When you delve into a weight loss program, reducing body fat percentage is usually a primary goal. Lowering your body fat will improve your appearance in clothes, boost self-esteem and decrease health risks. You must eat a sensible diet, engage in exercise and check fat percentage regularly to see fat loss results.
Step 1
Check your body fat percentage monthly with calipers. A scale cannot differentiate between body fat and lean muscle weight. You may also use bioelectrical impedence, though it is not as effective as calipers. The most precise method for body fat testing is hydrostatic weighing, but this is very expensive and not easily accessible.
Step 2
Strength train your major muscle groups to lower your body fat percentage in two ways: gain lean mass and burn fat while at rest. When you gain muscle, this changes your body fat to lean muscle mass ratio regardless of whether fat is lost. Also, muscle tissue burns calories more efficiently than fat tissue, so you will continue burning calories even when you are not exercising.
Step 3
Increase your heart rate through aerobic training. Cardio exercise is needed to burn away fat stores on your body. You may choose running, brisk walking, dancing, swimming, kickboxing or elliptical training to shed unwanted fat. Aim to get at least 45 minutes of cardio at least five days a week to see a significant reduction in body fat percentage.
Step 4
Eat a sensible diet to lose fat. The food you consume plays a critical role in lowering body fat percentage. You don't need to count every calorie. Instead, eat foods that are dense with vitamins and minerals and low in calories. Fresh fruits and vegetables, lean cuts of meat, low fat dairy and whole grains are ideal to stay healthy while shedding body fat. Avoid alcohol, sodas, cakes, pastries, processed foods and any other food or beverage that is high in calories and low in nutrient value.
Things You'll Need
- Calipers
- Sensible Diet
- Exercise
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