Reducing body fat percentage

Donovan Grant

Monday, September 03, 2018

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Dear Donovan,

I would like to know how to reduce my body fat percentage. I work out at the gym three times per week with one rest day between each day. I have a fairly slim, muscular body but I also have a little stubborn belly fat. I used to be very active as I used to play sports, but over the past few years my activities have reduced as I now have a desk job where I'm stationary for most of the day. I generally eat from a canteen daily and I mostly eat rice and chicken. Could you help me determine a meal plan as the Internet doesn't really give much information on the typical Jamaican diet.

I must tell you that I believe that your belly fat is a function of some of the things you are currently doing. For example, you are not as active as you used to be. In addition, you are eating canteen food of mainly rice and chicken and it may also be possible that you are eating late at night. It might be quite possible that the amount of food you are taking in is not balanced by the faeces you are passing out. In a nutshell, the digestive system might be backing up.

Also, the fact that you have a sedentary job is not helpful. Constant sitting down can cause the bowels to work a little bit slower. In addition, if there is diabetes running in your family there may be a tendency to accumulate fat in the stomach region. This could also account for your belly fat.

You will have to make some changes in your lifestyle, especially your diet. Also, I would suggest that you do a nine-day detox programme to help to clean the intestine. This detox could also result in the tummy region looking smaller. Once the tummy gets softer you could do some abdominal exercises to tighten up the muscles.

That said, I must tell you that since you are not as active as you were before you will have to try and eat in a healthy way. You should definitely incorporate foods which are high in fibre and will help to keep the digestive system clean. Overall, I would suggest you consume more fruits, vegetables, vegetable juices, whole grain and ground provisions. Milk products such as yoghurt can also be included in your diet.


For breakfast, I am going to give you some suggestions from which you will choose one option per day. These options include two to three servings of fruits, steamed vegetables with food, yoghurt with fruits, or eight to 12 ounces of a meal replacement shake.


For a mid-morning snack, fruits or eight to 12 ounces of green juice or eight to 12 ounces of coconut water may be taken.


For lunch, have a protein with raw and steamed vegetables plus one serving of carbohydrate or 12 to 20 ounces of medium thick soup, or steamed vegetables with food, or 16 to 20 ounces of a meal replacement shake.


For a mid-afternoon snack, a fruit or coconut water may be taken.


For dinner the same choices as lunch could be selected from. It is very important for you to eat dinner by the latest 7:00 pm. In addition, try to get in at least six to eight glasses of water daily. Also, over time you could also increase your number of days for exercise.

Good luck!

We will answer your weight-related questions

Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we'll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years' experience in the fitness industry and is the owner of DG's Nutrition and Wellness Centre, 39 Lady Musgrave Road. Call him at 876-286-1363. E-mail questions to .

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