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I think you first need to learn the difference between losing weight and losing fat.
Each pound of fat is \~3500 calories. So the faster you get to a 35,000 calorie deficit then that’s how long it will take you.
I think a lot of people would benefit from thinking in terms of fat loss and lean muscle rather than “weight”. You can drop 10lbs on the scale very quickly with fasting, 10lbs of fat is a different story.
It’s unlikely you’ll reach 19% bf without also building muscle. That’s my goal too. I can get to 22% with just regular workouts and paying attention to nutrition. Anything lower I have to really be intentional about how I work out and what I eat. For reference I’m 5’4” and around 110lbs. Lower body fat comes from building muscle, not losing “weight” once you reach a certain level. I hovered around 25% and got down to 22 with more intensity. I got down to just below 21 with a trainer. I’m not sure I want to put in the work ti get to 19
There are no shortcuts to a goal like 19% body fat.
The average is about .5 lbs a day. 1 lbs of fat is about 3600 calories. Most peoples resting metabolic rate is 1400 for women, 1600 for men. This is basically doing nothing. Throw in walking a few miles a day to increase the burn easily.
TLDR: 20 days on average. Less if you’re fairly active.
I am around your stats, or was… I started doing rolling fasts. In my first month, I lost about 15 pounds. I did 47:1 71:1 47:1. This works for me, and you could do whatever fits your lifestyle. I ate three times per week with a 1 hour eating window each. There were days where I had to open up my window due to a social event, and days where I ate back-to-back, again due to social events. Overall, after looking at the average, the loss was 194lbs to 180lbs in one month.