Can you help me calculate how much I’d lose over the full 14 days give my height and weight. dante437. 5lbs/week puts you right around 10 weeks for a time frame. If you do exercise on top of that calorie deficit, you can expect to lose a little faster than that (but stay within a reasonable limit, a little under a kilo a week should be You probably lost a lot of water weight due to cutting carbs. Like, really really fast, so don't worry about how long this is going to take. Try 16:8 or 18:6 fasting, a 500 calorie deficit, and walk for a hour daily on top of whatever body weight or resistance training you are currently doing. I’m pretty sure the stairmaster is the most effective fat burner exercise but good luck being on it for more than 5 minutes without hating life. You will likely lose 20 pounds of weight before you lose 20 pounds of fat, as you'll lose a lot of water weight as well as the contents of your digestive system in the beginning. 0. If you were carefully, consciously eating 500-1000 calories below your TDEE, you could expect to lose 1-2 lbs/week, on average. Reducing dairy helps me, but I'm also lactose intolerant. You are 143 pounds at ~16%bf. Each fat loss phase should last around 10 weeks. I am now 117 pounds. I recommend getting into running, yoga & weightlifting. 1. On top of that I did 30-50 minutes of cardio daily. That might be . Fat was generally around 25-30% of my daily intake, and carbs accounted for the rest. 7. the fastest way to lose body fat is to do something you enjoy doing so you can do it for at least 30 minutes without getting bored and do it often without coming up with excuses to avoid it. It’s more noninvasive and doesn’t come with side effects. It's gradual and ongoing but my gut shrunk an inch or two in the first month. Depends on the time of day and point in cycle too. Macros were around 250 grams protein, 50 grams carbs, 30 grams fat daily. At 5ft 6, I think it'll be a struggle to lose faster than 2lb per week. From my understanding when you gain weight the belly is the first location you gain fat. After losing 10 pounds from 130 to 120 is when double chin went away for reference I am 5'1. You can consume up to 3 servings of fruit and up to 3 servings of vegetables a day. Depends on TDEE, diet, routine, and dedication. Keto= High protein, medium fat, no carbs. Like the title says, there is no special merit in fast weight loss. 5 lbs/week or it might be 2. Run and bike. Best case scenario, you can lose 1-2 pounds per week. Losing 5 lbs of fat would be tough in only 3 weeks. So between 10-20 weeks if you want to lose the weight appropriately and safely. 5’2 and 148 pounds Roughly 1,650 calories per day, 3,500 calories in a pound of fat, you'll lose about 6. Note that this does not mean you can cut 200 calories from your diet and expect results -- if you'd been gaining weight recently, you had a surplus, so that's going to make you plateau instead. Running quickly tends to use more carbohydrates. Massage/lymph node drainage. So, 15-16lbs of weight loss, at ~1. That’s very ambitious. Like 99% of it is diet. You might be able to lose 0. About 3500 to 3600 calories is a pound. How we store and lose fat is purely up to our own genetics and isn't something we can target. We pretty much see those times as mile markers. In my experience, the first place it goes on, is generally the last place it will go off. buying low calorie foods (dips, sauces, drinks, yogurt, cheese ) whenever possible including switching to sweetener whenever possible (diet soda, sugar jar now full of splenda not sugar) Reply reply. Spirited_box34. Now that I am done with college, I am trying to lose weight. ago. 9. This really depends on the person. the4thmatrix. I believe there are about 7700kcal in a kg of fat, so with a daily 500kcal deficit you get a 3500kcal deficit a week, meaning you can drop about a kilo every two weeks. Drink water, stay hydrated. At a rate of 1 lbs per week with moderate deficit at 500 calories ( we don't want to lose a lot of muscle) it's around 16 weeks. That’s about 8 - 9 months. You burn more calories sitting, standing, walking, jogging, and lifting weights. I can definitely identify with you, I'm in a similar boat except I store all my fat in butt, lower back, and outside hips (as a dude). Not the last 10 for me, but the last 25 I'm jcaashby. For body composition to occur, j think it took me 3-4 weeks of intense 4-5 times exercise (stuff like HIIT. They don't need to eat too many calories because their fat reserves will feed their muscles as they grow. This will help you lose fat instead of muscle. Just a gallon of water and iced coffee. So he lost 40 lbs in 52 weeks. Based on your bodyweight, I'd suggest aiming for 100g of protein per day. You can ride 4 hours a day and not lose weight. I don't have high blood sugar, but my doctor tried to give me Metformin to see if it would help any. I have a very, very round face. That will slow down as you lose weight, but