Your body fat percentage is a key statistic when determining your body's overall health. A high body fat percentage is an indication that you are consuming far too many calories compared to how many your body needs for all its functions. Body fat is usually measured with body fat calipers, which pinch your fat and take measurements based on how much space your fat occupies. Lowering your body fat percentage is an ideal way to get yourself in shape and tone your body, and there are a number of things you can do to meet this goal.
Step 1
Stay away from processed and refined carbohydrates. Sugars and white flours are easier to convert into fat, and they can drain your energy while fueling your body fat. Eat whole grain foods whenever possible--these grains are more complex to break down, requiring more calories, and are higher in numerous nutrients, including fiber. Fiber helps move fats and other foods through your digestive tract instead of leaving them there to be absorbed into your body.
Step 2
Eat plenty of vegetables daily, at least 3 to 5 servings every day. Most vegetables are low in calories but high in fiber, helping you feel full without consuming large amounts of calories.
Step 3
Exercise frequently, at least 3 to 4 times each week. When exercising, try to achieve an elevated heart rate for 20 to 30 minutes. Achieving a cardiovascular workout will burn calories and eliminate body fat.
Step 4
Eat a high-protein diet. Protein creates a sense of fullness that will help you feel full faster.
Step 5
Drink plenty of water, at least 8 glasses (64 oz) daily. Water is key to general health, but drinking water will also help you feel full and eat less.
Step 6
Eliminate excess sweets and fats. Soft drinks and dessert are loaded with calories, fats and sugars that can counteract much of the progress you make by exercising and eating healthy.
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