How do I get rid of excess body fat?

Question

I'm 5'9" male. 160 lbs. But I have 30% Body fat.
I'm currently running for about 20 mins a day and lifting some weights and dieting just a little bit.
What else should I do?

Answer 1

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 2

TWO things. Excercise and diet. It's that simple. Excise everyday fluctuating between hard days and easy days to give your body a rest. BUT dont lift. Lifting builds muscle-which is actually heavier than body fat. If you really want to lose wait cardio work outs are your best option-running in particular. I'm a runner and love it. You need to make it a habit. I don't kno what your endurance level is, but focus on timed work outs-not speed (yet). Say-a hard day may be a 30min jog for ya at this pnt. and an easy is maybe only 20min. Work your way up. Add minutes onto your hard jog every week. DIET is the second big thing. Dont starve yourself (that'll never work) but focus on potion size and NONgreesey food. NO pizza! NO fries! non of that fast food. If you really want to lose weight this advise is flawless. Good luck and god bless.

Answer 3

Eat more protein. Try to eat at least 1g of protein per 1lb of lean body mass, so at least 112g of protein per day. This can be in the form of chicken, turkey, eggs, fish, beans/pulses, nuts/seeds and lean beef/ham. You should eat 5 small meals per day and do weight lifting at least 3 x week. Continue with the running and make sure you are also getting enough carbs for energy. Stick to low GI carbs such as fruit, vegetables and wholemeal foods/cereals.

Remember to track your progress regularly.

Good luck : )

Answer 4

Run stairs. touch every stair with 2 feet, then jump on 1 foot, switch, both feet, and finally touch every stair again. try to do atleast 20 steps as a set
work out with heavier weight(you will gain weight but lose fat)

Answer 5

for a man 5'9'' that is pretty good. losing body fat is not easy, it takes time and deffinitly paitence just keep on doing what you r doing and wait for results. if that does not work then diet a little more. but remember ur healthy for ur height

Answer 6

well do 30 pushups exersies for 2 hrs at the gym and drin lots of water

Answer 7

you are doing everything just great!

it takes time but if you want to increase your running time and keep your sugar, and fat intake down that will really speed up results!

Answer 8

Less carbs more fiber and some sit ups

Answer 9

Wait, it takes like three weeks until you see any changes