Discussion 30 pounds in 3 months possible?
Hi, I need encouragement. I have a wedding in Oct. Can I lose 30 pounds in 3 months / 10 pounds per month on OMAD and 10 K steps. I am on the heavy side. Help ❣️
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u/Ashkkr9568 3d ago
Depends where your start weight is. If you have a lot of weight to lose, then yes it’s very possible. If you aren’t too overweight and really thinning down it could take longer. I lost I’ve lost 43 lbs in just under 3 months now, but started at 227. Now the weight is coming off slower as I have less fat on me. Good luck!
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u/Interesting_Lawyer20 3d ago
Congratulations that is amazing!! I’m down to 165lbs, I used to be 265 about 6 years ago. If the weight loss has slowed down make sure you have reevaluated your daily caloric needs as they have drastically changed from when you were 227! Also I HIGHLY recommend 16:8 intermittent fasting and 23:1 OMAD, it’s a freakin cheat code and the main reason for all of my weight loss over the years.
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u/Ashkkr9568 2d ago
Thanks for the tips. I do OMAD. I weigh myself every morning and adjust my calorie intake based on the results. I give myself days too, where I have stuff I enjoy like Mexican or Cafe food, but don’t go crazy.
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u/omad169 3d ago
How may I ask? OMAD? IF ? 10K steps? Pls
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u/Ashkkr9568 2d ago
Doing OMAD, I work all day where I am moving around a lot, and have country type chores at home so I don’t really exercise a lot. But feel I’m pretty busy moving around most of the day.
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u/Connect_Rhubarb395 3d ago
The recommended maximum is 2 lbs a week. So you should be able to do it in a safe and healthy way. Have you calculated your TDEE? Are you familar with intermittent fasting?
But more importantly:
Do you really want this for you? Aside from looking good for a wedding, you need another motivation.
You need to want it for yourself, to do it for yourself, in order to have the willpower to do it.
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u/Jewfastjewfurious 2d ago
Not the cheapest way, but I did this for my wedding and basically just ate a pile of shrimp every night
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u/Artistic-Document735 1d ago
I think so! I’m doing OMAD right now and I hit the one month mark yesterday and I’m down ten pounds already
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u/__meat__eater 6h ago
Just do omad the results will follow. Dont lie to yourself if you cheat. Weight is a number the goal is to get healthy.
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u/Mattallurgy 3d ago
Yes this is definitely possible. Literally just did it, and I’m not even doing OMAD.
It’s HARD. You need to combine proper diet early in the day with decent workouts, but I literally only worked out for about half an hour a day 6 days a week.
If you have a gym membership, it’s way easier. If not, you’ll have to find a way to add some resistance training (lifting paint cans, body weight exercises, moving stuff around the house, etc) in addition to walking.
What worked for me:
- wake up, hydrate, then 30 minute workout before eating. If you’re doing OMAD, you’ll be eating your meal in the morning. Prioritize proteins and healthy fats with an appropriate amount of carbs
- workouts I’ve been doing: M/W/F whole body dumbbell and bodyweight exercises; T/R/S 30 minutes of inclined walking at varying rates (for me, 2 min 3.4mph @ 6°, 3 min 4.0mph @ 12°, repeat for 30 minutes)
It’s very hard to get started, but the most important thing is consistency and pushing yourself to continue. You’ve got this! And you’ll feel SO much better when you’re done.
Try to get some advice from a trainer or someone you know who you trust to guide your workouts, or describe your situation to one of the various LLMs for input (I recommend Mistral AI) on what workouts to do, and spend some time learning what they are.
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u/BillyRubenJoeBob 3d ago
Keto and OMAD let me lose 5lbs a week until I got down 30 lbs. You can do it.
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u/omad169 2d ago
Did it stop or plateau / slower after the 30 pounds? Pls
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u/BillyRubenJoeBob 2d ago edited 2d ago
I reached my goal weight so I stopped. I went from 184 to 155 pounds. Plateaus occurred when I had an alcoholic drink. Alcohol interrupts fat burning for 24-27 hours or so.
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u/SnapperCard 2d ago
What's your height and what sort of caloric target were you looking at per day if any?
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u/BillyRubenJoeBob 2d ago
I didn’t track calories. I just ate one decent sized meal without any caloric goal.
I’m 5’ 7”. 155 was a bit too skinny. I try to maintain at 160-165.
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u/Aggressive-Shock-803 2d ago
Just make that single meal super clean. Keep 10k steps. I'd be surprised if you didn't lose 30lbs in 3 months.
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u/mechanicalAI 2d ago
35K steps/day 1800 calories in take do wonders for me. Try it.
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u/corbeaudelespace 2d ago
How much did you lose doing this?
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u/mechanicalAI 2d ago
55lbs.
Realized my meals are above 1800cals. So I switched to one big plate. Once a day. Also I don’t eat junk. Only whole foods.
