Here’s the situation.
You’ve got that wedding, class reunion, or beach vacation coming up in a couple months and you want to lose as much weight as you can, as fast as you can.
Now if your goal is to get to your ideal weight in only a couple months and you’re not at an already healthy weight (a BMI under 25), this is probably an unrealistic goal.
In essence, there is no fast way to lose weight.
But what about this or that magic diet? You say.
Truth is they either won’t work or if they do work they are unsafe.
It took me a year and 4 months to lose 130 lbs.
That translates to 8.125 lbs. a month which translates to just over 2 lbs. a week.
At the very beginning when I was losing weight the fastest, I think the most weight I lost in a week was probably 3, 3.5 pounds per week, but even then, I was using a diet I couldn’t maintain.
According to the MIT Department of Athletics and Sports Medicine, it is recommended that no more than 2-3 lbs. per week be lost.
I and probably every health professional out there would agree that that’s a good rate at which to lose.
So if you’re looking to lose 30 lbs. and you don’t want to burn yourself out on dieting, you’re looking at a good 15 weeks or about 3 3/4 months to get the job done.
if one pound is 3500 calories you’re looking at a 1000 calorie deficit per day, which at first seems like a lot, but lets figure this out.
Assuming you are a moderately healthy 200 lb. male, that has a relatively normal activity level, your Basal Metabolic Rate or how many calories you burn a day by just living would be around 2100.
(Heavier individuals have a higher BMR, because they have more body mass to maintain. That said, they lose weight faster because they burn more calories in a day doing the same activities as anyone else.)
At this BMR, to maintain a sane and healthy weight loss you’d probably want to shoot for consuming 1600 calories a day in food, that’s 500 calories there towards your 1000 calorie deficit.
Moderate exercise for an hour would probably burn another 5 or 600 calories and that’s easily an 1100 calorie deficit.
That’s not even taking into account the amount of calories you were taking in before you even started your lifestyle change.
It’s easy to see that planning is essential, it keeps you in control and keeps you accountable.
So in summary, there is no fastest way to lose weight, and if that’s your goal you are probably doing it wrong.
To be healthy you’d probably want to shoot for about 2 lbs. a week so plan your goals and diet longevity accordingly and keep working on building new habits to replace your old destructive ones. A successful diet will easily translate into a healthy new lifestyle and that should be your goal.
Eventually, you’ll get to a point where you’re happy with your weight, but it, like everything else, takes time and hard work.
There is no magic fix.
Keep fighting’ the good fight!