I have 2.5 months before a big event and lots of weight to lose! I'm love the principles of paleo, but am nervous about fruit and tubers.
Has anyone lost a lot of weight fast and have recommendations. I'm already confused with everything I've read. And of course, I've been obese for a while, so my body's love it. It will be difficult for me to lose.
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20-25 lbs in 10 weeks is 2.5lbs/week in constant rate.
This is quite a challenge which will require drastic measures.
It is possible but you`ll have to do the effort with full dedication, if it was me I`ll be doing the following
Counting macros every day is a must do.
Cardio + FBW is a must also - by your choice on separate days (or 20 min of steady state post FBW) - find a plan on the internet and stick to it.
Macros ratio :
1.0 - 1.2 g fat X kg of lean body weight
1-1.5 g protein X kg of lean body weight
120 g of carbs per day - at one meal per day (better post workout/ 3h before sleep)
Consume only high quality fats(EVOO/coconut etc.) /carbs (cold rice/sweet potato/RS, veggies, berries, green bananas)
Try to not set a certain amount of weight loss but instead to challenge yourself and see how much
you`ll succeed loosing till the d day .
every 10-14 days do a carb loading day with 70% carb intake 15% fat & 15% protein
Try to eat food rich in micro nutrients.
This what I`ll do for myself and should be executed on your own risk, because drastic weight loss in short amount of time could affect the body negatively.
I lost 30 lbs in ~ 6 / 7 months... it was not a straight line loss.
I went from 220 to 190, I'm 6'. In 2.5 months you might be able do between 10 & 20 pounds but it depends on your starting point and ability to be disciplined. But unless you're done this before I'd say it's going to be in the 10 pound range.
How much do you really have that should be gone? I had about 35 and I lost nearly all of it.
Details....age, height, weight, waist?
Properly approached, belly fat can be quite quick to shed.
2.5 months? Don't expect to lose more than 10 pounds (1 pound per week), and that's if you do everything right. Deadlines are terrible for weight loss too.
Typically most people lose a few pounds of water weight under just about any diet; this is from lower carb levels as glucose hangs on to water. After that comes the true fat loss, and at best you'd lose something like 1-2lbs a week. Stay away from "cleanses", "flushes" and the like, they're lies and snake oil.
Yes, fruit and other carbs will stall fat loss, but if you go zero carbs, you'll get in trouble with cortisol over time, so try at minimum to have 50g of carbs a day, preferably from starchy veggies.
There's a lot of products claiming fat loss. CLA, flax oil, etc. They tend to have a very tiny effect and a high price.
Eat real foods, not products, anything that's premade and comes in a bag is suspect. It probably has bad oils, low quality ingredients, added flavors (there's a lot hiding under "natural flavor" that's objectionable), preservatives, etc. all of which can mess with your health. These are called "crap-in-a-box" or "crap-in-a-bag" (cereals, 100 calorie snack packs, cookies, gogurt, yoplait, etc. anything with added sugar, or agave nectar, all fall under this.)
Avoid all grains, even oats and brown rice. Avoid white rice while you're dieting. Get your carbs from carrots, sweet potatoes, yams between 50g-100g a day. Some people do well on white potatoes, others don't. Avoid dairy as well, even fermented while you're trying to lose fat.
Basically, avoid all industrial oils (corn, canola, safflower, sunflower, soy, "vegetable"). Stick to avocado, extra virgin olive oil (but be careful there's a lot of fraud there), organic coconut oil, grassfed beef tallow, pastured pork lard or bacon, egg yolks. Make your own mayonnaise in a blender.
Eat wild caught fish and shellfish, pastured pork/chicken/eggs, grassfed beef or bison, lamb.
Avoid non-organic veggies and fruit if you can afford it, if you can't try to peel off the skins.
Even if you go very low calorie and work out like crazy, if your hormones aren't right, you won't lose any fat. This means you'll need to get good quality fats as said above so you have a good substrate for your hormones. If you go zero carbs, you'll raise your cortisol and this will prevent fat loss in the long run.
Make sure you sleep in a pitch black room, without any stimulation from iphones/pods/pads/TV or exercise, or the like 2 hours before sleep. If you want to lose fat, getting at minimum 8 hours of high quality undisturbed sleep is the key, this will lower cortisol (and thus stress levels) and increase melatonin release.
Make sure you don't under eat, or you'll actually gain fat (yes, I know, seems counterintuitive). Figure out your basal metabolic rate, and at minimum eat 1.2x this number. see:
Thanks! I'm expecting it to take a lot longer to lose all my weight, but I've heard from a number of low carbers that they lost faster. Even WW said around 5lbs-10lbs per/mo. I'm hoping that means with a lot of work, I can see at least 20-25lbs gone on clean low-carb paleo.
Only problem I didn't start with low-carb is that I can't do the products. Too many food intolerences. And I looked at another flush program, but am concerned about my body's reaction to fruit. I don't have time to waste. But, I think this is worth a try!
Wish me luck! And thanks so much for taking time to help!!
At a 250 calorie deficit, you can safely lose 0.5lb/wk. That would be 5lbs of weight loss in 2.5 months.
I consume a little over 10lbs of food and water a day, where there's a fluctuation of maybe 5lbs depending on when I step on the scale.
At 30lbs+ overweight into the obesity demographic, you're looking a year or more's worth of daily calorie restriction and exercise with consistent diet+exercise on a daily basis without letting up or indulging in cheat meals / snacks.
Probably better to look at this as a lifestyle change for looking good and feeling healthy next summer than something that's going to happen in a couple months.
Coconut oil is tasty stuff, and avocados are my favorite fruit. I don't see the point of flax oil unless you're into the taste.
Thanks...any thoughts about coconut oil, flax oil, avocados, CLA, GLA?