Best way to lose weight fast

Ok so I have a BMI of 23.4 (healthy but closer to overweight than underweight). I want to start exercising both to be fit/have more energy and to look/feel a bit better. I'd like to lose at least 5kgs, 10kgs at the most would still have me within a healthy weight but obviously I understand it's not about numbers. My thighs/stomach are a bit flabby but everywhere else is normal. Any suggestions on specific excercises I can do at home? Thanks

Reply 1

_Ba02

A calorie deficit, many people will tell you otherwise but the only way to lose weight is expel more calories than you consume. I'm going to sum it up very generally however you can tailor it to yourself.

Find your maintenance calories, this is how much you body naturally burn in a day through everyday activity and normal bodily functions. use a maintenance calculator online, it will ask for height weight age, how active you are so on so forth. https://www.calculator.net/calorie-calculator.html

Decide how much weight you would like to lose in a certain time frame. if you would like to lose 1kg per week the amount you eat will differ to if you want to lose 0.2kg per week. I wouldn't go too extreme id suggest around 0.5kg per week you can always go lower or higher if you prefer.

How do you lose 0.5kg a week?, You will be losing fat, in 1kg of fat there is 7700 calories meaning in order to lose 0.5kg of fat in a week you will need to be in a weekly deficit of around 3850 calories. this could be done via 550 calorie a day or 1100 and then 0 over a two days. As long as you meet that 3850 weekly deficit you will lose weight.

Track what you eat, you only need to be general, its as simple as just weighing the pasta you have and tracking the meat you have in a bolognaise. no need to track every minute thing you eat, however have a protein goal of aorund 0.8grams per kg of GOAL body weight

You move, you can go on YouTube and find home workouts or just run. The more you put in the more you get out
.

What if i don't lose the same weight calculated? this could be down to a couple things. You could have a slower metabolism, this basically means your body requires less food to perform the same function, thus your body isn't in the deficit you may have thought you was in. Adjust what you eat where necessary based on your results.

good luck on your journey, the way i view it is the scales are guidelines, an indication of whether what you are doing is a step in the right direction, but the mirror test is the most important. If you look in mirror and you yourself can see are difference and are happier, proud of yourself and more comfortable in your body then you have made great progress