If you look at the science, you'll usually hear that the maximum rate of fat loss that CAN realistically be achieved, for most people, is around 2.5 – 3.0 lbs of fat per week. Even that will be a stretch for petite women or anyone who is short and / or small-framed.
“Generally speaking, it's safe to lose 0.5% total body fat per week, or 2% body fat per month.” An easier way to measure it at home is approximately 1 to 2 pounds a week, depending on your starting weight. Also, fat loss is different from overall weight loss.
You would need to consume only 500-1,000 calories per day, which is an extremely low amount and likely not sustainable or healthy for most people. In fact, trying to lose 5 kg in one week is generally not realistic or healthy.
Here's the good news: “Assuming you're already pretty healthy, hovering between 15 and 20 [percent body fat], you can realistically dump 1 to 3% in a week," reassures personal trainer and strength coach Pete McCall, C.S.C.S., an instructor at Equinox in San Diego.
Unless you're an endurance athlete who needs to drop body fat for speed, shooting for 10% is probably for physique more than any other reason—you want to turn your hard stomach into a fully defined six pack or you want more vascularity. The good news? That next level can be yours within three to five months.
The truth is that under the right training and nutrition programme a person can lose an average of five per cent body fat in as little as ten days. During those ten days, you will have to take your journey seriously.
There is more fat all around the body at the 30% level including waist, back, thighs, and calves. The waist looks larger relative to the hips, and the stomach will likely be protruding over the waist noticeably. There is no muscle separation.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
While it is possible for some people with a fast metabolism to lose 10 kgs in 1 month without exercise, it may not be safe or sustainable for everyone. Extreme calorie restriction and rapid weight loss can lead to health risks such as nutrient deficiencies, muscle loss, and gallstones.
What he found is that the body is capable of burning body fat to use for energy at a maximum rate of 31 calories per lb of body fat per day. Once you exceed this rate, the body then has to tap into your muscle mass in order to make up for its energy needs.
Such fat-burning foods include eggs, nuts, and oily fish. The term “fat-burning foods” may apply to those that produce fat loss by stimulating metabolism, reducing appetite, or reducing overall food intake. All foods stimulate metabolism.
Take a leisurely walk
You don't need to run, jog, or even power walk. Dr. Phoenyx Austin, an exercise physiologist, swears that the LISS (that's low-intensity, steady-state) workout is as effective, if not more, at burning fat than other, often sweatier and harder, kinds of workouts.
One reason belly fat is so hard to lose is that it's considered an “active fat.” Unlike some fatty tissue that simply sits “dormant,” belly fat releases hormones that can have an impact on your health — and your ability to lose weight, especially in the waist and abdomen areas.
As against areas such as legs, face and arms, our stomach and abdominal regions possess beta cells that makes it difficult to reduce the fats easily and lose weight in these areas. However, as per research, belly fat is the most difficult to lose as the fat there is so much harder to break down.
20-25% body fat: Normal/healthy level within the average. Slight muscle definition (shoulders and upper arms) is visible. The abdominals are not yet clearly visible. 17-19% body fat: Fit.
The body fat percentage needed to see your pack of abdominal muscles falls somewhere around 14 to 20% for women and 6 to 13% for men.
Adult Body Mass Index
If your BMI is less than 18.5, it falls within the underweight range. If your BMI is 18.5 to <25, it falls within the healthy weight range. If your BMI is 25.0 to <30, it falls within the overweight range. If your BMI is 30.0 or higher, it falls within the obesity range.