It’s the little changes that make a big difference, so start small. Another study showed that 12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone (2). Do exercises targeting your abdomen to sculpt that area. ", "What helped me the most was learning when I should eat and how I should train. Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest (3). For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost (37). According to exercise scientist Len Kravitz, PhD, of the University of New Mexico, the desirable body fat percent range for fit women is 16 to 25 percent; for fit men, the desirable range is 12 to 18 percent. ”; Reducing or decreasing the body fat percentage is not a complicated process that will leave you starved or exhausted after hours of working out. It's slow to digest, helps you feel full and it acts like a sponge to water and fat. Create a routine that you can stick to and enjoy. For example, on Monday, you're hitting the pavement, Tuesday you're going for a swim, Wednesday is your day of rest, Thursday is the elliptical, and Friday is cycling. Stay away from cookies, cakes, potato chips, and fast and fried foods. About 20% of body fat for men and 30% for women is what is considered ideal. Guidelines will be given (see \"What to Do and When\" section below). Additionally, eat plenty of low calorie, nutrient-rich foods like fruits and vegetables, while reducing the amount of carbs you eat, such as bread and pasta. This article…. To begin, stand … Follow our guide on how to lower body fat percentage, based on research and expert-backed advice. How will I be able to lose belly fat? Reducing body fat is not a simple case of "calories in, calories out." Instead, opt for calorie-free beverages like water or green tea. When trying to reduce your body fat, you don’t have to focus directly on it. This article explains how to start working out and stick to it in the long run. Common symptoms of hypothyroidism, or decreased thyroid function, include weakness, fatigue, shortness of breath and weight gain (57). Try incorporating a few servings of high-protein foods into your diet each day to help amp up fat burning. If it gets your heart pounding, it counts. Trading in even just one or two servings of high-calorie beverages for a glass of water or a cup of green tea is a simple way to promote fat burning. Similarly, a deficiency in iron can cause symptoms like fatigue, dizziness, headaches and shortness of breath (58). Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training. A "fit" female has between 21-24% body fat, though acceptable is up to 31%. But following these 8 steps can lead to real, long-lasting fat loss and better health. Studies show that a diet high in refined carbs may be associated with increased belly fat (33, 34). Exercise and eat plenty of veggies and protein while limiting sugar and carbs. Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of exercise that specifically trains the heart and lungs. Women should aim for about three liters a day; men about four (that's including the water in food). Take a rest every other day and avoid skipping workout days. How to Squat. Incorporating some healthy habits into your routine and switching up your diet can make a big difference. So here’s the deal about body fat percentage. Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat. You may feel as though you are getting fatter or bigger because you're gaining muscle. Men naturally have lower body fat than women – 8-19% is considered healthy for men under 40 and 11-23% is ideal for women in the same age range. % of people told us that this article helped them. Can Apple Cider Vinegar Help You Lose Weight? Spend 45 minutes to an hour each day bicycling, running, swimming, even walking at a brisk pace, anything that will get your heart rate up and keep it there for more than 20 minutes. Your body has been fasting all night and it's going straight to those fat stores. In fact, studies show that caffeine intake can temporarily increase energy expenditure and enhance metabolism by 3–11% (43, 44). Another small study of 11 people showed that adding vinegar to the diet reduced daily calorie intake by up to 275 calories (16). Likewise, if your body fat percentage is way over 19% you may be considered overweight heading to borderline obese. You could combine activities in one day, too. Be sure to pair these simple tips with a nutritious, well-rounded diet and active lifestyle to simultaneously boost fat breakdown and improve your overall health. But, in order to reduce body fat percentage numbers permanently you’ll have to make some lifestyle changes and learn some healthy new habits.. And if you put your mind to it, you’ll be the proud new owner of a brand new body in just a few short months. Alcohol is also high in calories and has the added effect of lowering your inhibitions, making you more likely to overeat (22). © 2005-2020 Healthline Media a Red Ventures Company. Swapping out sugar-sweetened drinks for some healthier selections is one of the easiest ways to increase fat burning. Studies have found that consuming both sugar-sweetened beverages and alcohol is associated with a higher risk of belly fat (23, 24). It's ideal to eat a large meal in the morning, then smaller in the afternoon and the smallest at night. The twelve steps below on how to reduce body fat are the best ways to reduce body fat. I enjoyed reading it! The. They also experienced a 17% reduction in belly fat as well as a significant decrease in waist circumference (47). All rights reserved. Let's say it together: breakfast! This article examines probiotics' effects on weight loss. It's a more complex equation, requiring smart nutritional strategies, an effective training program and a basic understanding of how female hormones behave. But the ratios are up to you! In one small, 12-week study, drinking 17 ounces (500 ml) of water before meals increased weight loss by 4.4 pounds (2 kg), compared to a control group (25). I am also aiming for the same goal ,so I will share some of my experiences . Keep reading to find out how to lose body fat percentage. That and protein builds and repairs muscle! This article reviews whether Noom works for weight loss. There are no magic foods that will burn fat by themselves. Do cardio first). Join a gym and get a personal trainer. Some health and gym facilities may offer more expensive forms of testing, such as Bod Pods, water displacement, or DEXA scanning. Although it may seem counterintuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain feelings of fullness. For more tips from our Health reviewer, like how to use calorie cycling and high-intensity interval training to burn fat, read on! We use cookies to make wikiHow great. Even minor changes to your lifestyle can have powerful effects on fat burning. Its probably a little error in the scale. You should also try to run, swim, or do another cardio activity every day. It requires that you make some changes in your actual life style, especially if you want the reduction to be permanent, but they are all in your best interest. And having a higher percentage of body fat is like inviting some serious health issues. wikiHow marks an article as reader-approved once it receives enough positive feedback. We’ve been helping thousands of people get their body fat percentage to their desired level through our 1-on-1 Online Coaching Program, and I’m pumped to share with you our strategies in this guide.. Plus, lots of cute animal videos as rewards for … That includes the frozen ones! Here are 6 simple ways to lose belly fat that are supported by science. Going to bed a bit earlier or setting your alarm clock a little later can help boost fat burning and prevent weight gain. No, you don't need to rely on any chemicals to get rid of fat. Avoid working out too hard. It’s easy to incorporate vinegar into your diet. One large study with over 58,000 people found that increased caffeine intake was associated with less weight gain over a 12-year period (45). You likely wont see results in a day. That seems to be the magic number, the body fat percentage when guys become “shredded,” “diced,” and even “genetically gifted” (haters always gonna hate). Some say it doesn't matter, just DO IT. For the best results, reduce your intake of refined carbs from pastries, processed foods, pastas, white breads and breakfast cereals. This article tells…. While it’s not possible to lose fat on particular areas of your body, you can work on lowering your overall body fat percentage. According to one study, performing HIIT helped people burn up to 30% more calories than other types of exercise, such as cycling or jogging, in the same amount of time (48). The squat is a popular exercise that can help get rid of body fat. Several studies have found an association between getting enough sleep and weight loss. Strength training is a type of exercise that requires you to contract your muscles against resistance. In addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar may help bump up fat burning, according to some research (13). "It gave me a world of information that I was never sure of. If you have that last bit of fat you want to lose, give this a shot. For example, sugar-sweetened beverages like soda and juice are packed with calories and offer little nutritional value. Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products. Everyone has an essential fat level (for men it's much lower) that you can never get rid of without hurting yourself. However, just because they're good doesn't mean you should overdo it. If possible, add weight training to your exercise routine, as well, to burn fat most effectively. So add beans, whole grains, brown rice, nuts, and berries onto that list of awesome foods to eat you have going. Other research shows that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity (12). You'll just feel lazy all day! 1,200 calories and under is where starvation mode generally starts. To reduce body fat and stay at the same weight, you would need to build muscle at the same time as you lose fat… The best ways to lose body fat fast as a woman. To specifically target the legs, try jogging, sprinting, or stair climbing. 