How To Lose Body Fat For Women: 9 Ways For Females To Reduce Body Fat In 2024

mitchelle morgan

Reviewed by Sevginur Akdas, PhD
how to lose body fat women
Discover how to lose body fat for women. Photo: Viktoria Ostroushko/Shutterstock

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If you’re like most of us, you’ve probably had a tough time losing weight. The good news is there are different ways to master how to lose body fat in women.

Lifestyle and eating habits[1] changes can help lower body fat percentage. Incorporating some of these tips into your daily routine to see weight loss results is better. Women can eat a calorie deficit and incorporate healthy dietary habits into their lifestyle, like using olive oil, eating a high-protein diet, drinking green tea, and so on.

Reducing body fat by drinking more water and getting ample sleep is also possible. Read on and explore more weight loss tips to help you lose body fat fast in 2024.

How To Lose Body Fat As A Woman

  1. Reduce calorie intake.
  2. Use olive oil.
  3. Eat a high-protein diet.
  4. Drink green tea.
  5. Add more fiber to your diet.
  6. Drink more water.
  7. Get enough quality sleep.
  8. Do more resistance training.
  9. Incorporate cardio into your workout routine.

Sustainable Ways For Women To Reduce Body Fat

Sustainable Ways For Women To Reduce Body Fat
You can lose body fat in several ways. Photo: Ruslan_127/Shutterstock

Losing weight requires a strategy to achieve a healthy body fat percentage. Simple changes can help you lose belly fat and prevent weight gain. Here are some sustainable ways to reduce body fat to try today:

Reduce Calorie Intake

On average, a woman needs around 2000 calories[2] daily. However, this number varies greatly depending on your age, height, activity level, lifestyle, health condition, etc. You can download an app or check your caloric needs according to your factors. You can also use apps to track your food intake, where you can see not just calories but vitamins, minerals, and more.

One great way to reduce calorie intake and achieve weight loss is by refraining from eating refined carbs.[3] Not all carbs are bad, but refined carbs like white bread, cakes, and breakfast cereals are high-calorie foods that don’t offer much nutrition.

Instead, focus on slowly adding more nutritious foods to your day. For example, add a serving of vegetables to every dinner, have a fruit for dessert, or bring a healthy snack to work, like nuts and seeds.

Ensure that the calories you consume daily contain complex carbs, protein, healthy fats,[4] vegetables, and fruits. A tip is to eat more vegetables[5] and fewer carbs to reduce abdominal fat quickly.

Use Olive Oil

Consuming olive oil is another excellent tip that can help you change the numbers on the scale.

Olive oil has been a staple in healthy diets for a long time. It can help you achieve your body fat reduction[6] goals because it’s a healthy fat source that contains monounsaturated fats.

Monounsaturated fats may lower bad cholesterol in the body. When you focus on eating low-cholesterol foods like olive oil, you reduce your chances of gaining body fat. That’s why the Mediterranean diet,[7] characterized by high consumption of extra-virgin olive oil, is one of the best dietary approaches for weight loss.

So, consider switching to olive oil to reduce belly fat today. It’s ideal in salad dressings and whenever you need to cook a meal. However, avoid frying foods with oil at high temperatures as it produces unhealthy trans-fatty acids.

Eat A High Protein Diet

A high-protein diet[8] is another way to reduce body fat and prevent weight gain. That’s because protein helps suppress hunger and keeps you fuller.

Adding more protein to your diet sees a reduction in the hunger hormone ghrelin[9] and an increase in the hormone glucagon. Feeling fuller longer is a winning strategy because you’re less likely to snack or eat more.

In addition, a high-protein diet is an excellent way to boost metabolic rate and burn more calories. Eating more protein[10] can help you continue to burn more calories hours after eating.

A good protein range[11] for women is 1.2 grams to 1.5 grams/kg to promote fullness and boost sustainable weight loss.

