BMI and Body Fat Percentage: Diet Tips And Solutions To Lose Weight

Looking to lose weight and reduce body fat quickly and healthily? Should you try the 16:8 intermittent fasting method, go on a keto diet, or pair your efforts with exercise? The truth is, there are many things to watch out for when it comes to diet during weight and fat loss—only by paying attention to these details can you effectively burn fat, build muscle, and even reduce water retention. With less bloating, your weight naturally drops! In this article, we’ll break down various methods for weight loss, reducing water retention, and cutting fat—helping you slim down fast and feel lighter. This is your ultimate slimming guide!

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1. Before You Start: Do You Really Need to Lose Weight?

Before diving into weight loss diets or workout plans in pursuit of rapid fat loss, you should first determine whether you actually need to slim down. Don’t jump blindly into detoxes, fat-burning exercises, or slimming routines—doing so without a real need can end up harming your health.

1.1 Know Your BMI

BMI, or Body Mass Index, is a widely used indicator for assessing obesity in adults aged 18 to 65. It’s calculated by dividing your weight (in kg) by your height (in meters) squared. Although the formula is the same for men and women, the interpretation of results varies across regions.

According to the WHO standards for the Western Pacific Region, a BMI below 18.5 is considered underweight, 18.5–22.9 is normal, 23–24.9 is overweight, and 25 or above is classified as obese.

But even if your BMI is under 22.9, don’t celebrate too soon—you might still need to lose fat. That’s because BMI doesn’t reflect your actual body fat percentage or muscle mass. You could have a normal BMI but still carry belly fat, have a pear-shaped body, or suffer from fatty liver. Plus, BMI may not be accurate for athletes or people who work out regularly since muscle weighs more than fat. So, a fit and muscular person might appear overweight according to BMI but actually be in great shape. Also, pregnant or breastfeeding women, frail individuals, and the elderly who are sedentary shouldn’t rely on BMI alone. To get a fuller picture, you also need to know your body fat percentage.

1.2 Know Your Body Fat Percentage

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Alt text: A lady in bikini is walking on the beach

Body fat percentage can be accurately measured using a bioelectrical impedance scale, replacing traditional fat calipers. Simply grip or stand on two metal plates, and the device sends a low-voltage current through your body to measure resistance—since fat conducts electricity poorly, the higher the resistance, the higher your body fat percentage.

So, how much is too much? Unlike BMI, body fat percentage standards differ by gender and age. Women tend to have higher fat percentages due to hormones like estrogen, which promotes fat storage, especially in the lower body to protect reproductive organs.

• For men under 30: 14–20% is healthy.
• For women under 30: 17–24% is healthy.
• For men over 30: 17–23% is healthy.
• For women over 30: 20–27% is healthy.

If a man’s body fat exceeds 25%, or a woman’s exceeds 30%, that’s considered obese and signals a need for fat loss. Even if you're in the middle range, there’s still room for improvement.

1.3 Know Your Basal Metabolic Rate (BMR)

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Alt text: A side profile of a lady who wears yoga pants checking her BMR

Your BMR—basal or resting metabolic rate—is the amount of energy (calories) your body burns at rest over 24 hours to maintain essential functions like breathing, circulation, and digestion. The formula for calculating BMR differs slightly between men and women:

For men: BMR = [(13.7 × weight in kg) + (5 × height in cm) – (6.8 × age)] + 66 × activity level

For women: BMR = [(9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age)] + 655 × activity level

Generally, lower body weight, shorter height, older age, and low muscle mass lead to a lower BMR. The activity level multiplier varies by lifestyle:

• 1.0 = bedridden
• 1.2 = sedentary (e.g., office worker)
• 1.375 = light exercise 1–2 days/week
• 1.55 = moderate exercise 3–5 days/week
• 1.725 = heavy exercise 6–7 days/week
• 1.9 = intense physical labor or training

If your BMR is 1,200 kcal, that means your body burns 1,200 calories daily even if you lie in bed all day. You should not eat less than this amount, or your body will struggle to maintain vital functions.

