How to lose 20 lb fat?
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.
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.
I want to know your schedule
I want to as well
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.
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.
^ this. good trainer really speeds up the process
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.
Not correct. Diet alone will do it. Diet and exercise will get you there faster.
Agreed
Check out Weight Watchers. They’ll teach you about portion size, how to make good choices, etc. good support system too.
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!
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.
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.
Group fitness classes helped me. You form new set of friends there and they keep you regular.
Keto diet is a sure thing. Intermittent fasting is another. Start with keto first.
Diets are not necessary. Calories are all that matters as long as you get enough protein.
Most people are shit at calorie counting. Keto is one thing I’ve never seen to fail