Overview Having a high body fat percentage sets the stage for complications that come with being overweight or obese, such as developing chronic diseases, cardiovascular disease and some types of cancer. "Globally, there are more than 1 billion overweight adults, at least 300 million of them obese," according to the World Health Organization. Body fat percentages greater than 20 percent for men and greater than 30 percent for women are considered high, according to the Mayo Clinic. To exclude yourself from these statistics and lower your body fat percentage quickly, become more active and clean up your eating habits.
Step 1
Add more foods to your diet with low energy density. Include fruits, vegetables, leafy greens, whole grains, lean meats and fish in your diet. Cut out the cakes, cookies, ice cream, deep-fried foods and candy.
Step 2
Drink a full glass of water with your meals to fill your belly and continue to drink water at all other hours of the day. Skip the high-calorie beverages that have no nutritional value, such as flavored lattes, dessert coffees, sweet tea, alcohol and soda.
Step 3
Graze on small meals spaced two to three hours apart. Balance each one out with protein and carbs, and start eating as soon as you wake up. An example of a small meal is half of a whole-wheat bagel with peanut butter spread on top.
Step 4
Scan the menu carefully at restaurants to make healthy choices. Stick with foods that are boiled, broiled, baked or steamed. Avoid excess dressing, cheese, cream sauces and butter.
Step 5
Chew your food slowly. Place your fork or spoon down, chew completely and swallow before taking another bite. This will prevent you from overeating.
Step 6
Spend three days a week doing high-intensity interval training. Apply this to any form of cardio that you like, such as running, spinning, stair-climbing, jumping rope, elliptical training or rowing. Start your workouts with a light five-minute warm-up, then alternate back and forth from high to low intensity. Finish with a light five-minute cool-down.
Step 7
Build muscle in the weight room. Add 3 lb. of muscle to your body and you have the potential to burn 1,050 extra calories a week, according to the University of Michigan Health System. Do multi-joint exercises, such as bench presses, upright rows, bent-over rows, squats and deadlifts. Multi-joint exercises work more than one muscle at a time and promote fast muscle gain. Do three to five sets of 10 to 12 reps three days a week.
Step 8
Join a recreational sports league in your area to get more activity into your day. Find other creative ways to move your body more often, such as walking around a building before entering, tapping your feet at your desk, walking in place while on the telephone and doing body weight exercises while watching television.
Tips and Warnings
Do your cardio and weight training on alternating days. References WHO: Obesity and Overweight Mayo Clinic: Energy Density and Weight Loss University of Michigan Health System: Metabolism of Muscle Mayo Clinic: Normal Weight Obesity
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