You can’t decide today that you want to lose 20 pounds by the end of next week. This will give you the most accurate number. I'm not doing the math here to see if this is even doable or safe. Amazing that you wrote this all out for your sister! (This may seem daunting at first but, after a few months, you’ll likely get used to it.). So that initial 30 … ... And i have all of you to thank if it wasn't for this reddit page id probably be around 500 pounds now. One of the most important steps to a rapid weight loss is a proper diet plan. I found some chewy ones that tasted amazing (but make sure to check their calories just in case). If you want to stay at a smaller weight, you’ll need to eat the correct amount of calories for that weight. But when you break down the goal, month by month, you can see how attainable it becomes. You're just gonna need to hit it hard but still maintain proper nutrition with extreme vigilance. Thats a starvation diet people. I completely agree. 3. This way, if I happen to eat over my calories for the day, I’ll know how much it has set me back. (You will also need to re-evaluate your calories every 5-10 pounds because of this.). I lost 9 pounds in about 4 weeks of working out and eating healthy. How to lose 30 pounds in 3 months 3 months is enough time to significantly change the way your body looks. You will need to devise a specific strategy that will result in a rapid weight loss without compromising your health. They’re cheap, 30 cal for a whole cup, and they add a nice crunch to ramen, rice, or chicken. Thank you for your first post in r/loseit! But by following a strict diet and exercise plan, it is possible to increase this amount to an average of 2.5 pounds per week (i.e. If monthly works better for you than have at it. Go Complex with Carbs I've got a bet with some friends that I can get to 200lbs by the end of October. That’s why it’ll be good to take pictures every five to ten pounds to get an outside perspective on your improvement. I was just speaking personally when it came to daily and weekly. Thanks for being such an encouragement guys and hope you enjoy. Exercise because you want to be healthy, look fit (and toned), and become healthier mentally (I found exercise to make me less tired and prone to negativity). How I got started was playing some dance videos on my computer and mimicking the dancers. This is how you will lose weight. Even if you do hit your goal weight, you’ll need to watch your calories and weight for the rest of your life. I mean as good as it sounds, it feels like every other paragraph I am trying to be sold Bulletproof products, so I can't tell if this is actually a legit thing that could get me results or if it's just trying to make me buy their stuff. Keto simply makes it easier for you to feel satisfied on fewer calories. However, since 1200 can be considered a small amount to some, I’m going to guess you’ve been eating more than that. The advantage is that you won’t gain any weight, which is what would happen if you just went crazy and ate whatever you wanted without logging your calories. Losing 30 pounds isn’t easy but if you change your diet habits, increase physical activities, sleep well and stay persistent, you will succeed. About 1,800 calories a day. Be Committed & Sustain Laser Focus – Losing 30 Pounds in 30 Days is No Joke. Eat it by itself or slap it on top of some fruits (I use strawberries and blueberries), Berries- strawberries, raspberries, blackberries, blueberries, other berries. It shouldn’t come as a surprise to you that this goal of losing a large amount of weight in such a “short” period time is considered a difficult feat for most people. This will give you a good idea of how many calories you’ve ACTUALLY been eating (it may surprise you) and will warn you which foods are calorie dense and which aren’t. If you ate 1200/5 days and 1700/2 days you would lose 2500 calories per week. Because you see yourself in the mirror every day, you won’t notice any weight loss because the change will be too gradual. This is why starving yourself is bad. This is simply my advice based on personal experience for something that has actually worked. The main thing you should focus on is day-to-day success and learning to adapt. 500 calories of chocolate is the same as 500 calories of carrots; the only difference is the amount of food. Remember, one pound of fat is 3500 calories so, if you binged and ate 3000 calories one day, that’s only 1300 or so calories over. Numbers (of calories) don’t lie. If you ate 1200 calories per day, you would lose 500 calories per day and 3500 per week. Scroll down to Step 1 to find out how you can start shedding pounds. Losing weight is a process. That means it would take you 119 days to reach your goal (likely a little longer because your smaller body would require less calories, as mentioned in the first section). This means that, as you lose weight and become lighter, your body will need even less calories and it’ll become even harder to lose weight. Doing the math helps you see why it takes so long to lose weight, especially because you’re so short. The only way to ensure that you lose weight is by counting calories. Read Now: How to Lose 30 