How to lose 20 lb fat?

Google / Engbillyjeans
Jan 27 50 Comments

Maybe I should be asking, what are the legit, reliable programs, cutting edge or super old school stuff, that also smoothly transition to a maintenance lifestyle? What did those fit chiselled folks do? (Note, I don't need to be chiselled, just really want to lower fat percentage)

I am female, 30s.

Do I stop eating at 5pm every day? Reduce carbs? Lower Cal two days a week?

I am ready to start a weight training program but need a basic program for basic guidance (I can try to do as high a weight as possible but how many reps/sets? How often to work the same muscle group a week? Is 4x/week total at the gym lifting for 30m each time good?)

There is way too much bullshit in the weightloss field. Please don't respond with recommendations based on what you learned in school growing up and "everyone knows" because I can see that shit doesn't work based on all the fat people we are surrounded by. Don't respond with all the crazy programs you did where you bounced back up to original weight post-starvation-diet. Please let's try to identify the legit stuff.

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TOP 50 Comments
  • Oracle javamug
    Keto diet is a sure thing. Intermittent fasting is another. Start with keto first.
    Jan 2712
    • Square ciNdj2
      Keto is trash. Just don’t be shit at calorie counting. I assure you it’s 1000x easier than becoming an engineer.

      MyFitnessPal is your friend.

      Good luck.
      Jan 27
    • Square SQ1999
      You can be on keto AND count calories. The benefit of keto in my opinion is that you will counterintuitively crave carbs LESS which makes the whole effort a lot less miserable.

      Source: was a fatty for decades. Keto worked. Couldn’t recommend it more.
      Jan 27
    • Symantec Anykze
      Keto, cut 1000 calories a day between diet and exercise (or do strength training to increase basal metabolic rate) and you'll lose 2lbs a week. Also if you stall throw in some intermittent fasting. Have fun lugging around 20 lbs less weight ^.^
      Jan 27
    • Square ciNdj2
      Keto isn’t sustainable. Enjoy gaining all that weight back again when you get sick of only eating meat. Why not just practice proper nutrition and get healthy in a scalable way that you can stick to for life? It’s easy, and then you get to eat carbs and not feel guilty, have more variety, and gain all the health benefits of having a proper balanced diet.

      I mean by all means do keto if you’re incapable of anything else (tip: you’re not), but I just don’t see the appeal when you can lose the same weight and still eat normal food, including carbs, if you’re just a little bit smarter about it.
      Jan 27
    • Square SQ1999
      Sounds good in theory but in my experience people who are operating simply on the advice of “practice proper nutrition” fail and remain fat for years. Just telling you what I see. Whether people are “capable” is irrelevant to what actual results people tend to get when they adopt a strategy.
      Jan 27
    • Square ciNdj2
      Google nutrition 101 and read the article from Harvard. It’s short and to the point. Treat it as your bible.
      Jan 27
    • Walmart.com fiVn5$!Br
      I’ve tried getting into keto, but:
      1) difficult to meet fat macros if you’re like me... disgusted by fatty things and lactose intolerant
      2) do some research first on how it might affect female things

      That said, I’ve seen people with great results on keto, and a woman I know lost a ton of weight doing weight training/bodybuilding.
      Jan 27
    • Microsoft / Engmkay🔪
      Why is it difficult to get fats? Seeds and nuts are so tasty.

      My favorite dish is: can of sardines in oil mix with avocado. I also add sour cream, but you can skip it if you're lactose intolerant. It contains tons of calories and low on carbs. My goal is to gain weight, thought.
      Jan 27
    • Symantec Anykze
      Fat is a maximum. You dont need to hit that macro, you just need to stay under 20-25g net carbs.
      Jan 27
    • Walmart.com fiVn5$!Br
      Thanks. I tend to overeat on nuts and seeds. I tried to count calories on keto and it wasn’t easy for me. Ate avocados everyday, and some fish. Might go for another try this year though.
      Jan 28
  • Google / Eng
    wtfht

