8% body fat, but only lost 5 pounds. It would just be too depressing to live that way, even if it was only for 70 days. I eat really well during the week and only have alcohol or takeout on the weekends.
Plus, by gaining more muscle mass you are increasing the number of calories you burn at rest! I didn't realize just how many carbs and sugar I was putting into my body before, so just by significantly cutting back I already feel much better. HOWEVER, my clothes fit better and I can tell certain parts of my body are more defined--muscle takes up less "space" than fat. I'm not a coach, but I have my Bachelor's in Exercise Science so I just really enjoy this stuff. 70 days equals how many weeks. If you need help with any of this, I'd be more than happy to help you out! But it depends how severe you're prepared to be with yourself! If you're already down to the bare bones calorie and exercise wise, there's not so much you can do.
I by no means do this perfectly lol, I've actually only been doing it for a week so far. That and just tweaking your workout program. Adopt a bedtime routine to help you recover better from your workouts. Don't plan to do whole30 within a month of your wedding day. The general rule of thumb is about 1 pound per week is sustainable weight loss, so if you have 70 days left that means you can sustainably lose about 7 pounds. No drinking calories. Not just a bunch of cardio. It is definitely possible to drop 10, that's about 1 pound a week which is considered a comfortable rate of weight loss. How many weeks in 70 days inn. 15 would be difficult and stressful. The generally acceptable amount of weight to lose per week is 0. Keep in mind stress is generally counterproductive to weight loss. It isn't only losing weight - gaining muscle will help you look leaner and feel confident. That said, it's most important to do this the healthiest way possible.
You need time to adjust. Do push-ups and sit-ups every single night. Start whole30 60 days in. If you find yourself getting stressed, remind yourself that 10-15 pounds makes absolutely zero difference in your self-worth.
I walk frequently and do some ab workouts also. Having said that, it all depends on where you start and what your goal is. How many months are in 70 days. Focus on healthy habits that sustain your body AND mind, like drinking plenty of water, avoiding excess sugar, eating plenty of fresh foods especially vegetables, getting adequate sleep, and moving your body throughout the day (as opposed to just doing a workout and then remaining sedentary for the rest of the day). No artificial sweetener.
It will reset your body and you should see a drop in weight. Losing more than that is absolutely possible, but it usually results in more drastic adjustments to your calorie intake and exercise levels, which typically are not sustainable long term. I would also recommend weight training! Depending on your current weight and lifestyle adjustments, it will be difficult but not impossible. On a much less extreme note, cut out drinking anything except for water and black coffee.
Why do you "need" to drop 10-15 pounds to feel confident? But for me, it is much more enjoyable and when it comes to calories burned over time, it is way more than cardio. I know those treats I have on the weekends are what makes it difficult for me to lose the last little bit of weight I want, but I also don't really want to make the sacrifice I'd need to in order to do so. Yes, this is what I mean! Side note I'm a fitness, wellness and nutrition coach and these are the things that make a big different when my clients want to speed things up. I did a 6 week fitness/nutrition challenge and lost 6. I would likewise prefer to lose that amount and my wedding is also that many days away, and honestly, with the amount I eat currently and how much I exercise... I've been on a weight loss/health/fitness journey for a little over a year now, and I would say at my most dedicated (~24% calorie deficit, >10, 000 steps a day, moderate cardio workouts 2-4 x a week) I was losing about 1.
It is super hard, but I'm down 3. If you have super unhealthy habits and are drastically overweight, improvements to diet and exercise might result in more like 2-3 pounds of weight loss per week at the beginning, and slower taper off as you reach a more ideal weight. And start adding self-care like massages, bubble baths, meditation, etc. I think it would be quite hard, but depends what you're currently eating and how you're currently exercising. I also have a few good Facebook group recommendations if you're interested in finding a community. I don't think it's possible *for me*. So if you become too focused on the number on the scale, you may be doing more harm than good. With your timeline, it is certainly possible to lose that much, but it may not be enjoyable or sustainable.
If you have those things you can just cold turkey give up (which would be really, really hard, for sure! ) Here is an accurate calculator for calculating your calories: Hope you are able to reach your goals, no matter what they are! I know all of this probably sound frivolous and unrelated but the goal with all of this is to get your body functioning more optimally so that everything your doing with your nutrition and exercise becomes more effective. I started doing the keto diet and limiting my carbs to under 50g a day. It is so underrated as a weight-loss tool, as many believe cardio burns more calories.
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