how can i lose fat on my body?. i only lose weight on the scale..my body fat % stays at 31 %. help?

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1. Last year I experimented with weight training and that really did wonders. The trick is eating right as well. That doesn't mean dieting. It means lowering carbs and raising protein. If you do both of these right, you'll actually eat just a much as you do now or even more and then still increase muscle mass. I'm sure someone else can get into the specifics better than I can, but that is a birds eye view to get you started.
2. Add weight training to your workout. A cardio only fitness programme is the likely cause of your problem.
3. Basically, you either have to work out harder, or eat better. A lot of people think they should just jump right into dieting and exercise and go hardcore. I think it's better if you take incremental approaches. Start with things that are easy and work up from there. Diet: Drink a lot more water throughout the day Cut out unhealthy foods that aren't your favorites (don't expect yourself to stop eating your favorite foods right off the bat) Eat only whole grain or whole wheat bread and cereals Eat a small whole wheat breakfast every morning Don't eat past 9pm Avoid drinks with sugar Working out: Find something active that's fun for you and do at least 4 hours of it a week The trick is really to find easy ways to make your lifestyle healthier and incorporate them into your routine. No one can sustain avoiding their favorite foods and subjecting themselves to boring, grueling workout routines forever. But anyone can eliminate unhealthy foods they don't particularly enjoy and engage in activities that are fun. Plus, if you start with the relatively easy things, you build up your capacity to make more difficult changes in the future.
4. often times what you lost is muscle. The fat remains untouched. I heard of a no diet diet. A professor used it to lose #50. What the diet means is, you eat whatever you like. But only for meals. Not for emotion. not for urge. Counting calories or using pills is the way to lose the battle, not the fat. You better take it slow. Do not expect you lose them all overnight. If it goes too fast, it will come back. I suggst you eat whatever you like. Just do not overeat. Gradually reduce a bit calories everyday like eat only 70 or 80 percent of the 2000 kcal. I am sure you will get back to the standard sooner than you think. Good luck.