It actually is possible to lose the amount of body fat you are talking about. If you were 200 pounds 24% body fat would be 48 pounds of fat. At 22% body fat that would be 44 pounds of fat.
That means you have to lose 4 pounds of weight in 30 days. A realistic weight loss objective is 1-2 pounds per week. This is NOT a starvation plan. (Your weight MAY NOT go down - you may add muscle and decrease fat - it is the percentage of fat to lean tissue that matters in this case) Increasing muscle helps.
I would recommend 2 things - increase your activity, and decrease your intake of food slightly. You want to particularly watch high fat foots, since they are higher in calories than protein or carbohydrate. I am NOT a fan of the "low carb" approach - you can eat carbohydrates AS LONG AS YOU AVOID SIMPLE CARBOHYDRATES. Whole grains are much better sources of carbohyrates (whole grain bread rather than white bread) oatmeal rather than sweetened cereals.
Reduce your intake of "junk", avoid regular sodas, sweetened ice tea etc.
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