Effective way to lose fat

jaysiah66
jaysiah66 Posts: 1 Member
in Introduce Yourself
How to lose average 2% of fat percentage in monthly basis? Let discuss for the effective way to achieve this

Replies

  • ninerbuff
    ninerbuff Posts: 48,974 Member
    Calorie deficit on a consistent basis. It's not a miracle thing, just how you deal with energy balance in the body.

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  • springlering62
    springlering62 Posts: 8,397 Member
    edited June 22
    That’s also a super high goal, on a monthly basis, even if you’re obese, as I was.

    You’re not typically going to go from 35% to shredded, or even low 20’s in five or six months.

    If you’re already there, it’s just like weight loss. That next 2% is going to be even slower.
  • AnnPT77
    AnnPT77 Posts: 34,168 Member
    If a person weighed 200 pounds, 2% of their weight per month would be 4 pounds per month, or roughly one pound per week. If they eat 500 fewer calories per day than they burn, they should lose about 1 pound per week. If they weighed 150 pounds instead, 2% would be 3 pounds per month, or roughly 0.75 pounds per week. In that case, they'd need to eat about 375 fewer calories per day than they burn.

    The math is simple.

    The second hardest thing about actually doing that is that all of that has to be estimated, since every single aspect of it is estimates: Calorie needs, calorie burn from all sources, calories in food, etc. Results over 4-6 weeks (full menstrual cycles for those who have them) give the most reliable estimates, not so-called calculators or fitness trackers.

    The very hardest part of actually doing that is finding an eating and activity routine that the individual can stick with reliably and consistently for long enough to lose a meaningful total amount of weight. What that routine is will vary from one individual to the next: We all have different preferences, strengths, challenges and lifestyles.
  • springlering62
    springlering62 Posts: 8,397 Member
    Hmmmmmm. Is OP thinking in terms of body fat percent or equating “fat” with pounds needed to be lost?

    I assume they meant body fat percent.

    Reminds of the book Eats, Shoots and Leaves. Ahhhh, semantics.
  • AnnPT77
    AnnPT77 Posts: 34,168 Member
    springlering62 wrote: »
    Hmmmmmm. Is OP thinking in terms of body fat percent or equating “fat” with pounds needed to be lost?

    I assume they meant body fat percent.

    Reminds of the book Eats, Shoots and Leaves. Ahhhh, semantics.

    If that's the case, then figuring it out is mainly a matter of figuring out current lean mass, and calculating how much fat needs to be lost to get from current estimated body fat percent to goal body fat percent. Of course, it can also be done by adding muscle, but that's a pretty slow boat, not likely to lose 2% per month in body fat percent (25% to 23%, say) by adding muscle. But you're right: The actual question is unclear. Good point.

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