How much weight will I be able to lose?

[Anonymous]

Currently I'm 152cm and weigh about 62kg. Yes i'm aware that I'm overweight and I would like to change myself.
If I spend 5days a week to jog/run about 7km daily, how much weight do you think I will be able to lose at the end of 3 weeks?
(No fast food/junk food/sweets/soda... etc)
(I have 3 meals a day; normal quantity with brown rice & no meat since I'm a vegan)

I just want to see people's opinion so all answers are welcomed! Please don't be mean :-(

[martmi29]

Depends on your unique physiology... I guessing about 4 lbs (give or take a lb) of pure fat if you do everything right. That means your training and your nutrition. If you do things wrong, zero lbs. Are you looking for tips or just guesstimate how much weight you might lose?

[Asker]

Mostly estimate. Tips would be good too

[martmi29]

I'll give you a few:

1. Protein is the most important macronutrient. Find a good vegan source (such as a powder) that does not have too much carbohydrate. This is particularly important when you are trying to lose weight because you will need to drop your carb intake at least on some days of the week.

2. Veggies come next. Leafy greens like Kale, Spinach, and Cruciferous vegetables like brocolli, cauliflower, brussels sprouts, etc. For the fiber and micronutrients.

3. Essential fatty acids (especially omega 3 = EPA/DHA) help with fat loss as well as good for your health.

4. You should include weight training at least 2 times per week.

5. Try not to do too much exercise too soon. For example. If you can lose 10 lbs running 2 or 3 days per week, rather than 5 days, milk it for as long as you keep losing weight. If you hit a plateau, you can add that extra day or two to break the plateau.

This is just scratching the surface, but this can take you in the right direction. Good luck.

[Ruaware97]

If you actually stick to your plan a lot