How can I safely lose 22 pounds by Christmas with diet and exercise?

[Anonymous]

I'm 42, 5"7 and 171 pounds.

I know this is overweight.

I've been doing 10k steps every day since covid. I haven't gained any weight but I haven't lost anything either.

I'd like to lose 20 pounds by Christmas, if that's even possible.

I only have takeout once week and I don't drink. So I don't know why I can lose anything anything.

What is a good healthy breakfast option? As I don't usually have breakfast.

How many steps would I need to daily?

I've started this week doing 12k steps and doing 15 minutes of kettlebell exercises and 10 minutes of dumbbell exercise.

Any other tips would be helpful.

Thank you in advance

And the negative people can mind their own business.

[Anonymous]

Eat more protein. Protein helps preserve muscle but takes longer to process nutritionally so you feel satiated longer, reducing cravings. I’d also continue your exercise, cut calories by 599 a day if you can afford it w out putting your health in jeopardy. W the exercise you may only have to cut it to 250. W 7 days in a week, 500 less calories a day equates to the loss of 1 lb per week. I myself fast sometimes for 16-24 hours, but before I do I usually eat a god meal that can sustain me for that time. Also eating vegetables helps. It’s better to eat complex carbs. You could try eating meats first, then vegetables then carbs. For one it helps reduce sugar spikes eating carbs last, not only that by the time you get to the carbs you may be satiated enough to not eat all the carbs or eat them at all. I’d say eat every 2 hours to keep your metabolism continuously working. Unless you’re fasting. Otherwise when it comes to your main meal you may be like me and eat 3 times as much lol Plenty of water, and good sleep. But I’d check all this w your doctor. I’m not a doctor. This is what I tend to do based on my health.
You may also need to change your workout routine. After a while your body gets used to it so it’s no longer a challenge.
I’d also really consider whether you want to take ozempic or not. Right now there’s numerous lawsuits against the company claiming it has caused loss of vision. These are just claims right now, they have not been proven. Not only that there’s a good chance if you stop taking ozempic you could end up back where you started weight wise.

[OneViewpoint]

Amputate one leg above the knee. That should get you 22 lbs.

What's magic about Christmas? Why 22 lbs specifically?

That's 3 months or about 7 lbs per month. It's not sustainable. And setting some artificial time line will just make it worse. You'll fail and you'll put the weight you lose back on.

Why not set a long term goal to reach your healthy weight with permanent lifestyle changes but no preselected numbers or artificial timelines? Get serious about getting in shape or just forget about it.

[tiredpanda]

A calorie deficit is key. Exercise is just a bonus and helps you tone and shape your body.

As for breakfast… Greek yogurt with berries/bananas and chia seeds, overnight protein oats and avocado and eggs on whole-grain toast are just a few options. They are easy to make and filling. And also provide a good amount of protein and fiber.

[itsannalee]

Deficit calories, i lost 35 pounds last year in 7 months.

[Asker]

Awesome work. We'll done? Did you find it hard?

[itsannalee]

No I don’t find it hard, i still eat good. Just don’t eat sugar, or have snacks. I eat 2 times a day with high protein foods and fasting 16/8. I gained 17 pounds now, but people still always say that i get skinnier, i guess i gained muscle.

[Anonymous]

Ozempic. My wife took it to lose all the weight after 3 kids as nothing was working. she's back to her pre pregnant body again except for her boobs. For some reason she couldn't lose weight there so at 5ft she's super skinny like she was before but with bigger boobs. Like she's gone from a B cup to a G cup and she's not happy about it. Im very happy.

[Asker]

I've been thinking about it. My friend took ozempic. She looks great but she said she was constantly on the loo and had had Sulphur like burps. I went from C to a G. Lol.

[exitseven]

You need to step up your excercize (pun intended) find your target heart rate (look up how to find this online) and find an aerobic form of exercise (ride a bike, run, stairclimber etc) and slowly get up to 45 minutes and do this regularly while eating a more protein rich diet.

[Alex-Snow]

Good for you on your plan!!! It is a matter of a true lifestyle change and one that you will need to stick with for life. The steps are good but it is also the pace at which you walk which is more important. Brisk is better!. Eat more veggies and protein and avoid carbs and sugar. Hang in there.

[FreyaRed]

Yes 10kg is doable in 3 months. Meat + veggies with less than 300 kcal carbs. When you will eat chips + sweets + 3 bottles sweet soda only extreme 6 hours training could burn those kilo calories

[Chayce]

Track calories. I'd advise weightlifting as opposed to just walking or running off the weight. Eat clean.

[jahaims]

You are retarded if you don't know how to diet and exercise at your age

[Asker]

Moron

[In_Trance]

You need to be in a calorie deficit it's that simple. You're not drinking your calories

[Abbycado]

You need to adjust diet

[Abbycado]

@asker steps are not going to do it alone. I’m a bio/pre med major. I don’t pretend to be able to give medical advice.

That said, I do know about this and when you say that you only have takeout once a week, that is once too many.

[LazerBean]

Calorie deficit and weightlifting

[NathanDavis]

consistency