new recipes to keep your meals interesting and enjoyable.

You can also treat yourself occasionally to your favorite foods, as long as you keep them in moderation and balance them with healthier options.

Typical African dishes

Breakfast:

• Akara (Bean Cakes): Made from black-eyed peas, onions, and spices, akara is a protein-rich breakfast option.
• Ogi (Pap): A traditional Nigerian porridge made from fermented maize or sorghum, providing energy and fiber.
• Fruit Salad: A mix of chopped fruits such as watermelon, pineapple, and oranges, for added vitamins and minerals.

Snack:

• Roasted Plantain (Boli): A tasty and satisfying snack option, rich in potassium and fiber.
• Groundnut (Peanuts): A small handful of roasted peanuts for a protein boost and healthy fats.

Lunch:

• Jollof Rice: A flavorful dish made with rice, tomatoes, peppers, and spices, providing carbohydrates and vegetables.
• Grilled Chicken or Fish: Lean protein sources seasoned with Nigerian spices like suya spice or yaji.
• Vegetable Soup (Efo Riro or Edikang Ikong): A nutritious soup made with assorted vegetables, palm oil, and fish or meat.
• Garri (Cassava Flakes) or Amala (Yam Flour): Traditional Nigerian staples served alongside the main dish for added carbohydrates.

Snack:

• Chin Chin: Crunchy and sweet fried snacks made from flour, sugar, and spices.
• Kuli Kuli: Crunchy peanut snacks made from groundnuts, often seasoned with spices like ginger and garlic.

Dinner:

• Pepper Soup: A spicy and flavorful soup made with assorted meats or fish, peppers, and traditional spices like uziza or ata rodo.
• Eba (Garri): A staple Nigerian swallow made from cassava flakes, served with the pepper soup for a filling meal.
• Okra Soup (Okro): A nutritious soup made with okra, tomatoes, onions, and often meat or fish, served with fufu or pounded yam.

Dessert:

• Moin Moin: A savory bean pudding made from black-eyed peas, onions, and peppers, often served as a side dish but can also be enjoyed as a light dessert.

This meal plan incorporates traditional Nigerian dishes that are flavorful, nutritious, and satisfying, providing a balance of carbohydrates, protein, healthy fats, vitamins, and minerals.

Remember to adjust portion sizes according to individual calorie needs and dietary preferences.

Things to Avoid When Maintaining a Healthy Body Fat Percentage

Some things to avoid when maintaining a healthy body weight include:

• skipping meals especially breakfast;
• eating too fast or too much;
• choosing unhealthy foods or drinks; being sedentary or inactive;
• not getting enough sleep and
• being stressed or depressed.

To avoid these mistakes or pitfalls, you can:

• eat regular meals and snacks that are balanced and nutritious;
• eat slowly and mindfully;
• limit or avoid processed foods, added sugars, saturated fats, trans fats, salt, and alcohol;
• drink water or other calorie-free beverages;
• be physically active for at least 150 minutes per week;
• get at least 7 to 9 hours of sleep per night; and
• find healthy ways to cope with stress, such as meditation, yoga, hobbies, or social support.

Summary

In this article, we have shared with you 8 keys to maintaining a healthy body fat percentage and staying fit and fabulous. The keys are:

• Set realistic and specific goals
• Keep track of your calorie intake and expenditure
• Eat a balanced and nutritious diet
• Drink plenty of water
• Exercise regularly
• Get enough sleep
• Manage your stress
• Be consistent and patient

We have also explained what maintaining a healthy body weight entails, why it is important for your health and well-being, and what are some things to avoid when trying to achieve and keep your ideal weight.

We have also shown you some success stories of women who have followed these tips and improved their physical and mental health.

We hope you found this article helpful and inspiring. You can leave us a comment below and let us know what you think of our tips, or share your own experience and feedback.

If you find this article helpful, please consider sharing it to others. We really appreciate it.

Thank you for reading, and remember: you are beautiful, unique, and capable of achieving your weight goals.

About the Author

Jonathan Okah is a versatile professional with a passion for teaching, writing, and adventure. Learn more about the author.