Help with Rapid weight loss. Easiest possible way.

[TobyWoods]

Hi, I'm 18 from NSW australia.
I'm around 180cm tall and 88 kg.

I dont have access to gym equiptment and I want to lose weight the quickest possible way. The reason being that I dont feel at all comfortable in my own body, I'm shy and I want to get a good body so that I feel confident to take my shirt off at the beach.

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[mattypoole]

Hi, I'm 18 from NSW australia.
I'm around 180cm tall and 88 kg.

I dont have access to gym equiptment and I want to lose weight the quickest possible way. The reason being that I dont feel at all comfortable in my own body, I'm shy and I want to get a good body so that I feel confident to take my shirt off at the beach.

Welcome Toby, fellow New South Welshman here ":)

The truth be told there really is no easy way buddy, you need to work your ass off.

What's your diet like?

It's easier to help you with relevant advice if you give us an idea of your diet and exactly what you're eating, so start with that so we can work out your calorie requirements (diet is the #1 consideration, you need to take in less than you're burning off and have the right balance between carbs, protein and fat).

Also, have a read of the stickies. People will help you in here but they won't do all the homework for you, it's up to you to take some initiative as a start.

[nlite2000]

http://forum.bodybuilding.com/search.php?searchid=49505643


Why don't you apply the advice you got the last few times you posed this same question?

You either want it or you don't.

[wanttobeFIT15]

From your body now, You will regret losing fat quickly, you will just turn into a skinny fat man, just lose in the right way, lessen your intake, but not too much, and lift heavy, no need to hurry, you carried that weight all these years, you don't want to lose it in just a snap of a finger, you should work hard for losing it.

[nlite2000]

From your body now, You will regret losing fat quickly, you will just turn into a skinny fat man, just lose in the right way, lessen your intake, but not too much, and lift heavy, no need to hurry, you carried that weight all these years, you don't want to lose it in just a snap of a finger, you should work hard for losing it.

What difference does it make if he loses it quickly or slowly? Either way he is healthier. He is obese, his first order of business is going from obese to just overweight. He should do that as quickly as possible without injuring his health.


You are projecting.

[wanttobeFIT15]

What difference does it make if he loses it quickly or slowly? Either way he is healthier. He is obese, his first order of business is going from obese to just overweight. He should do that as quickly as possible without injuring his health.


You are projecting. You were obese ones right? And as a matter of fact you became skinny at first, i mean without high muscle mass and all, so who are you to tell me that I am just projecting just because you achieved an acceptable body now? I am trying to help him to think better so that he will not end up with what happened to me and many obese who dreamt of losing weight fast. So that he will not end up sacrificing even his muscle mass in the long run.

Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. Ofcourse at first even if you are just eating less than what you are eating right now and working out you might lose a lot more than 2 pounds, that is natural for a start because your body is adapting, but the safest and has a great long term effect is losing slowly. Have you really done your research before replying to my message? I'm not projecting, I agree that losing it healthier is a what he needs to do, and he can do it fast because he is obese, even a simple change in the diet will do great wonders, but stating that "quickest way possible" is the same as those searching in the internet the "fastest way to lose fat" which ends up terrible in the long run. Get it?

[nlite2000]

You were obese ones right? And as a matter of fact you became skinny at first, i mean without high muscle mass and all, so who are you to tell me that I am just projecting just because you achieved an acceptable body now? I am trying to help him to think better so that he will not end up with what happened to me and many obese who dreamt of losing weight fast. So that he will not end up sacrificing even his muscle mass in the long run.

Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. Ofcourse at first even if you are just eating less than what you are eating right now and working out you might lose a lot more than 2 pounds, that is natural for a start because your body is adapting, but the safest and has a great long term effect is losing slowly. Have you really done your research before replying to my message? I'm not projecting, I agree that losing it healthier is a what he needs to do, and he can do it fast because he is obese, even a simple change in the diet will do great wonders, but stating that "quickest way possible" is the same as those searching in the internet the "fastest way to lose fat" which ends up terrible in the long run. Get it?


I've seen research that indicates when the obese lose it quickly they are more likely to keep it off. Psychology aside, there's no physiological reason not to lose fat quickly, and he's going to lose better 40 lbs lighter if it takes him 3 months or 6 months.

