I am 1,65cm (5’4 ft) currently weighting 75kg (165 lb) and have reaaaally slow metabolism. I reached 72kg when I was doing cardio 5 days of week, not having dinner and controlling my craving for sweets (they weren’t around yet). Then I starded taking birth control, went on vacation and ate too much food for 2 days and that triggered me to having junk foods at the weekends and eating bread with Nutella at breakfast on daily basis again. At my work place, they installed Vending Machines and I starded eating a candybar everyday after lunch. Besides that, a new class called “All Body” starded at my gym so I’m doing hypertrophy 2 to 3 days a week (arms, legs, glutes, abdomen) on light weights.
It wasn’t what I planned but I enjoyed how it gave my body some strenght and gave me some glutes again which I lost when I was doing only cardio lol . Anyways, that’s how I got to weighting 75kg (165 lb) right now but I still want to lose 15kg (33 lbs). I’m starting to avoid having dinner again (except for parties/celebrations), I came back to cutting bread on breakfast, and having a balanced lunch. I still struggle with craving desserts, sometimes I fall into my weekness and sometimes I resist.
My stats were comparable; I went from 79 kg to 55 kg. I tried so many diet plans, but nothing worked because I love food and have extreme food cravings. There are some things I cannot live without.
Until I learnt about intermittent fasting. It is not a diet plan, but rather a window for eating and fasting. I fasted for 16 hours and ate for 8 hours. Fasting for a longer period of time lowers your blood sugar levels and makes you feel less hungry, as well as helping to lessen sugar cravings. Also, consume more water during your fasting period. You can eat anything that has zero calories. Count your calories every day and consume only when you are in a deficit.
Calorie intake is all that matters. Given your size and activity level, you should be consuming approximately 1,400 calories per day to lose 4 pounds per month.
Desserts are OK as long as they do not exceed your calorie limit. Even simple daily walks will provide some additional cardio.
Based on my 30+ years of expertise as an exercise specialist, I would advise against using weight loss as the primary or sole goal. We simply don’t have much understanding or control over weight loss. I’d propose setting exercise and eating objectives with the expectation that I’ll be able to maintain them for 7 months (or preferably longer). Work towards such goals, increasing your workout as you feel capable. Take note of how you feel, how you sleep, the comments you get, your energy levels, and fingers crossed that you lose weight.
Eat once a day, low carb meals (less than 20g carbs per day), 1500 calories, and no sugar at all!
After three days, you will notice that you are losing weight. I lost 15 kilogrammes in 5 weeks doing this, and I didn’t even have to go to the gym!
You need 20% external motivation and 80% internal frustration to assist you achieve your weight-loss goals as soon as possible. If you don’t have these two things, don’t waste your time after weight loss. If you have these two, use my experience.
I discovered that eating a lot fewer carbohydrates and a lot more fat helped me drop 14 pounds. I ate no sugar, wheat, rice or corn (just a few oats). I ate no processed foods, meat, or fish, but plenty of almond butter, coconut oil (3-5 tablespoons per day), avocados, houmous, olives, olive oil, vegetables (mostly raw, with lots of salad and about 10-15 portions per day), and a small amount of potatoes and sweet potatoes served anyway, including chips and crisps. I avoided caffeine, carbonated beverages, and alcohol. I ate whatever I wanted when I wanted, and I dropped weight without even realising it.