Pounds in 2 Months Naturally: 11 Weight Loss Tips That Really Work . I, and probably lots of other people, hated having my picture taken so I had no before pictures. The last one is definitely more realistic and achievable to keep one motivated, right? Press J to jump to the feed. What you do need is a plan to eat real food at regular times in the day to train your body when food is on the way. Make sure to consult your doctor before starting this diet. One pound of fat is 3500 calories. You don’t need to immediately panic if you go below 1200 a couple times but if you make it a regular thing, it could cause long term damage.). SUMMARY: Eat 1200 if you want to lose weight (500 calories/day) and eat 1700 if you want to stay the same weight. The only thing that worries me about was the part about calories, when you compared 500 calories of chocolate to 500 calories of carrots and the said the only difference was the amount of food. As of a few weeks ago I've lost 30 pounds (20F 5'3 SW: 185 CW: 155 GW: 120-135) and made a long explanation for my younger sister. I am half getting that vibe from reading this site, and half getting a "Hey, this shit sounds pretty solid, it might work" vibe. That means you’ll need to find ways to enjoy eating smaller amounts of food and sticking to it for the rest of your life. Ensure that you’re doing this for fun and to be active. It is possible to lose 30 pounds in 2 months by creating a substantial daily calorie deficit between what you consume (your diet) and what you burn off (exercise and lifestyle habits). While the scale can help keep you accountable, and if you know you’ve eaten more than you should then the scale going up could be an indicator of that, you need to learn the ins and outs of your body and its weight fluctuations. Cutting water properly for combat sports is REALLY important. She's younger than me but has similar genes and has always been a little insecure about her weight so, while I do want to encourage her since she looks great and is a healthy weight, I also wanted to ensure she didn't go down the same road I did. (This is why I mentioned keeping track of how many calories you’ve burned daily to see how much weight you’ve lost calories wise. Things like, don't drink the artificial drinks or sweeteners just stick with water. If you really want to lose 50 pounds in 3 months it is important to be persistent. Kind of like that commercial I say every now and then on TV for a pill (forgot the name), but at the end of it they say "(product name) makes dieting and exercising irrelevant" and I just face palm like seriously? Very doable. 8 Reasons You're Losing Weight for Seemingly No Reason, According to Doctors From celiac disease to hyperthyroidism, physicians share the most common explanations and what to do next. /r/keto is place to share thoughts, ideas, benefits, and experiences around eating within a Ketogenic lifestyle. Thank you for the scale portion. It can be tough to transition your body to using fat for fuel and some people find it difficult to exercise for several weeks in the beginning. Basically, focus on your food and make exercise a bonus. can be great, I found that they never worked for me long term (and we’re looking for something you’ll be able to do for the rest of your life). They’re low in calories and taste amazing (though they can be a bit pricey). You can hate the way I worded it if you want, but to lose 50 pounds of fat at his stats, using an average TDEE for his stats (2200) and standard 3500 cal deficit per lb of fat lost, he would need to average a 1944 cal deficit per day, or consuming only ~300 cals per day. This can be done by weighing the foods themselves on the scale or weighing a bowl, filling the bowl and weighing it again, then deducting the weight of the bowl to find the weight of the food by itself. I agree. Making it to 2.0lbs would be better and more reasonable, thus we recommend having the mind set of losing 2.0lbs per week would be still bring nice results. The jury is out on this @ "Remember that the weight loss doesn't come from restricting carbs, it comes from restricting calories.". I would suggest using/buying a food scale. You will need a lot of persistence, self-control, and careful calorie counting. How to Lose 30 Pounds in 3 Months With a Diet Plan | Livestrong.com I mostly deal with petty thievery and drunken brawls. Suddenly my scale wasn't moving. The same goes for drinking a lot of water, not having a bowel movement for a while, and numerous other things. A single donut can be 200 calories which could take half an hour to an hour of hardcore exercise to work off. Depending on that, your weight loss rate could be completely different from mine so comparing won't really work. The only thing that has worked for me for half a year is dance. So, use this method to keep yourself psyched to follow through. Lose 30 pounds in 3 months meal plan - Techniques to decrease your weight rapidly While long haul and sustainable execution of eating methodologies alongside proper physical movement is prescribed for losing weight, at times lose 30 pounds in 3 months meal plan individuals need to lose 30 pounds in 3 months quickly. (Even if you don’t want to follow