How to Drop Body Fat Percentage Fast

man with dumbbell weight training equipment  gym
Ways to quickly shed body fat. (Image: LUNAMARINA/iStock/Getty Images)

Your body composition is more important than the numbers on a scale. There are plenty of reasons to want to drop body fat percentage quickly. A couple of the most motivating factors are a sleeker appearance and decreased health risks. Whatever the reason you wish to drop fat fast, it can be done with self-discipline and hard work. Be sure you are healthy enough to engage in a rigorous exercise regimen by consulting your primary care physician before beginning a diet program.

Step 1

Woman Measuring Body Fat
Measure your body fat percentage. (Image: ruigsantos/iStock/Getty Images)

Measure your body fat percentage before you begin a fat loss regimen. You can do this with a handheld bioelectical impedence device or with calipers. Record your body fat percentage and check it every six to eight weeks. This will help you track your progress.

Step 2

Runner - woman running in park
Engage in cardio exercises six days a week. (Image: Maridav/iStock/Getty Images)

Engage in cardio exercise six days a week to lose body fat fast. According to the American College of Sports Medicine, you should get at least one hour of moderate intensity exercise per session. Any activity such as running, brisk walking, elliptical training, stair climbing, kickboxing or swimming will burn off calories and melt body fat.

Step 3

Mature Man Jogging
Interval training will help blast body fat quicker. (Image: matthewennisphotography/iStock/Getty Images)

Step up your cardio training with interval training, which will burn more calories in a shorter time span than traditional even-paced training. Try walking for three minutes, jogging three minutes, walking three minutes and keep this cycle for at least 20 to 30 minutes.

Step 4

Bodybuilder working out
Lift weights at least two to three days a week. (Image: Minerva Studio/iStock/Getty Images)

Lift weights at least two to three days a week. Working all of your major muscle groups builds muscle mass, which helps burn calories even while you are at rest. You can either do full body weight training every other day or do upper body one day and lower body the next day. Lift lighter weights and do more repetitions to give your muscles tone and definition.

Step 5

She keeps her mealtimes healthy
Subtract 500 calories a day from your diet to lose one pound per week. (Image: Jacob Wackerhausen/iStock/Getty Images)

Subtract 500 calories a day from your diet to lose one pound a week. Reduce 1,000 calories each day to lose two pounds. One pound of body fat equals 3,500 calories, so keep a record of the foods you eat daily. Figure out where and when you consume empty calories--such as candies, junk food, processed foods, sodas and fruit juices--and eliminate them. Eat nutrient-dense foods low in sugar and caloric content such as lean meats, low-fat dairy, fruits, vegetables and whole grains.

Things You'll Need

  • Sensible diet

  • Gym access

  • Running shoes

  • Calipers or bioelectrical impedence device


Aim to lose no more than 1 or 2 pounds per week. Rapid weight loss can cause health problems and is less effective in the long term. The people who are the most successful in keeping the weight off are those who make healthy lifestyle changes geared for slow, steady weight loss, according to the Centers for Disease Control and Prevention.

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