How can I lose 21lbs in 12 weeks?

[WhereAreYouuu]

Going on holiday and really need to do this!

.

Ozempic

Depends. How much do you weigh?

If you are very overweight, yes you could. Its less than 2lb a week and you could do that, without even eating very little.

If you are quite slim it would be a lot harder.

And ozempic isn't the miracle cure that people think it is. If you are very slim you may still struggle to lose 21lb. And thats hoping you don't spend 12 weeks with the nasty side effects.

I'm 11stone7

I had a very bad reaction to saxenda so don't want to risk trying that.

Work out your TDEE using an online calculator, set your calorie goal to 500 less than your BMR, weigh and measure all food and log it so you know you are eating no more than your target calories. Drink plenty of water and do 3 x 30 mins a week of exercise.

A deficit of 500 cals a day should be around 2lb a week loss, obviously not guaranteed but best chance of meeting your goal.

I think you'd need to restrict yourself to around 1,250 net calories a day, based on 1lb weight loss being a 3,000 calorie deficit.

2,000 calories a day X 12 weeks (84 days) = 168,000 calories
3,000 X 21 lbs = 63,000
105,000 calories divided by 84 days = 1,250 calories per day

You could add on any calories burnt through exercise but you need to be careful not to over do it.

Sorry 500 calorie deficit it 1lb a week loss, so yes as above you'd need a 1000 a day deficit.

It's going to be rough to stick to. 1lb a week is more sensible and achievable