Daily calorie needs break down roughly like this:

• 70% for basal metabolism
• 20% for daily movement and exercise
• 10% for digesting food (thermic effect)

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Alt text: A lady is using measuring tape to measure her thighs

So, if your BMR is 1,200 kcal, your total daily calorie requirement is about 1,714 kcal (1,200 ÷ 0.7). If you want to lose weight, aim to consume 200–500 kcal less than that. Eating too little can lower your metabolism, slow down calorie burning, and reduce your energy and muscle mass. Even if you lose weight, your complexion and health might suffer, and once you resume normal eating, you’ll likely gain it all back—sometimes even more.

1.4 Know What’s a Healthy Weight Loss Pace

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Alt text: A lady is pinching her thighs to check if she has a body fat problem

Many women chase fast results when trying to lose fat and water weight but neglect the importance of healthy weight loss. Crash dieting or extreme workouts can actually hurt your metabolism and make future weight loss harder. Even if you succeed, you might end up looking tired and worn out, and experience hair loss, dry skin, sagging, dizziness, depression, low blood pressure, or low blood sugar.

Here’s what’s considered a healthy pace for weight loss:

• Weekly weight loss target: 0.5–1 kg
• Daily calorie intake: never go below your BMR; ideally, eat 200–500 kcal less than your total daily requirement.
• Daily calorie deficit (via diet or exercise): around 200–500 kcal

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2. Nutritionist Reviews of Popular Weight Loss Diets

Once you've confirmed that you actually need to lose fat and body weight, the next step is choosing the right diet for your body type and lifestyle. There’s no such thing as a one-size-fits-all weight loss method. Below are some commonly discussed diets, along with a nutritionist's analysis of their pros and cons.

2.1 Intermittent Fasting (16:8, 5:2 Fasting Diets)

Overview: Intermittent fasting has become a trending method for weight loss. The 16:8 method involves fasting for 16 hours and eating within an 8-hour window each day. For example, you might eat between 10 a.m. and 6 p.m., then fast until 10 a.m. the next day. Another option is the 5:2 method, where you eat normally for five days a week, and significantly reduce calorie intake (to around 500–600 kcal) on the remaining two non-consecutive days.

Pros:

• Can help reduce overall calorie intake and body fat
• Allows the digestive system to rest, improving gut health
• Reduces cravings and emotional eating for some people
• Suitable for people who don’t like frequent meals

Cons:

• Not suitable for those with low blood sugar or irregular eating patterns
• May cause dizziness, fatigue, or overeating after the fasting period
• Can affect social life and meal planning
• Difficult to maintain long term for some

Nutritionist’s Tip: If you have a regular daily schedule and don’t mind skipping breakfast or late dinners, 16:8 could be a good fit. However, avoid bingeing during the eating window—opt for balanced, nutrient-dense meals instead of high-fat, high-sugar foods.

2.2 Keto Diet (Low-Carb, High-Fat)

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Alt text: A diet word made of veggie is being shown on a white surface

Overview: The ketogenic diet involves drastically reducing carbohydrate intake and replacing it with fat, which shifts your body into a metabolic state called ketosis. In ketosis, your body burns fat for energy instead of carbs.

Pros:

• Can significantly reduce body fat and suppress appetite
• Rapid weight loss in the initial stage due to water loss
• May improve insulin sensitivity

Cons:

• Risk of nutrient deficiency due to restricted food choices
• May cause “keto flu” symptoms like fatigue, headaches, and brain fog
• Difficult to maintain long term
• High fat intake may strain the liver and kidneys

Nutritionist’s Tip: If you’re disciplined and okay with cutting carbs like rice, bread, and fruit, the keto diet can offer quick results. However, it’s not suitable for everyone—especially people with liver, kidney, or digestive issues. Be sure to take multivitamins and consult a healthcare provider before starting.

2.3 Low-Carb Diet

Overview: Unlike the keto diet, a low-carb diet simply reduces carbohydrate intake but doesn't require entering ketosis. It emphasizes lean proteins, vegetables, and healthy fats, while cutting back on sugary snacks, white rice, noodles, and bread.

