How much body fat percentage can be reduced in a month?

I'm tagging this so I can read it in the morning. I have way too much body fat and I'm working on reducing the fat in my diet.

Depends on the question you are really asking?

Are you trying to lose weight ?
When you shed the lbs of course a % of that will be fat thus reducing your ovreall bf.
Generally for a healthy maintainable loss of around 2lbs per week can easily be achieved through appropriate calorie deficit for you through a combination of diet & exercise. Long sessions of low intensity cardio (in fat burning zone) are best for this combined with moderate weights sessions.

Are you talking more about a bulking / cutting cycle?
This is a lot more in depth but involves bulking cycles of gaining muscle followed by cutting cycles to maintain lean body mass & cut bodt fat %

Bulking - The structured prioritisation of the addition of muscle through increasing food intake in order to create an excess of energy and other nutrients sufficient to increase muscle mass, in conjunction with a suitable weight training regimen

Cutting - The structured prioritisation of fat loss whilst maintaining lean body mass aiming to maximise muscle definition, through dietary manipulation in order to create an energy deficit sufficient to mobilise body fat, in conjunction with a suitable weight training and cardiovascular exercise regimen

If it is this you are talking about then I'm afraid it is a lot of dedication with at least 5 x heavy weights sessions & 3-4 sessions of alternate long (1hr+) low intensity aerobic (Fat burn cardio) & short burst HIIT cardio performed at different times to weights sessions, so working out every day quite often twice a day and a very restrictive finely balanced diet.

I started measuring BF% at the end of July and was at 33%. As of last Monday (14 weeks) I was at 20.3% using combination of MFP for food, Krav Maga, weight training and cardio.

My lean mass has actually increased by 1.1kg in the same time.

hi all am down to 15% body fat. would like to go down to 13%BF,

am happy to talk to who every.

I started measuring BF% at the end of July and was at 33%. As of last Monday (14 weeks) I was at 20.3% using combination of MFP for food, Krav Maga, weight training and cardio.

My lean mass has actually increased by 1.1kg in the same time.

WOW! That is phenomenal ! How did you calculate your calorie goals and what were your cardio and weight training sessions like?

Thank you :blushing:

I still haven't settled into a fixed training program as shift work means I am all over the place.

My cardio sessions are generally 20 min light walking (whilst watching Big Bang Theory! ) followed by 40 minutes on intervals.

Strength was a 12-week beginner's program I found on-line, but I'm starting New Rules of Lifting

Krav has had a huge impact as it is an hour of whole body exercise coupled with cardio and endurance training ending with stress, pressure or adrenaline drills (630cal/h per my Polar FT7)

Calorie goals set using MFP set to lightly active (I'm an ER Nurse) at 2lb/wk loss

HTH

I was able to lose approximately 1% per month exercising and eating 500 calories per day under TDEE over 7 months, but I was doing cardio and weight training during that time and was at the end of my weight loss (last 25 lbs.) I did not measure at the very beginning because I frankly didn't want to know my BF %age. I'm a 47 yr. old woman in early menopause, but I have historically had low body fat for a woman. I also lost some lean body mass during that time, but not as much muscle lost as fat.