How To Go From 30 Body Fat To 15?

Everyone wants to have a slim, athletic figure. But achieving a big target like going from 30 to 15% body fat. It seems quite difficult for some people. Some of them lose fat along with muscle. And some of them eventually just got stuck.

It’s important to understand the process for getting to a 30% to 15% body fat range.

So, straight to the point how to go from 30 body fat to 15?

It’s difficult to get the 15% body fat in a snap. Keep up a calorie deficit in your diet. Eat fewer calories than you burn. Do workouts like strength training, HIIT, and cardio. How you’ll lose weight sometimes depends on age and genetics. The younger you are, the quicker you’ll reach the target.

However, if you really want to lose weight quickly. There have several ways to get into it. Here, I’ll help you with all the details of food, and exercise. And how long it can take.

 So let’s jump right in! 

How Much Fat Do You Need?

Between the non-fat and fat mass, getting to 15 body fat by reducing only fat mass. 

Water, protein, fat, and minerals make up the majority of our body. Non-fat mass is considered essential for the body. Usually bones, liver, kidneys, intestines, and muscles have this kind of fat. 

On the other side, fat mass is also known as stored fat. In adipose tissue, it can be discovered. Your health could suffer if you have too much stored fat.

To function at its best, our bodies require essential fats. Women must maintain 10 to 13% essential fat levels, whereas men must maintain 2 to 5%. Diseases and deficiencies might occur from having less of this percentage.

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How To Go From 30 To 15% Body Fat?

You are not daydreaming if you want to go from 30 body fat to 15. It’s very realistic to achieve. You will just require some patience and discipline. If you desire to lose fat too quickly. Then it will only lead you to failure and frustration. 

So, don’t rush into anything. Focus on your goal and take slow and steady steps towards the journey. Maintaining a moderate lifestyle that will help you to get a healthy body fat percentage. Even after losing the cut you want.

It entirely depends on how much total body fat you have. Moreover, the total quantity of fat you can shed in a month. Lean muscle and fat tissue together build up the human body. 

Simply said, the fats that cover your internal organs are considered fat tissue. And the fat you want to lose is storage fat.

Let’s figure out how you get relief from half of your body fat.

Follow A Balanced Diet

There is a ton of information to take into account when trying to lose body fat.

Your road to gaining muscle starts in your kitchen. Well, for bodybuilders like you. Diet is essential in the journey of achieving a lower body fat percentage. As a fitness enthusiast, you cannot expect to consume anything. 

By following a balanced diet, you can easily achieve the goal. If you properly maintain your food, you may lose 2.7% fat within 30 days. You can also calculate your body fat and make a plan to lose fat weekly.

Here, I’ll illustrate how you can reduce your body fat by 15% simply by eating healthier.

Maintain A Calorie Deficit

Don’t try to lose weight too quickly. Instead, lower your caloric intake without doing any intense training. So the rule is straightforward. Eat fewer calories per day than you expend. This indicates that 20% of the calories you consume will be burned. 

For example, if you consume 2500 calories, you must burn 2000 calories as well. Your body will be able to use the stored energy more effectively with its help.

You may lose some weight but suddenly your can a1c went up. So, focusing on the diet is important if you want to main a strict diet. 

Fill Your Protein Intake

You have to eat the right type of food to lose half of your body fat. Increasing your protein intake can help you lose up to 60% of your appetite.

 A daily need for protein is 1.6 to 2.2g per kg of body weight. Exercisers and athletes should consume 2.2 to 3.4g of protein per kg of body weight. People are much less likely to keep to a nutrition or diet plan when they’re hungry. 

Of all the macronutrients, protein is among the most satiating. According to research, the short-term caloric shortage has an impact on lean body mass differently. Depending on how much protein you consumed. Protein intake should be looked for at 1.6g of protein per kg, or.73g per lb.

Say No To Refined Carb

Refined carbohydrates can encourage binge eating and raise the risk of obesity. Due to their low fiber content and fast digestion. Consuming refined carbohydrates can cause major blood sugar fluctuations.

High refined carb meals cause blood sugar levels to fall around an hour or two later. As a result, cravings and reward-related brain regions are stimulated, promoting hunger. And make the situation of overeating. 

So avoid refined carbs. Eat fresh fruits, and replace white rice or bread with brown rice or whole grain. Keep your food free of added sugar. Like?

