Unlimited time: how can I lose fat faster?

[Jane2468]

Hi

I have about 80 pounds to lose and an unlimited amount of time during the day to dedicate to this. At the moment I am working out one muscle group per day and doing about 80 mins of fast walking/elliptical. My weight loss appears to be pretty slow - 2 pounds per week this last week - and I would like to speed it up. I am eating 100g of protein per day (including one protein shake).

Does anyone have any ideas about the best way to increase the fat loss? My muscles are aching after each workout so I am not sure that I could do any more there - and I have to be careful with cardio as I don’t want to cause injury by overworking my fat body!

I would be really grateful for any suggestions you might have.

Thanks!

[chamelious]

Hi,

2lbs a week is not slow.

Weight loss is 100% determined by the size of your caloric deficit. Consuming fewer calories than you burn is what results in weight loss, and the size of this deficit is what determines the rate. You make absolutely no mention of your caloric intake.

That being said its not a simple job to calculate, things like NEAT will muddy things right up.

Clarify your intake, and tell us what program you're following for resistance training, because it sounds like an awful one. "One bodypart a day" is ideal only for drug assisted athletes.

[spradish]

Lose the idea of speeding up fat loss and plan on losing 80 lbs to take about two years. You're not going to sustain 2 lb losses per week during the entire process and the last 10-15ish pounds will come off very slowly. That's just how things work and it's better to face reality than to struggle against it and end up frustrated.

Follow an established lifting program, preferably full body as a beginner. There's no need to do 80 minutes of cardio per day. I mean, if it makes you happy go ahead but there's really no need. I encourage including some cardio for overall health but the vast majority of people do not need the extra calorie burn from cardio in order to lose weight and even then they don't need that much. Simply eating less is enough.

[SyedZeeshan]

Hi,

2lbs a week is not slow.

Weight loss is 100% determined by the size of your caloric deficit. Consuming fewer calories than you burn is what results in weight loss, and the size of this deficit is what determines the rate. You make absolutely no mention of your caloric intake.

That being said its not a simple job to calculate, things like NEAT will muddy things right up.

Clarify your intake, and tell us what program you're following for resistance training, because it sounds like an awful one. "One bodypart a day" is ideal only for drug assisted athletes.

Exactly, 2lbs per week isn't slow. I've been maintaining 1700-1800 cals every day and still not losing a single pound even after burning 300 plus cals. However Im burning the fat. Like everyone says when the scale fails the Tape works.

[Jane2468]

I am focusing on clean foods including protein and fibre. I am not really counting calories but I would guess that I am eating about 1,000-1,200 per day mainly in vegetables and chicken and fish.

As for resistance training I am really new to this. So I am doing the following:

Day 1 and Day 4: Back, shoulders and biceps
Day 2 and Day 5: Chest and triceps
Day 3 and Day 6: Legs
Day 7: Rest

I found this concept on one of the plans on this site. I am doing 3 x 12 reps at increasing weights (so the very last one is really tough for me to complete the 12 reps).

2 pounds a week feels really slow.

[Bstyles85]

Start counting calorie intake and learn to measure the foods you eat. You could possibly be eating more then you realize.

[xsquid99]

2lbs per week is not slow at all, that's a pretty good clip. I lost 60 lbs in 6 months (I'm 6'5" and dropped from 250 down to 190) using a combination of HIIT, steady state cardio, and heavy resistance training (push/pull/leg split) in addition to an 1800-2000 calorie/day diet. I worked out 7 days per week (2 of the days were non-lifting cardio only days). I cut out all alcohol and sugar and completely eliminated all bread, rice, and pasta from my diet as well. Basically I survived on lean meat, lots of veggies, and fruit.

And greek yogurt, lots of greek yogurt. And egg whites.

[Serpentarius]

2 lbs is fast, you just have a long deficit ahead of you, probably 8 months.

[davisj3537]

The 2lbs a week is slow mindset is going to screw you. Adopt some realistic expectations or you'll pay some heavy prices.

[ironwill2008]

I am focusing on clean foods including protein and fibre. I am not really counting calories but I would guess that I am eating about 1,000-1,200 per day mainly in vegetables and chicken and fish.

Guessing will lead you to failure. So will thinking that eating "clean" (whatever that means) foods will cause a loss of body fat.




It's not about the names of the foods you consume; it's all about their calorie and macro content, and your application of personal discipline to eat at a calorie level below your maintenance calorie level. Star over again, with the information found in the links provided here:
https://forum.bodybuilding.com/showt...hp?t=165843261

[Knight526806]

Lose the weight slowly, 1 - 2 pounds per week is ideal. You don't want a bunch of loose skin at the end!