20M 90 kgs here . Hi friends. I need to lose weight fast. I want to lose 15 kgs in 3 months . What should I do? Is it possible to lose weight without gym and home workouts . What should my diet look like? Any experienced person here? Any dietitian?
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With diet, it is possible to lose weight but without workout, it won’t look toned. Just eat lesser calories than you intake. Don’t starve yourself, but switch to a lower calorie each diet.
My weight was 95 and it dropped to 79 in 3 months.
It will be hard in the first month but on the 2nd month you will get addict.
(1)-Daily morning 4 km run, first week do slow run, jogging type(friends haru sanga garyo vani sajilo huncha motivation ko lagi)
(2)-2 roti morning,2 roti evening and salad or fruits and water(only thing you can eat or else there will be no meaning of 4km run).
(3)-Play batminton, if you have friend.(Alli Kada wala, slow khelera hudoina)
(4) pushups,setups,sakdo gym Gaye ko ramro nai vani gharmai exercise gare ni huncha(chin ups garnu garo huncha weight vako Manche le.)
100% guarantee dinchu weight loss pani huncha, body pani bancha.
Just dieting is not a sustainable way to lose weight. You have to exercise and change your lifestyle. If you just do dieting, at some point you will start eating normally again and you will gain even more weight in the long run.
I’m sorry but that’s a highly unsustainable way of losing weight. You’d have to go on a severe diet to lose that much weight in 3 months, most people who try those extreme diets will probably give up before the first month or even if you manage to lose all that weight, you haven’t really addressed or learned how to fuel your body correctly. You’ll possibly end up gaining all that weight back once you quit that extreme diet.
You should be aiming for 5 to 6 months to drop all that weight. Instead of trying to starve yourself completely try learning about the kinds of food you should be fueling your body with and how much you need to eat.
First the kinds of food you eat – focus on natural food, grains, lentils, vegetables, fruits and animal protein (if you’re not vegetarian). Avoid processed food and sugar as much as possible. The hardest thing I had to do when I started on my fitness journey was to quit drinking tea and oreos. Trying to eat healthy doesn’t have to be boring. You can still eat momos, burgers and pizza. It just shouldn’t be everyday. Plus allowing yourself a treat occasionally also helps you sustain the diet plan for longer.
Second and just as important is the amount of food you eat. You need to understand how much calories you need to eat and that food have different calorie densities. For example having a spoon of mayonaise would be the same as having a huge bowl of green vegetables.
Go online and just search how to calculate your maintenance calories. Say if your maintenance calories turns out to be 2500 kcal (for example), you should be eating around 2100-2200 calories to start losing weight.
Count your daily calories on online calculator and eat on a deficit. Prioterize protein. Go for a walk/run in the morning (best for cutting fat). Do some home workouts. Move your body just doing some daily household chores is helpful. Sleep. Be consistent and patient. That’s all
Consume raw green chili, yogurt and mint water with your regular diet.
Worked for me though 💪😁
OMAD … I lost 3 kg in a month. You might do better. It’s quiet a task though.
Only one meal a day (OMAD)
What is your height? 90kg is healthy for 6ft + onwards
Running and walking is super effective to lose weight. Of course you have to reduce your calorie intake. Bodyweight exercises also helps tremendously. I lost my weight from 90kg down to 73kg. It was mostly cardio. Another fun thing to do is go on a hike. Pro tip: if you drink milk tea more often, replace it with black tea or lemon tea. Eat more protein and hydrate yourself more often.
Just eat the same thing you’ve always eaten but cut it down by half from now on.
https://i.redd.it/7eptprmhdnzb1.gif
Maintain a significant enough calorie deficit (not very much that you get sick) below maintainance. Start with HIIT in the mornings. Eat healthy. Very low carb, no dairy, no maida, no fried food, no junk food. After a few months you can start weight training if thats your goal.
I was around 76 77 kgs. Lost 5 kgs in 3 months only through diet/calorie control. Lost another 7 kgs through diet and 10 mins HIIT per day. I got to 58 kgs. I’ve started weight training now and am at around 64 65 kgs at the moment. Gained muscle, lost body fat.
Edit: cut off all forms of direct sugar.
Edit 2: make it a lifestyle.
Hey, for your height, I think the weight is not that bad, it might be a matter of looking more toned, and for that you need to strengthen your muscles rather than lose weight rapidly. Losing weight rapidly often means loss of muscles and water weight rather than fat, and it causes long term effect on your insulin and fat storage. An ideal weight loss is not more than 1 percent of your body weight for every week.
