How much can I realistically lose in 2 weeks to kick start my diet

[SoSheDid]

I have a couple of weeks off work and would really like to focus on kick starting a diet. I tend to be more focused when I am working, taking a healthy packed lunch, walking to work, so good intentions seem to go out the window when I am at home.

Any tips to get started?

How much do you weigh/your bmi?

I’ve seen people lose big numbers their first week of slimming world or low carb, when they have several stones and a high bmi to lose.

So 7/10lbs could be possible, or more realistically 4.

Count calories and try to go for runs/walks.

If you are very overweight then 7lbs but if you are only a bit then 2-3

BMI 27

7-10 lbs if you do a boot camp style programme
Early Morning run/spin session 40mins
Mid morning circuits /weights
Afternoon long uphill hike 2-3 hours
Early evening stretch and yoga

No alcohol no caffeine (herbal tea only)
Eat small meals between 9-5pm get lots of sleep.
Eat whole foods with High protein low carbs (around 1200-1500 per day)

So do you just want to go back to a healthy BMI OP? I wouldn't stress too much though.

If you haven't dieted for some time you can lose a lot on something like the fast800, maybe 10lb to a stone, but bear in mind a lot of it is water weight and you will need to keep going on the plan (not necessarily 800 cal a day but stay on the low carb Med diet) or you will regain it as soon as you go back to a more normal diet.

I am aiming for a healthy BMI, as overweight. Tdee is 1591 calories, so the suggestion is 1091 calories per day.

Depends on your age. I used to ge able to lose 2lbs a week in a fairly sensible way now it's more like 1lb a week.

1091 cals seem very low. What height are you?

5'4"

Just over 1000 cals is very low. 1500 cals TDEE for bmi 27 would indicate a low activity level. I would recommend upping your activity levels a lot and then balancing that with about 1400 cals a day, or you will just be starving and wont stick to it. HIIT workouts can be good, or just a very brisk 40 minute walk (you need to get a good puff going).

You could kick start it by doing a combination of 16:8 fast and keto. You'd easily drop 7lb from that but lots of it is water and comes back on.

Ime, you feel better if you just start to massively increase your exercise, so your body 'wakes up' and you start to be aware of all your muscles again - your core, glutes etc, along with a healthy restricted diet - maybe 1,200 but with some HIIT and 10k steps every day.

When I'm working I walk approx 4-5 miles a day. I just put in 0 activity to see the result. Perhaps I should aim for 1200, and go for long walks as pp suggested. I'm not very motivated when it comes to exercise, I used to just plod on the treadmill at the gym, watching tv

If you are walking 4-5 miles a day most days you are definitely burning more than 1500 cals OP.

I never did much exercise before deciding to lose weigh about 5 weeks ago. Brisk walks and joe wicks are now my thing. Once you have a goal weight its easier to get motivation.

Walking burns about 400-600 calls an hour depending on your weight and how fast etc

@TwirpingBird

If you are walking 4-5 miles a day most days you are definitely burning more than 1500 cals OP.

I never did much exercise before deciding to lose weigh about 5 weeks ago. Brisk walks and joe wicks are now my thing. Once you have a goal weight its easier to get motivation.

Goal weight is about 1.5 - 2 stone loss. Will look at Joe Wicks, thank you.

Well, I'm pleased to report that after a week of careful calorie counting, I have lost 3lb and 7cm off my waist.

I have stuck to 1200 a day, although have not been very active. Will continue this until I'm back at work, then increase to 1400 on work days.