Examples of healthy protein sources include:

  • Lean meats.
  • Eggs.[12]
  • Quinoa.
  • Fatty fish.
  • Lentils.[13]
  • Nuts.

Drink Green Tea

Instead of high-calorie sugary beverages, drink low-calorie green tea for fat-loss help.

Green tea[14] is a good source of antioxidants.[15] It may also help to improve cognitive function, boost brain health, and provide nutrients.

You might wonder how green tea helps lower body fat percentage.[16] Well, it’s a good source of beneficial compounds such as caffeine.

Drinking a cup or two of green tea helps boost caffeine levels in your body, which can help to burn more fat.[17] It’s also handy when you need more energy[18] to work out.

Green tea is a common ingredient in many weight loss supplements and fat burners for women.

Still, pursuing a healthy lifestyle calls for focus on exercising and eating healthy rather than taking supplements. Food nutrients help build healthy habits and are more bioavailable, while supplements are costly and only offer short-term solutions.

Add More Fiber To Your Diet

Add More Fiber To Your Diet
Eat more dietary fiber to lose weight. Photo: Tatjana Baibakova/Shutterstock

Consuming more dietary fiber[19] is another sustainable way to reduce body fat and achieve a healthy weight. Soluble fiber is good for your gut health and helps reduce your appetite.[20] Once you don’t feel like eating all the time, you stand a better chance of losing weight.

Soluble fiber helps suppress your appetite, which ensures less food intake.[21] Soluble viscous fiber, such as oats, psyllium, or ground flax seeds, is also great for appetite control.

Good sources of soluble fiber include:

  • Nuts.
  • Oats.[22]
  • Red Kidney Beans.
  • Avocado.[23]
  • Berries.
  • Apples.
  • Bananas.
  • Mangoes.[24]
  • Carrots.
  • Cauliflower.
  • Broccoli.
  • Black beans.
  • Lentils. 

Drink More Water

If you’re not big on hydration, today is the day that changes. That’s because drinking enough water is another sustainable strategy to lose weight.

Water helps the body burn more calories by increasing your resting energy expenditure.[25]

Sparkling water with lemon is also a calorie-free drink that replaces high-calorie sugary drinks like sodas. Drinking water can help you feel fuller longer[26] and reduce snacking, which can lead to weight gain.

Get Enough Quality Sleep

Another sustainable tip for losing body fat is to ensure you get enough quality sleep. It’s time to stop scrolling on your phone once you get to bed. Try putting away your devices half an hour before bed to ensure you get eight hours[27] of quality sleep.

Sleeping better helps improve your life and helps you reduce body fat.[28] For example, you’re less likely to indulge in midnight snacking when you fall asleep on time. Staying up late or waking up in the middle of the night can cause cravings and poor food choices.

In addition, getting enough sleep helps your body and mind rest. Being in a restful state benefits your weight loss plan by making effective food choices. You’re less likely to eat unhealthy foods[29] and can stick to nutritious meals.

Lastly, sleep is essential since you have more energy to work out. Hitting the gym for resistance training or bodyweight exercises at home can wear you out.

Resting helps your body recover, and you feel better the next time you want to do strength training[30] or cardio. A good sleep cycle provides better regulation of muscle and fat mass.

Do More Resistance Training

While you can do cardio to burn fat, it’s also prudent to work on preserving lean muscle mass.

Resistance training[31] or strength training is handy when you want to lose weight and build or maintain muscle mass. Lifting weights is beneficial since you can reduce body mass index and gain muscles.[32]

As a beginner, start with small weights and body weight exercises. You can work with a personal trainer who will devise a better exercise routine. Strength training has the potential to help you build a good physique by defining your muscles.

Notably, the Physical Activity Guidelines for Americans[33] recommends that adults do two days of resistance training weekly.

Incorporate Cardio Into Your Workout Routine

Apart from doing strength training, you should also start doing cardio to burn fat. Cardio exercises are excellent when you want to burn calories[34] and get leaner.

