Body fat percentage (%) is a ratio of your lean mass (including bones and muscle mass) to fat mass, so decreasing body fat % includes both increasing lean mass and decreasing fat mass.
In terms of health, having an ideal body fat percentage and healthy lean mass appears to be more important than overall weight or BMI (a measure of height-to-weight ratio).
To achieve an ideal body fat percentage, healthy eating, and both weight resistance and cardiovascular-type physical activity play important roles.
- Eating slightly fewer calories than you’re burning, while keeping protein intake moderately high, can help.
- For activity, achieving at least 150 minutes per week of cardiovascular-type physical activity and at least 2 days per week of weight-resistant physical activity is a good place to start. For some people, more activity is more beneficial, and to learn if you are a ‘responder’, we offer Nutrigenomix testing.
- What is ‘normal’ for you depends on many things, including your gender, your age, your race and much more. Here is a list of the norms for most people ages 18-64 years:
| Women | Men | |
| Essential Fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Acceptable | 25-31% | 18-24% |
| Obesity | >32% | >25% |
Source: https://www.acefitness.org/education-and-resources/lifestyle/tools-calculators/percent-body-fat-calculator
Having adequate body fat is important for proper hormonal and immune health, so lower isn’t always better.
By combining regular physical activity with healthy eating, we typically see clients lose an average of 2-3% body fat per month.
Healthy Weight Loss Program
End Yo-Yo Dieting! With the plan that fits YOUR life.
If you are looking to change the number on the scale, lose inches, fit into a specific size, or reduce body fat, our proven program, which has been helping thousands of Canadians since 2015, can help you reach your goal.
Sports & fitness nutrition
Whether you’re planning a lifestyle transformation or taking your fitness to the next level, a dietitian plays a key role in supporting fat loss, muscle gain, and improved performance.
Our clients have experienced increased muscle mass while reducing body fat. The right nutrition plan that is personalized for your activities supports performance, energy, and recovery so you can reach your results faster.
Glp-1 Meal plan package
If you’re using GLP-1 medications, a dietitian can help you get the most benefit while avoiding nutrient gaps, side effects, and muscle loss. Without the right guidance, these medications may lead to fatigue, hair loss, or inadequate protein and vitamin intake. With our non-biased, stigma-free support, you’ll feel confident that your health and results are fully supported.