[3rnald0]

The most important thing to remember is that fat loss is a GRADUAL process, and only a maximum of 1.5lb of fat can be lost a week. Anymore weight lost than this in a week will simply be muscle. Losing muscle can be a problem as the more muscle you have, the quicker your metabolism will be (quicker metabolism = more calories your body burns naturally). YourGymGuru.com does fat loss ebooks which will help you get slimmer. The ebook doesn't require exercise and allows you to incorporate your favourite junk foods daily and still burn fat at the optimal level which. Big advantage considering a lot of dieters give up at the thought of intense exercise and boring foods for a long time span.

[nlite2000]

The most important thing to remember is that fat loss is a GRADUAL process, and only a maximum of 1.5lb of fat can be lost a week. Anymore weight lost than this in a week will simply be muscle. Losing muscle can be a problem as the more muscle you have, the quicker your metabolism will be (quicker metabolism = more calories your body burns naturally). YourGymGuru.com does fat loss ebooks which will help you get slimmer. The ebook doesn't require exercise and allows you to incorporate your favourite junk foods daily and still burn fat at the optimal level which. Big advantage considering a lot of dieters give up at the thought of intense exercise and boring foods for a long time span.

Um, everything you wrote in bold is either false or overblown.

[wanttobeFIT15]

for the OP, just read How to lose fat for Noobs part 2, there is a reason why it became a sticky, you should start with that, By making this thread you will most likely see different opinions which are conflicting like ours. So your best bet is listen to the ones with great result like the ones in the Stickys, And they have references there so it's not just what they think but they also researched and experienced it themselves. Goodluck on your weightloss journey :) Don't do methods which will make you really skinny in the long run, You will end up regretting it, well you can gain the muscle again but what I'm saying is you can do it without getting skinny, just do it the right way so you will not lose muscle mass while dieting. Many people at first will get really motivated because of a quick boost of weight loss, but that's just water weight so it will also stall fast that's why their motivation will also be decreased, but if you do it Gradually you will feel much better and see great results without becoming a skinny weakling at all and also so that your skin can adapt to your changing body, you will have lesser chance of having excess skin or gut which is not really pretty.

EDIT: oh and if you want to be skinny and weak before gaining muscle mass just so you could bash other fat ass in the internet, Try the advice of nlite2000, It's proven effective for him, it might also work for you :) Goodluck!

[Winning79]

What difference does it make if he loses it quickly or slowly? Either way he is healthier. He is obese, his first order of business is going from obese to just overweight. He should do that as quickly as possible without injuring his health.


You are projecting.

Actually, it DOES make a difference. Losing weight fast can be dangerous to your health, and the weight lost will likely return quickly. Losing weight slowly 1-2 pounds/week max, is the healthiest way to lose weight, and gives you a much better chance of keeping it off.

[Omni Vision]

Any results or progression on this thread?
How is the Op going with his weight loss goals?

[Winning79]

I've seen research that indicates when the obese lose it quickly they are more likely to keep it off. Psychology aside, there's no physiological reason not to lose fat quickly, and he's going to lose better 40 lbs lighter if it takes him 3 months or 6 months.



Everything written above is false

[Dahlmonger]

Looking at your pics you seem to be pretty high in body fat and look similar to what I was at 108 kgs (I'm same height as yuo).

As someone your age, in Aus, that's lost 20 kilos, I really can't endorse anything more than just hitting the gym and starting to lift weights and doing cardio.

I was lazy, thought I could do it without a gym, but it's seriously the best move you can make.

If you're looking for something to lose weight fast with, have a look into PSMF and cycle it for 2-3 days whilst having a nutritious (but still cutting) intake for the next two, and so on. I've found that I've maintained my lean mass (and even gained), and that for me was one of the best ways to lose weight.

Pretty much what it is, is having only protein for 2-3 days (have a look into food sources), with lots of water and vitamin pills. It needs to be according to your lean mass though, but you'll probably find yourself restricting to only 700-800 calories a day, but I personally got used to it, and the fact that I only did it for 2-3 days in a row meant that I wasn't feeling crap or finding I was ridiculously low on energy. On the other days I just went with 2200 calories with the same amount of protein, and the rest in essential fats and tasty and caloric dense healthy stufff like fruits which in general just make you feel less bad.