Check nutrition labels in packaged food. Identify sugars such as fructose, sucrose, maltose, dextrose, molasses, syrup, and sweeteners. 

You can alternate refind cabs containing foods. 

Eat High-Fiber Foods

Fiber-rich foods increase lifespan, speed up metabolism, and make you feel full. It additionally enhances skin quality, lowers cholesterol, and reduces the risk of cancer, diabetes, and heart disease.

Add fiber-rich foods to your dietitian-approved foods to reach your daily quota and reduce body fat. Eat plant-based fiber foods for a balanced diet. Plant membranes, seeds, and skins are particularly rich sources of fiber.

Foods that are rich in fiber: 

  • Whole Fruits
  • Vegetables
  • Whole Grains
  • Legumes
  • Nuts and Seeds

Physical Exercises 

Proper exercises help maintain muscle mass in the process by burning fat. The entire body should be the focus of your training. There is no such thing as spot reduction, and overall body fat will decrease.

For exercises, put more focus on strength or resistance training than on cardio. 

The process of burning fat helps in maintaining muscular mass. 

Exercises need to be done according to how intense exercises you are going to do per day. It may cause different types of difficulties while you are exercising. Like not being able to do sit-ups properly and many more. 

The workouts listed below are excellent for reducing body fat by 15%.

Strength Training

Your muscles must contract in opposition to resistance for strength training to be effective. For instance, lifting weights or performing a yoga position while supporting your own weight. With the main focus on form and intensity, 2 body parts per day should be first followed. 

The most popular type of strength training is weightlifting. To get the outcomes, try yoga, fitness equipment, and exercise bands. 


Workouts using high intensity interval training (HIIT) are challenging. It raises your heart rate by alternating short bursts of exertion with relaxation periods. Compared to other forms of cardio, it helps in faster calorie burning. Furthermore, it has been discovered to quicken fat loss.

Even 30% more calories can be burned with HIIT.


Daily cardio should come after exercise. Cardio exercises include running, dancing, and kickboxing. Your heart and lungs will improve from this form of workout.

The best cardio for burning visceral fat is moderate to intense cardio. You should do cardio three to four times a week. Likewise, at least 30 minutes each day. The first thing you should do in the morning is cardio. The best cardio for burning visceral fat is moderate to intense cardio. 

You can split all your exercises into 5 days. And write down when, whose body parts, and the workouts you intend to complete. Such as, 

MondayUpper Body
TuesdayHIIT (Using bodyweight and cardio equipment)
WednesdayLower body
FridayHIIT and or cardio equipment

What You Shouldn’t Do?

After all your determination, still there is a chance of not reaching your goal. You have calories in and out, you’re in a calorie deficit, you eat enough protein. Also, do regular exercises and sleep better. 

But you’re still not there. You’re wondering how to go from 30 body fat to 15.

People frequently make the same mistakes as you have. There’re three warning signals that you won’t reach a body fat level of 15% or less.

How Much Time It Will Take?

Yeah, I know some people lose body fat very easily. But you’re having trouble with it. Or do you want to know how long that percentage will take? To be completely honest, getting that percentage takes some time. Because it depends on each and individual’s body type. 

Genetics plays a key role when want to shed half of your body fat quickly. Following a particular fitness workout, genes can be responsible for up to 72%.


Can you feel fat burning?

No, there are no such feelings while burning fat. Fat and muscles for being different tissue types, you can’t feel them. Fat doesn’t create any tension like muscles. Fat is not wired with the brain anyways. Usually, the human brain sends a signal if you get any tension or like feel pain. 

Is body fat percentage genetic?

Yes, genetics has a great on individual fat percentage. Some research found that in some people genes have the tendency. 25% of the propensity to be overweight. For others, it’s like 70% to 80% which is considered as high. Therefore, before losing body fat, it’s crucial to consult your physician.

Where do u lose fat first?

It’s the hips, buttocks, and thighs for women. And for men, lose weight in the areas closest to their torsos. But men with obesity lose weight first in their arms and legs. It’ll entirely depend on each person’s genetic structure. Studies show that men often lose weight significantly more quickly than women.


So, that’s all matter in the first place. When it comes to knowing how to go from 30 body fat to 15. Hopefully, I can explain what you need to know about shedding body fat.

If you want to achieve great abs and a body that is fat-free. Healthy eating and exercise are the only options. From now, strictly follow your diet and exercise. 

Till then stay safe and healthy.

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