How to decrease high body fat percentage
How much body fat are you carrying?
The amount of body fat you carry, represented in terms of a percentage, makes a huge difference in your overall health and body shape. If you are a woman aged between 20 and 40, 19% to 26% body fat is considered good to excellent. If you are a woman aged 40+to 60+, 23% to 30% is considered good to excellent.
On the other hand, if you are a man aged between 20 and 40, 10% to 20% body fat is considered good. If you are aged 40+ to 60+ and a man, 19% to 23% is considered good to excellent.
Be conscious about your body weight percentage. If your body fat percentage is higher than the upper recommended value for your age group and sex, you need to work on decreasing the excess fat. Here’re three main ways on how to decrease body fat percentage.
1. Cut back on all bad fat intakes.
Studies have shown that fat intake of the wrong kind will cause increased body fat/weight gains. That’s partly because fats are loaded with a whopping nine calories per gram. It makes sense, therefore, to cut back on bad fat like trans fat and saturated fat found in meats, while increasing the good fat like omega-3 and omega-6 fatty acids. Intakes of the good fats in moderation is actually a good way to decrease body fat percentage because the good fats enhance the body’s metabolic function, which can trigger use of stored energy and help burn excess body fats.
2. Exercise moderately with weights and aerobics.
Another of the proven ways on how to decrease your body fat percentage is to exercise. If you are significantly overweight (over 25 percent body fat in males and 30 percent in females), start with low-intensity weight training to burn excess body fat. Low-intensity weight training helps you not place too much stress on your body at this early stage. Workout moderately first thing in the morning (ideally) and then gradually ease into higher-intensity workout routines as you get used to weight training.
Also, do a range of aerobic activities to eliminate monotony and encourage adherence. Aerobic exercises like walking, running and riding a stationary bike are a great way to accelerate the fat burning process and decrease your overall body fat percentage fast.
3. Drink plenty of water.
The other tip on how to decrease your body fat percentage is to drink plenty of water. Water is vital because virtually all cellular activities take place in it, including transportation and burning of fat in the body. Drink at least 1 ounce of water a day per 2 pounds of body weight. That is 100 ounces of water for a 200-pound person. Surprisingly, some people have reported drastically reducing their body fat percentage by drinking a higher than normal amount of water totaling to at least one gallon a day!