initially, 2lb per week should be somewhat achievable if you really try. Work out. Now a days I have a six pack and a bf of around 12% which I want to get down. I have lost a massive amount of fat in my stomach, face, neck and buttocks. It's okay to eat more one day and then less another. Rule 2: Resistance Training / Lift Weights. I added pull-ups and my back developed instantly along with my forearms. You're an 18 year old male which means you probably will have an easier time losing weight and getting fit than any other population. I started at around 25% body fat and right now I'm at about 15%. Make sure your protein is over 160 grams a day and you lift at least 4-5 times a week and you'll be ok. 2 to 187. The only medication I'm taking is Adderall, which should help me lose weight. 23% of 150 lbs. When I started I weighed approximately 195 and Working any body part without a calorie deficit will just add muscle under your layer (s) of fat. Level 10, resistance 10; 30 minutes. 5lbs a week. More calories burned = more fat burn in the whole scheme of things. = 115 lbs of lean body mass & 35 lbs. I am 18 years old and Native American. Take time to listen to your body. Use a TDEE calculator and determine your mantinence calories. if it's possible to do it in 18 weeks then it's possible to do it in a year. However, the rate of burn is not even and depending on your body, you're probably going to burn fat off in uneven areas. Belly fat will get noticeably less visible at around 12%. Keeps you under 1000 calories a day, you'll start to lose weight. I feel you because I feel we have similar body types. To achieve a body fat of 11% with the same lean mass, you would need to weigh 135 pounds. Its safe according to most to lose about 1-2 lbs a week. Eat at an 800 calorie deficit every day. You are on the light side, so your slightly is probably close to 250 calories less than you need. I did an upper body/lower body split for a long time (3 days upper body, 2 days lower body). 10 weeks at 500 calorie deficit, 20 weeks at a 250 calorie deficit. Walking briskly or running slowly uses more fat than carbohydrate for energy. Eating correctly and lifting weights will build muscle while burning fat, and is more efficient than just trying to lose fat from, say, just doing cardio. Dieting while studying is too hard so I didn't try, Now that I am trying I am losing weight very easily. To spare muscle use Keto. Intermittent fasting, go for long walks, long rides, pace is irrelevant. In the bushcraft world you need to eat a lot of calories to be able to pull your rucksack for long periods of time and you only gain stamina when you sleep 3-4 hours outside during In the beginning, you will lose the weight really fast. Unfortunately my butt was one of the things I was hoping my body wouldn't lose weight on lol but my body seems to love taking fat from there. The effect is even higher if the cardio is high intensity and intermittent, so doing 10-15 minutes of intervals after a hard lifting session is not only quick and (relatively) painless but also gives your metabolism a little boost for up to 38 hours - on average, +13% for the first 4 hours and then winding down. Math says: 20% of 200 is 40. It is body recomposition - losing fat and gaining muscle/strength the most effective way. Realistically, most people can reduce their bodyfat% by about 1% per month on a typical cut, but if your diet and exercise is optimal, you can do about 2 or 3%. you won't see a study like this because researchers have morals, common sense and professional ethics to not feed people 1500 calories of pure sugar a day. •• Edited. Fasted walking (30 minutes every day before breakfast) 8 ounces of meat at each meal, ideally approaching 6 ounces of lean : 2 ounces of fat, three times a day. BULK 1 gram of protein per pound of body weight per day, 2 grams of carbs per pound of body weight per day, and 0. After ~5mo it's more like 7" off the waistline now. •. less oil, fat, meat, and carbs in my diet. I got up to 750 push-ups in one workout. Honestly you can't "lose" the fat, but you can reduce puffiness. Very low carb to start, like 40 grams a day. of fat. There is no quick fix, and there is no hard and fast answer to how many pounds one can lose. For how long does it take to lose face fat? How much weight do I need to lose before I can see a change in my face? Does anyone know anything about this or have experience with it? I'm really interested in how much weight you have to lose before you can see less face fat. Fat burns off due to a calorie deficit to power the body, period. per day, which is about what YOU can lose while fasting. Replace your first two meals with protein shakes. I really started to see big differences in about 3 months. :| Therefore, 4 weeks for you, 8 for them, and 4 more for someone to open his or her damn The only way to lose fat is to be in a caloric deficit. It essentially means cutting out grains and fruit entirely. So there's your timeframe. That is pretty much genetics. When your leptin levels drop, those hormone levels drop. Each workout is over 3 hours. Not that it's easy at any point to lose weight, but human biology is human biology so things tend to slow down. If you attempt to lose fat faster than that, you risk losing muscle. But any physical activity that you enjoy/think you might enjoy is a good start! 