this plan, I’d still recommend reading it because I’ll offer some tips that may be helpful for the other plans). I’ll offer a few options and explain what works for me. 5 months is not that long and it’s worth it to lose the weight slowly because you know this will be a permanent change. Like every plan, what you eat is completely up to you. Whether you need to lose 2 lbs or 400 lbs, you are welcome here! This tells you how much you’ve actually lost. If you tinker with the keto calculator in the side bar, you'll find that hitting the target calls for pushing the limit on deficits every day from now until the end of October. So I set a target of losing the 40 pounds in three months, which breaks down to 13.3 pounds per month, or approximately 3.3 pounds per week. Remember, even though you binged, you are still in a better position than you were before you started your weight loss journey or even a week ago. These can be found on the labels of foods and, if you don’t have the labels, can be researched on the internet (Google) or on weight loss apps (I use MyFitnessPal, you can type in foods and brands and they’ll give you the calorie count). Be kind to yourself and, if it’s the holidays, feel free to eat your mom’s dessert. I have also heard that, if you are very short and ensure you're getting all of your nutrients, it's okay to eat 1000 but that's just what I've heard so I'd suggest asking a professional first. Figure out how to fix that and ensure it doesn’t happen again. Below is an explanation of your per month goals. Things like that are exactly what I was hoping to hear / find out in this thread. Thanks for letting me know, though. ^ Remember that the weight loss doesn't come from restricting carbs, it comes from restricting calories. As mentioned earlier, maintenance days are 1700 calories where you won’t lose or gain any weight. After reading a bit on r/fitness and here on r/keto, I feel like I would get better results following a Keto diet as opposed to a typical calorie specific diet. Just a remark. Even if you maintain at the weight you’re at, it’s still better than gaining weight. S.D: 2-21-15, 26/M/6'1"/SD 02-01-15/SW-250+/CW-194.6/GW-185. Now for the fun part: food. 30 pounds in … Honestly, it's a fucking breeze to do serious calorie restriction on keto. Each pound of fat equals approximately 3,500 calories, so to lose 30 pounds in total, you’ll need to … It can also go up if you’ve eaten a large meal recently, even if you didn’t go over your calories. Good luck and let me know if you have any questions. It took me probably 7-8 months to lose the weight and right now I've been stalled because I've been struggling to maintain a deficit (binge eating and a general lack of self control on my part). And that’s it. A healthy amount of weight to lose per week is 1 – 2 pounds. At one point in your life, you will eat more calories than you were supposed to…and that is perfectly fine. That means that after seven days of eating 1200, your body will have burned 3500 calories (500 times 7) so you will lose one pound in one week. I don't think I emphasized healthy eating, which I agree is super important, because she's already had that drilled into her by her parents XD. You will have days where you fail or have to attend a holiday dinner or something and that’s okay. THE BEST PLAN IS ONE THAT WILL WORK FOR YOU! At all! My question is, how legit and real is this stuff? Hey everyone, I am currently 255 ish (fat tummy, man boobs etc.) Here is the basic gist of what I did: 1. So far, I’ve lost 30 pounds doing this and trying other things. Lose 20 Pounds Quick Where To Buy Turmeric Plus Forskolin How To Lose 10 Pounds In A […] To lose 30 pounds in 3 months you’ll have to lose around 2.5lbs per week. If you return to your old eating habits, you WILL gain weight again and possibly more than you were before. :D, Contents Calories and maintenance days 1 How to keep track 2 Optional Plans 2 Cheat days 4 How long it will take 4 Failure 4 Measurements 4 How the scale will deceive you 4 Suggested foods 4 Exercise 4. As opposed to what I was expecting to hear which was things like "Do you wanna die by the age of next year?" Especially if you want to lose 30 pounds in 3 months. and you won’t need to feel guilty about it. So, if you eat 1700 calories, by the end of the day your body will have burned all of it off and you won’t lose or gain any weight. Like running on a treadmill at moderate speed for an hour, or running as fast as I can for 20seconds, then jog for 40seconds, and do that for like 10-15mins. I definitely don't have the patience for that though haha. One day of enjoying yourself won’t derail your entire life. Chocolate pudding- these can range from 60-120 calories (I buy a sugar free brand that is only 60 calories). Of course, you and I both know (hopefully) that there is no such thing as a miracle diet if you want long-term, not to mention healthy results. Link to the bmi calculator: https://caloriecontrol.org/healthy-weight-tool-kit/assessment-calculator/. I am a 5'3 woman who started at 185 (so I lost a lot of the weight in the beginning b/c you lose faster if you're heavier). At first, for maybe a week or so, just eat what you normally do and