The acceptable body fat percentage range is 18 to 25 percent for men and 25 to 31 percent for women. Any percentage above 25 or 31 percent is considered obese. The best way to lower your body fat is by making the right lifestyle adjustments at the dinner table and in the gym. This will reduce the disease risk that comes from having excess weight.
Step 1
Replace the fattening foods in your diet with healthier options. Skip the burgers, fries, hot dogs, wings and cream-filled doughnuts. Eat foods that offer you more nutrient value for fewer calories, such as chicken and turkey breasts, lean beef, fish, salad greens, fruits, vegetables, whole grains, beans and low-fat dairy products.
Step 2
Spend a few minutes preparing a healthy breakfast every day to give your metabolism a lift and to prevent overeating later in the morning. Have a bowl of oat bran cereal with low-fat milk or chop up some fruit and mix it in with cottage cheese.
Step 3
Consume three meals and three snacks every day to boost your metabolism and keep your hunger under control. Balance each meal and snack with protein and complex carbs. A banana with half a handful of almonds is a snack example. A bison burger on a whole grain bun with lettuce and tomato is a meal example.
Step 4
Drink water as your only beverage to keep your calories under control and body well hydrated. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters a day. This comes out to about 11 cups and 16 cups, respectively. Avoid any beverage that contains calories.
Step 5
Lace up your sneakers and perform cardiovascular exercise to burn the fat on your body. To lose weight, the American College of Sports Medicine recommends that 60 to 90 minutes of cardio may be needed. Work out three days a week and exercise more than once a day to accumulate your time if need be.
Step 6
Perform compound exercises to build a maximal amount of muscle. Do exercises such as bench presses, push presses, bent-over rows, dips, twist curls and lunges. Aim for 8 to 12 reps, do three or four sets and work out three days a week, alternating days with your cardio.
Step 7
Increase your bodily movement during the day. Walk in place when you are fielding phone calls at work, take the stairs instead of elevators, tap your feet while you sit and take 10-minute power walks during your lunch break.
Tips and Warnings
- Compound exercises work more than one muscle at a time, causing a high amount of muscle recruitment. The more muscle you pack onto your body, the more fat you will burn when you are sitting still.
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