Although it is possible to lose body fat quickly, there are some people who might have to work much harder than others to lose body fat quickly.
This is because each individual has a different set of circumstances, a different metabolism, and different genetic factors that come into play.
Although everyone is unique, there still is a basic formula that can be used to determine how soon one can transform one's body…
In order to know how to lose body fat quickly, the first thing you need to calculate is how long it takes to burn a pound of fat. Every pound of stored body fat has 3,500 calories. Since your target calorie reduction should be somewhere between 300 and 700 calories a day below your caloric maintenance level, you can expect to burn half a pound to two pounds of fat each week.
While the specific amount of fat you lose each week will depend on many things, losing ½ a pound to two pounds a week is really the safest way to lose body fat quickly and keep it off over the long-term.
When you try to lose more than this, you might trigger your body's famine response, which makes the body protect its fat stores by slowing down its metabolism. If you want to lose body fat quickly, it is best to not go overboard by trying to lose more than half a pound to two pounds per week; by exceeding the recommended amount, you are reducing your body's ability to lose fat and keep it off.
You need to remember that even though you want to lose body fat quickly, it's critical to maintain a certain percentage of fat in your body to stay healthy. As a general rule, the following levels, based on the most recent statistics, should be followed when you want to lose body fat quickly.
***Male
Aged up to 30 = 9%–15%
Aged 30–50 = 11%–17%
Aged 50+ = 12%–19%
***Female
Aged up to 30 = 14%–21%
Aged 30–50 = 15%–23%
Aged 50+ = 16%–25%
The percentage of body fat tends to increase with age due to the inability to maintain lean muscle mass. To stay in optimal health, men should maintain a body fat percentage of 8%–14% and women should work towards maintaining 13%–20% body fat. If you let your body fat levels drop under the recommended percentage for an extended period of time, you're setting yourself up for health problems.
As long as you stay within that healthy target range, how low you go is a personal preference that depends on how you want your body to look.
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