I did something like this a few years ago, dropped from 96 to 76kg in three months (44 lb?). You have to know that this rate of weight loss is unhealthy.

If you are serious about it, aome tips,

• more than 3l water per day, cut any other drink

• only eat what you can cook/prepare

• limit to salad, chicken and fruit. Some fishes are ok and you can add starch only if it’s cold (pasta, potatoes, rice)

• cut sugar and alcohol to zero

• 3 days running, 3 days on the gym (you are going to lose a lot of muscule)

• get an appointment with a doctor and ask for a diet

• get an app to count calories

• “free days” are the demon

Also, one of my worst battles with this was not the diet but everybody around me that is conatantly pushing you to break the diet. At home, my mither got offended because i prepared my meals, my friends were uncomfortable because i only ordered water at bars, people at my workplace was constantly teasing me because “how can you eat this trash”.

Get an appointment with a nutritionist.

You are aiming to something like 2,25 kg per week… that is insane. Over 1.1 is already bordering unhealthy. I did something arround 1.5… i would not recommend to lose that fast.

Sure, I lost 28 lbs in one month when I was first developing type 1 diabetes.

Other than that, you might want to do calorie calculations. Exercise is great, but it takes a surprising amount of work to counter a given amount of calories. I’ve been tracking my walking with an app that estimates calories, and 4-5 miles is just getting started. I’ve been walking 6-10 miles a day. The app and online sources say 5 miles burns ~500 calories, which is 2-3 beers depending on the type. So exercise like that might be able to stave off weight gain, but it’s unlikely to result in weight reduction. You’d likely want to analyze your diet and cut out any calories over what is medically necessary. Burning more than what you take in results in weight loss. Just be sure you’re covering the basic macros, especially protein, and getting enough electrolytes and vitamins.

The first month, yes. In general that is not healthy to aim for. In general extreme programs are not healthy and not sustainable

At one point i used weight watchers to successfully lose a lot of weight - I lost 109 pounds over a couple years as planning for being better able to care for kids. This is a regular program, very much not extreme. However a key part of their program was weekly weigh-ins.

Their recommended intake varies by age, size and gender: I think I started at 2100 calories/day and was down to 1800 as I was reaching my goal. Meanwhile my ex’s target was 1200 calories/day

The programs goal was to lose about 2 pounds/week and focus on sustainable life changes - keeps you healthy with regular weight loss. However everyone had much bigger losses the first couple of weeks. I’m sure I lost more than 20 pounds my first month on the program, but it was water weight, not repeatable. Certainly not a healthy goal

Amputation

Yes, and more. I dropped 40 pounds in about a month. Although it was due to extreme stress, so I don’t recommend that. But, it is physically possible, so there are other routes you can try.

You’ve probably heard it before, but the key to quick fat loss is dropping carbs, including beer. Sorry.

Track your carbs using a macro tracking app, because you don’t know how many carbs you are eating, you just don’t, and you’ll be surprised. Once you learn which foods are full of carbs, you can stop using the app, it’s just a learning tool, not something you need to keep doing.

Get it below 100g a day, and watch the fat burn away, and you’ll start feeling so much better, after the first couple of weeks. It can be a hard adjustment for some people, but it’s worth it.

Exercise is only about 20% of it, diet is 80%, which makes sense. It’s much easier to not consume the food in the first place, than to burn it off after it’s already fat.

However, to be healthy, not just lose fat, you need to do both diet and exercise. That’s why it’s always presented that way--“diet AND exercise”, not “diet OR exercise”.

It’s best to make the commitment to a permanent lifestyle change, rather than just aiming for a goal weight and then going back to drinking beer every day. You’ll QUICKLY gain the fat back, faster than you lost it, and that is disheartening.

If you just give up, you could end up with type 2 diabetes in 15 or 20 years, and that makes being old much worse. So, it’s worth the effort.

The normal pace is 1 kg/week (~2lb), faster diet will lead to your body malforming, but it’s definitely possible.

Also exercise is not as important as proper diet. It’s better to do no exercise and eat little than burn many calories and eat even more.

It very much depends on starting weight. Is it possible? Theoretically, yes. Is it safe? No, unlikely for most people.

20lbs or 9kg is a month is extreme weight loss. To lose 1kg of fat, you need a deficit of 7700kcals. For 9 kg that’s 69,300 kcals deficit needed over the month. Lets say thats over 28 days / 4 weeks: that’d be an average deficit of 2,475 kcals every day.

An average 30 year old man, who weighs say 80kg and average height.

• Basal Metabolic Rate (BMR) - 1750 kcal a day
• Total Daily Energy Expenditure (BMR x activity factor, lets say 1.2 assuming they are sedentary) - 2,100 kcal a day.

