I need to loose 40 to 50(or more) pounds before the end of July this year, but puzzled about my routineand plan. Can’t come up with something that will actually work, so i am looking forward to yall helping me figure it out. I male (18) 5’6 hieght, weight 271lbs.
So there’s something like 27 weeks until the end of July. To lose 50 lbs that’s 1.8 lbs a week, which is on the high end for sustained loss but certainly doable - I’ve lost about 70 in 7 months. Losing 1.8 a week is something like 6,300 calories or about 900 calories a day to cut.
Ultimately the best method is going to be whatever is sustainable for you and your body, but I would start with something like 14:10 or 16:8 whatever feels comfortable for you. Just work on getting the schedule down first. Then start to tackle things week by week. Buy a food scale and start tracking calories. Add in lots of walking. Add in bodyweight workouts. Cut all snacking between meals. Cut all liquid calories. Go down to one take out meal a week. More whole foods and prepped meals. Bump up the fasts to longer. Up your protein and start tracking macros. Replace with only complex carbs, except as an occasional treat. Etc.
What worked for me was going to a low carb diet, virtually eliminating sugar and refined carbs, maybe 50g or carbs per day or less, then IF. I started at 16:8. After 3 weeks or so 18:6 then something like a 20:4 or OMAD depending on how I felt. I did maybe 4 or5 40-48h fasts when I got stuck.
It was incredibly easy after I got fat adapted. It helps that I do the cooking and “keto” friendly meals were basically what we’d been eating. Meat and veggies. All I did was sub out the potatoes for more veggies. And I found a great recipe for keto cheese drop biscuits. Makes 10 so we’d have that several days. Tons of cheese and nuts as snacks.
I made sure to eat until satisfied at dinner. I don’t know that helped but I really wanted to close my window every day on a full meal. If dinner wasn’t enough I’d add something. Cheese or nuts or leftover lunch. Anyway my original goal was 30lbs and I ended up losing about 50 over 6 months or so. Male, age 58, 5’8”. Started at 190 and am at 142.
We exercise regularly but I didn’t change that for this weight loss.