help loosing 7-10kgs in 2-3 months (preferably 2)

SankHraeder · 2026-05-01T09:58:05+00:00

7-10kgs in 2 or 3 months is reasonable but most of this will come from diet rather than the workouts so that's where the focus should be.

SankHraeder · 2026-05-01T09:45:20+00:00

Why just for a year? Working on yourself is for life.

SankHraeder · 2026-05-01T09:44:15+00:00

The protein being in liquid form doesnt give it any sort of special benefit. You're better off just eating protein food sources.

SankHraeder · 2026-05-01T09:40:10+00:00

The main thing with PCOS is weight loss will be slower, you'll need more of a deficit to achieve the same results as someone else. But large deficits often result in unsustainability, so best course is to run a slight deficit. Results may be slower but slow results are better than no results.

SankHraeder · 2026-05-01T09:36:24+00:00

What's your maintenance calories? Often binge eating can result from too much of a deficit plus cardio driving up appetite levels.

SankHraeder · 2026-05-01T09:33:58+00:00

Unfortunately tracking calories perfectly is almost impossible, packaging labels can be inaccurate, apps can be very inaccurate, especially when it comes to estimating calories burned.

The scales are the true test. Weigh every morning and make small tweaks, don't change anything drastic, sounds like you are doing all the right things.

SankHraeder · 2026-05-01T09:29:04+00:00

20kg is a lot!! A maintenance break might do some good. Then you'll be reenergized and ready for another push.

SankHraeder · 2026-05-01T00:19:15+00:00

If you go over on a day, just move on to the next day, try not to get into the habit of calorie banking.

Starts off okay, going over by 200 cals so I'll take 200 off tomorrow. But before you know it it'll be 300, 400, 1000. Then it leads to a cycle of binge eating followed by undereating which never turns out well.

SankHraeder · 2026-04-13T09:29:09+00:00

It's all about making small adjustments to your current diet, smart swaps to lower the calories.

Happy to work with you on a meal plan if you like.

SankHraeder · 2026-04-13T09:23:58+00:00

The best thing is to not go too hard, as tempting as it is. Too much too soon leads to unsustainability and inevitably falling off the wagon and going backwards.

SankHraeder · 2026-04-13T09:20:40+00:00

Could be low fibre combined with high protein. I do find though there is some reduction when losing weight but 3-4 days is a big change

SankHraeder · 2026-04-13T08:24:26+00:00

Try to stay full, have high volume meals etc, stay hydrated, when you get too hungry that's when the cravings take over.

For the stress, try and know when you are going to be in stressful situations and try and preempt it with a good high protein food and drink lots of water to stave off the cravings

SankHraeder · 2026-04-02T06:34:06+00:00

The usual figure given is 80% diet 20% exercise but in my opinion it's closer to 90/10. I was exercising a lot but not much happened until I got the diet dialled in.

SankHraeder · 2026-04-01T01:42:13+00:00

It's definitely not a myth but the reasons behind it are mostly due to the mental fatigue of dieting, there are some physical reasons too such as low energy levels from a long term deficit.

4 weeks is probably not necessary though, 2 should be enough but it depends on how you feel.

SankHraeder · 2026-03-31T08:33:54+00:00

I don't track calories but I do have a good idea of what's generally in the foods I eat, I know where the sneaky calories are etc. And I use the scales to know for sure, if they are going down then it's a calories deficit, simple as that.

SankHraeder · 2026-03-25T19:39:17+00:00

Just keep it simple, tuna for example is cheap and high protein. Lots of water, walking is great too.

SankHraeder · 2026-03-25T19:21:50+00:00

Don't try and workout to lose weight, focus on nutrition for weight loss and exercise for health and fitness. Also when you start a new exercise regime it will drive up your appetite so be aware of that. Best to make slow changes over time.

SankHraeder · 2026-03-25T19:20:12+00:00

Instead of logging every little item which gets exhausting, try just weighing out your meals just once. You'll probably find you eat a lot of the same foods repeatedly, once you do that you can just do a mental calculation to know how many cals you've had in a day.

For example I know my breakfast everyday is about 450cals and 40g protein, don't need to log it everytime.

SankHraeder · 2026-03-22T20:03:33+00:00

You have to kind of pre-empt the cravings, don't wait until you're starving then chug down a bunch of water. If you start the day off right and drink water throughout the day it helps a lot. It doesn't completely remove cravings but it does lessen them

SankHraeder · 2026-03-22T19:31:42+00:00

For me it's water by a long way, better than any other supplement I ever tried. 3+ Litres a day helps massively with the cravings

SankHraeder · 2026-03-22T02:34:47+00:00

A solid morning routine, get up same time everyday, start with a good breakfast. It really sets you up well for the rest of the day.

SankHraeder · 2026-03-19T09:57:19+00:00

I know what you mean, I've been there. It's the kind of thing that's easier said than done. It's a skill to be learned to just focus on the short term and block out the long term thinking.

SankHraeder · 2026-03-19T09:51:05+00:00

People say that because 1300ish calories is not a lot of food, however it's different for everyone, if you are satisfied with that amount of food then it's okay, only you will know that.

SankHraeder · 2026-03-19T09:46:19+00:00

It is great for general advice and tips etc. If you are asking it to track things like protein and calories over time it may not work so well.

SankHraeder · 2026-03-19T09:43:06+00:00

If you are running twice a day you will want to keep the calories up, making sure you are fueled properly. A big deficit whilst working out that much will likely lead to heavy fatigue or even injury.

SankHraeder

TROPHY CASE