So they need 2100kcal a day just to stay as they are. If they did nothing else, the maximum possible deficit they could have is to eat nothing - but they’d only achieve 2100kcal deficit a day, and they’d not last very long.

For that person to lose 9kg in a month, they would realistically need to massively increase their exercise. Even if they increased their daily energy expenditure to 3,323 kcal a day (1.9 x BMR for a very active person), they’d then need to calorie restrict their diet to only 848 kcal a day to achieve the deficit. Even then a 848kcal intake is dangerously low intake and would require very careful management. And somehow that person would also need to have enough intake to feel able to do all that extra exercise.

It would put the body under extreme stress and be very difficult to maintain.

Now if the person was very severely obese - lets say 200kg - the BMR would be 2949kcal (it takes energy just to maintain the fat), and the TDEE would be about 3540kcal if sedentary (even doing nothing, they use more energy). In that situation, if they suddenly became very active, they could boost their TDEE to say 4000-4500 kcal, and would be able to eat 1690-2190kcal a day, and still have a 2475kcal a day deficit. They could lose the 9kg weight in a month. However it is not very realistic for a severely obese person to go from sedentary to extreme activity in such a short period, and maintain it, and while calorie restricting too.

So it could be done by an obese person, but it’s not realistic then and certainly not for anyone who is only overweight.

A big mistake people make when they try to lose weight is to try and fix the problem as fast as possible. But fast dieting leads to over exertion, over strenuous food restriction, failure and then despair. Even 1kg a week lose is a very high rate and difficult to sustain. Instead of trying to lose as much as possible in a month, it’s better to aim for a sustainable amount every week for a long time - such as 0.5kg. 6 months of sustained slow lose is generally much more successful and achievable than crash/fast/extreme diets that just fail over and over for 6 months. And generally when people do slow diets, they change habits and have a better chance of maintaining it.

If someone is actually considering a diet then the real key is: don’t make it a speed race, make it a marathon. Slightly reduce intake, slightly increase activity every day, and aim for a slow but steady loss. A 550kcal deficit every day is much much easier than trying to rush with 1100kcal deficit, and allows a sustainable lifestyle. For example the 80kg 30 year old person could do moderate exercise (e.g. 10,000 steps a day just walking), they could realistically consume 1900-2000kcal a day, maintain a 550kcal deficit each day and lose 0.5kg every week. In a month they’d lose 2kg, and in 4.5 months they’d lose 9kg.

Like others said it’s technically possible, but why would you want to?

No idea, but any diet that involves weight loss will also need you to quit beer entirely.

I lost 15 pounds in March. I was eating an average of 1,100 calories per day.

It’s possible. Just depends how fat you are. If you’re 500lbs, and do a crash diet, sure. Maybe even more.

If you’re 140lbs…ehhhh…maybe not.

Everyone here talking calories and forgetting water weight. Boxers etc. will drop carbs entirely to make a weight cut-off. Two aspects to consider here, glycogen and inflammation, both of which store water. If you are not fat adapted and stop carbs your glycogen will deplete (~500g glycogen + 4x that in water, 2.5kg = 5+lbs), also called hitting the wall in endurance sports.

If you have systemic inflammation your fat cells will carry a bunch of extra water (you know when your ankle swells up after twisting, that’s water from inflammation), so removing inflammatory stimuli, foods, environment can cause that to get peed out. Depending how many fat cells, the amount will vary, but could easily be 5kg if obese.

This is how people lose dramatic amounts of weight in the first few weeks of diet. Actually removing fat is a lot harder, but it starts in the kitchen.

I mean it’s close to doable but you’d be pushing what’s healthy in terms of weight loss. The problem with rapid weight loss is mainly yo-yo dieting. You usually use a fad/crash diet that isn’t sustainable long term and then gain it back. Lifting + some cardio is the best bang for buck in terms of calories burnt for most in terms of time/effort.

The boozing is a problem for a couple reasons (beyond the obvious reasons, but I’ll spare you the sermon there). One beer is ~112cal. Maintenance for me was -2200cal back in the day. Drinking ten beers, which back when I was boozing was enough to get a buzz going. That’s 1120cal, eating at a loss for me was 1600-1700cal if I recall. So one night’s buzz undoes 2 days dieting, at least.

If you then eat to account for it, you run the risk of getting most your calories from booze, which can be incredibly harmful for you long term, I.e. deadly I’m pretty sure.

If you want to do it naturally, combining prolonged water fasting and endurance exercise is the way.

I once lost 18 lb in 10 days with it. I am already quite lean so I stopped.

You have to build up to it. Both in terms of walking or slow running long distances and being fat adapted. I started with intermittent fasting, omad etc.

I lost about 5-10 pounds a week for a while when I first started losing weight. But I was also extremely overweight.

Actors are liteypaid for their body so they can dedicate their entire time (and crazy amounts of money) into a diet and exercise routine.