How do I lower my body fat percentage?

The cornerstones of a therapy with the goal of permanently reducing the body fat percentage should be based on a mixture of behavioral, exercise and nutritional therapy. Here there are numerous practical and valuable Tipps within all three ranges. In the category behavior therapy it applies to change above all its internal attitude, because removing begins first in the head.

A concrete procedure is the keeping of a nutrition diary. One lists thus the food eaten over the day and finally computes their calories. Often there are suitable calorie calculators on the Internet that help you calculate the calories consumed.

Afterwards a comparison of the calculated calories with the required amount of calories per day follows. Often only this step makes you aware of how many calories you actually consume each day and that this amount is often much too high. Another method from the field of behavior therapy includes the handling of food.

Here it is important to limit oneself to five small meals, for example, which are taken at relatively fixed times. At the same time, one should also determine what one would like to eat, such as a yoghurt. You should therefore avoid eating large quantities between the main meals.

In addition, you should consciously take time for your meals and not eat them while watching TV or using a computer. So there are a large number of ways and procedures to change your attitude towards food and food in general. The field of exercise therapy also offers a variety of methods to reduce body fat.

Here, everyday activities in particular offer a great opportunity to consume calories in passing. One thinks there for example of the stair running. Instead of taking the elevator, it is better to use the stairs.It has been shown that, especially in old age, a high calorie turnover can be achieved through everyday activities, which is comparable to that of endurance sports.

In addition, you can increase your motivation and reliability to do endurance sports by meeting with friends on fixed dates for sports. The third and last important pillar is nutrition therapy. Through our diet we have a great influence on our body fat percentage.

First and foremost, one should keep the amount and the type of food in mind. Special attention should be paid to the hidden calories. Alcohol, for example, contains large amounts of calories and also stimulates the appetite.

Beware also of ready-made products, as these often contain a lot of sugar and salt. There are also some practical tips regarding quantity. If you put food on your plate, you should first take small portions.

This way you are forced to get up from the table several times if you still have an appetite and the barrier is higher to take a second helping. In addition, it is quite allowed to snack on chocolate or chips from time to time, but you should still consider the quantity and maybe there is a healthy alternative that tastes the same. Perhaps the desire for something sweet can also be satisfied with an apple or a banana.

Nutrition is a key component in reducing body fat. Here, too, a change in diet must be designed for the long term. Short-term changes in diet only lead to short-term success.

In principle, there are a few rules of thumb that should be observed. For the change of diet, a diet plan is a good idea. In this nutrition plan you can enter the daily food intake.

At the end of the day you can calculate the calories consumed with the help of your diet plan. Drinks that contain a lot of sugar and thus many calories should be avoided at all costs. The same applies to alcoholic beverages, because they also contain many calories.

Instead, it is better to drink water or water with a small shot of juice for taste. In addition, it is important to drink a lot, because this also fills the stomach. By following a dietary plan, you can become aware of exactly these mistakes and thus avoid them.

Finished products are also better avoided. Not only do they contain an unnecessary amount of calories, but also a lot of salt, which is bad for our cardiovascular system. Cooking yourself is the order of the day, because then you know what’s in the food and learn to deal with your diet better.

Structure in eating behavior is just as important. For example, it is better to eat five small, pre-determined portions than to gobble up large amounts of food two or three times a day in an uncontrolled manner. By following a nutrition plan, you can analyze and improve your eating behavior, especially at the beginning of the body fat reduction process.

Sport or exercise is an important part of reducing the body fat percentage. But sport and exercise should be integrated into a combination of behavioral change and a change in diet. Muscle building alone is certainly not the best way to reduce body fat.

Ideal is a training that combines muscle building with endurance sports. Muscle building increases the proportion of muscle mass in the body. Through the sport itself and through the muscle build-up that follows, calories are consumed, because muscles consume significantly more energy than fat. But this can be rather disadvantageous for sport beginners, because they first build up muscles and only then lose fat mass, which can be shown on the scales by a constant or even higher weight. In principle, men often lose body fat faster than comparable women through sport, as they tend to build up muscles faster.