11. Protein and exercise intensity are major factors in preventing muscle loss. High sodium foods will make you puff up the next day like ramyeon or fried chicken. If you eat 500 less calories per day Depends on how much you eat, how much you exercise, WHAT you eat, etc etc. Until 10% you have to lose 16. mdsnbelle. Yes, stop being a beta. 2 grams of fat per pound of body weight per day. . That means you have 120 pounds of lean mass. oguhijokle. r/leangains. I'm a 17 year old male. 4. At 5'5, I think my face looks best around 110-120lbs. I’ve gone from 206 to 166 in two months through strict low calories diet (limit 500 calories intake a day) cut out all soda only water for 2 months. Fats there's always a lot. it takes literally forever to lose 30 lbs if you go on a crazy diet for 2 weeks and give up. My mom doesn’t years trying to lose 30 pounds, and never could. In the beginning the fat is literally going to melt off much faster than 2lbs a week for this first month. You must do it by following a consistent diet and exercise program. I went from 201. also recommend that the last day be a dry fast since your body will "eat" the excess skin and fat to metabolize the water in it. As others have said, you can't target where you lose fat, you just have to lose it everywhere, and that will include your face. Walk to the gym and back - 3500 steps (round trip 30 minutes). It’s not the perfect mathematical prediction. Take some care of your kidneys: check your salt consumption, anyhow get (much) more minerals and some magnesium in your diet, stay hydrated & it will go away soon. You would have to increase exercise a lot and reduce what you are eating. Only skipping breakfast might work for some people, but for others, it's not enough to lose much weight and is probably better suited to maintain weight loss. However you can probably in the beginning easily lose a lot of weight. 4oz of lean protein (chicken breast) for dinner. I'd be comfortable losing about another 10 pounds or so, but after I hit 150 I think I'll stop. High protein healthy fat low carb diet. Your moobs will eventually melt off and a brass set of chesticles will shine through. No not at all! It is the opposite. 3 pounds a week is 33 weeks to lose 100 pounds. I found the best fasting protocols for weight loss for me anyway were 3x24hours per week or 2x36 hours per week. My jumping off point was 342 lbs (I am a couple of inches shy of 6'1 btw) and now I am down to 205 lbs, which I know is not a satisfactory result given the fact that I am two years into dieting. Assuming you're ~18% body fat, then you have around 150lb of lean mass, and a bit over 30+lbs of fat. depends how many calories you eat. I've noticed changes in most of my body including my face, arms, calves, and waist So my advice is don't eat junk food, engage in daily exercise, stay hydrated and the visceral fat will come off and stay off as long as you stay committed to that lifestyle. Don't worry about the calories (as long as their within a "normal" daily range), you have to turn the macros'. If that phrase sounds a little familiar it's because almost every single exercise infomercial you've ever seen has probably stated that you can Dance, wobble, rock, roll, shake, or step your way to a healthier leaner new body with just 20 minutes a day 3 times per week. I think it's not bad. The American Heart association suggests you do 20 minutes of cardio per day 3 times per week to help maintain a healthy heart. If you do more exercise and keep your calorie intake the same then you are likely to lose weight. Carb is much easier and faster to burn, but you only can store a certain amount. Your body burns fat while exercising, but only after he depleted its carb reserves. By noon 5K steps are easily done. Muffmuncher. Joe_Sacco. 4 grams of fat per pound of body weight per day. The basic premise for fat loss is calories in < calories out = fat loss. Now I've switched to a full body routine I do 1-2x a week. i. Hey! No, face fat is not stubborn. Then she read a book called “Eat Bacon, Don’t Jog” which was basically all about how, if you want your body to burn fat instead of carbs, stop giving it carbs to burn. The truth is that even if someone 300lbs eats 800 calories per day and exercises like a fiend, there may be something in their body that prevents them from losing more than 1-2lbs/week. I hated it, but it did show results so what can I say) for me to notice and maybe 2. Hi! I’m eating at maximum 1680 calories a day, exercising 30 minutes a day (boxing and cardio/HIIT