Quickest Ways to Lose Body Fat Percentage

Losing body fat is not a complicated process, but it takes time and dedication. Although fat loss generally follows a slow, predictable pattern, there are steps a person can take to speed up the process of losing fat and reducing body fat percentage. Following some basic steps can have you losing fat quickly and safely.

Increase Activity Level

Exercise burns calories, and calorie burning is essential for weight loss and body fat reduction. The most effective type of exercise for weight loss or fat loss is cardiovascular, or aerobic, exercise, which utilizes the largest muscles in the body (most notably the leg muscles) and requires large amounts of oxygen consumption, both of which force the body to burn large amounts of calories. Running, jogging, cycling and swimming all are excellent forms of cardiovascular exercise that can be done on an ongoing basis, preferably four to five times per week at a minimum of 30 minutes per session, to lead to quick reductions in body fat.

Reduce Caloric Intake

For fat loss to occur, the body has to run a calorie deficit, which means that the number of calories consumed has to be fewer than the number of calories burned. Creating a negative calorie balance will cause stored fat to be released from adipose tissue and burned, which reduces body fat percentage. A caloric deficit of 3,500 calories is needed to lose one pound of body fat. It is recommended that an individual reduces the caloric intake by 500 calories per day for a safe, steady rate of weight loss and body fat reduction. A greater daily caloric deficit will produce faster weight loss, but it might prevent adequate nutritional nourishment for the body.

Strength Train

Strength training, or weight lifting, is very effective at burning calories and helps to raise the body's metabolic rate, which helps to speed fat loss. Strength training also helps to prevent muscle loss from dieting and increased cardiovascular exercise. A combination of regular strength training and cardiovascular exercise delivers a powerful one-two punch to the body that results in increased calorie burning, a raised metabolism and the maintenance of lean body weight. To maximize the affects of strength training, weight workouts should be performed at least two to three times per week, utilizing light to moderate amounts of weight combined with two to three sets per exercise of eight to 12 repetitions per set.