Most people want to reduce body fat so that they look better and feel better about themselves. This is a perfectly fine motive to have but might I suggest a better one? Aim to lose body fat for better overall health. Yes it would be nice to look thin and sculpted but what’s really important here is to be in good health so that you can better enjoy your life and be a good role model to those around you, whether it be your kids, spouse, friends or oven coworkers.

Now before even thinking of how to reduce weight, it is important a person realize that the extra pounds did not happen overnight, and likewise will take some time to get rid of. Fad dieting or other extreme weight loss tricks that claim to reduce weight fast are unhealthy and should be avoided. Instead it is much better to change your exercise and diet habits, in other words your lifestyle. A doctor or nutritionist can help you set a healthy weight goal. Below are a few suggestions of how to reduce body fat.

Increase Water Intake
As the human body ages, the metabolism slows down. One of the easiest but often most overlooked steps in losing body fat is water consumption. Water helps the body shed excess pounds and fat by keeping the body hydrated, and thus increasing the metabolism. The faster a person’s metabolism is functioning, the easier it is to reduce fat.

Many health experts recommend a person drink at least 64 ounces of water everyday just to stay hydrated. A person who is overweight will probably need to exceed the recommended guidelines slightly if they want to give their metabolism a healthy boost. Experts recommend a person should drink about 1 ounce of water for every two pounds. This would mean if a person weighed 150 pounds he/she would need to drink 75 ounces of water.

As a side benefit, water can also make a person feel full and less hungry. The stomach does not differentiate between liquid or solids so a good recommendation is to drink a glass or two of water before every meal. This habit fills the stomach, making less room for solid foods and minimizing the risk of overeating.

Eat More Often
It may sound counter-intuitive but eating more often, actually helps you to reduce weight. How can this be? Simple. Eating five to six smaller meals a day keeps the metabolism high throughout the entire day which ends up burning more calories overall than consuming 3 larger meals. Some people think skipping meals helps to lose weight fast but in fact the opposite is true. By skipping meals, you put your body into “starvation mode” which absolutely kills your metabolism.

Cut High Fat and High Sugar Foods
Foods that are deep fried or high in sugar must be eliminated or drastically limited. Alcohol should also be cut back or completely removed from the diet though one glass of wine each day is probably fine. A person can help reduce the amount of body fat by making healthier food choices. For example, opting for a juicy apple to satisfy a sweet craving is so much better for your body thank chowing down on a piece of cake. Teas, especially green tea, black coffee (no sugar), and good ole fashioned water are great substitutions for pop and fruit juices. The last thing you need when trying lose fat is to drink high concentrations of sugar.

Regular Cardio Exercise Regimen
Lastly, exercise is a key ingredient to fat loss since it boosts your metabolism and keeps it high throughout the day. Cardio workouts especially are an ideal way to shed the extra fat. A 30-minute cardio workout three times a week is a good starting point, but if a person has the time and energy it is best to aim for four 45-minute workouts per week. Of course simply walking an hour a day can also shed body fat surprisingly well so if regular cardio workouts are not an option, walking 60 minutes a day can be just as effective.