How To Lose 5 Percent Body Fat In 1-2 Months

How much body fat percentage can I realistically lose in 3 months?

Hi, I give your realistic answer because i’ve tried it.I used to be 88 Kg in Nov 2016 with 37% of body fat(i wasn’t aware about how much muscle mass i used to had) and the in Jan 2017, i was 72 kg with 24-27%.And in May 2017 i was 62kg with 16–17%.Duration: Nov 2016 to Jan 2017 : 3 monthsLost: 12–14% of body fatVery restrictive diet, High protein, low carb and low fat.Duration: Jan 2017 to May 2017: 5 monthsLost: ~8% of body fatEnjoyable diet, High protein, Moderate carb and Moderate fat.Now seeing it, you must be thinking that …OoooOooo i should go for the first duration, well my friend i’ll SAY NO.Duration: Nov 2016 to Jan 2017 : 3 monthsDuring my first duration, i do only dieting and cardio (different form of) due to which i loss lot of LEAN body mass too, nearly 2 kg (which is alot).Duration: Jan 2017 to May 2017: 5 monthsI lost 95–96% of body fat only. 3–3.5% Water weight and rest lean mass(just 1.5%).When you lose weight, you’ll lose “water” first, followed by “Fat mass” and “Lean mass”.So, in short, try to lose weight slowly at max 1% ( if you are in 18–25% ) or 2% (if you are above 25%) of your weight.Please keep in mind, the weight you lose fast, will return back twice the speed if you don’t plan correctly.My Suggestions:First go for a day or two day full day water fast, then you start normal hight protein, moderate fat and carbs diet and keep decreasing calories at max by 100–200 whenever you hit plato otherwise not and include Weight training and cardio strategically.Starting calories would be your maintenance calories.Strategies:1. Intermittent fast (16/8 or 14/10 or even 12/12 window).2. Full day fasting3. intense workout and cardio4. include HIIT in your training strategically.and there are many more….and at last if you still running off and can’t lose last few pounds, then either go for Carb Cycling or Keto diet.

Is it possible to lose 5% body fat in 5 months?

Are you a dude or a girl?If you are a girl, you shouldn't get your body fat down below 15% for very long, so be careful. if you are a dude, do you have abs under your 5% of extra fluff? If not, start there. planks, crunches, weightlifting, etc. if you do, it is ALL DIET. That makes it very easy if you have the discipline, but very hard if you don't. I think it is easier to go to the gym every day than say no to pizza. It smells good, you know it tastes good, and you have to tell yourself no when everyone else is saying yes. Take the worst picture possible of you. One that squeezes every bit of belly fat. Keep that on your mirror and in your head every time something comes out that you shouldn't eat. One "slip" does a lot of damage. instead, you will eat lots of raw vegetables, healthy oils (olive, coconut, fish), grass fed beef, free range chicken, legumes and beans (not cooked in lard).Keep in mind that your body is a fat burning machine. the only thing that stops that machine from burning fat is sugar. when it is busy burning sugar it is not burning fat. Put the cupcake down, it will mess up your machine. put down the pizza, it is messing up your machine. breads, coffee (with sweetener, sugar), brownies, too much fruit. STOP.    do this and you will be washing laundry on your stomach by Summer. Good luck!

How much body fat loss (%) can you accomplish a month while remaining healthy?

It depends, the more that you have the more that you can lose. Recent studies suggest that it is possible to metabolize up to .9% of our body fat on a daily basis. Let’s assume that you have 100 lbs. of fat. Let’s also assume an actual loss of .5% per day. That would lead to a loss of ~14 lbs. in the first month. Now, if you only had 10 lbs. of fat, that same formula would deliver a loss of 1.4 lbs. In general, a safe % of EXISTING fat loss would be ~10–15%.In the past 6 months, I have lost 24 lbs. of bodyweight while gaining 8 lbs. of lean weight mass (as measured using 9 site skinfold measurements). Which is a total fat loss of 32 lbs. I have averaged .5–1 lb. of weight loss per week, while reducing my body fat by 1.5–2.0% per month. So I’ve reduced my body fat level from 22% to <11% (a 50% loss), and increased my lifts by 20–40% (and more) in the past 6 months…and I’m 62 years old (male). I’m on my way to <8% (a further 30% loss), it should take another 3 months, due to my lower present body fat. So in 9 months I will have gone from 22% to 8%. By the time I get to the one year mark I expect to be at 6% (an additional 25% loss) - that’s as far as I expect to go.