I am working on setting my goals for this summer. I know everyone is different, and the less fat someone has the more difficult, and diet/type of training are variables. So what is considered reasonable. I know 1 to 2 pounds of weight is what accepted for weight loss, but this is not all fat. I dropped from 25% bf to 13% bf over this year. I would like to know if 10% is feasible by June 30th and if 5%-7% is feasible by the end of August.
The general recommendation re fat loss is 0.5% bodyfat per week, although some can lose a little more or less, dependent on the individual, their experience, etc. The faster one loses bodyfat, the less likely they are to maintain that loss once they reach their target - especially since most people "diet" to achieve fat loss, instead of just adjust a lifestyle nutrition plan - and the easier it is to rebound.
Losing 10% bodyfat is not feasible in four weeks, no, but losing 5-7% bodyfat by the end of August is definitely doable.
To calculate the time required to reach your body composition goal, know where you are now and then aim for a loss of 0.5% bodyfat a week and then add a week or two on either side of that number to see the period over which it would take you to reach your goal.
~Rosie~