Ok, the name of the thread might be a little misleading here... But here's the deal, i'm 16 and unhappy with my size. This isn't just a personal image deal, but also a health issue. So what i'd like to know is not necessarily how to lose weight, but how to get rid of the fat part of my weight. (in other words, I wouldn't be upset if I weighed exactly the same amount, just as long as less of a percentage of it was fat. I have changed my diet considerably, changing the 4 cups of coffee and 4 cans of coke a day into 8 bottles of water a day, replacing high sugar/caffeinated drinks with juice. As well, i've started to eat breakfast, and have reduced my meals into small portions spread throughout the day. Here's the deal, I have no idea what type of excercise I should be doing. On a regular week day I do easily a total of 30-50 minutes walking (spread throughout the entire day though, most of which done carrying a backpack weighing literaly 25-30lbs). But asside from that I am not actively involved in any sports or anything. In terms of what I have to work with, I have a weight bench and an excercise bike, and a total of roughly 140lbs of weights. The problem is that I don't have too much spare time. Therefore I find it difficult, if not impossible to balance things out throughout the week, and taking out nearly an hour a day isn't really convenient for me and the only time I could squeeze it in would be between 11pm and 1am... Out of all things, I think that I most enjoy doing the bench pressing. And i'm wondering what would be the most effective way for me to lose body fat. As i've read that strength training helps to increase metabolism, as well as burning calories, that's been pretty much what i've been doing. If anyone has any tips/advice on ways that I can reduce my body fat quicker, or excercises that would help in this, that also don't take too much time out of my day, it would be greatly appreciated.