    GoogleEng

    PRE
    Microsoft
    wtfhtmore
    I have lost about 50 lbs and continuing to lose more. No programs, doing everything by myself. Can't tell if I will bounce back or not. Let me know if you want to hear my schedule.
    Jan 277
    • eBay Iujjj
      I want to know your schedule
      Jan 27
    • Salesforce towel&
      I want to as well
      Jan 27
    • Amazon Jеff Bezоs
      Well, don’t keep us hanging..?
      Jan 27
    • Capital One Username
      Lol this reads like one of those internet ads “you’ll NEVER guess how they lost 50 lbs! Doctors are amazed!”
      Jan 27
    • Amazon Jеff Bezоs
      “With this simple trick people are shedding pounds like crazy, and there’s nothing weight loss supplement companies can do about it.” 😂
      Jan 27
    • Walmart.com fiVn5$!Br
      Yes, do tell.
      Jan 27
    • Google / Engbillyjeans
      OP
      I'd love to hear what you are doing.
      Jan 27
  • Juniper Pliny Jr.
    Calories in, calories out.

    Buy a big bag of Organic Costco veggies. Microwave a bowl for lunch and eat 2-3 slices of chicken/turkey cold cuts. For breakfast, eat an egg or two with half a toast of jam. For dinner, eat a light yogurt/fruit.

    You'll get hunger pangs at the beginning especially at night as the stomach starts to shrink. But then it'll go away.

    Try to walk for 30-60 min. Listen to an audio book, podcast or music.

    You WILL lose TENS of pounds right quick! I've seen many use this method with astonishing results!

    DON'T starve yourself because the body will go into "starvation mode" (ie reduced metabolism) and your weight loss will STOP. It happened to me as I took out farther than recommended. You have to FOOL the body into thinking everything's STILL OK!

    Good luck.
    Jan 273
    • Google / Engbillyjeans
      OP
      This sounds like a starvation diet. What is this 500 calories a day?
      Jan 27
    • Juniper Pliny Jr.
      It's not starvation. The only alteration I did was a slow 30 min. jog (45 degree uphill in parts) since I wanted to accelerate weight loss for a beach vacation. I literally lost 1 pound/day! 58 pounds total in 2 months!

      I learned this method from a professional athlete where other athletes/actors lost quick weight this way.

      I think the key was the veggies. They do fill you up. Those broccoli and cauliflower flotettes in that Costco bag really fill you up. And they have next to nothing in calories. The pangs at night go away as the stomach shrinks and then you're off to the races! 👍
      Jan 28
    • Google / Engbillyjeans
      OP
      That's literally 500 calories a day, or... The definition of starvation diet
      Jan 28
  • Salesforce h1bi94
    Calorie counting ie calculate what your BMR is, and target to get a 500 calories deficit every day. Let’s say your BMR is 1700, try to eat around 1400 calories and burn 200 calories in the gym. 500 calories every day will help you lose 3500 calories or 1lb a week. Which is a steady weight loss.

    Don’t eat once you are full. Reduce/eliminate sugar and pizza, other cheesy and fatty foods.

    Intermittent fasting ie have a 8-10 hour window during the day when you eat , and don’t eat otherwise. What works for me is 12-8 I have a lunch at 12, snack at 3, milk or OJ at 5 and dinner around 8.

