Weight Loss in lockdown

[nehivehu]

Can't go to the gym due to lockdown.
Looking for a home regime to drop weight.

weight 80kg height 5'10
Current workout: Running 3 times per week 3km
Weights at home 2/3 times a week. Are light have no other weight to add on.

What is a good regime to follow to drop 10kg
Any particular diet plan. Was doing IF, not much change. Dropped weight before IF.

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[Heybales]

You can lose fat weight without any exercise.

You need to eat less than you burn - that is it. Simple & done.

Diet is for weight loss - done right just fat loss, done wrong include some muscle mass in there.

Exercise is for heart health and body improvement - may help diet for fat loss only.

Don't confuse or combine the two.

Only thing exercise does for diet is cause you to burn more for the day, allowing you to eat more, which may help you adhere to eating less.

But some workouts make people hungry and that backfires.

Would you rather be sedentary and burn 2000 daily and have to eat 1500 to lose 1 lb weekly?

Or be active and burn 2500 daily and get to eat 2000?

IF is not a diet - it's an eating window. Like Keto is an eating style.

Any diet only works for weight loss because it makes you eat less. You can eat at maintenance and lose no weight on IF, Keto, Med diet, ect.

So with those facts in mind - a good regime to follow to drop 10kg would be to carefully log every bit of food that goes into your mouth by weight (calories is per gram, not volume for cups or spoons) on a scale, and make sure you are eating 500 less calories than you burn each day.

Doing whatever workout you enjoy doing and will keep doing.

Eating whatever food portions that allow you to adhere and you can see yourself continuing.

There are many programs for resistance training with just body weight, light weights just makes it easier. What have you found?

Running great for heart and burning extra calories - but for many it can make them hungry if they don't time things correctly.

[emili]

the gym is not the solution for weight loss it is a supplement to your health. Losing weight is a kitchen activity. Eating high nutrition with calories in mind is the way to lose whatever weight you are hoping to lose. Cardio and strength training enhance your efforts by burning through more calories, building muscle where fat used to be so your overall appearance is leaner and healthy.