Hello i desparately need to lose 7kgs abt 14lbs in 16days.İ had a knee injury and laid off for some 3months but i have trials at some big club around 26th this month for football i rely do workout and firstly i have abit more of muscle have a six pack and rely good shape but just the weights make me depressed.Am 5.7 height and weigh 79kgs.İ badly need to lose the water weight because i seem to have lost the weşght upto 76 and then it came on back again i was running on the treadmill 30mıns lunch time and at 3pm 30mıns at aspeed of 12km.My diet is so low on carbs and eat mainly apples and atleast 3litres of water.Supper is more lıke chicken breast and salads.
How do i desparetely cut down to 72kgs please:smack:and what have i done wrong bse i have built a very good body just the damn weights dont shift.Help?
Eat less. That’s how you lose weight, the exercise is helping but it’s not really going to cut weight. In 14 days you’re mainly going to lose water weight anyway, it’s not like you are going to burn much fat during that time.
So cut back your total food intake, keep exercising, and prepare to go into your weigh in dehydrated. Don’t take diuretics or other medicines to speed up the process.
Reported for being moved to IMHO, the proper forum for medical advice.
Welcome to the Dope, ag1000. Just a word of advice: we tend to speak in standard English around here, with complete words and sentences, preferably not run-on.
As an American, I think in terms of pounds, and IIRC, a kg = 2.2 lb. So that’s 15.4 lbs. in 16 days, essentially a pound a day.
You really don’t want to lose that much that fast. It’s not really good for you.
Like Telemark said, exercise won’t take off that much weight; it’ll just redistribute it in a healthier fashion. So losing the weight has to be through diet, and to lose that much that fast, you’ve basically got to starve yourself, which isn’t good for you.
You can’t lose that much fat. You’re talking about running a calorie deficit of around 4000 calories a day to do that, which I think most humans would have a hard time doing through vigorous exercise and complete fasting.
Maybe steam baths? You could throw your electrolytes out of whack that way, though. I’m not sure how much potassium you can lose and keep your heart beating.
Amputating something big might be the healthiest choice here.
You’re going to be trying out for football at the end? Even if you manage to lose the weight you likely won’t be in good enough shape to succeed in a tryout.
Stop eating salt. That will dry you out. After eating a very salty meal in a restaurant 6 days ago, I was over 203 lb the next morning. I reverted to my low salt (but not especially low calorie) diet and I weighed under 199 this morning. The loss was entirely water (or nearly so).
I think one would want to save the water loss approach for the finishing kick, because it’s not like you can healthily do a cumulative loss of water. But even if he can lose 5 lbs. of water weight in the last two days, he’s still got to lose 10 lbs. of real weight in the first 14 days.
One item on my bucket list was to ride a mule to the bottom of the Grand Canyon, but they had a weight limit of 200 pounds. This would require that I lose 40 pounds. Without too much effort, I lost two lbs. per week for 15 weeks. The last 10 lbs took another 12 weeks. The mule ride scared the s*** out of me, so I lost another two pounds.
Forty-five years ago, I lost 19 lbs. in 22 days in order to enter Coast Guard OCS. The alternative would have been conscription.
Based on you measurements you should be burning about 1800 cal/day by being alive. If you’re going to run a 4K deficit you’ll need about a 1K to stay alive so I’d suggest burning off 3K calories/ day. You’ll burn about 130 calories per mile so you’ll need to run 23 miles per day.
You should be able to do 4 lbs of water weight so you may be able to cut back to running 14 miles/ day for the next two weeks. Good luck.
Exactly. Maximum weight loss is not the same as maximum fat loss or what is good for health or athletic performance. Is there a reason the op needs to make weight?
If he was not already fairly low carbing it he would have a less difficult time. Glycogen is less energy dense than fat and each unit of mass of glycogen is obligatorily stored with 3 to 4 times as much water mass. Hence a diet that is at a calorie deficit consistent with 2 pounds of fat loss could lose much more weight if by virtue of also being very low carb most of the loss was from glycogen and the water loss that losing glycogen causes. Maybe more if pretty glycogen stocked with a good amount of muscle mass at baseline. If someone is already glycogen depleted however, that won’t happen.
Muscle mass of protein loss also results in more weight loss per unit of energy deficit just because protein is less energy dense.
Maximizing rapid weight loss means maximizing loss from lean body mass, not losing the energy dense fat mass. Need to make weight to avoid conscription? Okay. For athletic performance though rapidly cutting weight unavoidably decreases performance quality.
