I eat a lot of fast food, and I used to work out before I moved to a new city. My dad promised me a trip to three countries if I can lose 25kg. I really need help to do this fast, without working out; just through diet.
Current stats:
Weight: 108kg
BMI: 31.3
Body fat: 27.3%
Muscle: 41kg
Water: 52.8%
Try going to the gym a couple of times a week and doing some weightlifting for about an hour. Focus on whole foods; if you didn’t make it, don’t eat it. This way, you can control what you’re eating. Want a treat? Make healthier cookies yourself. I like oatmeal chocolate chip but cut down on the sugar and make them small.
Fast food has to go if you want results. Drink water equal to half your body weight in ounces each day. If you want something flavored, use fresh fruits in sparkling water. Weight loss is easier if you’re honest with yourself. Build habits now that you’ll keep up for the long run. Forget liquid meal replacements and diet bars. Be consistent, and if you have an off day, just get back on track.
Weigh yourself only once every few months, but measure your waist weekly. Aim for a waist size half your height in inches or cm, and track progress that way. Steady progress could be 1–2 inches lost from your waist every month, or around 1–2 lbs per week. Give yourself time, and you’ll see big changes. Good luck.
Cut out fast food and sugary drinks, including things like sugary coffee. Try setting a daily step goal based on your current activity level, working up to around 10,000 steps a day if you can. At your weight, this will really help you start losing weight. If a trip to three countries is waiting for you, this should be a good motivator.
Your dad seems to really care, so make him proud. I lost 20kg in four months by focusing on my diet and small lifestyle changes, and now I’m down 32kg over the last year. Diet is key here.
Oak said:
@Zephyr
Can I still drink diet or zero cola, or should I cut those too?
Yeah, I drink a ton of diet sodas myself. It’s fine as long as you keep everything else in check.
By the way, how old are you?
You’re still growing, which actually works in your favor. As you get taller, your body naturally uses more calories, plus you’re probably getting a boost from testosterone too. Follow the tips above, and weigh yourself twice a week to keep track.
Medical weight loss was super effective for me. I lost 10kg in a month without major exercise or big diet changes, just eating a bit healthier overall.