help needed to create realistic goals

[Wiesbaden]

Hey all, looking for some guidance in setting some realistic weight loss goals. I had my body measured today and I'm in the "excess fat" category with 30.8% fat. I'd like to get down to about 25% but I can't seem to find anything online about what a good time frame would be to accomplish this. Does anyone have any knowledge or experience in how much body fat I should aim to lose per week or month to reach the overall goal? The only thing I can find online has to do with losing pounds and my weight is fine (125lbs) Thanks!

[Esya]

If your weight is fine, it is going to be a challenge to change the composition of your body to more muscular. Typically you have 2 phases to a cycle to go through: losing weight while being in a calories deficit to lose fat and gaining weight while being in a calories surplus to build muscle. Our body simply does not like to lose fat when we are eating more than we need or to build muscle when we are eating less than it needs to build it. You set two weigh limits, a lower and an upper limit, and then start with one phase until you hit a weight limit. This is when you change to the other phase until you hit the other weight limit. I am no expert on this though, but @Dominique has experience with this and I am sure he can give you better and more detailed advice.

Unless strength training is new to you, then you can gain muscle without having to be in a calories surplus and staying at the same weight.

[emili]

hey @Wiesbaden I find this guy https://www.aworkoutroutine.com/start-here/ offers really good, solid, no sugar coated advice. If you are in the mood for a good read.. check him out.