mixture) walking for 30 mins on my lunch break and generally walking close to or over 10,000 steps a day and have been doing this for about a year with no real change in my weight, maybe a dress size but that’s it. A 250 lbs Male might burn 2,500 calories per day so he can lose . A 24 hour fast is essentially skipping breakfast and lunch and only having MWF 1/2 cup of raw almonds 1 cup grapefruit juice. Cutting down to 165lbs should put you in the 10-11% range, more than likely. Therefore it is usually the LAST place you will lose fat when getting closer to a GW. So if you lost 10 pounds of actual fat, not ten "scale pounds" (water weight, glycogen, some fat, tiny bit of muscle), but 10 actual pounds of fat, you would weigh 140 @ 18%. Losing 8 pounds in 8 weeks is very feasible, especially since your planned deficit will result in 1. If you stall for more than two weeks, lower your calories by a few hundred daily. You have to reduce overall bodyfat percentage until it is low enough that the neck fat is gone. Over the last 10 weeks I've lost about 35 pounds. The body usually burn fat by the LIFO principle. The truth about running and burning fat. If you want to lose the belly fat, the quickest and most efficient way is to do the cardio. But even then, there's no way to tell when you would lose fat on a specific area of your body, because you can't spot-reduce A 500 calorie deficit would have you losing 30 lbs in 30 weeks. Not only exercise, but diet. futoikaba. In 3 months, you will surprise yourself. Normally it would be 1500 calories a day. Award. In terms of calculating my deficit, I ate normally when I was hungry for 5 days (Noting that my weight did not go up during this time) but tracked my intake, then calculated the average calories and subtracted 200-250 cal. Lose 0. Every pee break at work or when I’m in meetings (10 minutes - 1000 steps) usually 3 breaks/laps - count comes around 8k. If you are then under 500 a day every day for a week, that is a loss of 3500. 5-1% of your body weight per week during a fat loss phase. High intensity interval training worked for me. I'd say probably at least twice as long as it took you to go from 30% to 20%. To put the whole thing in perspective; you will likely grow between 1-2 lbs of muscle a month or 30,000 calories per 1 lb of muscle. Thats not true, im living proof that ypu can put on muscle and lose fat at the same time and i have never been large (like chubby or fat) I have consistently put on muscle mass while losing a little fat along the way for close to 6 years now (obviously I had setbacks and had to start over again because i cant keep losing fat for 6 years and that eating 1500 calories of pure sugar will fuck you body up exponentially (and a lot stronger) than eating fat. 140 x . Eat only within a 4-hour window Struggling to lose thigh fat despite weight loss (22F) Hello, this is my first reddit post so apologies if anything is phrased oddly! I [22F] have lost 9 pounds since the new year (130 --> 121 pounds), I'm small (just over 5ft) so I'm pleased with this so far. This is why its so easy to get fat again after previously being fat. I would recommend doing sessions of 30-40 minutes of pure cardio right after the training, that way your body will exhaust your energy sources in the most effective way . Since everyone underestimates their body fat massively let's say you are at 20%. Personally, I think at least 4 of those extra 8 weeks is people being polite and not wanting to say anything until they know you're definitely losing. You're already in a caloric deficit, so that's good (as long as it's not too severe - I typically suggest a 500 calorie deficit per day on average). The fat will melt off and you will keep your Now 2 years in, my husband and I both hit times when we randomly bloat, gain a few pounds, then lose more then we gained in the course of a month. that suggests that it's realistic to go from 175 (20%) to 157 (10%) in 18 weeks. Good luck! The good thing about this diet decision is that you will lose fat while also gaining muscle (especially if your just starting out in the gym). 3. Big drops in the first 1-2 weeks are usually from water and why people will often stall for a bit. 1 minute a day is enough to lose weight. For most people, it's a lot tougher to lose weight/fat the lower you go. 2. Edit: thought it was a question about experienced weight loss not expected weight loss. My original goal was to lose weight at a steady 2 pounds per week, but I've nearly doubled that goal without as much effort as I thought it would take. Hoping to cut to 10-12% by the end of the school year and looks like im on track to kill this shit. You can lose more weight than that per week, but I doubt you can lose more fat than that per week. To cut that body fat I was literally eating fish and green beans/broccoli for every meal as well as whey protein shakes before and after lifting. Because on 1500 actual calories, I lose a pound a week and I'm almost 20 years older than you and almost 100lbs less. No fat Iced lattes (just espresso and skim milk) I didn't eat the other days at all. 5. 