13. In fact, the bacteria in your gut have been shown to play a role in everything from immunity to mental health (49). It is the percentage of fat in your body. Always consume any food in moderation. Approved. [1] Most commonly, strength training involves lifting weights to gain muscle over time. Remember walking is cardio as well — even walking around the house doing things. If you gain some muscle (weight training), that will help you burn calories faster. However, an ounce of dark chocolate wouldn't be terrible and it has caffeine, too! Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010. Getty Images Your body composition is the ratio of fat mass to lean mass in your body. If you're interested in calorie cycling, know how many calories your body needs before you start playing around with the numbers. So instead of eating 5-6 small meals a day, eat three decent ones and two snacks. Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss. In this case, 89% of readers who voted found the article helpful, earning it our reader-approved status. The Sonoma Diet is a modern twist on the traditional Mediterranean diet, but you may want to know whether it works for weight loss. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010. Here are strategies to lose visceral fat and improve your…. Lowering your body fat percentage can lead to a leaner figure, but Langer stresses that if your body fat percentage becomes too low, it can be dangerous in terms of your immunity and body processes. One study of 1,114 adults found that for each 10-gram increase in soluble fiber intake per day, participants lost 3.7% of their belly fat over a five-year period, even without any other changes in diet or exercise (30). Here are 14 of the best ways to burn fat quickly and promote weight loss. Another review also found that increasing fiber intake promoted feelings of fullness and decreased hunger. She is a member of the Arkansas Academy of Nutrition and Dietetics. It's so important. However, keep in mind that healthy fat is still high in calories, so moderate how much you consume. This article has been viewed 1,048,014 times. It just involves cycling between low-intensity work and high-intensity work. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Are there any ways to know if I am gaining weight without any equipment? So, whether you’re a beginner, moderately overweight or just trying to shed that last little bit of fat, you can reduce your body fat percentage and get the body you’ve always wanted. Low-fat dairy is good, too, and beans, soy, and eggs are efficient sources as well. One study in 2,834 people also showed that those with higher intakes of refined grains tended to have a higher amount of disease-promoting belly fat, while those who ate more whole grains tended to have a lower amount (36). This includes butter, lard, and coconut oil. Hi, My height is 5.7 and weight is 61 KGS. Others say that you should do them at separate times entirely (cardio and weights, that is). They found that alternate-day fasting over a period of 3–12 weeks reduced body weight by up to 7% and decreased body fat by up to 12 pounds (5.5 kg) (60). Lilechka75 Getty Images. Understanding Body Fat. Thanks.". For more tips from our Health reviewer, like how to use calorie cycling and high-intensity interval training to burn fat, read on! Multiple studies have found that low levels of iron in the body may be associated with impaired thyroid function and a disruption in the production of thyroid hormones (54, 55, 56). Carrying too much fat puts you at risk for chronic illnesses such as heart disease and type 2 diabetes. There's no hard-and-fast rule to HIIT. Women, infants, children, vegans and vegetarians are all at a higher risk of iron deficiency. One of the biggest body fat myths around is that you can “spot reduce” fat by targeting certain body areas. Adding cardio to your routine may be one of the most effective ways to enhance fat burning. Other studies have found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat (38, 39, 40). Although it takes time to decrease your body fat percentage, you can get started by eating 3 meals and 2 snacks a day made up of lots of lean protein, like fish and eggs, and high-fiber foods, like whole grains and beans. Another small study showed that eating only during an eight-hour window each day helped decrease fat mass and maintain muscle mass when combined with resistance training (61). Certain