Pros:

• Easier to stick to than strict keto
• Helps control insulin levels and curb sugar cravings
• Promotes fat burning without feeling overly restricted

Cons:

• May cause fatigue or constipation in the beginning
• Requires careful meal planning to avoid excessive fat or protein intake
• Weight loss can plateau after initial results

Nutritionist’s Tip: A low-carb approach is more flexible than keto and often more sustainable. Pairing it with light exercise can help maintain long-term fat loss and muscle tone.

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3. Weight Loss Tips You Need to Know

Tip 1: Get a Body Fat Scale

Many women want quick fixes for weight loss and fat reduction. However, most rapid weight-loss methods only shed water weight—not the stubborn fat that really matters. If your goal is to slim down fast, chances are you’re just relieving bloating. While that might lower the number on the scale, it won’t reduce the fat you’re most concerned about—and could even lead to muscle loss. That’s why healthy fat loss methods are essential.

To figure out whether you’re losing fat or just water weight, it’s a good idea to get a body fat scale before starting your weight loss journey. These scales can measure not just your weight, but also your body fat percentage, visceral fat, and water levels—giving you a more complete picture of your health. You’ll be able to see whether you carry more fat or water, whether your body fat percentage is too high, and whether you’re at risk of fatty liver due to high visceral fat. Knowing these numbers will help you choose the right fat loss and slimming strategy instead of blindly following trends.

Tip 2: Use a Food Diary App

If you’re working with a nutritionist to lose weight and reduce bloating, they’ll probably ask you to record your meals and exercises in a food journal. This helps them monitor your diet and progress so they can give you tailored advice.

But if you’re managing your fat loss journey on your own, it’s worth downloading a food tracking app. These apps let you log your meals, portion sizes, water intake, exercise routines, even bowel movements—and many can calculate calories and nutritional info too. With all this data at your fingertips, it becomes much easier to reflect, adjust, and stick to your slimming goals in a healthy way.

Tip 3: Relax Your Diet Occasionally to Avoid Burnout

Weight loss and bloating reduction usually mean strict eating habits and regular workouts—which can be stressful and discouraging. It's hard to resist tasty food, and even harder when you’re surrounded by friends and family enjoying a meal, especially during holidays or celebrations.

While staying disciplined is important, if the restrictions start affecting your mood or work motivation, don’t be afraid to loosen up a little. Healthy weight loss isn’t just about numbers—it’s also about emotional well-being. In fact, the more you repress cravings, the more likely you are to rebound and binge. That’s why it can help to designate one day per week as a “cheat day,” where you allow yourself to enjoy a treat—like a scoop of ice cream, some chocolate, or a hotpot meal. This break can boost your motivation and help you get back on track more enthusiastically. Of course, a cheat day doesn’t mean overindulging in junk food—just return to your regular meal portions and enjoy one or two of your favorite items in moderation. The goal is to lose weight happily and healthily!

Tip 4: Tell People Around You That You're on a Weight Loss Journey

This can make a huge difference in whether your weight loss journey succeeds. Before you start, talk to your family and friends. Let them know you’re working on losing weight—whether it’s through keto, intermittent fasting (like the 16:8 method), or regular exercise. This helps them consider your goals when planning gatherings or meals.

Otherwise, your family might cook up fatty dishes you’re trying to avoid, or your friends might invite you to barbecues and afternoon teas that are hard to resist. Saying yes can derail your fat loss efforts, but saying no might hurt your relationships—it’s a tough spot to be in. If you’re doing something specific like intermittent fasting or keto, it’s even more important to let others know to avoid conflicts or misunderstandings. Who knows—some of your friends or family might want to join you! Having a buddy to do workouts or follow a meal plan with can be a great source of support and motivation.

Tip 5: Shift Your Mindset – "I Don't Eat This" vs. "I Can't Eat This"

This is a game-changer that many people overlook! Most dieters feel miserable because they see themselves as being deprived—watching others eat freely while they have to say no. But it’s all about how you frame it.

