How many kilos can I lose in 1 month?

[AlminaEva]

How many kilos can I lose in about 1 month, friends?
I will be fed with very low calories, jogging for 3 hours a day at most. I will eat half a bread a day.
I'll stay away from flour, sugar, oil and salt
🌼 see you after 1 month 🌼

[TurboKid]

I lost ~16.3kg (36lbs) in 6 weeks around 6 years ago and have largely kept it off. A lot of people say that's too fast but I think those are advanced bodybuilders concerned with preserving as much muscle mass as possible on a cut. I probably lost some muscle as a result of dropping weight so quickly but I was able to regain whatever I lost and then some after since I wasn't that advanced in the first place.

I do believe in the notion of "slow and steady wins the race" with weight loss but slow and steady in terms of how you change your lifestyle, like don't try to go from never training towards training like an Olympian overnight, and don't try to cut out all your favorite foods all at once overnight. Be slow and consistent with the changes in your lifestyle so that you can get used to every little change you make. Yet you can lose weight very rapidly that way.

[TurboKid]

Now as a caveat, I think one of the key reasons I was able to lose ~16.3kg in 6 weeks was because I was a semi-professional athlete when I was a teenager (sponsored vert skater and fastest sprinter, and longest jumper on my track team as well as running back in football and also amateur kickboxer trained by a former world champion). So I was mentally and somewhat physically prepped to train really hard, and I did during the time for around 2-4 hours a day and twice a day (once before work in the morning, another at night after) to quickly get back in shape while simultaneously making gentle compromises to my nutrition. So I don't think most people should try to lose this much all at once but I had that former athletic background which made it fairly easy.

[TurboKid]

I also had something like muscle memory at the time which is a real thing when we're talking about CNS (not so much muscle growth). So I was able to quickly get back into very difficult athletic motions, including gymnastic motions (I also took gymnastic lessons as a teen) like handstands and backflips. I was able to get back in shape really quickly and regain my mobility and strength within the first couple of weeks even though it took 6 weeks to lean down again to a point where I was happy (six-pack level, i. e.).

[TurboKid]

But anyway, I don't think it matters if you lose weight really quickly as long as you aren't changing your lifestyle so quickly that you are absolutely miserable and unable to sustain the results... unless you're a very advanced bodybuilder fighting for every last pound of muscle.

[TurboKid]

Now please take my advice with a grain of salt, but I don't think you should try to jog 3 hours/day on such a body. I think more productive and easier to get motivated and stick to it is maybe half a mile every other day, but you time yourself and seek to get faster. You might just walk that mile in the beginning but progress to speed-walking, then jogging, and maybe even sprinting towards the end. But you do it at your own pace looking to improve your speed.

[TurboKid]

If you want to base it on time rather than distance, maybe 30 mins every other day to help your muscles recover and protect your joints, but then the training variable you are seeking to improve is distance and you try to cover as much distance as possible in that 30 min period. It is good to have a training variable like this so that you can notice athletic progress to motivate you the whole time rather than just pounds dropped on the scale.

[Drumlin2001]

You shouldn't focus on a quick weight lose. You need to have a sustainable new way of life, eating better and exercising as part of a normal routine. Otherwise you're more likely to yoyo. I once dropped about 10kg in 3 months, I was eating 500 calories calories day during the week, nothing in Saturdays and maybe 900-1000 on Sundays. The weight dropped off but when I went back to normal I put it back on.

[Julie_TS]

In order to lose 1 pound (approx.5 kilo) in a week, you have to burn 3500 calories more than you take in. So based on 2000 calories a day over 7 days, 14000 total intake you would have to burn a total of 17500 calories or an extra 500 calories per day to achieve that loss.
Realistically, I'd say 3k per month would be a safe, maintainable goal.
Good luck!!

[Julie_TS]

thanks for the MHO!!!

[Anonymous]

Depends what you mean by 'low calories' , if you're consistent and don't binge that much or not (you will fuck up at some points just saying), if you're working out or not, exc.. but like let's say you do everything good, you might lose like 7-8ish kilos since you're pretty overweight

[slatyb]

A kilo/week would be a lot. Can you maintain that diet? Have you taken inventory of your daily calorie intake? What is your daily calorie budget?

For sure get all junk food out of your home.

[es20490446e]

If it was faster, how would that affect your actions?

[Wise4myage]

Get a doctors opinion. Losing weight to fast is not good on your heart.

[princeofromance]

30 LBS However, It depends on you, and your willingness to stick with the diet.

[helva]

You eat bread without flour?

[AmeerX]

Don't try to lose more than 1 kg per month

[Twalli]

What about your fluid intake?

[Gertrude_Awonk]

Maybe twenty pounds?

[In_Trance]

As many as you want

[SamFromFL]

So fat

[SamFromFL]

Lose 10 pounds this month, I dare you

[SamFromFL]

Don’t sit on me

[dudbud]

@alminaeva don't care him not worth it

[SamFromFL]

@dudbud did you see ‘her’ first question? Go to her profile

[dudbud]

I see

[dudbud]

so what?

[SamFromFL]

So why does a guy post random pics pretending to be a girl?

[dudbud]

why you think this is a boy?