Losing Body Fat as fast as possible.

[shreyas24]

I have a race in a few months and I've been trying to cut down. On top of this I have three friends who are in a challenge to lose the most weight over an 8 week period. I realize this may be kinda similar to the "love handles" thread, but I do have an unrelated question below, perhaps about water retention.

I'm three weeks in. I have completely cut out drinking (which I honestly consume a lb worth or 3500 cals a week). I have been watching my diet. I have been running ~15 miles a week.

I'm at a big disadvantage in the contest as I am at a healthy weight 6' 190lb and maybe 16%bf. My friends have beer guts and they can lose it easier.

I'm writing the forum today because I'm completely pissed off. It seemed to be going at a good steady pace, about 1.5lbs/week for the first three weeks, and now I'm back to or above my starting weight. I weight myself 3-4 times a week so its not just a random fluctuation.

Basically was like 192, 190.5, 189, (averages) now I'm just chilling at 193 all week. I've worked hard and it perplexes me. Could the body drastically be holding onto water in an attempt to regulate my weight?

My current plan, and I wanted to bounce this off some people here, is to eat Paleo or extremely low carb (this should at least flush any excess fluid). I've also tried intermittent fasting in the past and maybe I should do that 2 or 3 times a week.

Any suggestions greatly appreciated.

The best way is controlling your intake of calories rather than eating more. And physical exercise, regular sleeping habits are necessary to all.

 

[Dalaran1991]

Intense martial arts training and dancing for a total of 25-30h/week do it for me. I more often lose weight than gain.

Cant do basic cardio to save my life, but martial art/boxing is even better IMO. It involves a lot more pain and pain burns fat.

 

[berserk]

Just weighed myself today and lost 1 kg in a week. Which is what I wanted. I believe everyone should figure out what works best for them, but for me, this is still king:

Intermittent Fasting:

Yes, in the beginning you will hungry and weak in the day time, but after a few days, you adapt to understanding you won't eat during the day. I just have two eggs around noon and that's it. I have enough energy still to do 1-1.5 hours of hard workouts, though not energy enough for really heavy lifting.

Cardio:

1 hour cardio every second day, lifting 1 hour every other day. I aim to burn 600-800 cals pr hour so high intensity and short breaks between sets when lifting.

Diet:

Only fresh, prepared food. No junk food, no beer. I am very partial to salmon which fills you up a lot. The important thing is to know how much calories is in your food. Keep in mind stuff like olive oil is incredibly calorie rich. One spoon is 120 calories! Get your calories from fish and meat primarily, it fills you up much more than carbs.

The above works, try it out if you think you can do the intermittent fasting and fasted cardio.

 

[Krusyos]

Simple.

Eat 1800-1900 calories a day. Doesn't matter where they come from, so long as a lot of it is from protein.

Take a walk in the morning.

Lift in the afternoon.

Take a walk at night.

You'll lose weight, trust me.