In August, I was obliged to perform a DEXA scan for AFROTC, and my results showed that I had 35% body fat. Since then, I’ve dropped to 30.7% and added about 3 pounds of lean mass. This was done over the course of two months, and I’m curious whether this is a normal rate of weight reduction. I’m glad to see results, but I want to be sure I’m doing it correctly.
It is determined by an individual’s lifestyle, genetics, and other things. So it must be a tailored solution, but in general, nutrition, physical activity, sleeping patterns, breathing exercises, and eating style (which differs from diet) are all taken into account.
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Healthy red meat once a week, no pork, vegetables, fruits, and two-hour snacks (chicken breast or turkey). Two times a week of poultry and fish, no gluten, no GMOs, no eating out, no junk food, and no beverages of any kind. Walk or jog 1-2 miles, do crossfit courses, and lift weights. Use portion control on your plate, making each meal the size of a fist and avoiding desserts. Join a fitness club or gym; in 12 weeks, you’ll feel and look better, with 20% or less body fat.
A variety of factors, including nutrition, age, mental health, and body type, might impact your health.
Losing weight is simple when you are young, but as you get older, it becomes more difficult and requires more effort. We cannot anticipate how long it will take; it will be determined by how hard you work for it.
To efficiently reduce body fat, follow a well-balanced diet rich in veggies, lean proteins, and healthy fats. Incorporate a variety of cardio and weight training routines. Visit my Quora profile to get personalised advise.
Achieving a considerable reduction in body fat necessitates a combination of regular exercise, a healthy diet, and patience. Incorporate weight training and cardio, and aim for a calorie deficit while ensuring enough protein intake. Check out my Quora Profile for personalised exercise and diet advice.
That is determined by how much you exercise, the intensity, how much you burn compared to how much you consume, and what you eat. Diet plays a significant role. Whole foods that came from the ground or trees, rather than a package, are ideal. You do not have to lift weights, but resistance exercise will help you build muscle, which burns more calories at rest than fat. You gain muscle by providing your body with the nutrients it requires to function properly. I lost 8% body fat in 40 days by sticking to a strict diet and exercising for an hour five days a week.
Eat a 500-calorie deficit per day; in your instance, that’s about 2100 calories. It is usual to lose 1–1.5 kg in the first week. However, make sure you lose between 0.5kg and 1kg following that. I believe you will reach your target within 3-4 weeks:)