Decrease Body Fat

Parent Category: Operation Overhaul 2.0
Targeting a specific area of the body — such as doing crunches — isn’t a realistic way to reduce body fat. The only way to reduce body fat in any part of the body is reduce it everywhere by losing weight and improving your overall fitness through changes in diet and an exercise regimen that includes regular cardiovascular workouts


  1. The “ideal” body fat percentage for any adult varies depending on factors like age, gender, exercise level, genetics and bone structure.
  2. In general, for adults over 50, a target healthy range of body fat is 20 to 25% for women and 10 to 15% for men. Generally, women with more than 32% body fat and males with more than 25% are considered to be at higher risk for heart disease and other conditions.
  3. Body fat isn’t useless. It cushions and protects vital organs such as the liver, kidneys and heart, and helps our body to stay at the right temperature. It produces hormones and many other chemical messengers that are important for fertility, bone strength, immunity, regulation of sugar and fats in the blood, and appetite control.
  4. There are two ways to lower your body fat: Lose fat and build muscle. Extra muscle will boost your metabolism to help mobilize fat storage and burn fat for energy. Plus, it’ll make you look leaner overall.


  1. Exercise moderately with aerobics (walking or cycling) and weights (12-15 repetitions), gradually increasing the intensity as weight is lost.
  2. Moderate aerobics are likely to burn a greater amount of body fat if the intensity is kept at around 70% of maximum heart rate, and taken beyond the 30-minute mark (with one hour being the eventual goal).
  3. With weight training, more repetitions with low-moderate weights would work best during the initial stages of training.
  4. It is important to remember that both weight training and aerobics should be done in the same program to maximize results.
  5. Advanced - alternate strength-training with high-intensity interval training (HIIT). An example of a HIIT session could be as follows: Two minutes of walking followed by fast running for 30-60 seconds, for 20 minutes total.

Full body strength training 2-3 times per week, with sustained lower/moderate intensity exercise 2-3 times per week. Make a plan. Be consistent. 

Eat right. You cannot be active with a bad diet so you’ll need to fuel your body with nutritious protein, fruits, and veggies throughout the day. Please speak with your Dietitian for more information! 
  • Eat more good fats such as the omega-3 and omega-6 fatty acids and cut out saturated fats. 
  • Eat more complex carbohydrates (brown rice, beans, oats, and potatoes – full of fiber) and limit intake of added sugars (aka – junk food). 
  • Focus on lean sources of protein – evenly spread throughout the day. 
  • Drink plenty of water to maintain feelings of fullness and help with fat mobilization. 
  • Cut back on alcohol, or eliminate it entirely.

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