Benefits of Decreasing Body Fat

Benefits of Decreasing Body Fat

By Sebastien Billaud

Through my years in fitness, the hundreds if not thousands of individuals that I have assisted in their fitness journey have approached me with many goals but none as much as wanting to lose weight. The moment I hear those two words, lose weight, my role as a fitness professional takes on a new meaning. My goal now is to educate you on the benefits of gaining lean muscle and losing body fat compared to just losing weight.

It's natural to think that the best thing for you is to try and lose weight very quickly. But people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. This gradual approach allows you to gain and maintain the proper lean muscle to continue to increase your metabolism which in turn helps you burn body fat. The key is creating an ongoing lifestyle that includes long term changes in daily eating and exercise habits.

Below I will touch on some of the benefits of decreasing body fat while losing weight along with some strategies I have and continue to use with all my clients.


  • Improve physical fitness
  • Reduce pressure on joints (losing one pound of body weight reduces 4 pounds of pressure on knee joints)
  • Lower risk of heart disease
  • Reduce strain on blood vessels, increases blood flow to the brain and boost overall brain function (improves memory, concentration, and problem solving skills)
  • Lower stress, improve mental health
  • Lower risk for other conditions such as type 2 diabetes and cancer
  • Lower “bad” LDL cholesterol levels, increase “good” HDL cholesterol levels, and manage high blood pressure

Reducing your body fat doesn't just make your body feel good. It boosts your mood and mental health along with lowering many health risks. Studies have shown that a few months after a significant weight loss, people usually can notice less tension, depression, anger and fatigue. And if moods are better, the motivation is even higher!


  • Adjust your nutrition to consider how many calories you are burning each day so you can make sure you are in a healthy deficit. Realistically, to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day.
  • Drink plenty of water. Not only is water a natural appetite suppressant, it helps properly metabolize stored fat and carbohydrates. 
  • Add strength and cardiovascular training to your weekly workout routine. Increasing your lean muscle mass will allow you to burn additional calories throughout the day therefore making it easier for you to create a calorie deficit. You can use such things as free weights, resistance bands, weight machines, or even your own body weight to help jumpstart your metabolism. 
  • Continue to adjust your routine every few weeks to avoid hitting a plateau. Following a structured workout routine or attending fitness classes regularly are a great way to keep your body guessing and make sure you stay consistent. 
  • Create short term goals. Especially when you are making big adjustments to your lifestyle to get the results you desire, setting realistic goals to be accomplished in the short term will keep you motivated and on track. 

Take advantage of our upcoming Chelsea Piers Fitness Challenge starting on September 20th. You will receive advice from our full staff of fitness professionals, be motivated to try our vast array of fitness classes that will always keep your workouts fresh, all in the 60 days leading up to the holiday seasons. This is your year to walk into the holidays in the best shape of your life.