12kg in 12 weeks. 1kg/week is easy to do. 2400-500 cals initially, then 2200 cals from about week 7
Last edited by Tompazr; 05-06-2011 at 10:30.
It's recommended that you lose only around 2.2lb/1kg a week. You will naturally lose more in the first 3-6 months and then becomes the challenge of maintaining that weight.
Best ways to lose weight and maintain it.
Eat smaller portions and more regularly throughout the day - increases your metabolic rate.
Try to avoid heavy carbohydrates in the evenings - it is harder to break down and can store as fat (do NOT cut them out completely, you need it as part of a balanced diet.
Try to drink at least 1.5-2l of water per day. I actually found this quite hard when starting - I found a pint glass at work really helped and drinking from that just made me feel a lot easier than sipping from a bottle.
Increase protein in your diet before exercise, not only does it generate greater energy for your workout, it also helps your muscles as does water in terms of growth.
Try to not snack between meals, the weight watchers plan is quite smart like this, if you do, try to eat vegetables and fruits, or yoghurts, make it exciting and see if you can keep to it (again, very hard, but comes a little more naturally after 6 months)
Keep a blog - or write down what you eat, as mentioned before, if you can reduce the amount of calories by 500 calories a day from a recommended 2500 for men/2000 for women, you need to lose around 3000/3500 calories per week to achieve that. Naturally, you'll expect less and you'll begin to eat in moderation.
Green tea has also helped me, a great way of speeding up your metabolic rate by around 35% - I'd say try it with lemon or something else, it's an acquired taste but you do get used to it
Most of all - smile and keep motivated it, share it with your buddies and get your family and people around you to help, celebrate the fact you want to become healthier, and most of all, do it for yourself and no one else.
Source: Lost 3 stones (around 18-20kg) in 1.5 years and kept it off. I would say you can achieve much more, but I also do weight lifting as well as cardio so my BMI has dropped but my weight has gone up a little at points because of gaining more muscle mass as it's denser than fat.
Last edited by CommunityShadow; 06-10-2011 at 00:44.