I want to lose 20 kg until xmas lol

First, if you're not already lifting intensely, start

The single best way to lose weight is to increase your basal metabolic rate, while intaking a large amount of protein & building muscle (endothermic) while minimizing your intake of carbs

1) Lift at least 3-4 days per week, ~2 hour sessions, I recommend a PPLPPL repeating cycle, do 10 minutes of cardio at the end of each day

2) Consume large amounts of protein but restrict your carb intake to only what is necessary - usually just one big meal of carbs per day in a pseudo-intermittent fasting style, remember protein itself is low-calorie and the building of muscle is endothermic (consumes energy)

3) DO NOT snack at night... we're all guilty of this... this is the single biggest factor in losing weight - have your protein shake at night and NOTHING else

20 kg is alot to lose but you can easily lose 20 pounds in a month, if you keep it up you can achieve 20 kg loss in 2 months!

This post was edited by El1te on Oct 18 2023 09:58am

I agree with all of this other than the snacking at night. If he is burning more calories per day than consumed he will lose weight regardless of what time he eats

Just to add to the list I would also say don't drink your calories. Cutting out alcohol and soda alone could be enough to lose weight for heavy drinkers.


Also 20kg in 2 months is an enormous amount of weight to lose.. it's all relative to how much you weigh and how much you are currently overweight. If you weigh 300kg losing 20kg in 2 months isn't much.. if you weigh 100kg.. it's nearly impossible and also not good.

Generally speaking, if you lose a lot of weight very quickly you will put it back on very quickly.

I would aim for a max of .5-1kg per week - keeping in mind that you should weigh yourself daily for the week then average the weight at the end of the week for the best idea of how much youre losing.

This post was edited by KAYWARRIOR on Oct 18 2023 10:04am

Calories in vs calories out.
It’s the most simple thing to comprehend.

Just not easy to apply to everyday life.
It will help to eat natural, non processed foods, including meat. You’ll feel more full, for longer. Cutting out sugar will be amazing too, I can lose 10-15lbs in 2ish weeks just by eating low carb / cut sugar out (just an example)

Really just try and increase your daily output of calories, while constricting your intake.

I would weigh yourself the same time (morning) every 4-5 days. Don’t do it everyday, body fluctuates too much. If you cheat, and eat too much, restart.

It’s just mental discipline. I have to do weight cuts every month or so, anywhere from 10-20 lbs depending on how well I eat. It’s really easy to understand just not easy to apply.

thank you very much everyone!
i am using Ozempic. Lets see what happens from now on =D

highly reccomend NOT use ozempic

you will have far more health problems down the road. it basically melts you from the inside out, destroys your ligiments, bone structure, etc.

agreed Ozempic is not the way to go.

It wastes away everything in your body as above, and it also wastes away your muscle

Track your macros and your total calories. Lift big. That first part is 80%, lifting is the last 20%. Good luck

this

This and add some cardio or circuit training in the mix