Having a high body fat percentage means you are also at a high risk for health complications. Cancer, heart disease, type 2 diabetes, gallstones and sleep apnea are among the many possible problems. Being overweight can also have an adverse effect on your emotional status. Reduce your body fat percentage by making smart and healthy lifestyle adjustments. This takes time and patience, so make sure you are mentally prepared.
Step 1
Eat more fiber-rich foods to create bulk in your stomach and to keep your appetite stabilized. Apples, bananas, pears, citrus fruits, oatmeal, barley, yams and beans are examples.
Step 2
Eliminate the foods that are highly processed and high in fat. Give up foods like deep fried cheese sticks, nacho platters, foot-long meatball hoagies, french fries, loaded baked potatoes and spare ribs.
Step 3
Reduce your intake of liquid-calorie beverages like soda, sweetened teas, slushies, processed fruit drinks and alcohol. Drink water as your sole source of liquid to spare yourself calories and to hydrate your body. Mix lemon or cucumber slices in with your water if you feel it is too bland.
Step 4
Carry snacks around with you and eat them in between your meals to keep your appetite under control and metabolism elevated. Mix up dried fruit, seeds and nuts and place them in baggies, eat fresh fruit with nuts or consume energy bars. Make sure your snacks contain fiber and protein.
Step 5
Pick a type of cardiovascular exercise that you enjoy and do it three days a week on alternating days. Running, biking, dance aerobics, swimming, elliptical training and stair stepping are examples. To lose weight, 60 to 90 minutes of cardio might be needed according to the American College of Sports Medicine. Exercise multiple times during the day if you have trouble fitting this amount in.
Step 6
Lift weights to build muscle and burn fat while you are resting. A single pound of muscle burns 30 to 50 calories a day according to the University of Michigan Health System. Step into the weight room at your gym and do exercises like chest presses, lateral raises, lat pull-downs, triceps extensions, biceps curls and lunges. Do several sets of 10 to 12 reps and work out three days a week on non-cardio days.
Tips and Warnings
- Make an appointment with a personal trainer who has experience checking body fat percentage. Visit him once a month to keep tabs on your body fat. If it is not going down, eat less food and add more physical activity into your day.
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