Instead of thinking “I can’t eat this,” start saying “I don’t eat this.” Take control and own your choices. You’re not being restricted—you’re making a conscious decision to avoid junk food because it doesn’t align with your goals. When you flip the script this way, you stop being a slave to temptation and become the boss of your own habits. A positive mindset makes your journey smoother and more successful. Whether you're trying to lose fat or reduce bloating, it all becomes easier when your mind is in the right place.

Tip 6: Eat Healthy Fats

Losing weight and reducing body fat doesn’t mean cutting out all fats. Fats play important roles in the body and aren't inherently bad. In fact, vitamins like A, D, E, and K—as well as nutrients like beta-carotene and lycopene—are fat-soluble, meaning your body can’t absorb them properly without some dietary fat.

Instead of eliminating fats entirely, focus on consuming healthy fats, like those rich in monounsaturated and polyunsaturated fats. Great sources include almonds, walnuts, pecans, hazelnuts, peanuts, olive oil, and tea seed oil. On the flip side, avoid fats high in saturated fat or harmful compounds—like lard, butter, palm oil, coconut oil, and reused “long-life” oils. Choosing the right kind of fat helps you slim down while still nourishing your body.

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4. Weight Loss Considerations for Your Plan

Weight Loss Consideration 1: Low Calorie, Low Fat

This is the essential method for losing weight and reducing body fat. As for how many calories you should consume per day during weight loss, you can refer to the formula for calculating your Basal Metabolic Rate (BMR) in the earlier part of this article. After calculating your BMR, it's recommended to multiply it by 0.7, then eat 200 to 500 fewer calories than that number each day. As for fat intake, the World Health Organization suggests that fat intake should constitute 15-30% of your total daily energy intake. For example, if you decide to eat 1500 kcal per day, you should consume between 25g to 50g of fat (since 1g of fat equals 9 kcal). Of course, if you want to lose fat and weight, you wouldn’t aim to hit that limit exactly.

There are many ways to eat low-calorie, low-fat foods. When eating at home, avoid high-fat meats like chicken feet, wings, chicken drumsticks, meat near the bones, and fatty cuts (such as pork belly, pork shoulder, and marbled beef). When eating meat, try to remove the skin to reduce fat absorption. Sauces are a big no-no. When cooking, choose methods that require less oil, such as boiling, steaming, baking, braising, stewing, or using a minimal amount of stir-frying. Avoid frying, deep-frying, or grilling. Be mindful of the high-fat traps in soy products, as many people assume all soy products are healthy and low-fat. However, products like dried tofu, bamboo shoots, and tofu skin are actually high in fat. When choosing soups or hot pot broths, opt for low-calorie, low-fat choices like clear broth, tomato soup, coriander and century egg soup, or fresh fish soup. Avoid high-calorie, high-fat options like curry, satay, or spicy broths, as they won’t help even if you exercise a lot.

Weight Loss Consideration 2: Low Sugar, Low GI

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Alt text: A plate of Japanese sushi can be seen on the table

Sugar is undoubtedly a big obstacle to weight loss and fat reduction! After consuming sugar, the pancreas secretes insulin to lower blood sugar levels by transporting some of the glucose into cells. Insulin not only lowers blood sugar, but it also inhibits the release of fat from cells, thus reducing fat metabolism and breakdown! In short, the more insulin you secrete, the harder it is to burn fat! And the amount of insulin secreted is influenced by how much sugar you consume. The more sugar you eat, the more insulin is released, and fat metabolism decreases. Moreover, insulin's ability to lower blood sugar is not unlimited. If you have a sweet tooth, excess blood sugar will still be converted into fat, raising your body fat percentage.

High-sugar foods and drinks like ice cream, cakes, cookies, chocolate (especially white chocolate), soft drinks, lemon tea, bottled fruit juices, and bubble milk tea should be avoided as much as possible.