    Recently lost about 12 lbs this way. Now I’m in maintaince mode, and my calorie goal per day is back to my full BMR, and much easier to sustain.
    Jan 270
  • LinkedIn / EngLs19s2
    I lost A LOT of weight (~15 lbs/month) while intermittent fasting + low fat food (< 30g) + very light exercising.
    Jan 273
    • LinkedIn fyt
      Sent you a PM. Need some more Intel on how to enable weight loss on LinkedIn food :P
      Jan 27
    • LinkedIn / EngLs19s2
      Unfortunately, LinkedIn isn’t very low-fat-friendly 🙃 You’d either have to control your portions, which could lead to an eating disorder on IF, or eat more salads/fruits. Breakfast isn’t that bad with all the carb-heavy food (waffles/pancake, bread, fruit, etc.)
      Jan 27
    • LinkedIn / EngLs19s2
      Forgot to add that I did my light exercises before breaking my fast.
      Jan 27
  • Amazon annoyedaf
    I would recommend working with a good personal trainer who can customize things based on your needs. Other than that, actually almost any program will work with right kind of nutrition. r/fitness has some good resource too.
    Jan 271
    • Microsoft b6d
      ^ this. good trainer really speeds up the process
      Jan 27
  • New stuY17
    Diet alone won't do it, also I don't think you should do anything drastic like keto diets or fasting. What I would do is realize that it's going to be a lifestyle change, that it will take a while (loosing 2lbs a week should be your goal) ease into calorie deficit while starting moderate exercise. It would be great to pick up an exercise that you actually like doing. If you're in MV look into standup paddle boarding and or kite surfing. Both are addictive and you won't feel like it's a chore to hit the gym.
    Jan 273
    • Amazon / Eng
      Not correct. Diet alone will do it. Diet and exercise will get you there faster.
      Jan 27
    • Oracle javamug
      Agreed
      Jan 27
    • New stuY17
      Oh well thanks Captain Obvious 🙄
      Jan 27
  • Facebook LimYo-Hwan
    If you consume more calories than your body uses, you will gain weight. If you consume fewer calories than your body uses, you will lose weight. All those fad diets are just different strategies for minimizing your calories.
    Jan 270
  • Amazon hadSexxo
    Dont eat like a pig like you do right now. Thsts all
    Jan 270
  • Lyft 0xabc0de
    You are a smart engineer. Read all the labels and min max the calories.
    Jan 270
  • Amazon / Engslosh
    I dropped 20 lbs doing keto plus 5:2 intermittent fasting plus walking 2 miles a day. Lost around 2lbs a week. I eat carbs now, but learned a lot about what sugar / bread does to your body. With just a few small changes I've maintained my ideal weight.
    Jan 270
  • SAP Sfhf75
    Two things: Mediterranean diet and intermittent fasting. These two have the most research backing for longevity and health.
    Jan 271
  • New UHtz31
    20min run every other morning, build speed (distance) over time
    Jan 270
  • Amazon / Eng
    From a scientific standpoint it doesn't matter what diet you do. What's more important is the distribution of carbs, protein and fat and total calories consumed. Use MyFitnessPal or another calorie counter and it will calculate how much you can eat daily to meet your goal based on your lifestyle activity. If you exercise more, you can eat more. It's that simple.

    Log every meal every day. It will become second nature after a while.

    Chose an exercise routine you like. I'm a big fan of in home workouts like p90x.

    I guarantee this will work if you stay consistent.
    Jan 270
  • Google / Engbillyjeans
    OP
    Oh crap. This post has resulted in a reproduction of the internet. Too many conflicting ideas
    Jan 270
  • Microsoft GBfs35
    Renaissance periodization. I used it when I was competing in oly weightlifting to make weight.
    Jan 270
  • Oracle Graeme
    Group fitness classes helped me. You form new set of friends there and they keep you regular.
    Jan 270
  • Juniper ㄴㅇㄴ
    As someone who has a sweet tooth, just avoiding sugar helped me shed a good amount weight 8lbs within a month or two. I was never an active person, but jogging and cycling for about 30 mins to an hour several times a week was good for me.

    I bought 40lbs VMAX weightvest and modify the weight depending on the activity. I use the 20lbs around the house, but when I do my squats, push ups, and pull ups, I wear the vest to 40lbs.

    The hard part in all of this is actually creating that habit and discipline so I suggest accountability buddies.
    Jan 270
  • New / Product
    lab10

    NewProduct

    PRE
    WellCare Health Plans
    BIO
    Serial Entrepreneur, Creative, IT Product & Project Management.
    lab10more
    How much time do you have to invest in this? I’m talking research and truly grasping nutritional and biological understanding of both exercise and diet. Are you new to exercise, weightlifting, etc? Do any activities bring you joy?

    For me, I enjoy challenges, “rock climbing” (bouldering) is both a physical and mental challenge. Perhaps martial arts can help you get the strength, discipline, and flexibility you crave along with mindfulness. Or if a gym is more practical start with low-weight / body weight exercises until you’re comfortable to progress further. Muscle strength can improve much faster than tendon strength so carefully approach your journey so that you do not injure yourself and prolong the results you seek.

    I’ve seen great results from both the Keto Diet and the Bulletproof diet. Went from 205 to 185lbs in ~3 months. I also practice intermittent fasting in the mornings.

    Good luck!
    Jan 270
  • Netflix / ProductThats_It
    Check out Weight Watchers. They’ll teach you about portion size, how to make good choices, etc. good support system too.
    Jan 270

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