6 pounds of fat after a 14-day water fast. Exactly what "slightly" is depends upon how overweight and overfat your are. Now I've got a pill for that and sit less. However, its mildly stressful on your body. You can't target where fat is lost so try just losing weight. They are discouraging, but the race to healthy weight is a long distance marathon not a sprint. e. High Protein and fat, low carb. Weight lift 5 times a week at low rep, high weight using the compound movements. Reply. If you are over 2000 a day every day for a week, that is a gain of 14000. At the moment, I weigh about 195 pounds and am 5'9" tall. 5 months for my husband to notice and maybe 4 months for people I rarely see to notice. just a thought, fasting for 3 days straight once per month is great for loose skin. You can’t put fat just on your face - it’s swelling. Also, losing fat overall will cause you to lose face fat. Some people have thin faces and are overweight, other people have fatter faces and are thin. Just work your chest, eat at a deficit and lift heavy shit with perfect form. Through CICO our body is getting the signal to lose weight, but since muscle is more metabolically taxing on our system it can be tempting for the body to burn muscle to help reach homeostasis faster. Your sedentary TDEE is around 2171cal/day, so if you eat around 1800cal/day you should initially lose around 1lb per week, or if you eat around 1300cal/day Hit 190 and, boom, swollen ankles and feet if I eat too much salt or sit too much. Losing weight is about calories in and calories out. Lift some weights 3 times a week and do cardio 2 times a week. Doing the math on this, you must have had a 3000 calorie deficit daily which is next to impossible. According to MyFitness Pal 1 pounds a week is safe, two pounds a week is not so safe but doable. Losing the last 10 lbs, well, every pound is more significant change for your body when you are at a healthier weight. Where your body looses fat is up to your genetics. As long as you are maintaining your calorie deficit, then you should lose weight. Diet, more calories out than in, clean healthy food and exercise. 5lbs of fat per week. This is a minimum amount. That is 1/2 lb. everyone in my family is fat, but I thought it was lifestyle choices. Have lost 14 pounds in two months. Genetics will determine where you notice fat being gained or lost. It's all about diet. To lose a single pound of fat, you need a total deficit of 3500 calories. Drink coffee. With your haphazard, random approach, there's absolutely no way to answer. In a calorie deficit any muscle you've built and aren't actively using will be broken down, and you'll lose less fat. No one can tell you an exact number. • 5 yr. I lost 33lbs/15kg (mostly fat) over the course of 4 months That averages to 2 lbs a week or ~1000 cal deficit per day. The key is to find a calorie defecit where you are not hungry and misearble. Then I decided I was going to Vegas in 21 days. 7g or . Leptin also plays a role in the production of fat burning Thyroid Hormones, T3 & T4. I know it goes entirely against what we've been brought up to think, but fat doesn't make you fat; eating fat and carbs at the same time is what makes you fat. Having a caloric deficit for a few days will drop your leptin levels even lower and the bigger the deficit, the faster it drops. Cardio may also help reduce waist circumference and increase muscle mass. But as the weeks and months go on, the fat loss will slow down and average out to 1-2lbs a week. 5 lbs a week is 5400 calories a week divided by seven days is about 780 calories a day. I can relate on face been last to go. Looking to lose some body fat? To improve your physique? To feel better and boost your confidence?… You lose percentage of fat in your whole body, and if it’s mainly located in your bell, that’s genetics. Only the calories from the skim milk. -2. If you have a true deficit of 200 calories, it takes about 17 days to lose 1 7. Posted by u/ur_g00fy_ah_n3ighb0r - 1 vote and no comments No soda, no candy. LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). But in a "skinny-fat" person, they have minimal muscle mass and a moderate amount of fat. This is probably the best article online about aerobic training and fat loss. that's just facts. it's reasonable to expect losing 1 lbs of fat per week when doing 500 calories deficit. 