how to lower body fat percentage?

Question

I'm 5'11/6'0 tall and i weigh around 153lbs. My body fat % is 15% and I'm trying to lower it to 10%, how would i achieve this?

Answer 1

It's imperative that you do weight training (of course) and then:

1) restrict fat intake to the minimum, and switch from saturated fats to fat free fats supplemented with essential fats (instead of low fat cottage cheese, use fat free cottage cheese with flaxseed oil or a bunch of walnuts)

2) eat all the essential fats you need (which means 1 oz walnuts a day and 3-4 oz oily fish 3-4 times a week)

3) eat at least 1 gr proteins per pound of weight a day

4) eat 3 servings of fat free dairy a day (calcium is essential to lose weight)

5) take CLA supplements

Answer 2

You do realise that 20% an ideal percentage for a woman to be, it's very fit and lean. That's what I'm aiming to be. However, perhaps you want more muscle definition in which case you need to start doing strength training 3 times a week and eating more protein, around 110g per day. At the moment you have 48.5kg of lean mass and 12kg of fat. So you don't have a lot of body fat and you have a decent amount of lean mass. I guess it's just a case of increasing the lean mass by 1-2kg and reducing the body fat by 1-2kg. For example if you got the lean mass up to 50kg and the body fat down to 11kg, you would still weigh about the same, but would have reduced your body fat percentage to 18%. I wouldn't go any lower than 15% body fat or you can face various health problems.

Answer 3

I would recommend checking out www.mypyramid.gov where you can create a healthy eating plan that can help you acheive your weight loss goals. Simplly enter your age, gender, and activity level and it will give you a complete menu with portion sizes as well. Remember to combine healthy eating along with daily exercise (30-60 min daily) Good Luck!

Answer 4

Increase muscle mass.
Lower your caloric/fat intake.
Change your diet, and remember that "diet" is what you eat every day, not something you go on to loose weight.

Remember, once you obtain a "level" of fitness, you can maintain it with half the effort.

Answer 5

Well, you could grow 4 inches, that would help. But since you don't have control you need to do one of two things, loose more weight or gain muscle. Personally go for the muscle mass. Loosing what little fat you have will create more problems than it will help. Find someone who understands strength training, you don't need a cardio workout, you need resistance training.

Answer 6

check out this old man. i think he is about 6% and has stayed that way for the last 30yrs. he's got tons of articles on how to. exercise ,fitness, health and diet. good luck.