Your body composition is more important than how much you weigh, because two people of the same weight could be composed of completely different amounts of body fat. The person with greater body fat is at risk of more health problems than the person weighing the same but composed of more muscle. You can decrease your body fat through changes to your lifestyle.
Step 1
Measure your percentage of body fat before beginning your fat-loss program. Use a hand-held device called a bioelectrical impedance analysis device at home. Or ask a personal trainer to provide you with a more accurate measurement using skin-pinch calipers. Re-measure your body fat every four to six weeks to monitor your progress.
Step 2
Eat 500 less calories per day to lose 1 lb. of fat per week, based on the fact that 3,500 calories equals 1 lb. of fat. Record your regular eating habits for a few days to one week to determine your caloric intake. Identify drinks and junk foods that you can eliminate to reduce your calories. If they don't add up to 500 calories per day, look at portion sizes next and start to make each meal smaller.
Step 3
Perform aerobic exercise five to six days per week. Complete at least one hour of moderate-intensity cardio each time, as is recommended by the American College of Sports Medicine. Choose activities such as the elliptical, aerobic classes or running to burn calories and fat.
Step 4
Lift weights a minimum of two days per week. Complete full body workouts every other day or split up your body into two to three sections and lift weights every day. Select weights that challenge you to lift up to 12 repetitions so you are building muscle mass and decreasing your percentage of body fat. Complete three sets of each exercise.
Things You'll Need
- Aerobic equipment
- Strength-training equipment
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