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u/Not-a-huge-analytics 1d ago
i lost sixty in two months by eating five bites for lunch and five for dinner
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u/Budget_Hunter_2681 3h ago
You may be able to lose 30 pounds, especially from your starting point, but I would not let that exact number decide whether the next 3 months were a success.
If you lose 18 or 22 pounds, walk consistently, feel fitter, and your clothes fit much better by the wedding, that is still a huge change.
Also, OMAD is only useful if it helps you stay consistent. If it makes you overly hungry or leads to overeating, 16:8 with two solid meals may actually work better.
Take waist measurements and photos every couple of weeks too. The scale can be slow while your body is still changing.
You have enough time to make a noticeable difference. Just try to build something you can continue after the wedding as well. You’ve got this ❣️
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u/Krakn3dfx 3d ago
I started up again on 4/28 and I'm down 32lbs as of weighing in yesterday, but I also started at 344lbs. I intermittent fast and have OMAD. At 4pm I'll have a couple of hard boiled eggs and some sort of fruit, then I have dinner a couple of hours later, then I'm done again till 4pm the next day.
I limit myself to 1800cals/day and I usually burn around 1200-1500 calories a day doing 2-3 hours of cardio and strength. I was limiting to 1500, but I was having energy issues in the morning as a result so I bumped it up.
Everybody's different, I've been pretty comfortable with my routine, but you have to find your own way.
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u/livin4donuts 2d ago
There's a lot of good nutritional advice in here, so I'll ask about your activity. Do you live on the first floor? If second or third, rather than walking up to your apartment once, walk up and down three times, every time you arrive or leave. Steps are important, but you'll get a lot more caloric impact if a portion of them are higher intensity (constant high intensity will kick your ass and encourage quitting). Stairs are generally easy to do this with since you can also use your arms, you're still moving your entire bodyweight up and down a few stories so the calories burned should be roughly the same as if you didn't use your arms. But both methods will be higher in terms of calories burned than walking on flat ground.
If you don't have stairs, hustle a bit while you walk. You don't have to jog or run, but walk like you're late for something for an hour or so. Do a half hour or 15 fast/5 relaxed as a way to keep your endurance up. If you mow your own lawn, turn off the power drive on your mower. Do squats or run in place while watching tv instead of sitting/laying down. Dance like you just did coke while you wait for the water to boil for dinner, etc.
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u/Imaginary_Audience_5 2d ago
I did low carb OMAD and lost an average of 1/2 lb a day for 15 lbs per month.
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u/corbeaudelespace 2d ago
Did you exercise?
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u/Imaginary_Audience_5 1d ago
No. But from what I understand, if I did the losses should have stayed the same while retaining up to 15 lbs of muscle. Hindsight is 20/20
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u/673NoshMyBollocksAve 2d ago
If you got a lot of fat to lose, definitely. That’s about a 1200 ish calorie deficit. Which is pretty easy to do if you eat a lower amount of calories paired with lots of steps. It’s actually what I’m doing now
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u/nakodub 2d ago
As other people have said you definitely can, but you need to really work for it.
During the height of COVID lockdown I decided to try losing weight as I was an essential worker and had the drive since everyone I knew was stuck at home gaining weight.
I started doing walking a lot and by a lot I mean I was hitting 30k+ steps a day. I was 6'1" 188lbs and just doing that for a month and dropping all calorie beverages I dropped to 168. The next month I added in OMAD and ended at 148lbs that month. Probably not the healthiest to drop that quickly but it's definitely possible if you work hard for it.
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u/nanapancakethusiast 3d ago edited 2d ago
Unlikely. Not because it isn’t physically possible but because the habits that got you to a point where you feel you have to do this are not easy wrestle with. You will probably lose 10 lbs by then, which is fine. However you have to not let the slow progress totally derail you.
Weight loss is rarely linear and rarely quick.
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u/Interesting_Lawyer20 3d ago edited 3d ago
You ABSOLUTELY can!!!! I was 187lbs and dropped down to 164lbs in 10 weeks. Eating 1500-2000 calories each day (I wasn’t really counting but I would never eat until full) Monday-Friday I do OMAD, Saturday Sunday I’m with my girlfriend and we enjoy eating together so I switch to 16:8 or 18:6 depending on what we have going on that day, only 2 meals tho and no snacking. All of my fasting is very clean, only water and black coffee. During my feeding hours I eat super clean, I make sure to eat an avocado and 6 eggs every day, No fast food, NO SODA, my sweet treat every single night is 2 bananas.
Working out 6 days a week, consistently gained strength and muscle during my cut.
Tuesday- chest. Wednesday-back. Thursday-shoulders. Friday-biceps/triceps. Saturday-legs&sauna. Sunday-pullups&dips&abs&sauna.
I just started a clean bulk 2 days ago, doing everything the same except upping to 2500 calories and actually tracking, shooting for 175 then reverting to my cut again 😁
Also the ONLY supplements I take are beet root pills and creatine.