I need to drop more than 10 kilogrammes in two months

Challenge
1

My wife and I are flying to Iceland for our honeymoon in the middle of November. We decided to sign up for a diving course during that period, but the course has a maximum weight limit of 120kg.

I currently weigh 130 kilogrammes. I work out practically every day of the week, doing an upper/lower weight lifting split followed by a cardio day. I am technically obese, but it is all in my stomach. So far, I’ve tried to reduce weight by simply eating fewer portions, but I haven’t had much success. I’d track calories, but my job means I can’t pick and choose what I eat; I have to work with what I get, which isn’t always nutritious. At home, I can count calories.
Any advice is welcome. The diving course is stunning.

2

You have a large amount of weight to lose. Eating at a steep deficit will fix this. So either eat significantly less or do way more cardio.

Sorry, but I’m an American, so lbs for me. 10 kilogrammes equals 22 pounds. 3500 calories per pound, which is 77,000 calories. Divided by 60 days, it equals 1,283.

To shed that much weight so quickly, you must create a daily caloric deficit of 1,283.

What’s your TDEE? How many calories do you burn every day? If you expend 4000 calories per day, you should consume no more than 2717 calories.

This is how you’ll achieve your aim.

3

My TDEE is about 3500 calories. So, according to your thinking, I should limit my calorie intake to roughly 2300?

4

That’s a high estimate. Aim for 1600, settle for 1750, and exercise less. Try only light cardio (lower glycogen retention and blood volume maximisation). Furthermore, excessive exercise frequently causes people to consume more. You are 285, so even if you are training for WSM, you have fat to lose. Gaining 22 pounds in 9 weeks isn’t too bad. You should be able to pull off close to 30 without much difficulty.

5

For what it’s worth, that’s still a lot of food, with lots of possibilities if you eat well.

My TDEE is 3300, and I can obtain three meals and healthy snacks on 1500 calories, as long as I maintain my protein intake.

And 22 pounds is a challenge, but I believe in you, and you have people here who will back you.

6

The quickest option is to do cardio and track your calories. Try 10,000 steps per day with cardio 3-4 times per week for 30-40 minutes. (Any activity that causes you to huff and puff, such as an inclined treadmill or cycling.) Lifting and other physical activities do not burn many calories; instead, they aid in muscle development, which takes months. Concentrate more on cardio. Eat more vegetables and protein while cutting carbs in half.

7

I ate just vegetables with low nutritional value, primarily salads consisting of tomatoes and cucumber.

But it was the stupidest thing I’d ever done; I was weak and fatigued all the time, hungry and angry for three months, and all I could think about was FOOD.

So how do you lose 10 pounds? You only need to consume less than you burn; for example, if you expend 2,500 calories per day, eat 2000 calories per day, and you will notice the numbers on the scale gradually but steadily decrease.

8

However, numerous factors come into play.

First, what is your current weight? Your goal is to lose one kilogramme every week. As a general guideline, we aim for 1-2% of body weight loss during a deficit.

If you weigh more than 100 kilogrammes, it is simple.

To lose weight, you do not need to follow any bogus diets or starve yourself.