Hi Charles,

Let me give you a breakdown of body fat categories.

Here is a breakdown of body fat percents for males:

Essential fat 2-4% (Do not drop below 12% body fat)

Athletic 6-13%

Fitness 14-17%

Acceptable 18-25%

Obese >25% (25% or greater associated with increased health risks)

Your body fat of 23.5% is within an acceptable range; however, it would be perfectly fine to reduce your body fat percent.  You may also be interested in calculating your body mass index (BMI) to see where you fall.

Here's a breakdown of BMI:

Under weight <18.5

Normal weight 18.5-24.9

Overweight 25-29.9

Obese >30

Now, how best to go about losing the extra weight.  Don't think you need to diet, what you need is to start forming some healthy habits.  Do you eat breakfast everyday?  Breakfast is very important if you want to lose weight.  Do not skip meals, you need to eat every three to four hours to keep your metabolism high.  Strength training is a great way to increase your muscle mass and boost your metabolism, which will lead to weight loss.  I highly recommend increasing your physical activity to promote weight loss.  Any school sports you can get involved with?  How about taking an evening walk/jog?

When it comes to food, be sure to limit fast food to rare occasions and focus on eating plenty of fruits, vegetables, whole grains, and lean meats.  If you increase your activity and switch to healthier food options, you do not need to worry about restricting your intake.  Click here for additional weight loss tips.  Another thing working in your favor is your age.  Puberty and a possible growth spurt will all work to your advantage!

All the best,

Lisa Nelson, RD, LN

The Heart of Health ezine