Fitness

How to Reduce Your Body Fat Percentage

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Upon becoming a Team Angie Fitness family member, every individual is met with being asked to have their body fat percentage assessed. It’s one tactic we use to hold them accountable. Why? Well, we have come to see that once they realize how much of their body is fat, they are typically alarmed and then are TRULY willing to do what it takes to help the percentage go down and be in a healthy range.

Fat is one of the key components that form the framework of your body. The other components include water, your organs (intestines, kidneys, pancreas, spleen, liver, brain, stomach etc) , bone and muscles. All are vital for normal, healthy functioning.

Our body fat is divided into two categories. We have essential body fat, which is fat that is important for normal, healthy functioning, and the second is storage fat. Storage fat is the fat that increases under our skin in areas inside our bodies and in our muscles. Storage fat also includes the deep-seated fat that protects our organs from injury. Due to the way storage fat protects our body, its acceptable to a degree, However; most storage fat is inessential “bad fat” that certainly does more harm than good. Storage fat increases when we gain weight and is of course what we should desire to lose when we lose weight.

Fat is measured via a few ways: Hydrostatic weighing (your body being immersed in a water tank while exhaling fully), skin fold calipers (a skin pinch and should be done by a fitness coach or your doctor) and the bio-impedance scale. Make sure you do this at the same time everyday and make sure you are properly hydrated. Lastly, something that  works for me and I swear by….my clothes. I will try on a pair of jeans that may have fit a little more snug than I’d like and judge my “fat loss” by that. Weight loss equals a lower body fat percentage.

Now that you have been educated on body fat, lets get to the meat of this and talk about the most effective ways to lower your body fat percentage:

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.

Increase more fruits, vegetables, leafy greens, whole grains, lean meats and fish in your diet. Cut out the added sugar and cakes, cookies, ice cream, candy and fried foods

Slow down! Chew your food slowly.  Take the time to chew completely and swallow before taking another bite. This is a great method that can prevent you from overeating

Spend three days per week doing HIIT (high-intensity interval training.)  Implement this to any style of cardio you would  like, such as jumping rope, cycling, running, elliptical training or kickboxing. Begin your workouts with an easy five-minute warm-up, then alternate back and forth from high to low intensity. Complete your workout with an easy five-minute cool-down.

Look  carefully at restaurants menus to consciously make healthy choices. Always choose foods that are baked, steamed, broiled or boiled. Abstain from excess dressing, cream sauces, butter and cheeses.

Enlist with a recreational sports league in your area to ensure more activity in your day. Examples of other creative ways to move your body is walking around the perimeter of a building before entering, walking in place or doing body weight exercises while watching television.

The bottom line here is, I haven’t told you anything you do not already know in terms of what you can do to decrease your body fat percentage. All you need to do now is make the decision, commit to the decision, let no one or nothing stop you and simply….do it!

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