Ways to Reduce Body Fat Percentage: The Cheapest vs.The Most Expensive
Trying to reduce your body fat percentage can be an overwhelming process.
To help you out, we’ve listed ideas for how to do it right, whether you’re willing to splurge or trying to save.
Cheaper Option: Home Cooked Meals
It is hard to overstate the importance of diet when it comes to body fat percentage.
To burn off a red velvet Cheesecake Factory cheesecake (which comes in at a whooping 1600 calories), you would have to walk for 5-10 hours.
Home cooking allows you to decide the quality and health of the ingredients that go into each meal. Even something that is generally considered healthy can be made much healthier at home.
For example, many restaurants use high calorie ranch dressing and croutons that can drive up the number of calories of a salad from 300 to over a 1000. If you make your own salad at home with balsamic vinaigrette, you’ll be doing yourself a major favor.
Cooking at home is also far cheaper than eating out and, while it takes a bit of extra time to shop for food and prepare a meal, it clearly will benefit both your body fat % and wallet.
Cheapest And Most Expensive Ways To Reduce Body Fat Percentage
Expensive Option: Personal Chef and Nutritionist
Many professional athletes employ both a personal chef and a licensed nutritionist to design their meal plan and execute it for them. A personal chef is not to be confused with a private chef, who works for only 1 family. Personal chefs serve multiple clients, often prepping several meals for all their clients each day. Depending on the skill level of the chef and nutritionist, the cost can vary from forty dollars an hour to hundreds of dollars per hour. This option doesn’t make sense for most people whose jobs are not centered around their physique. However, if you can afford it, it is definitely a luxurious way to eat food that is both healthy and delicious.
Cheaper Option To Reduce Body Fat Percentage: Standing
Standing can’t help that much with body fat %, right? Wrong. Standing can burn up to 140 calories more per hour than sitting. Even if you take a modest estimate of 60 more calories per hour over an 8 hour span, that adds up to almost 500 calories a day. Over the course of a week, a deficit of 500 calories a day would lead to 1 pound of weight loss. Add that up over multiple weeks, and you’ll be reducing your waist in no time by just standing.
Expensive Option To Reduce Body Fat Percentage: Desk Treadmill
Desk treadmills are a fine alternative to just standing. The cost for one can vary from 300 dollars to over 600 dollars. The benefit of using a desk treadmill is that your joints won’t get as tight as they would from sitting because you are moving constantly. Additionally, you will burn extra calories and fat from moving more in your daily routine. According to the American Council Of Exercise, every individual should get at least 20 minutes of walking per day. Not only does the desk treadmill help you get in your daily exercise but it can improve your focus at work.
Cheaper Option: Home Workout
While diet is the most important factor in reducing body fat percentage, exercise is a close second. There are increasing benefits for fat loss with increased exercise duration and intensity. When designing your workouts it is important to take this into account.
You might think it is harder to do burpees for 3 straight minutes than to do 5 pushups every 30 minutes throughout a 10 hour period. However, because the volume of the 5 pushup workout is much higher it would burn significantly more calories and build more muscle. Essentially, for fat loss, it is smart to build up your endurance and workout volume. This way you can add more lean muscle mass to burn extra calories. In fact, muscle burns 3 times as many calories as fat. It is also important to consider the size of the muscles you are working.
Your legs have larger muscles than your upper body and building up your lower body strength will burn more fat in relation to your upper body. It is also worth considering combining cardio and strength training in your at home workouts since that will maximize the number of calories burned and you achieve a caloric deficit.
Expensive Option: Online Coaching and Personal Training
Online coaching and personal trainers are expensive, but it can be worth it if you haven’t worked out much or are looking for a program that can help you meet your long term fitness goals. Similar to a physical therapist, a personal trainer understands what level of difficulty a workout you need and how to push you just the right amount. Another reason people sign up for personal trainers is just to get themselves to the gym. You wouldn’t want to pay 200 dollars for a session and just not show up, so making that investment can be a huge motivator. Of all the expensive options listed, a personal trainer makes the most sense for the average person and can help you get on track with your fitness routine to lose body fat percentage.
Cheaper Option: Gym
A planet fitness gym membership only costs 10 dollars a month. There’s also the element of online classes and group fitness.
Working out with a group can motivate many people to go to the gym, and it adds an additional social component that can increase your energy output each workout. Still, at the YMCA and many other gyms, the classes are not included in the membership.
Overall, for the value you get a gym is still one of the cheaper options, especially if you go with a lower end gym like planet fitness, which still has a lot of the equipment you would want to use.
Overall, there are a variety of options you can choose from when you want to reduce body fat percentage (Measure Body Fat Percentage And Why It’s Important). Whichever option you choose, make sure it is something that you can integrate into your lifestyle and always spend your money wisely.