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  1. #1
    Registered User Myxx's Avatar
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    Which method is better at losing weight

    I currently sit at 75.5 kg with 15.6 % bf which means that i have 11.778 kg of fat,
    Can i eat at 200 calories deficit and burn over 6 months 4-5 kg of fat and not bounce back or is it better
    to eat at maintenance for 2 months then go on a heavy 1000 calorie cut for 2 weeks and so on and forth.
    Which option is better and which option is going to minimize the chances of bouncing back.

    If there are some other ideas please do tell
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  2. #2
    Registered User Fitnessdani34's Avatar
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    I recommend 500 calories deficit and when you start to plateu - increase the amount you walk, run or jog. Start at 20min. That's enough to start the fatburning process. Regarding the caloriers - Your body need energy to burn fat so don't cut back the calories too much. Eat too little and the body will go into survival mode and hold on to the fat. Just keep it simple/cllean and good luck!
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  3. #3
    Summer is coming Maverick2015's Avatar
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    A 200 calorie deficit is hard to hit exactly, and a 1000 calorie deficit will make you cranky at your BF. You won't go into survival mode so don't worry about that. There is a chance that if you stayed at 1000 deficit for too long then you might lose extra muscle, but I don't know if that matters for shorter term weight loss. Personally I would say aim at losing about 0.5kg a week. So 500 calories seems right to me. But 200 (or maybe 250-300) would work as well. You could do maintenance first if you really wanted to, but it really depends on your long term goals and how you feel about the way you look right now.
    Back at it again after being away from the forums for a few years. Was 280+ at the beginning of the year (290 on Dec 13, 2018).

    Historical: ----------------- Current:
    Nov 05, 2014...262.4 --- Oct 16, 2019...229.0
    Jun 17, 2015...184.0 --- Oct 23, 2019...223.0
    Sep 02, 2015...183.0 --- Oct 30, 2019...221.0
    Dec 31, 2015...210.8 --- Nov 06, 2019...218.8
    Mar 24, 2016...190.6 --- Nov 13, 2019...216.2
    Nov 09, 2016...227.2
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  4. #4
    Registered User Myxx's Avatar
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    Originally Posted by Maverick2015 View Post
    A 200 calorie deficit is hard to hit exactly, and a 1000 calorie deficit will make you cranky at your BF. You won't go into survival mode so don't worry about that. There is a chance that if you stayed at 1000 deficit for too long then you might lose extra muscle, but I don't know if that matters for shorter term weight loss. Personally I would say aim at losing about 0.5kg a week. So 500 calories seems right to me. But 200 (or maybe 250-300) would work as well. You could do maintenance first if you really wanted to, but it really depends on your long term goals and how you feel about the way you look right now.
    So you are telling me that 9 weeks is enough to get to 8 % bf
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  5. #5
    Summer is coming Maverick2015's Avatar
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    Originally Posted by Myxx View Post
    So you are telling me that 9 weeks is enough to get to 8 % bf
    I didn't calculate the time, but I would say getting to 10% is achievable in that time. Going below 10% requires someone else's expertise as I hear there is more to it.

    If you are aiming for a certain time frame, then you can always do a 750 deficit to start and then eat 500 calories after a couple weeks (or increase slowly to that point).
    Back at it again after being away from the forums for a few years. Was 280+ at the beginning of the year (290 on Dec 13, 2018).

    Historical: ----------------- Current:
    Nov 05, 2014...262.4 --- Oct 16, 2019...229.0
    Jun 17, 2015...184.0 --- Oct 23, 2019...223.0
    Sep 02, 2015...183.0 --- Oct 30, 2019...221.0
    Dec 31, 2015...210.8 --- Nov 06, 2019...218.8
    Mar 24, 2016...190.6 --- Nov 13, 2019...216.2
    Nov 09, 2016...227.2
    Dec 13, 2018...290.0
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  6. #6
    Train hard play harder Tommy W.'s Avatar
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    You need to post a picture. There is a good chance you’re not a candidate for fat loss a possibly better served for adding muscle and no your body won’t go into survival mode as one poster claimed
    If you don't get what you want you didn't want it bad enough
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  7. #7
    Almost died twice benisben25's Avatar
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    Snake diet, hands down the most effects way to lose weight!
    R.I.P. BigDubbs 1988-2011
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  8. #8
    Registered User hardyboysare's Avatar
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    Originally Posted by benisben25 View Post
    Stupidity diet, hands down the most effects way to lose weight!
    What eat mice?

    Stop posting daft restrictive diets

    https://www.healthline.com/nutrition/snake-diet#method
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  9. #9
    Harsh Truth Distributor xsquid99's Avatar
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    Originally Posted by Myxx View Post
    So you are telling me that 9 weeks is enough to get to 8 % bf
    You're not going to get to 8% bodyfat, because you lack muscle. You need A LOT to be able to get down to 8%.

    You just posted that you were going to bulk here: https://forum.bodybuilding.com/showt...hp?t=177446881
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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