How do you remove your body fat?

Lose body fat by creating a calorie deficit by reducing your caloric intake and increasing your caloric output. Basically, this means putting the fork down sooner -- eating less -- and increasing your physical activity -- exercising more. Just creating a 500-calorie-per-day deficit can lead to weight loss of one pound per week. And that's not hard to do. Dropping two 12-oz. cans of regular soda from your diet saves 250 calories. Twenty minutes on a treadmill, bike, or elliptical machine will expend 250 calories. There's your 500-calorie deficit right there! Eat less. Eat better.

Changing your eating habits and starting to exercise is a good way to reduce body fat. Eliminate refined (processed) carbohydrates (apart from the occasional treat); this type of carbohydrate is a major cause of weight gain, obesity, and many diet related diseases.

If you are unsure what refined processed carbohydrates are, there is a list further down this page, under Related Questions. The best type of carbohydrate comes from fresh vegetables and a moderate amount of fruit. In addition, engage in regular cardio exercise such as brisk walking, jogging, etc. Being overweight or obese can be also hereditary and you may have insulin resistance. In which case, you will most certainly need to count carbohydrates as well as calories. For more information about all these things, see the page links, further down this page, listed under Related Questions.