According to the Physical Activity Guidelines for Americans, you should engage in at least 150 minutes[33] of moderate-intensity physical activity weekly. Doing cardio can help you achieve that target.

Exercise has numerous health benefits, such as lowering blood pressure[35] and improving mental health.[36] So, it’s time to wear some workout clothes, hit the gym, workout at home, or go outside. Examples of cardio exercises include jumping jacks, burpees, and froggy jumps. 

Fat Loss For Women: Why It Really Matters

As a woman, you might wonder about the fuss about body fat percentage. Does it really matter how much you weigh?

Body fat is good since it helps in many ways, such as regulating body temperature.[37] However, excess body fat can lead to health issues such as poor heart health[38] and type 2 diabetes.[39] That’s why women must aim to burn calories and maintain a healthy weight.

Thankfully, there are sustainable ways to achieve weight loss that you can maintain for a long time. Turning them into habits makes changing your lifestyle and living a healthy life easier. Plus, it doesn’t hurt when you look your best and can dress wonderfully.

What Is A Healthy Body Fat Percentage For Women?

As a woman who wants to achieve set weight loss goals, start by knowing the healthy body fat percentage. Truthfully, the ideal body fat percentage varies depending on your age.

According to the American Journal of Clinical Nutrition,[40] the best body weight for women varies between 20% and 35%. Women aged 20 to 39 should aim for 21% to 32% body fat, while those aged 40 to 59 should aim for 23% to 33%. Women aged 60 and above should aim for 24% to 35%.

More Fat Loss Tips For Women

Here are more tips to help you lose body fat.

Use A Food Journal

One tip to consider is keeping a food journal to help you track what you eat. Food journals[41] are excellent for accountability and ensuring you eat nutritious foods.

Set Up Automatic Delivery

Eating healthy requires having the right food, like fruits, vegetables, and protein for meals. Having automatic delivery of healthy foods is a great way to encourage cooking at home. You can work on reducing ordering mostly junk food.

Batch Cook Meals

Since schedules can lead to a lack of time to cook daily, work on batch-cooking nutritious meals.[42] For instance, cook big healthy meals on Sunday that you can divide to eat throughout the week.

Improve Your Ambiance

Make your home nice and warm when it’s time to eat, and even add some music. A candle can be handy to set the mood as you sit and savor a delicious, healthy meal at home.

Pick The Right Snacks

Picking the right snacks with fewer calories helps you prevent further weight gain. Examples of healthy snacks include:

  • Berries.
  • Grapes.[43]
  • Bananas.
  • Dates.
  • Raw apples. 


As a woman, taking care of your health and wellness is essential. One way to do so is by maintaining a healthy weight.

The list above shows sustainable ways for women to lose body fat. Each tip works to improve your health and change your lifestyle choices. Preventing weight gain and burning calories is possible by incorporating various tips.

Work on reducing calorie intake, eating more protein, and drinking green tea to master how to lower body fat percentage. In addition, ensure you get ample sleep, drink enough water, and exercise such as weight training.

Consult a healthcare provider or registered dietitian for guidance on how to lose body fat for women.

Frequently Asked Questions

Where does a woman lose fat first?

A woman will lose fat and muscle mass first on her legs. It’s important to do weight training to prevent further muscle mass loss.

What are the signs that your body is burning fat?

Some signs that your body is burning fat are as follows. It’s evident that your clothes fit loosely, 

What are the best exercises to burn fat?

Aerobic exercises are great to burn fat and lose weight fast. Examples of effective aerobic exercises include running, swimming, cycling, and doing high-intensity intensive training. But in reality, a combination of cardio and strength training is best.

What should I eat daily to lose belly fat?

Eat nutritious foods to lose belly fat. Ensure that your plate contains more vegetables and protein and less carbs. If possible, refrain from consuming refined carbs.

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Mitchelle Morgan is a health and wellness writer with over 10 years of experience. She holds a Master's in Communication. Her mission is to provide readers with information that helps them live a better lifestyle. All… See More