6 pounds of fat. Cardio such as jogging is a good idea too. If you aren't losing weight, you may be gaining muscle too, so take measurements and/or test your body fat with calipers. [deleted] • 1 yr. So far most of my weight loss has been in my stomach and thighs and butt. 2k steps before bed, few laps in the house. Reply reply. • 9 mo. protein, fat, carbs. Cut out carbs. . The caffeine Surgery is an option yes but if you’re uncomfortable with that there are cryoskin facials you can get which freeze the fat and stimulates the lymphatic system to drain it out of your system. So you will have lost roughly 1lb that week, but still gained 10500 in total from where you were before those two weeks. Assuming you burn about 2000 kcal now and lost weight eating 1700 kcal in order to get a big enough deficit you need to eat 200 kcal less and spend nearly twice as much time excercising. The mirror is a different story entirely, but that's what the progress pics and measuring tape are for. As someone who's small, female, inactive, and only 9 pounds away from If your body burns 1,700 calories per day and you stop eating, after a couple of days you will start burning 1,700 calories per day of stored fat. In that case, the move is to gain muscle mass. It would be anywhere from 28-40 days. 5'11", 162lbs, 23% body fat. The dry fast part works 3x faster than a normal fast plus it "kills" the fat cells resulting in permanent fat loss. She lost the weight in 2 months. Even at a healthy weight, my face looks chubby. Biggest tip I would have is accept that weight loss will be a long process, and take a smaller deficit. So 1. 7 lb/day while fasting. By physical measurement almost immediately. Running uses more calories per hour than walking. Alternate sprints on the treadmill for 30 seconds followed by a minute of jogging for about 25 mins. When you lose weight you lose it more or less equally from all over. Continue to workout as usual (progressive overload and get your deloads in there too) but know it’ll be hard on a cut. It helps you loose weight faster because, in lamens terms, you gain muscle which burns more calories. Rhonda Patrick has been releasing new information in regards to Intermittent fasting. 18 also yields an LBM of 115 lbs. Go for it! However, the leaner you get the harder it can be to target fat loss. The average is 4 weeks for you to notice it in yourself and 12 for others to notice it. You DO need to make sure you have a high protein intake. I ask because I thought my feet were just fat till both my mom (a retired nurse) and my doc said something about it. You need to do cardio and get your body working. 161K subscribers in the GettingShredded community. 8g of protein / lb of body weight in your diet everyday, lift weights and eat a deficit of -250 to -500 calories a day and that will be your best bet to lose fat while maintaining the most muscle you can. (4) Lose about 1-2 lbs a week. I'm at 140lbs right now and my face looks awful. Jul 3, 2023 ยท Studies show that the more aerobic exercise people get, the more body fat they tend to lose. Eat at a deficit and as you reduce your bodyfat% your muscle will show. How long did it take you to lose belly fat? I’m male In early 30s at 5’8. When I was in high school they actually thought you would never ever lose a fat cell, but ten years later they changed the thinking to say that yes, your body will kill a fat cell via apotosis but it is extremely, extremely rare. I am aware that I still have a long way to go. You have to truly shock your body. Assumptions being that it was fat and not water, when it was likely a mix of the two. You can eat more at each meal, if you so desire, but you must not skip meals or eat below this amount at each meal. Skip meals. The general rule is not to lose more than 1% of your bodyweight per week, so unless you're over 200 pounds you could try to lose 1-1. mmaninja300. Total loss = 2x12=24lbs. Long, drawn-out calorie-counting diets will get you NOWHERE. How to lose 2lbs a week for 3 months total. No food whatsoever those days. [deleted] • 5 yr. If you search for before and after pictures on reddit, you can definitely see changes in peoples' faces after they lose weight. You don't even have to go super seriously just work them enough to ensure they aren't broken down and you use more fat. Now, you're 4'11'', 132 pounds, and work an office job. It didn't, I gained 20 more pounds. Just do the math. Some people might only need to lose ten pounds to see it others it could take fifty pounds to notice. 6. Yes, if you want to maintain as much muscle as possible, just get the essential . You lose calories by not consuming food or eat less than usual when you ruck heavy to lose weight but be aware that losing calories you may not be able to walk far. 4 pounds a week makes 25 weeks (about 6months) to lose 100 pounds. Do a maintenance period that lasts at least 2/3 the duration of the fat loss phase between each fat loss phase. 2 pounds of weight loss per week, assuming your TDEE is correct. Going on the elliptical every other day has helped. You can do all the exercising you want, but if your diet is not in check, you wont go anywhere. If you actually have excess calories stored in your body as fat, then cardio is a great way to lose it. Of course you were hungry, that's just about the most aggressive deficit anyone would recommend. ij nx iv tb ti px tf zo fj iw