I would like to loose 15-20 kg in a few months. What should I do?

T

Trola

0
Hi,

In spring 2007 I started eating more because of a depressive mood I was in. From 58 kg now I am 79 kg, and I'm 1,71 m. I feel very chubby now and I need to loose at least 10-15 kg (ideal 20kg) to feel better. I get tired easier than before when I was slim. I eat less now, I try to keep it to 3 meals a day and no snacks in between. This evening I did some running and walking, but I intend to keep running and exercising from tomorrow on.

If you have an idea how could I loose this much weight in a short time, such as a few months, please let me know.
I'm open to suggestions.
Trola
 
A couple of years ago I lost 24 Lbs in 2 months with a simple diet/exercise and a thermogenic. I am not saying anyone should resort to thermogenics but I needed to lose it fast and it worked for me.

Diet:
Breakfast, 1 can tuna in spring water and a couple small pretzels
Lunch, 1 can tuna and 1 can green beans drain and mix
Dinner, Whatever the wife made but I ate reasonably. (portion control)

5AM- wake up and take thermogenic
5:30AM run for 30 mins and lift for 45 mins

As I said, This worked for me. I was taking the Old Hydroxycut for a thermogenic, but they changed the formula soon after and IMO the new formula sucks.

I just started this again 2 days ago and replaced Hydroxycut with OxyElite Pro. It has great reviews. Again This is working for me. Not all people are the same.

Hope this helps. Let me know.
 
Work out how many calories you need to maintain your weight first. There are multiple stickies on the site which will help you do this. It will depend on your age, sex, weight and how active you are each day.

Then work out the same daily kcal intake, minus 10-25% depending on how well you feel to tollerate a calorie deficit. It will be easier to stick to with a smaller cut but will take longer.

Keep an eye on your portions, weigh and measure EVERYTHING even apples- they can be more kcals then you think! Bread, cereals and carbs especially need to be weighed.
Make sure you get enough protein each day, roughly 1.5g per kg if your body weight of your a women. Try to keep the protein lean, fish, poultry, eggs, tofu for example. And you will need to work out how much protein your eating, eg 125g of chicken will have around 35g of protein in, you need to read the back of the packet as some have added water and will have less protein in as a result.
Eat 5 portions of fresh fruit and vegetables. Each need to be different, you can have juice/smoothies as much as your kcal limit allows but it will only ever count as one portion per day however much you drink, however many varieties you drink as the nutrition has been broken down and the fibers have been damaged.

Drink water- not coke, not diet drinks, not coffee. Plain water. Drink 2L per day, you will need this to keep your body working properly.

Be very strict about what you eat. If you don't you are less likely to lose weight. Losing weight is not easy.

Exercise (cardio) makes a difference in that it helps you stay focused, helps keep your circulation boosted but do not rely on exercise to lose you any weight, weight wise its effect is very minimal.

Building muscle helps as your body requires more kcals to maintain the muscle but bare in mind this will increase your weight. You will experience a change in body shape though (thinner) so its about not being too fixated on the scales and more fixated on overall health and body shape/size.
 
No matter what you do, never go on a diet where you drastically decrease your food intake.

3 meals a day is good. But try to have moderate amounts on each meal. You should eat less at dinner time than lunch because you tend to be less active after dinner than after lunch.

Make sure your diet is not high in carbs. It should be moderate carbs and the rest filled by protein and fat. A diet high in carbs increases the production of insulin which reduces fat usage and increases fat storage.

You have to have fat in your diet. Fat also has important bodily functions. Make sure your diet is not low in fat. Obviously your diet should not be high in fat either. A diet high in fat causes insulin resistance. Insulin is needed to lower blood sugars. When the body experiences insulin resistance, the insulin is less effective in lowering blood sugars and the person becomes more prone to diabetes.

Exercise is also a must in reducing weight. The 3 important types of exercises are aerobic, high intensity interval training and weight training. You might like to check out my site for detailed and comprehensive information.
 
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There is always the option of fasting. It's great to start off with considering that detoxifies and has been used for centuries for many reasons, including weight loss. Take a look at the link in my signature if you're interested for such a program.
 
My spidey senses are dedecting spam in several of the replies to this thread.

Okay, let's see...methods for quick weight loss:
- Remove a limb
- Liposuction
- Make like Jesus and fast in the dessert for 40 days - if you survive you'll be sure to have shedded plenty of weight

Now, methods for realistic, effective, healthy weight loss:
- Figure out what your maintenance level of calories is. Since it sounds like you've already started dieting, this may be a bit difficult, but generally you would record what you eat over the period of at least 3 days when you're not actually trying to lose weight. Measure all your servings, read the nutritional info on the packs (or find a calorie counting website if the info isn't available) and work out what your average totals are for calories and protein.
- Work out a nutrition plan that has you eating about 500kcal less than what you were eating during the above period, while also consuming 2-2.5g protein per kg bodyweight/day.
- Perform resistance training 2-3 days per week. Large compound movements are recommended. Strength training preserves muscle mass so that metabolism is maintained and so that the weight lost is primarily fat. If you do this, then you may not need to worry about adjusting your diet after the initial changes made above, whereas people not doing strength training tend to hit weight loss plateaus when they still have a lot of fat to lose, because they've lost a lot of muscle so their metabolism has decreased.
- Perform light-to-moderate intensity cardio on non-strength-training days.
- Aim to lose only about 2kg/month. Initially you will probably do one of two things - lose weight rather rapidly, or barely lose any weight at all (the latter is often the result of diet not being monitored). I've seen the two extremes happen rather frequently, but seldom see slow, steady progress in the first 1-2months, so don't worry too much if 2kg/month isn't your initial progress, but from 3months onwards, it should be your general target. Obviously, this will have you losing weight at a slower rate than what you wish for, but it's far more sustainable, and will make it easier to maintain results once you've reached your target bodyweight.
 
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