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How to Lose Body Fat

By Ashley Chapman 

What are your current weight goals?

When it comes to losing weight, most people are concerned with the number they see on the scale. What is important to know and understand is that the number you see is not remotely as important as knowing how much fat or muscle is in your body makeup.

There are many health problems that come with having too much fat, which is not related to how you may look cosmetically. Health problems that may occur if you have too much fat include high blood pressure and high cholesterol. Your heart health is important and losing body fat will improve it. Read more to find five things that will help you lose body fat.

Lower Calorie Intake 

While you should not be obsessed with the amount of calories you intake daily, being aware is important. More so than the numbers of calories you intake, pay attention to the types of foods you are eating. Stay away from foods that are high in fat or sodium and increase the foods that are high in protein and vitamins.

Cardio Exercise 

Participating in cardiovascular exercise can improve your heart health and help lower body fat. Depending on your level of activity, some cardio exercises you can participate in include jump roping, swimming, bicycling and running (treadmill or outside).

Strength Training 

Remember to include strength training, along with cardio to get optimal body fat loss. Strength training increases your muscle mass, increases your strength, increases balance and can help improve posture. Some types of strength training include squats, lifting free weights, and push-ups.


While diet and exercise are important, staying consistent with both will yield the best results. One option to staying consistent is creating a schedule that works best for your daily life. Try to schedule one or two workouts a week or try tracking your food on an app. Staying consistent will help keep yourself accountable for the goals that you have set for yourself.


Sleep is a great determiner on how effective you will be with your day. While it can be hard to get enough sleep every night, it is important to strive for the same consistent amount of sleep daily. Ways that you can improve your sleep may include finishing projects for work ahead of time, watching less television and not looking at your phone while in bed.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Beaverton, Ore.

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