How can I reduce body fat without dieting?

From the Guidelines

To reduce body fat without dieting, focus on increasing physical activity through a combination of strength training and cardiovascular exercise, as this approach has been shown to be effective in reducing body fat and improving overall health, as noted in a 2024 study 1. When it comes to reducing body fat without dieting, the key is to create a sustainable lifestyle change that incorporates regular physical activity and healthy habits.

• Aim for at least 150 minutes of moderate-intensity cardio per week, as recommended by a 2023 study 1, which can include activities like brisk walking, swimming, or cycling.
• Incorporate strength training 2-3 times weekly to build muscle mass, which increases your resting metabolic rate, as suggested by a 2023 study 1.
• Make small, sustainable changes to your eating habits without formally "dieting" - eat more protein (about 0.8-1g per pound of body weight), increase fiber intake through fruits and vegetables, drink more water, and reduce consumption of processed foods, sugary drinks, and alcohol.
• Prioritize quality sleep (7-9 hours nightly) as poor sleep disrupts hunger hormones and can increase cravings, and manage stress through activities like meditation, yoga, or deep breathing, as chronic stress can elevate cortisol levels, promoting fat storage particularly around the abdomen. These approaches work by creating a modest calorie deficit and optimizing your body's hormonal environment to favor fat loss while preserving muscle tissue, which is more effective for long-term body composition changes than restrictive dieting alone, as supported by a 2024 study 1. It's also important to note that high-intensity interval training may help improve body composition more than moderate-intensity continuous training, as noted in a 2024 study 1. Overall, a comprehensive lifestyle intervention program that includes physical activity, behavior modification, and healthy habits is fundamental in reducing body fat and improving overall health, as recommended by a 2023 study 1.

From the FDA Drug Label

orlistat works by preventing the absorption of some of the fat you eat. follow a well-balanced, reduced-calorie, low-fat diet. for every 5 pounds you lose from diet alone, orlistat can help you lose 2-3 pounds more. The answer to reducing body fat without dieting is not directly supported by the label, as it emphasizes the importance of a low-fat diet in conjunction with orlistat use.

• The label suggests that eating a low-fat diet can lower the chance of having bowel changes associated with orlistat use.
• It is recommended to try starting this diet before taking orlistat. However, the label does not provide information on how to reduce body fat without dieting. 2

From the Research

Reducing Body Fat without Dieting

To reduce body fat without dieting, it's essential to focus on exercise and physical activity. Here are some key points to consider:

• Current guidelines recommend participating in at least 150 minutes of moderate-intensity or 75 minutes of vigorous intensity aerobic exercise weekly, and resistance/muscle strengthening training, involving all major muscle groups at least twice a week 3.
• High-intensity interval training (HIIT) has been shown to be effective in reducing body fat, improving metabolic health, and aerobic capacity in adults with overweight and obesity 4, 5.
• Moderate-intensity exercise and HIIT can affect insulin sensitivity similarly in obese adults, with both types of exercise inducing similar acute improvements in peripheral insulin sensitivity the day after exercise 6.
• The decision on the intensity of exercise prescription should be individualized and based on outcomes different from fat or weight loss, as high-intensity training may not be suitable for all individuals, particularly those with low self-efficacy or poor mood status 7.

Types of Exercise

Some types of exercise that can help reduce body fat without dieting include:

• High-intensity interval training (HIIT): involves short bursts of high-intensity exercise followed by brief periods of rest or low-intensity exercise 4, 5.
• Moderate-intensity continuous training (MICT): involves sustained periods of moderate-intensity exercise, such as brisk walking or cycling 6.
• Resistance/muscle strengthening training: involves exercises that target specific muscle groups, such as weightlifting or bodyweight exercises 3.

Key Considerations

When starting an exercise program to reduce body fat without dieting, consider the following:

• It's essential to find an exercise program that is enjoyable and sustainable in the long term, as adherence to the program is crucial for achieving and maintaining weight loss 3, 7.
• High levels of exercise (225-420 min/week of moderate intensity exercise) have been associated with improved weight maintenance compared to lower levels (<150 min/week) 3.
• Combining exercise with other lifestyle changes, such as stress management and adequate sleep, can also help support weight loss and overall health 4, 6.