Body fat can be decreased through healthy diet and exercise. It is important to consult doctors and personal trainers in order to safely and successfully lose fat based on individual goals.
According to ACEFitness.org, flexibility routines (such as Pilates and yoga), aerobic exercise (walking or jumping rope) and strength training are important components of healthy, effective exercise.
Cardiovascular exercise is great for heart health and fat loss. It can range from jogging and dancing to more advanced exercises, such as high-intensity interval training. It involves a series of intervals alternating between low-intensity and high-intensity movement, such as walking and sprinting. These routines build muscle while burning calories.
A progressive strength training program with free weights will help build muscle, increase metabolism and burn fat. Calisthenics, weight machines and kettlebell exercises also strengthen muscles.
As for diet, according to MayoClinic.org, it's important to focus on eating a variety of foods from the major food groups and choosing foods that you enjoy and that fit your lifestyle needs. In order to lose fat, it is important to expend more energy than is taken in through food. However, it is vital not to limit calorie intake too far, as this can lead to slowed metabolism and eventually lead to dangerous complications. Doctors and personal trainers can advise the most effective path to take when trying to lose fat.