You will lose quite a bit of weight in the first few weeks of such a diet change, and it'll start to slow down, but definitely keep at it and you'll start seeing results soon. At your body fat level you will lose FAT quicker than 1.5lb a week, don't listen to garbage about 1-2lbs/s a week being the healthy maximum.

If you really can't get to a gym, I'd recommend looking into HIIT and two sets of it twice a week, and just sticking to normal cardio and building some base newbie muscle gains through pushups and maybe dumbells if you can get them. The gains aren't much, but they're a nice bonus to get motivated.

[josephs477]

I've lost roughly 120 pounds; bulked up to 210 (was bulky chunky) and have been spending the past year bulking/cutting to try and fix the skin thing.. I'm 5'7, 185 right now, and I'm in my fourth bulk/cut stage in a years time. I lose 2.5-3 pounds a week, and strength wise I lift what I did at 210. The BIGGEST THING TO REALIZE IS THAT THIS WILL BE YOUR NEW LIFE! This isn't a few months of working out and then done!

Key things to try - Ketosis Diet.

Second - WEIGH/TRACK ALL FOOD INTAKE! Make a daily log of the food you will eat EACH day and don't deviate from it! Deviating equals failure! Give yourself a 500 calorie buffer and make sure to eat lots of healthy fats!

Best of luck!

Joseph Snellenberger

[Bradster101190]

Actually, it DOES make a difference. Losing weight fast can be dangerous to your health, and the weight lost will likely return quickly. Losing weight slowly 1-2 pounds/week max, is the healthiest way to lose weight, and gives you a much better chance of keeping it off.


Agreed. Losing weight at a slower rate of around 2 pounds a week is a good indicator your weight loss is coming from fat like you want. If you lose 6 or 7 pounds in a week its very possible the weight loss was water weight ( which can come back fast ) or even worse muscle loss.

[mrivera11]

There is a rate at which fat can be lost.

The higher the fat percentage, the greater is the quantity of fatty acids that is ready for lipolysis. So, if you are FAT, your body will burn FAT and spare lean muscle tissue.

News Flash: The OP has lots of fat. So, if he chooses to lose more than 2 pounds a week. He can probably achieve it with LITTLE to NO muscle loss. Given that he does LIFT HEAVY and takes in ADEQUATE amounts of protein daily to further ensure that his muscles remain untouched.

Sorry, but nlite2000's advice is right on point. The OP has nothing to be afraid of muscle loss until he hits 18% or less or does some stupid calorie deficit.

[Winning79]

There is a rate at which fat can be lost.

The higher the fat percentage, the greater is the quantity of fatty acids that is ready for lipolysis. So, if you are FAT, your body will burn FAT and spare lean muscle tissue.

News Flash: The OP has lots of fat. So, if he chooses to lose more than 2 pounds a week. He can probably achieve it with LITTLE to NO muscle loss. Given that he does LIFT HEAVY and takes in ADEQUATE amounts of protein daily to further ensure that his muscles remain untouched.

Sorry, but nlite2000's advice is right on point. The OP has nothing to be afraid of muscle loss until he hits 18% or less or does some stupid calorie deficit.

That would be true if he was morbidly obese. He is 5'10" and 191 pounds, not 291, or even 391.

[ScottishBear]

Actually, it DOES make a difference. Losing weight fast can be dangerous to your health, and the weight lost will likely return quickly. Losing weight slowly 1-2 pounds/week max, is the healthiest way to lose weight, and gives you a much better chance of keeping it off.

Im not so sure about this. I was 280 lbs back in 2007, I contracted some kind of illness that caused me to be unable to keep anything heavier than water down; sometime not even that. I lost 60 lbs in 2 months. Not a way I would suggest anyone to do it. The weight stayed off until my motorcycle accident last May that left me attached to a bed for 6 months. Now Im doing it the better way losing 8-10lbs a month or averaging 2-3lbs a week. Anything slower and obese people get discouraged and quit.

[TobyWoods]

For starters, I'm 85 KG, Last time I checked that wasn't obese, I eat pretty good, I usually eat grilled chicken and veges, or steak and veges for dinner everynight. or chicken caesar salads, As I said, I only just signed up for the gym it will be opening on the 27th. I just thought you guys could give me some advice on what to use and stuff at the gym. when standing, I dont even look that fat. How can you guys be so nasty and call me obese when my waist is only a size 33 in shorts. I was a size 36 and 88 kg before I got sick and couldnt eat for a week. now im just 83-85 and size 33 in shorts

[warriordefense0]

find a workout plan you like so you can get used to lifting
Take this for Example:
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

very good, just remember to do as he says, he uses low rest times so keep that heart rate up!

also calories in mins calories out!! if you take in more than you lose you will gain and the opposite is true.

