9 Things People Under 10% Body Fat Always Do

People with body fat levels under 10% exhibit certain behaviours and habits that set them apart. These habits are often so ingrained that they become second nature, contributing to their ability to maintain such low body fat. Here are nine key practices that people under 10% body fat consistently follow.

The information below is based on a video shared by Thomas DeLauer recently. Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has more than 3.5 million subscribers and he has been on the cover of numerous international magazines.

9 Things People Under 10% Body Fat Always Do

1. Prioritise Non-Exercise Activity Thermogenesis (NEAT)

Non-exercise activity thermogenesis (NEAT) refers to the calories burned through daily activities that are not structured exercise, such as walking, fidgeting, and household chores. People with low body fat levels tend to engage in these activities unconsciously, which significantly contributes to their overall calorie expenditure.

For example, instead of sitting still, they might move around more or fidget frequently. This constant, low-intensity activity can add up to a substantial amount of calories burned over time.

2. Naturally Throttle Fat Intake

Individuals under 10% body fat often manage their fat intake instinctively. They are aware that gram-for-gram, fats store more easily than carbohydrates. For instance, a study published in the American Journal of Clinical Nutrition showed that excess dietary fat is stored more efficiently as body fat compared to excess carbohydrates. Therefore, when in a caloric surplus, they tend to consume more carbohydrates rather than fats to minimise fat gain.

3. Maintain Consistent Bed Times

Consistent sleep patterns are crucial for maintaining low body fat. Studies indicate that the timing of sleep can impact body composition. For example, research published in the American Journal of Health Promotion found a correlation between inconsistent bedtimes and increased body fat. Those who maintain low body fat typically go to bed and wake up at the same times every day, ensuring their body is well-rested and hormonally balanced.

4. Embrace Hunger

People with low body fat levels have a different perspective on hunger. Instead of viewing it as an urgent signal to eat, they interpret it as a sign that their body is burning fat. This mindset helps them manage their food intake more effectively.

A study in the Journal of Clinical and Diagnostic Research found that increased ghrelin (the hunger hormone) levels stimulate the release of growth hormone, which can help preserve muscle mass while fasting.

5. Limit Alcohol Consumption

Alcohol consumption is rare among those with low body fat. Alcohol can hinder fat loss by prioritising its metabolism over other energy substrates, leading to fat storage. Moreover, it can cause hormonal imbalances and increase cortisol levels, which are associated with visceral fat accumulation. Therefore, limiting alcohol intake is a common practice among this group.

6. Prioritise Protein

High protein intake is a staple for those under 10% body fat. Protein not only supports muscle maintenance and growth but also has a higher thermic effect compared to fats and carbohydrates. Recent studies suggest that a high-protein diet can increase fat oxidation rates. Consuming protein stimulates muscle protein synthesis and can indirectly enhance fat burning by preserving lean body mass.

7. Hydrate Frequently

Staying hydrated is another habit common among individuals with low body fat. Proper hydration can aid in weight loss by increasing satiety and boosting metabolism. A study in the journal Nutrients found that increased water intake can enhance fat oxidation and energy expenditure, particularly when consumed in a fasted state.

8. Flexible Carbohydrate Intake

Carbohydrates are neither vilified nor overly emphasised by those maintaining low body fat. They consume carbs as needed, primarily to fuel workouts and replenish muscle glycogen. The timing and amount of carbohydrate intake are adjusted based on activity levels, rather than adhering to strict rules about when and how to consume them.

9. Prefer Real, Whole Foods

Lastly, a diet rich in whole, minimally processed foods is a cornerstone for maintaining low body fat. Processed foods are often calorie-dense and nutrient-poor, making it easy to overconsume calories. In contrast, whole foods are typically more filling and nutrient-dense, which helps in managing hunger and maintaining a healthy body composition. Research has shown that diets high in whole foods are associated with lower body fat percentages compared to diets high in processed foods.

In summary, maintaining body fat levels under 10% involves a combination of mindful eating habits, consistent physical activity, and lifestyle choices that support metabolic health and hormonal balance. These practices are often deeply ingrained and become second nature, contributing to their overall success in staying lean.

By incorporating these habits into your lifestyle, you can work towards achieving and maintaining a low body fat percentage effectively.

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