In addition to sugar content, it’s important to watch out for the Glycemic Index (GI) of foods during weight loss. The GI refers to how much a food increases blood sugar levels two hours after consumption. The higher the GI, the faster and higher blood sugar levels spike, resulting in increased insulin secretion, which makes it difficult to burn fat. Foods with a high GI (above 70), moderate GI (56-69), and low GI (below 55) should be considered carefully.

Weight Loss Consideration 3: Reduce Salt

To lose weight and reduce water retention, it’s important to eat less salt, but the reason behind this is often unknown. When we consume too much salt, the body retains water to neutralize the sodium, causing water retention. The more salt you eat, the more water retention you experience! Reducing salt intake ensures that your body won’t retain excess water, which can naturally lead to weight loss. The World Health Organization recommends that adults consume no more than 2000 mg of sodium per day, equivalent to around 5g of salt.

Weight Loss Consideration 4: Low Carbs

Carbohydrates, after digestion, turn into glucose, so foods like porridge, noodles, and bread should be minimized during weight loss and fat reduction. If you want carbs, opt for darker carbs such as buckwheat noodles, black rice, brown rice, and sweet potatoes, as they are more nutritious and have a lower GI compared to white carbs like white rice, white bread, and white buns. Low-calorie, low-carb, and low-sugar konjac noodles are also a popular choice among people focusing on weight loss, as they are filling and beneficial for gut health.

Weight Loss Consideration 5: Eat Whole Foods, Not Processed Foods

Whole foods are those that have not been processed or contain added ingredients. Examples include fresh vegetables, fruits, fresh meats, and seafood. On the other hand, processed foods like ham, bacon, sausages, luncheon meats, instant noodles, canned soups, and cookies are best avoided. Whole foods tend to have lower levels of oil, salt, sugar, and fat compared to processed foods. Additionally, whole foods generally have a higher thermic effect of food (TEF), meaning they burn more calories during digestion, helping with weight loss.

Weight Loss Consideration 6: High Protein

A high-protein diet is one of the effective ways to reduce weight and body fat. Protein has the highest thermic effect of food, which ranges from 25-30%, compared to carbohydrates (6-8%) and fats (2-3%). This means that eating protein is less likely to contribute to fat gain, whereas eating fats is more likely to lead to weight gain. High-protein foods like eggs, lean meat, seafood, low-fat dairy, beans, tofu, and soy milk are excellent choices for those aiming for weight loss and body slimming.

Weight Loss Consideration 7: Don’t Avoid Oils Completely

When it comes to weight loss and fat reduction, many immediately think of cutting out oil and fats. But surprisingly, completely avoiding oils is not the best strategy. Too little oil can lead to an increase in body fat, and cause skin dryness, wrinkles, dullness, hair loss, and poor hair quality. This happens because fats are essential for absorbing fat-soluble vitamins like A, D, E, and K. Therefore, completely cutting out oils is not a healthy way to lose weight. A healthy weight loss diet should include at least 3 teaspoons of oil daily.

Weight Loss Consideration 8: Boost Metabolism

High-protein diets, drinking green tea, oolong tea, coffee, and muscle-building exercises all help speed up metabolism, increasing fat-burning rates and aiding in weight loss. Metabolism refers to the number of calories your body burns at rest or during sleep. A faster metabolism means more calories are burned, leading to quicker weight loss.

Weight Loss Consideration 9: Eat High-Fiber Foods First

Soluble dietary fiber, when it enters the intestines, forms a gel-like substance that reduces fat absorption. It also increases feelings of fullness, making it ideal for those looking to lose weight. When eating, start with high-fiber foods, followed by soup, vegetables, meat, and starch. This can help reduce overall food intake and slow down the absorption of fat and sugar.

Weight Loss Consideration 10: Drink More Water and Sleep Early

Drinking water is the simplest way to boost metabolism. If you don't drink enough water, your metabolism slows down, and fat burning and detoxification processes become less efficient. Also, drinking enough water ensures the kidneys function properly and allows the liver to metabolize fat more effectively. Sleeping early also promotes metabolism and reduces fat accumulation.

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