Need tips for losing weight in 2 months!

Ruby222999 · October 2022

Hi! I am a 20 year old female 78 kg and my height is 5ft 6inches. I want to lose about 20 kg by January and I was looking for tips on what exercises and diet (how much calories specifically) is the best for weight loss. Any suggestions would be great!

AnnPT77 · October 2022

Let's start with saying that losing almost 1.5kg (3.1 pounds) on average per week is not a good idea at all for health or appearance . . . and that's if you mean end of January. If you mean start of January, that's even worse, 2kg (4.4 pounds) per week.

You weigh 78kg (171.6 pounds). At 5'6", that's about BMI 27.7, middle of the overweight zone. If you were over 200kg, 2kg per week might be OK if under close medical supervision. For you, a better target would be half to three-quarters of a kg per week.

Set up MFP with your personal data and that weight loss rate goal. Eat that many calories. Find exercise you find fun (or at least tolerable) and can imagine yourself continuing long term - bonus if that includes some strength exercise. Log the exercise when you do it, eat those calories too - or at least a fair fraction of them. Don't set an end date, focus on a good process.

Coincidentally, I started here somewhat above your current weight (in my case, 83kg or 183 pounds) but shorter (5'5"). This morning, I weighed exactly your estimated goal (58kg, 127.6 pounds). I've been near that weight for almost 7 years now.

Fast weight loss is seductive, but it is highly likely to backfire: Ill health, muscle loss, hair loss, compensatory binges, maybe giving up altogether. Better: Find new habits that will take you gradually to a healthy goal weight, glowing, strong and attractive, and keep you there long term, ideally forever.

AnnPT77 · October 2022

Here's another way of looking at it, without any consideration of health.

At your current age/size, with a normal routine daily life, sedentary job, no exercise, we'd expect a woman to burn around 1900 calories daily.

To lose weight, one needs to eat somewhat fewer calories than she burns. Specifically, to lose a kg per week, she needs to eat 1100 fewer calories daily than she burns.

Therefore, with that general lifestyle, in order to lose 2kg per week, you'd need to eat 2200 fewer calories than 1900.

The most basic way to do that would be to eat nothing at all, go about a normal life, but add 300 calories of daily exercise, which is maybe a half-hour daily run.

Repeat that zero eating, daily half hour run, plus normal daily life activity for 2.5 months, and you can achieve your weight loss goal.

Yes, you could add much more exercise in order to eat at least some calories, but you're still in an equivalent position energy-wise. And you'd need a lot of exercise to eat any meaningful amount.

For each additional half hour daily run (after the first), you get to eat roughly the equivalent of 2 tablespoons (30g) peanut butter on one slice of hearty nutrient-dense bread.

A busier daily life (non-sedentary job, for example) doesn't make enough difference to create a realistic scenario out of this. If you were a construction laborer, you could eat maybe the equivalent of a decent-sized serving of macaroni and cheese, or a Big Mac (no sides or beverages) daily, but not both, still doing that half hour daily run.

The math doesn't work. The physiology doesn't work. You need a different goal and plan.

I'm sorry.

ninerbuff · October 2022

Goal is too overzealous. Think at MOST about 1/3 of that in 2 months.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

cwolfman13 · October 2022

Ruby222999 wrote: »

Hi! I am a 20 year old female 78 kg and my height is 5ft 6inches. I want to lose about 20 kg by January and I was looking for tips on what exercises and diet (how much calories specifically) is the best for weight loss. Any suggestions would be great!

You aren't losing 20Kg in 2 months unless you cut off a couple of limbs. This is not even remotely a realistic goal or safe. Realistically you may be able to lose about 1/3 of that in a couple of months, but even that is still pretty aggressive.

For reference, and I'm male and most people seem to think that men lose weight easier...it took me around 8-9 months to lose 40 Lbs (18Kg)

Need tips for losing weight in 2 months!

Replies

Categories