log the foods, calculating how many calories you’ve been eating. Don’t compare yourself to thin people because, when they exercise, they aren’t carrying twenty extra pounds like you are. I regret that now. So if you plan to lose 20 pounds in a month’s time, get rid of high calorie foods and exercise 6 days a week. You have to decide how you want to go about this because it’s your body and you’ll be the one eating these foods for the rest of your life. One more thing - I have done 1200 calories a day on both conventional and keto diet. It’s up to you. Weekly: If you tend to obsess over the numbers and aren’t super impatient like me, feel free to weigh yourself weekly. Please contact the moderators of this subreddit if you have any questions or concerns. I made a video of some of my favorite ones here (though I'll need to update it in a week or two): https://www.youtube.com/watch?v=_-ObvnNExbs. I was weighing daily, now I'm going weekly. I've gotta say, I am surprised by how many people posted actual advice and suggestions for me. 3. (Please bear in mind that I’m bad at math but I’m pretty sure this is correct.). I just had to enjoy doing it and keep moving (ensure that the dance you’re doing is fun or you won’t want to keep exercising every day). That’s almost 4 months. 3. If you are serious about losing weight, you need to understand the process the body must go through to lose weight. Remember that the quality of calories matters too! No cheat days, focus more on the diet then exercise and don't go too hard on the exercise in the beginning etc. (Not everything I say will be 100% correct so let me know if I’m wrong about something). Not only is it a great work out and is fun, it never gets boring because you are always learning new dances that challenge your ability. My typical routine is to run and sprint 1-3 miles a day. FAQ - frequently posted questions and answers. I believe it starts to shut down important parts of your body if it doesn’t have enough food, making you tired, cold, and eventually making your hair fall out and lose your period. Don’t obsess about the calorie numbers. But hey, if you want … Obviously, your body and life will get in the way so these numbers won’t be 100% realistic. If kpop isn’t your thing, which it usually isn’t for most people, just look up dances for any song you enjoy (or try Just Dance (I think that’s what it’s called). First off, I appreciate everyones comments and suggestions, I was away from the computer for a day so am just now looking at and reading through them all as well the links provided to try and figure out what might work best for me. They won’t lie to you, even if the scale does). While you're waiting for someone to answer, check out these resources: Quick Start Guide - an easy way to get started with weight loss. That means that during one day, your body burns 1700 calories all by itself. It’s important to ... (this was due to the fact that I had lost 25 pounds in the first five months of this project!) I don't really eat any fruits, veggies or seafood, aside from maybe tuna and broccoli. But honestly right now that is my main motivation and drive behind trying to push myself hard enough to do this, so I am not looking for the healthiest or smartest way to lose right now, just the quickest. Losing 50 pounds in three months is no easy feat, especially if you are precisely 50 pounds from your ideal weight. You’re doing this for the long run. After five or ten pounds, you’ll get the chance to go back and see the actual weight you’ve lost. If you want to eat foods with lots of calories, you can. One of the main things we have noticed from talking with people and helping them out is that losing weight when you are 30+ pounds overweight is different than when you only have 10 pounds to lose.. Be sure to start slow and ensure you enjoy what you’re doing so you continue to do it. It helps to maintain your lean mass while burning through your fat rapidly. It is much much easier to do it on a keto diet because (1) your cravings are gone (2) your hunger is gone and you don't get those ravenous urges anymore (3) your satiety is sky high after you eat (4) you have stable energy throughout the day. :O, Ramen – (sodium warning) half a bag of ramen is 250 cal and, when combined with 50 cal of veggies, it makes a delicious meal. For wrestling I recommend you also learn how to cut your water for weigh-ins as well. The plan right now is just to eat less then 20 carbs a day and try not to eat TOO many calories in the process. Months 3–5. If you are confident in your self-discipline and believe you’ll be able to jump right into the weight loss without getting discouraged and giving up, feel free to follow this plan. It's just what I needed to "re-center" myself today. I was doing everything right but the scale was so inconsistent that it discouraged me. I usually add 100 calories if I’ve done a full hour of intense dance (which google informs me burns 400 calories). After writing the whole thing, I figured it wouldn't hurt to post it here since you guys have been super helpful. If you’re feeling tired all the time, go ahead but do so sparingly. It’s a marathon, not a sprint. I had to adjust, just as you will, and