Hello,
I am 28 y/o, 185 cm tall (6’1) and weigh about 125 kg (275 lbs) with a 103 cm waist (40.55 inches). So, I know I need to lose weight, and a lot, my goal weight is ~100 kg, since I’ve been 100 kg and “not fat” before. For training I am doing your beginner template, outside of training I am not very active. I do take short walks, but that is it. I know I probably need to increase my daily activity. My questions is if, provided I can adhere to it, only eating 2000 calories a day, is reasonable? Considering my high waist circumference, I want to lose the weight fast. Is that a good idea?
Thanks!
Oatmeal,
Thanks for the post and kudos to you for getting after these healthy behaviors. Regarding the size of the energy deficit, you’re suggesting a ~ 1500 Cal/d deficit, which is quite large. While the fastest way to lose 25kg would be to not eat anything at all (e.g. fast), I think we should compromise between speed and sustainability for long-term adherence. Speed-wise, I’d be looking to lose 25kg in ~6 months or so, which would require a Calorie intake of ~2200 Cal/day. I’d also aim for 200g protein per day.
In a perfect world, you’d consciously alter your food environment and the subsequent food behaviors (meal composition, size, eating rate, etc.) would automatically correct to produce a healthy body weight and body composition. Stocking the house with healthy food choices, getting rid of the high calorie snack foods, avoiding food and drink with added sugar, etc. would all be great places to start.
-Jordan
Ok! Great! I can aim towards 2200 cal/day and 200 g protein.
Yeah, I need to change my food behavior, stop eating when “bored”, less frequent cheat meals etc. I have lost a lot of weight several times, by weighing the food and tracking calories. But every time I try to maintain body weight, I slowly gain a lot of it back (20-25 kg this time).