avoiding sweets, alcohol, and processed foods is the greatest approach to decrease body fat quickly. Avoid eating after dinner, but make sure you eat every 3-5 hours with regular meals and snacks.
Losing body fat quickly is challenging, and there are no shortcuts or special diets that will help you get there. You can burn fat, feel great about your body, and be proud of your devotion to your health if you commit to eating properly and exercising frequently.
To lose weight, you must consume fewer calories than you burn. You will lose body fat If you do this and exercise. Your body was built to accumulate fat so that you would have energy reserves during a famine. Your body burns fat stores when you consume fewer calories than you spend during activity and rest. However, if you eat too few calories or eliminate all carbohydrates, you'll likely lose fluids and muscle rather than fat. The scale will go down in this situation, but your body fat percentage will go up, making you unhealthy. the best way is to lose weight slowly ½ to 1 pound per week and continue exercising to maximize fat loss and minimize muscle loss.
The percentage of your weight that is made up of fat is called body fat percentage. It is made up of both store and vital body fat. There are various methods for calculating your average body fat percentage. Here's one that requires your BMI and simply a calculator.
BMI calculator
BMI Formula Metric:
BMI=Weight(kg) / [Height(m)]2
Body fat percentage formula:
BFP= 1.20 x BMI + 0.23 x Age - 16.2
Body fat percentage formula for adult females:
BFP = 1.20 x BMI + 0.23 x Age - 5.4
Body fat percentage formula for boys:
BFP = 1.51 × BMI - 0.70 × Age - 2.2
Body fat percentage formula for girls:
BFP = 1.51 × BMI - 0.70 × Age + 1.4
| Body Fat Guidelines | ||
|---|---|---|
| Age | Healthy Body Fat % (Women) | Healthy Body Fat % (Men) |
| 20-39 | 21%-32% | 8%-19% |
| 40-59 | 23%-33% | 11%-21% |
| 60-79 | 24%-35% | 13%-24% |
Watch the video to know how to lose weight and get a flat belly:
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