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LOWER BODY FAT

 Fat in the body stores energy. If you are active, this energy, measured in calories results in loss of fat. If you are relatively active, the energy remaining in the body is a little more. If you have a sedentary lifestyle, body fat is higher since you are not using the energy you have stored in intake of food. Up to a point, body fat is good. If it is beyond that point it causes a host of problems.  So a balance has to be made to keep body fat at optimal levels.
Thus some people are diagnosed as fat and some as obese by medical professionals.  This is done by using a system refined over a period of time to determine your fat level, whether it is normal, above normal, below normal, or much above normal (obese). This is done by using a system called the Body Mass Index (BMI), waist measurement, and correlating them.  Take a look at the following table which shows where you stand.

Generally, if you have a pot belly or your waist then you are overweight or obese, depending upon the level of your weight. That is why doctors measure your waist in addition to using the bathroom scale. Generally speaking, men should be less than 40 inches, and women less than 35 inches.

If you have these features of being overweight or obese do not get worried.  There are various methods of reducing your weight or fat levels. This is done by prescribing for you a healthy eating plan, an exercise plan, and some lifestyle changes that will lower your body fat, and bring you to what should be your level of body fat.
A short summary is given below. But, please remember, these are tips only. The best way anyway is to consult a professional Medicare giver, who knows better, how to deal with your body fat. Do not do anything on your own.

The best way to lower body fat is to do two things jointly, not in isolation. These two are increase in physical activity and lowering high calorie foodstuffs, and a healthy mind to do them.
All that is asked from you is to take a walk everyday for say 30 minutes. Walk up and downstairs. Have fun doing aerobics. Ouch! It pains the first day, but if you continue you will find yourself much better and more cheerful. Yes, exercise has that ability to activate your brain positively. 

Yes, it is difficult at first. After all, you have been so used or addicted to doing things in a certain way, and now you are being asked to change. Change is always resisted at first. But change you must because otherwise, if you don’t lose body fat, you are more prone to various diseases like osteoporosis, diabetes, gallstones,  high blood pressure, heart attacks, strokes, may be vulnerable to cancer, et al. Is it worth taking the risk? No way.

There’s a whole huge list of recipes that can be used to substitute for your present diet.  Yes, you can eat once in a while, some of the stuff you like, but you have to give up something else for that indulgence. Remember dietary changes do not mean you don’t eat.
Do all these, please, in consultation with your physician, will you?  They are the best people to judge what is good for you.
Footnote: Some information has been taken from the US Government website on Health, and re-ordered to make for easy reading.