How to regulate and lose your fat mass effectively?
How to regulate and lose your fat mass effectively?
Fat loss is often one of the most sought-after goals... but also one of the most misunderstood. Between crash diets, miracle promises, and the fear of calories, it's easy to get lost. However, regulating your body fat sustainably is possible , with a balanced, natural, and scientifically validated approach.
At Happyness Food , we help you see things clearly.
1. Understand the difference between weight and body fat
The number on the scale doesn't tell the whole story. What really matters is body composition :
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Fat mass (stored fat)
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Lean mass (muscles, bones, organs, water, etc.)
Goal: lose fat without losing muscle , to stay fit, toned and energetic.
2. Create a slight calorie deficit (without going to extremes)
To lose fat mass, you need to consume slightly fewer calories than you expend .
But be careful:
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Too much of a deficit = muscle loss, fatigue, yo-yo effect.
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A progressive and intelligent deficit = sustainable fat loss.
Happyness Food Tip: Aim for a deficit of 10 to 20% of your daily calorie needs, or around 300 to 500 kcal/day depending on your profile.
3. Focus on a rich, not restrictive, diet
It's not about eating less, but about eating better .
Favor foods that satiate, nourish, and support metabolism:
To be favored:
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Proteins (eggs, chicken, fish, lentils, tofu, etc.): they preserve muscle mass.
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Fiber (vegetables, whole fruits, whole grains): regulates appetite and digestion.
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Good fats (avocado, oilseeds, olive oil, seeds): essential for hormones.
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Natural, raw foods : less processed = healthier = better results.
To avoid:
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Quick sugars (sugary drinks, cookies, pastries)
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Ultra-processed products
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Fried foods, industrial cold meats
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Alcohol (slows down lipolysis = fat burning)
4. Move smart to burn more fat
Exercise is a catalyst, but there's no need to exhaust yourself. Combine:
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Moderate cardio (brisk walking, cycling, swimming, etc.) : ideal for burning calories.
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Muscle strengthening / bodybuilding : promotes combustion even at rest.
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HIIT (interval training) : very effective for fat loss.
The important thing? Move every day . Even 30 minutes of walking makes a difference.
5. Sleep well, manage your stress well
Sleep deprivation = more cravings, fat storage, lower motivation.
Chronic stress = production of cortisol , a hormone that promotes abdominal storage.
Adopt an overall healthy lifestyle :
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7 to 9 hours of sleep per night
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Breathing, yoga, nature, time for yourself
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Regularly disconnect from screens
6. Natural Support: The Right Supplements to Help You
At Happyness Food , we offer natural supplements, designed to support fat loss without harming the body:
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Natural fat burners (green tea, caffeine, L-carnitine, black pepper, etc.)
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Clean proteins to support muscle mass
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Draining complexes to eliminate excess water
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Probiotics to regulate digestion and microbiota
In summary:
Sustainable fat loss relies on a powerful trio :
Balanced diet + Adapted physical activity + Healthy lifestyle.
No need to starve, suffer, or deprive yourself to the extreme.
You just have to understand, act consistently… and stay consistent.
At Happyness Food, we believe in natural, sustainable, and joyful health.
Our products are here to support you on this journey, without compromising on quality or your well-being.
Regulate your body fat. Activate your energy. And feel naturally powerful.
