If you want to lose fat make changes that you can live with indefinitely. See your doctor, set goals, and make a promise to yourself. Provides progression and offers sufficient variety so that you can maintain it for years to come. Consume about 30 grams of fiber a day. Fiber lowers insulin levels affecting how lean you’ll get, absorbs water and takes up more space in your stomach. Fiber rich foods include fruits, vegetables, beans and whole grains. With this body fat calculator you can calculate by your own your percentage of fat. And exercising builds up your muscle and keeps your metabolism high for an extended period of time, helping you to lose fat. Cardio workouts is the key to successful fat loss. Cardio exercises get your heart pumping and help you burn a lot of calories. Try with exercises you enjoy to keep you motivated.