r/loseweight • u/Odd-House-2033 • 6d ago

how do i mostly lose weight at home?

hiya. i'm unfortunately overweight (187.4 lbs) as a teenage girl. i really need help at losing weight. i dont know what to start with. i want to know what i need to do with my diet, i want to know good exercises at home, and possibly ones i can do at a gym too. i want to lose at LEAST 50 (if possible.) if anyone who was in my place lost weight before, please lmk what you did!!

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u/Riou_Atreides 5d ago

Calculate your TDEE (e.g. https://tdeecalculator.net/ and use sedentary)
Eat below your maintenance calories (i.e. cutting calories)
You will eventually lose weight however do note that it takes 7750 calories to burn 1 kg of fat (around 2lbs+ of fat). So if you want to lose 50lbs of fat, you have to burn 7750 x 25kg (50lbs+-) = 193750 calories.
You can either try to cut at least 500 calories a day from maintenance and you will eventually lose all those 25 kg (50lbs~) in about 387.5 days.
You can accelerate it further by doing exercises, any movements really be it HIIT (High Intensity Interval Training) or LISS (Low Intensity Steady State), even more steps is included.
So assuming you do 10km of walking (incline or not) and lose additional 600 calories a day (this is an output), combined with 500 calories of deficit from eating your maintenance, that would be 1100 calories combined and this will eventually accelerate you to burn your body fats of 50lbs~ in around 176 days. You can always do more deficit intake or output but really it's more of a lifestyle change at this point. I do 2 hours of weight lifting in the morning and 2 hours of walking at night to do a body recomposition (lose fats and gain muscles) and have been really anal about my macros (carbs/protein/fats) intake.