Just for reference. I am a heavy beer drinker. But can do 5 miles a day if i push myself.
There’s a lot of serious illnesses/medical conditions that will make you loose a lot of weight, very fast. I think i.e some cancers are one of those.
They usually also kill you pretty quickly, but you didn’t ask for healthy.
This is more of a reminder - if you inexplicably loose a lot of weight, it’s not something to celebrate, but get checked up ASAP.
The first month, yes. In general that is not healthy to aim for. In general extreme programs are not healthy and not sustainable
At one point i used weight watchers to successfully lose a lot of weight - I lost 109 pounds over a couple years as planning for being better able to care for kids. This is a regular program, very much not extreme. However a key part of their program was weekly weigh-ins.
Their recommended intake varies by age, size and gender: I think I started at 2100 calories/day and was down to 1800 as I was reaching my goal. Meanwhile my ex’s target was 1200 calories/day
The programs goal was to lose about 2 pounds/week and focus on sustainable life changes - keeps you healthy with regular weight loss. However everyone had much bigger losses the first couple of weeks. I’m sure I lost more than 20 pounds my first month on the program, but it was water weight, not repeatable. Certainly not a healthy goal
I am assuming your are in your 20s. When I was in my 20s I could loose five pounds in a week just be maintaining my excercise routine and diet.
If you can go five miles a day, than eat 1200 calories a day or less and stop drinking. You will shed 20 pounds in no time.
FYI: You didn’t say you wanted the plan to be healthy.
Amputation
Of course you can, the question is should you?
If you don’t eat for a month you’d drop 10 kilos. But then you’d grow them back with interest.
Better to lose maximum 1 kilo (2 lbs) per month if you really want to lose it.
And yeah, beer isn’t the way forward for sure, except if you aim for a big belly and skinny legs…
Ditching all sugars is a good start IMO.
Good luck!
Stop drinking beer.
If you’re serious and your doctor thinks it’s fine (and you have some extra money) you can go on a glp-1 but even then a doctor wouldn’t recommend more than 2 lbs / week. I know people that have lost 10-15 lbs in the first few weeks so I’m sure it’s not out of the question. There are healthier ways to lose weight though.
No idea, but any diet that involves weight loss will also need you to quit beer entirely.
Everyone here talking calories and forgetting water weight. Boxers etc. will drop carbs entirely to make a weight cut-off. Two aspects to consider here, glycogen and inflammation, both of which store water. If you are not fat adapted and stop carbs your glycogen will deplete (~500g glycogen + 4x that in water, 2.5kg = 5+lbs), also called hitting the wall in endurance sports.
If you have systemic inflammation your fat cells will carry a bunch of extra water (you know when your ankle swells up after twisting, that’s water from inflammation), so removing inflammatory stimuli, foods, environment can cause that to get peed out. Depending how many fat cells, the amount will vary, but could easily be 5kg if obese.
This is how people lose dramatic amounts of weight in the first few weeks of diet. Actually removing fat is a lot harder, but it starts in the kitchen.
A pound of fat equates to, very roughly, 3500 calories. So you would need a deficit of over 2300 calories per day to lose that much weight in a month. Try to keep your calorie level above 1200/day at a minimum. So if you’re drinking so much beer and eating so much food you’re currently consuming 3500 calories/day or more, then yes, it would be possible. But that’s not exactly a healthy amount of weight loss. Even halving the rate would still be pretty aggressive. I get wanting to see tangible progress, but I would strongly encourage you to do this over two months instead of over a month.
20 lbs of fat is 70,000 Calories. That means that you need to be at a net deficit of about 2300 Calories daily to lose 20lbs in a month. That’s a huge deficit which would require eating little and working very hard to hit anything near that.
Is this how the math works? It feels weird - I remember recommended intake for me being around 2000 or something (for a regular 30y.o semi-active male), which would make this require getting into negative calorie intake.
I know literally nothing about this, though. Or are the 70 000 calories factored from how much a body burns? So, it’s basically impossible in 30 days for someone whose daily burn-rate is lower than 2300, based on his age/sex/activity?
Generally it’s best not to focus on losing weight but on adjusting calorie intake. Because muscle weighs more than fat, water weighs more than either, and the goal is generally to feel fit, not light.
When wrestling I used to do the “drop a kilo class” thing by bulking up in a way that could rapidly store water, then running to temporarily shed that water before weigh in, then immediately rehydrate up to the next weight class. That was usually around 10 lbs of weight, but I was dropping it and regaining within a 6 hour period.
Losing weight for health reasons isn’t going to be the same for everyone. Personally I find the best way for me to lose weight is to increase my metabolism, which I find I can do through endurance running in threshold temperatures. But for other people that just makes them tired and hungry without their metabolism adjusting. And without the metabolic change, you don’t get the added benefit of literally burning off stored energy.
Also, depleting fat cells isn’t the same as removing fat cells. Those cells are still there, and it’s going to take months for cellular change to happen in your body. So 20 lbs of weight loss in a month will mostly be loss of water, muscle, and energy stored in the fat cells. And as soon as you stop starving yourself, it’ll all come back. And that can happen in a matter of days.
Drink lots of water, to help with skin elasticity. Losing more than 3 lbs a week normally results in extra saggy skin.
Sure, I lost 28 lbs in one month when I was first developing type 1 diabetes.
Other than that, you might want to do calorie calculations. Exercise is great, but it takes a surprising amount of work to counter a given amount of calories. I’ve been tracking my walking with an app that estimates calories, and 4-5 miles is just getting started. I’ve been walking 6-10 miles a day. The app and online sources say 5 miles burns ~500 calories, which is 2-3 beers depending on the type. So exercise like that might be able to stave off weight gain, but it’s unlikely to result in weight reduction. You’d likely want to analyze your diet and cut out any calories over what is medically necessary. Burning more than what you take in results in weight loss. Just be sure you’re covering the basic macros, especially protein, and getting enough electrolytes and vitamins.
Ketoacidosis for the weightloss win! But also death. That said ketogenesis works pretty well for weight loss so cutting out carbs can help cut fat - but loosing that fast you may end up with loose skin to such an extent that the aesthetic weight loss isn’t worth it.
Few carbs, drink water and walk far - let us know how you get on!
It’s possible. Just depends how fat you are. If you’re 500lbs, and do a crash diet, sure. Maybe even more.
If you’re 140lbs…ehhhh…maybe not.
If you want to do it naturally, combining prolonged water fasting and endurance exercise is the way.
I once lost 18 lb in 10 days with it. I am already quite lean so I stopped.
You have to build up to it. Both in terms of walking or slow running long distances and being fat adapted. I started with intermittent fasting, omad etc.
