Hi, Ilove
With your specific deadlines, you could do the 5:2 "bootcamp" which can result in very quick loss over a couple of months.
BUT only do what you think it sustainable for that period.
I also recommend the main thread, to help keep you on track.
. Add some HIIT, to boost fat-burning. Do NOT eat back exercise cals though. This could be gym classes, or just 10 min blasts on 5 days doing e.g. sprint intervals, rope skipping, Tabata.
Plenty of advice on 52ExerciseThread2
. mfp daily to make sure you are really eating the calories you plan
. You could do 4:3 or ADF, i.e. fast every other day. An equivalent deficit to 4:3 is 1200-1300 calories every NFD, but daily low cal for weeks is miserable.
If an extra FD is too tough, add a mini-FD (below 1000 cals)
Don't eat back any deficit on NFDs, i.e. keep within TDEE
And keep to 500 cals on FDs - don't try to go lower.
. Cut out alcohol, or just have 1 glass on at most 2 days oer week. Alcohol stop fat-burning for several hours until the alcohol has been metabolised, because the liver is too busy
. Cut out choc, sweets, ice cream and sweet baked goods, including homemade, e.g. cake, biscuits. Or again, 1 small portion on 2 days
. Replace simple carbs by complex, e.g. wholegrain bread for white, quinoa or brown rice instead of white or pasts
. Cut out juice and restrict fruit to 2 portions daily, none on FDs. This helps avoid insulin peaks.
. During your UK holiday, keep within TDEE daily, so maybe skip breakfast and have a small lunch, so you can eat out. Stick to 1 drink.