I’m 5’1’’ and weigh 67kg. I hope to achieve 55kg. How many months would it take, and how much effort would I need to put in?
Weight retention is a regular issue that everyone faces on their weight loss journey.
When we begin our weight loss journey, we adopt specific dietary modifications and begin physical activity such as walking and exercising. As our bodies go through new experiences, they begin to respond quickly in the early phases; however, once you have lost a significant amount of weight, it becomes extremely difficult to lose weight and the numbers on the scale do not decrease any more.
Hey, when I first started my weight loss journey two years ago, I was able to lose a lot of weight in the first two months, but then the rate of weight loss began to slow, and eventually my weight became too stuck. This happens because our bodies tend to shed extra fat and weight in the first phase very easily, and then it becomes more difficult to lose weight.
I would advise you to continue exercising and to eat a nutritious diet. If feasible, you should visit a professional trainer so that he or she can create a customised fitness plan that will work well for your body.
First of all, I will propose that you do not go for this required weight loss. Within a month, because if you do not stick to the same routine, you will acquire weight more quickly.
And if you want to do it for a specific cause, you must reduce your calorie consumption (calorie deficit) by 25-30% and increase your protein intake to 80-85gm based on your body weight.
Keep yourself hydrated and maintain your electrolyte levels; don’t cut salt or sugar.
Instead of simple carbohydrates, choose complex ones.
Include salad, veggies, and healthy fats in your diet.
Get a calorie counter and establish a tiny deficit. At your weight, you should aim for a weekly weight loss of 0.75 to 1 pound. Any more would make you eat almost nothing. So you’re looking at around 26-30 weeks. It sounds like a long time, but do it correctly.
Understand your body.
Have a healthy weight loss rather than crashing your body and gaining back twice what you lost.
If you lose roughly 4 kilogrammes in a month, you have lost a healthy amount of weight.
Do not go on any crash diets.
Please check if the diet is too low in calories. If you exercise often, you should keep increasing the calories in your diet to boost your metabolism; even an additional 200 calories will assist a lot.
When it comes to exercise, muscle-building routines usually outperform cardio. Muscles aid to increase BMR and keep you looking slimmer, so you will feel fitter.
It is determined by the type of action you will take to reach that goal. It may take up to 6 months to attain your target, unless you plan to use a variety of weight loss procedures, which may be too much for your body to manage at once.
If you want to lose weight, start by determining your desired weight.If it is 65-70, you do not need to work very hard. But, if it is actually around 55, you need to make some substantial lifestyle modifications.
Being serious does not imply eating only boiling food and running constantly, as this might lead to weakness and laziness.
Start by making changes to your everyday diet. It will finally initiate the procedure for you. Changes include ingesting less calories and focussing on protein, carbohydrates, and healthy fats. Avoid consuming junk food.
Most importantly, it’s great that you’re setting goals for yourself. Getting in shape can be an adventure, and pushing forward in a healthy manner is important.
I am not a dietitian, but I can provide a few broad advice based on my own experience. Please consult with a medical care professional before implementing any important changes.
Adjusted Diet: Emphasises a balanced eating plan that includes plenty of organic food, vegetables, lean proteins, and whole grains. Segment control is crucial. Perhaps try smaller, more frequent dinners to keep your digestion active.