How to Eliminate Fat

If you are overweight or obese, you are at risk of high blood pressure and high cholesterol. Reducing your body fat lowers the risk. It will also increase your energy levels and improve your mood and self-confidence. However, you can't completely eliminate stored fat from your body; your body needs it to function. Women should have at least 16 to 22 percent body fat; men should have at least 7 to 17 percent, according to Vanderbilt University. You need slightly more body fat as you get older. Reducing body fat isn't complicated, but it's not as simple as eliminating fat from your diet.

Instructions

• 1

  Consume fewer calories. The amount of calories you should cut depends on your daily caloric needs and consumption. Most people can lose 1 to 2 lbs. per week by eliminating 500 to 1,000 calories every day, according to the Centers for Disease Control and Prevention.

• 2

  Avoid relying on fat-free or low-fat foods. They may contain as many calories as full-fat versions, and all excess calories will turn into body fat.

• 3

  Eat more fruits and vegetables, which are high in volume but low in calories, so you'll feel more full and satisfied. The fiber they contain will also keep your digestion in good shape.

• 4

  Improve your eating habits. For example, eat all your meals sitting down, serve smaller portions and avoid eating while watching TV.

• 5

  Exercise for at least 30 minutes most days of the week. Find an activity you enjoy, such as walking, dancing, bicycling or kickboxing.

• 6

  Stay active throughout the day. For example, take the stairs instead of the elevator, park at the far end of the parking lot and reduce the time you spend in front of the TV.

• 7

  Be patient. Gradually decreasing your body fat is safer than crash diets and increases your chances of keeping it off.