I would add in at least 20 mins of cardio 3 days a week just starting out if you can, got no clue if ur in shape or used to be/are an athlete so do what you can and set long and short term goals and then reach them!!

Oh yeah, remember it's ur choice to do it so anyone can give you advice but in the end it's all on you!!

[pascaleb]

Okay ready!?

1. Eat breakfast
It takes calories to digest calories, so eating in the morning fires up your metabolism.

Perfect breakfasts: Try a cup of whole-grain cereal with 1 percent low-fat milk and a banana, or two pieces of whole-wheat toast with two tablespoons of peanut butter and an apple. If you're on the run blend starwberry/spinach/bananas in a smoothie

2. Have a snack handy at all times.
If breakfast stokes up your metabolic fires, then snacks keep them going between meals. And planning your snacks in advance keeps you from making a mid-morning Chips Ahoy run.

Perfect snacks: Include one of the following two or three times a day: an ounce of nuts like almonds; a medium piece of fruit; veggies with like a Tbs of ranch

3. Practice fiber-opting
I'm not out to turn you into a vegetarian or anything, but fiber-rich foods are about the only free pass you'll get in the nutrition world. They have few calories and make you feel full. Your goal is to eat 25 grams of fiber every day (Americans typically consume just 12 grams daily).

Where the fiber is: Eat at least three servings of vegetables and two fruit portions daily; and add beans to salads and soups. Choose whole-grain breads over those made with refined flour. And for breakfast, pick the highest-fiber cereal that doesn't taste like cardboard.

4. Fight fat with fat
Your body digests it slowly, and it doesn't cause an insulin surge. So adding a bit of fat to breakfast, lunch, and dinner actually speeds weight loss. Another point: Fat makes you feel more satisfied after a meal. You feel as if you've eaten, not just nibbled.

The flip side is that too much fat will make you fat. Fat packs more calories per square inch than protein or carbohydrates. Overeating is easy-especially if you're breaking rules 1 and 2, starving yourself through the day and then shoveling down a bag of fried pork rinds at night.

So add some nuts and olive oil to your next salad. Put some avocado on that turkey-breast sandwich. Smear peanut butter on your morning toast. And when you eat out, never pass up a chance for a nicely prepared piece of salmon, herring, tuna, or mackerel (these are the fattiest fish).

5.Don't get juiced
What to drink: Water works. It's not as magical as some make it out to be, but you can't beat it for calories (zero). 100%juice. If you're gonna do a Snapple you might as well have a soda, same cal.

6. Beer down
Want to look better naked? Try drinking half as much beer, wine, or whatever booze you choose.
Inconspicuous consumption: When you want to drink less without anyone noticing, start with a glass of water as your first "cocktail" (add a lime for camouflage). Then alternate water with alcoholic beverages. You'll keep your hands busy, and think of all the calories you'll burn during those bathroom runs.

7. Have a green day
Sipping green tea -- the kind served at Japanese restaurants -- revs up your metabolism. Green tea may be foreign to you, but don't knock it until you've tried it. You can find it any supermarket, and it tastes fine. (Go ahead and add a teaspoon of sugar if it's not sweet enough.)

8. Greet meat
It's lunchtime in the local food court. Which do you go for: salad or burger?Sure, the salad will have fewer calories if you limit what you put on it. Once you add turkey, ham, cheese and dressing, however, you could be looking at more than 700 calories for a three-cup serving. The burger? About 430 calories for a typical quarter-pounder. Plus, the burger will almost certainly make you feel more full, while the meat is rich in zinc, an important mineral for raising testosterone levels.

9. Portion Control
You can eat anything and lose or maintain weight, as long as you don't eat too much of anything.

10. And, exercise?
While it's possible to lose weight by eating less without doing more, it's unlikely. The people who lose the most and keep it off the longest tend to approach both sides of the equation with equal fervor. ANYTHING will work, run.walk.bike.old school pushups/crunches