How to decrease body fat %?

So I run xc and trackk and i have a cross country camp at the end of the summer. There they do a body fat test calculator thing. I'm kind of nervous and reallly dont want my number to be high cause that'd be embarassssing. So what are good diet tips maybe some excersizes (i run 5/6 days a week) to decrease my body fat % thankkkyou!

Public Comments

1. Add some strength training to your routine.
2. Weight training is the best way to decrease body fat. You can do certain weight-bearing exercises at home:squats, push-ups and crunches.
3. Eat less fat and calories and do more exercises, pretty simple.
4. First of all, run for more than 45 minutes to decrease body fat. This is because your body uses first, the ATP (adenosine triphosphate) molecules in your body for energy. After all that is used up, your body begins to use the glucose in your body to synthesize ATP. After that is used up, your body uses the glycogen stored in your liver. After all that is done, your body begins to use fat. It takes about 45 minutes to use all your glycogen when running so try to run for about an hour or more. Also, cut down on the carbohydrate intake. Your body uses carbohydrates (sugars, starch) for energy first before using fat so when your are hungry, eat lean protein and vegetables and eat small meals often rather than a few big meals.
5. calorie restriction! Just weight lifting may add muscle mass to the detriment of your running. Though a lifting plan for total body strength and fitness is good!
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