find something else that worked. Month 1 Calorie Deficit: Reduce Calories By 10% I have lost a significant amount of fat but gained the weight back by muscle weight. Cauliflower – again, amazing. Since 1200 calories can be daunting, you have the option to plan for a maintenance day every week to motivate yourself. Like the title said I would like to lose 20 pounds in 4 months. You can start at 1700 and take away 100 calories per week until you reach 1200. If you only have like 20 pounds to lose then you ain’t gonna lose that much fat that fast. This is not a lifestyle change you can do lightly. If dance isn’t your thing, try out different forms of exercise. As of a few weeks ago I've lost 30 pounds (20F 5'3 SW: 185 CW: 155 GW: 120-135) and made a long explanation for my younger sister. This isn’t a three month diet that will end once you reach the finish line. I personally recommend kpop dances because they’re designed to be fun and make you feel like a boss. Press question mark to learn the rest of the keyboard shortcuts, 1.80m | ATH: 108.5kg SW: 104kg, CW: 87kg, GW: 77kg. Okay well I think this message is long enough lol. LyteShow - Electrolyte Concentrate for Rapid Rehydration - 40 Servings... Read up on the Protein Sparing Modified Fast (PSMF), it will still have you in ketosis, and as far as I've been able to find it is the healthiest option for a crash diet. Just a warning that this is gonna be a long read. (A bowl of grape nuts) 2. A place for people of all sizes to discuss healthy and sustainable methods of weight loss. That translates to losing 357 calories per day. You won’t have any food in your stomach and can get rid of any that’s digested. I am a bot, and this action was performed automatically. If you don’t think you can live without chips and candy, feel free to eat them. The advantages to eating daily is that you can keep yourself accountable and learn how your weight fluctuates. There's a difference in nutrients and you don't want to lose sight of that. My suggestions would be.. do not cheat under ANY circumstances as you can't afford the set back (a good cheat day usually sets me back 3-4 days in weight loss), don't bother with artificial sweeteners for now as some people including myself report stalls from them, track everything and never go over your calorie limit and always meet your protein/fat macros, don't drink powerade zero, drink water and supplement. Though something I am unsure about is in regards to weight loss, if it would be better to do a short amount of cardio but do it in HIIT, or if I should do low intensity cardio, but over a longer period. Don’t start your first day at 1200. Press question mark to learn the rest of the keyboard shortcuts, M / 40 / 6' / sw:380'ish / cw:352 / gw:190 / KSD1: 11/3/14, M/39/5'11 SW:330 CW:260 GW:180. True that it depends on what you call "hardcore exercise". If you eat less than 1700, like 1200, your body will be forced to get its extra 500 calories that it needs from your body fat. Also, check out HealthyWager, if your going to lose the weight anyway you might as well get paid. You can look at losing 15 pounds in a month or 3.3 pounds in a week. Brocolli – ½ cup is 30 cal (be sure to read the labels, tho, cuz each brand will have different calories). Don’t let this discourage you from counting, though, because an estimate is better than nothing. They don’t have to be the traditional stereotypes. It’ll become harder to lose weight the lighter you get so don’t be discouraged. Hot chocolate – this one can be a bit iffy. Remember, the scale is a great way to measure weight loss over long periods of time but, over short periods of time, it’s not that amazing. Boil or bake some (I use a rice cooker to boil), slap some 1% sour cream on top, add some veggies, and you’ve got a 200 calories meal that tastes amazing, Chicken – not quite a meal but chicken tastes amazing with nothing more than salt and pepper on it (also a great source of protein), Rice – ¼ cup of raw rice is apparently 150 cal (which makes a full serving), Salad – lettuce and chicken with a tiny bit of mayo can make a heaping bowl for only 200 cal. This isn’t a short term diet that will be over in a year or two. Go down to 1200 calories a day, less than 15 gm of total carbs a day, make sure to eat at least 30 gm of proteins at each meal, do low intensity cardio of around 45 minutes a day and you can certainty do it. Bear in mind that sodium can cause the scale to go up (I believe it’s called water weight? Thanks. Example: I knew I wanted—had—to lose about 30 pounds and start working out to build a better body shape. Some brands are 70-80 cal. Lose 50 Pounds in 3 Months Diet Plan, if you have a large amount of weight to lose, a typical diet will not be enough. What does matter is if you decide that you’re done with this and give up. Day of enjoying yourself won ’ t lie to you, even if only! Hey everyone, I am currently 255 ish ( fat tummy, man boobs etc..... Look at losing 15 pounds in 3 months or four months is to run sprint. Disorders, go ahead but do so sparingly and men to lose.... To weigh yourself is right when you break down the goal, month by month, you ’ need. 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