Home workouts or gym, whatever possible, will help. You dont need extra weights or fancy equipment at this point, your body weight will help your muscles if trained correctly.
For your diet, here is my suggestion: make small changes to your current meals so that the food has higher protein content. Like: If you have the habit of eating bread jam in the morning, add few egg whites.
Make sure you get your required protein, most adults need around **0.75g of protein per kilo of body weight per day** which means you need around 70 grams protein per day.
Overall, Count your macros and try to have a holistic diet rather than crash dieting, otherwise it will lead to long term problems.
Could have helped if you were 20F.
It’s surely difficult to loose weight without gym but I’d recommend you to go on walks and runs. Reduce your calorie intake and burn as much or more calories than you’ve eaten..but it’s a long process you won’t get fast results. Weight loose garne yo vanda convinient technique nai xaina ..
While you are on a diet drink 4 to 5 cups of strong black coffee, you’ll see results in a few weeks ,
Ps I was 110 and I lost 44 kgs in less than 6 months.
Easy to lose wieght.
Cut of all junks, drinking. Switch to total vegetarian diet. No oily food and do 30 -60 mins workout. If you can do, do calorie cut off. I lost 30 kg in 3-6 months. 110 kg to 80 kg. Now i look like hanger luga jhundyaune.
I don’t know about exercise but about diet I will tell you that you should just go on a random diet and starve yourself.
I advise you to use the “add not subtract method” basically you should try to have a completely balanced meal in the amount you are comfortable in.
Just randomly going in a harsh diet is not gonna help and may even cause an unhealthy relationship with food.
Try to think what is missing from your food if you eat a lot of carb add some protein, fibre and other vitamins your body needs it and it will make a complete meal and with correct portions according to your need, you will snack less and find that a lot of your unnecessary snacking habits decrease.
Remember your body needs fats, protein, vitamins and carbs to properly function so don’t go on a random diet that may affect your health.
Where are you from??I can help you
Give me suggestions too since I live in abroad i dont have much time to do exercise juts few hours sometimes
Calorie deficiency tw chaincha, dieting matra garera chai Uhi ho taal, exercise badauney Khana lai Kam Kam gardai lagney gradually, jhyappai ghatcha.
For 15kg in 3 months, you need to reduce 5kg/ month. 7700 calorie = 1 kg fat, so do these 3 things:
1. try reducing daily intake calories by 500 a day (higher than 500 calorie a day is generally not recommended). So, say your daily req is 2500 cal. Do 2000 calories a day.
2. eat protein (preferably 1-2 gm per body weight in kg)
3. and lift weights/ do bodyweight exercises.
might take more than 3month as 500 a day = 15000 a month which is only 2 kg. So, adding exercise and protein is key.
Consistency is key, just don’t forget your goal and you will eventually reach it.
Eat a shit ton of boiled broccoli
1. Consider avoiding OMAD for the long term, as while it might yield short-term benefits, it could pose health concerns in the future.
2. Incorporate more movement into your routine, starting with gentle walks and gradually increasing distance and pace as your body adjusts. Explore small cardio exercises initially, progressing to jogging, running, and weight training as your stamina improves.
3. Keep your body hydrated by drinking more water throughout the day.
4. Recognize the importance of a gradual calorie deficit for weight loss. Avoid sudden, drastic reductions in calorie intake, as it could be challenging for your body and may lead to increased cravings. Instead, adopt a gradual approach by reducing portion sizes three times a day while ensuring you eat enough to sustain your health.
5. Reduce oily food intake and gradually cut out junk food and sugar for a healthier diet. Understand that the transition may be challenging at first.
6. Utilize free time to stroll around, even a short walk after dinner can be beneficial.
7. Prioritize adequate rest and establish a consistent sleep routine for overall well-being.
8. Develop self-discipline and cultivate a resilient mindset to support your fitness journey.
9. Acknowledge that there are no quick fixes; the initial stages may be challenging, but the journey is worthwhile for long-term health.
I lost 6 kgs in 2 months.
Give me some of your weight 😭
ask doctor
-totally stop eating junk
-very less oil,no sugar
-join a gym do 70%cardio and remaining time weight training.
-thats it, you can also search how junk food is bad for health on yt, that should motivate you
Amputation
Valley,, koteshwar area