For many people, losing weight is not just about the number on the scales—it’s about improving health, confidence, and long-term wellbeing. But if you’ve been struggling with weight for some time, you may feel like nothing works, no matter how many diets or exercise plans you try. At Eltham Pharmacy, we understand the challenge, and we’re here to help.

One of the most effective ways to take control of your health is by learning how to drop body fat percentage, not just weight. In this guide, we’ll explain what body fat percentage really means, how to measure it, and the most effective and safe ways to reduce it, including support from our weight loss services such as Wegovy and Mounjaro.

What Is Body Fat Percentage?

Body fat percentage refers to the proportion of your total body weight that is made up of fat. While a certain amount of fat is essential for hormone regulation, energy storage, and insulation, too much fat—especially around the abdomen—can increase your risk of conditions such as heart disease, type 2 diabetes, and high blood pressure.

Unlike your weight alone, body fat percentage gives a more accurate picture of your body composition. You could be a healthy weight on the scale but still have a high fat percentage (sometimes referred to as “skinny fat”), or you might be heavier but carry more muscle than fat.

How to Measure Body Fat Percentage

There are several ways to estimate your body fat percentage, ranging from simple to advanced:

Bioelectrical impedance scales: These are available for home use and in some pharmacies. They send a small electrical current through your body to estimate fat and muscle content.

Skinfold callipers: Used by trained professionals to pinch and measure fat thickness at specific points.

DEXA scans or BodPod testing: More advanced clinical tools that provide highly accurate readings, though less accessible.

Waist measurements and visual assessments can also help indicate if you’re at higher risk due to visceral fat.

While no method is perfect, tracking changes in body fat percentage over time is more useful than focusing solely on your weight.

Safe and Effective Ways to Drop Body Fat Percentage

If you’re battling your weight, the key to success is finding an approach that is sustainable, balanced, and backed by professional support. Here are our top strategies:

1. Create a Calorie Deficit—Gently

To lose body fat, you need to burn more energy than you consume. But crash dieting is not the answer. Focus on reducing portion sizes, limiting processed foods, and eating whole foods that keep you fuller for longer, such as lean protein, vegetables, and healthy fats.

2. Prioritise Protein and Fibre

High-protein meals help maintain muscle while you lose fat. Fibre slows digestion and keeps you satisfied, which helps with appetite control. Both play a critical role in improving body composition.

3. Move More (But Don’t Overdo It)

Exercise supports fat loss, especially strength training, which preserves lean muscle mass. Try a mix of walking, resistance exercises, and light cardio. If you’re new to fitness, even daily walks and gentle activity make a big difference over time.

4. Improve Sleep and Reduce Stress

Lack of sleep and high stress raise cortisol levels, which can encourage fat storage. Aim for 7–9 hours of quality sleep and look for ways to unwind, such as journalling, stretching, or breathing exercises.

5. Track Progress with More Than Just the Scales

Take regular measurements, photos, or body fat readings to see improvements beyond weight. Remember, fat loss can happen even when your weight plateaus.

When Lifestyle Alone Isn’t Enough

If you’ve tried everything and still struggle to lose fat, it may be time to seek medical support. At Eltham Pharmacy, we’re proud to be part of a London weight loss clinic offering prescription-based treatments, including Wegovy and Mounjaro.

Wegovy (semaglutide)

Wegovy is a once-weekly injection that works by mimicking the GLP-1 hormone, helping to regulate appetite and reduce cravings. In clinical trials, users lost around 15% of their body weight when combined with diet and activity changes.

Mounjaro (tirzepatide)

Mounjaro is a newer treatment that targets both GLP-1 and GIP hormones, potentially leading to even greater fat loss. Early studies show reductions of up to 20% body weight in some patients.

These medications are suitable for people with a BMI over 30 or over 27 with weight-related health concerns. Our pharmacy team offers full consultations, health screenings, and ongoing support to ensure safe, effective treatment.

Get Support from Eltham Pharmacy

If you’re overwhelmed and don’t know where to start, we’re here to guide you. Whether you need help with nutrition, exercise, or prescription options, our team is ready to help you understand how to drop body fat percentage with real, lasting results.

Book a consultation with Eltham Pharmacy today and take the first step towards a healthier, more confident you. With expert care and personalised support, you don’t have to face your weight loss journey alone.

This blog was written on behalf of Eltham Pharmacy by Pharmacy Mentor.