Do both weight lifting and cardio exercises.If you are really obese, you should begin with the basic exercise of walking. Go for long-term: you should plan losing your body fat in long term, starting with some moderate exercises and gradually increasing their intensity.We listed a few basic rules for you, but remember that it is always better to contact a dietitian before starting any diet. It's not enough to lower your calorie intake and hope for the best. Reducing body fat is not the same as losing weight. Ultrasound: it can be used to measure tissue structure and hence the amount of adipose tissue directly below the skin.They are not really accurate, though, as the amount of body fat for two people with the same BMI might be completely different. From BMI: there are some formulas that allow body fat percentage to be calculated directly from the BMI.The drawback of this method is that it only measures the adipose tissue layer directly below the skin, and doesn't take into account any internal body fat. It requires from three to seven measurements. Skinfold method: it is a method, in which you pinch your skin in several standardized places with calipers and measure the thickness of the fat layer.After making some corrections for air in lungs, you can calculate the percentage of body fat with only a small uncertainty. Knowing this difference, it is possible to determine the density of the whole body by submerging it in water. The lean body mass has a higher density - 1.1 kg per liter. Underwater weighing: fat cells in humans have a density of 0.9 kilograms per liter. The list below gives you some alternative methods. In fact, there are even multiple different formulas used in various calculators. If you type "how to calculate body fat" into your search engine, you will discover that there are multiple methods for measuring the body fat percentage. They are also more likely to need a Cesarean delivery.
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