strains of probiotics in the genus Lactobacillus may be especially effective at aiding weight and fat loss. 5 Best Exercise to Lose Body Fat Fast at Home: 1. Sleep, but try not to lay in bed all morning. X Apple cider vinegar has many impressive health benefits. Some say it depends on your goal (Weight loss? They won't be effective. It was easy to understand. One study also showed that a high-protein diet can help preserve muscle mass and metabolism during weight loss (7). How do I get rid of my fat when it is caused by puberty? Can I use chemicals to get rid of fat along with exercise? It displays a number of results including the fat loss required to reach ideal body fat percentage. ", "It was good to see such an article. Another small study found that when people on a weight loss diet took two tablespoons (30 ml) of coconut oil daily, they lost more belly fat than those who were given soybean oil (19). Healthline Media does not provide medical advice, diagnosis, or treatment. … Cut out simple carbohydrates. It also helped me plan out my meals, and what to do, "Being naturally healthy is better than going for artificial treatments or remedies! Iron is an important mineral that has many vital functions in the body. Conversely, a diet high in whole grains has been associated with a lower body mass index and body weight, plus a smaller waist circumference (35). This article explains how and provides a high-protein diet plan to get…. Although I do workouts, I think I am not getting fit, and am gaining more weight. Yes, that's fine. Find a variation that fits in with your schedule and lifestyle and don’t be afraid to experiment to find what works best for you. An example? There is no easy way to reduce your body fat percentage quickly. And, yes, it's caffeine, that does it, not coffee — but most other sources of caffeine aren't that good for you (read: soda). Meanwhile, unhealthy types of fat like trans fats have been shown to increase body fat, waist circumference and belly fat in human and animal studies (20, 21). Refined carbs also tend to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger (32). Instead, enjoy it black or with a small amount of milk to prevent the extra calories from stacking up. When you eat small meals all the time, your body is constantly producing insulin and never getting to a burn stage. This small gland in your neck secretes hormones that regulate your metabolism (53). You can't reduce fat from ONLY your lower belly because genetics determine where we store fat, but you can do lots of cardio and only eat good quality carbs during the daytime to help you lose weight generally. Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss (8, 9). Instead of eating more fat overall, try swapping the unhealthy fats in your diet for these healthy fat varieties. To maximize the health benefits of coffee, skip the cream and sugar. Generally the more expensive it is, the more accurate it is. Lean how to lower body fat percentage without starving yourself! According to one review, 10 weeks of resistance training could help increase calories burned at rest by 7% and may reduce fat weight by 4 pounds (1.8 kg) (4). Visceral fat is a type of dangerous fat that surrounds the organs in the belly (1). "This article aligns well with the Fast Metabolism Diet that I am on. For toning your midsection, you can do at-home exercises such as crunches and sit-ups to help. Last Updated: March 23, 2020 Many studies show that green tea can help you lose weight. ", http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/, http://www.webmd.com/fitness-exercise/guide/good-protein-sources, http://www.rd.com/health/healthy-eating/lose-weight-with-calorie-cycling/, http://www.jillianmichaels.com/fit/lose-weight/myth-small-meals, http://www.bodybuilding.com/fun/topicoftheweek34.htm, http://www.mayoclinic.org/weightlifting/expert-answers/FAQ-20057921, http://www.huffingtonpost.com/2013/12/14/hiit-workout_n_4426903.html, http://annals.org/aim/article/746253/insufficient-sleep-diet-obesity, https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and-obesity/, http://www.cnn.com/2010/HEALTH/08/23/drink.water.lose.weight/, faire diminuer son indice de masse grasse, Reduzir a Porcentagem de Gordura Corporal, consider supporting our work with a contribution to wikiHow. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. For instance, one study in 12 adults showed that green tea extract increased fat burning by 12% compared to a placebo (28). In addition to diet and exercise, numerous other factors can influence weight and fat loss. In addition explore many other … One review looked at the effects of intermittent fasting, including alternate-day fasting — a method that involves alternating between days of fasting and eating normally. It builds muscle mass and increases strength. What if I can't go to the gym to use facilities to exercise? Research source The caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids (42). To reduce body fat and stay at the same weight, you would need to build muscle at the same time as you lose fat, which isn't possible for most people. Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fat that may have beneficial effects on fat burning. According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation. Once your diet is settled and is all good, exercise will help you to lose weight. High-protein diets can help you lose weight and improve your overall health. Research has found strength training to have multiple health benefits, especially when it comes to burning fat. One thing that we need to understand is that for reducing body fat , we should reduce our calorie intake. Measuring fat percentage assesses the body composition of a person and is a good indicator of overall health. In case it needs to be said, the fats you want to avoid are the ones that come in packages. Diet alone will not burn fat. Vinegar is well known for its health-promoting properties. Weights should only be done back-to-back if you're working different muscle groups (i.e., legs one day, arms and shoulders the next). By using our site, you agree to our. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d4\/Decrease-Body-Fat-Percentage-Step-1-Version-2.jpg\/v4-460px-Decrease-Body-Fat-Percentage-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/d\/d4\/Decrease-Body-Fat-Percentage-Step-1-Version-2.jpg\/aid1187428-v4-728px-Decrease-Body-Fat-Percentage-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/38\/Decrease-Body-Fat-Percentage-Step-2-Version-2.jpg\/v4-460px-Decrease-Body-Fat-Percentage-Step-2-Version-2.jpg","bigUrl":"\/images\/thumb\/3\/38\/Decrease-Body-Fat-Percentage-Step-2-Version-2.jpg\/aid1187428-v4-728px-Decrease-Body-Fat-Percentage-Step-2-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/1f\/Decrease-Body-Fat-Percentage-Step-3-Version-2.jpg\/v4-460px-Decrease-Body-Fat-Percentage-Step-3-Version-2.jpg","bigUrl":"\/images\/thumb\/1\/1f\/Decrease-Body-Fat-Percentage-Step-3-Version-2.jpg\/aid1187428-v4-728px-Decrease-Body-Fat-Percentage-Step-3-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f5\/Decrease-Body-Fat-Percentage-Step-4-Version-2.jpg\/v4-460px-Decrease-Body-Fat-Percentage-Step-4-Version-2.jpg","bigUrl":"\/images\/thumb\/f\/f5\/Decrease-Body-Fat-Percentage-Step-4-Version-2.jpg\/aid1187428-v4-728px-Decrease-Body-Fat-Percentage-Step-4-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/1b\/Decrease-Body-Fat-Percentage-Step-5-Version-2.jpg\/v4-460px-Decrease-Body-Fat-Percentage-Step-5-Version-2.jpg","bigUrl":"\/images\/thumb\/1\/1b\/Decrease-Body-Fat-Percentage-Step-5-Version-2.jpg\/aid1187428-v4-728px-Decrease-Body-Fat-Percentage-Step-5-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/11\/Decrease-Body-Fat-Percentage-Step-7.jpg\/v4-460px-Decrease-Body-Fat-Percentage-Step-7.jpg","bigUrl":"\/images\/thumb\/1\/11\/Decrease-Body-Fat-Percentage-Step-7.jpg\/aid1187428-v4-728px-Decrease-Body-Fat-Percentage-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/37\/Decrease-Body-Fat-Percentage-Step-8.jpg\/v4-460px-Decrease-Body-Fat-Percentage-Step-8.jpg","bigUrl":"\/images\/thumb\/3\/37\/Decrease-Body-Fat-Percentage-Step-8.jpg\/aid1187428-v4-728px-Decrease-Body-Fat-Percentage-Step-8.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/48\/Decrease-Body-Fat-Percentage-Step-9.jpg\/v4-460px-Decrease-Body-Fat-Percentage-Step-9.jpg","bigUrl":"\/images\/thumb\/4\/48\/Decrease-Body-Fat-Percentage-Step-9.jpg\/aid1187428-v4-728px-Decrease-Body-Fat-Percentage-Step-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, Educational website from one of the world's leading hospitals, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6a\/Decrease-Body-Fat-Percentage-Step-10.jpg\/v4-460px-Decrease-Body-Fat-Percentage-Step-10.jpg","bigUrl":"\/images\/thumb\/6\/6a\/Decrease-Body-Fat-Percentage-Step-10.jpg\/aid1187428-v4-728px-Decrease-Body-Fat-Percentage-Step-10.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/05\/Decrease-Body-Fat-Percentage-Step-11.jpg\/v4-460px-Decrease-Body-Fat-Percentage-Step-11.jpg","bigUrl":"\/images\/thumb\/0\/05\/Decrease-Body-Fat-Percentage-Step-11.jpg\/aid1187428-v4-728px-Decrease-Body-Fat-Percentage-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4d\/Decrease-Body-Fat-Percentage-Step-12.jpg\/v4-460px-Decrease-Body-Fat-Percentage-Step-12.jpg","bigUrl":"\/images\/thumb\/4\/4d\/Decrease-Body-Fat-Percentage-Step-12.jpg\/aid1187428-v4-728px-Decrease-Body-Fat-Percentage-Step-12.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/42\/Decrease-Body-Fat-Percentage-Step-13.jpg\/v4-460px-Decrease-Body-Fat-Percentage-Step-13.jpg","bigUrl":"\/images\/thumb\/4\/42\/Decrease-Body-Fat-Percentage-Step-13.jpg\/aid1187428-v4-728px-Decrease-Body-Fat-Percentage-Step-13.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"