Hello Kenny and welcome.
I hope you find the help and advice, contained within various sections upon the forum, useful in allowing you to achieve your intended goal over the coming months.
Although they’ve been somewhat blunt in reply to your question, I do agree with the points raised by Necessary, not least in suggesting that skipping meals is a bad idea.
Regardless of your current weight, you should ensure that meals are eaten regularly throughout the day, reducing both the risk of hunger and the tendency to over-eat.
Additionally, although study and exams may have taken over your life recently, I’d also agree that exercising isn’t something that you shouldn’t have given up on either, for stress relief if nothing else.
With constructive criticism out of the way, four months provides more than enough time to lose a considerable amount of weight, allowing you to feel happier and more confident about attending the party.
It will require application upon your part, since weight loss is something that will not occur without a change in your current habits. However, provided you’re willing to make changes, then you can comfortably achieve a weekly loss of 2-3lbs.
I can appreciate the reasons behind why you wish to begin losing weight quickly, Kennywy, but don’t consider reducing daily calorie intake to a ridiculously low amount in an attempt to witness an instant difference. Granted, a severe calorie reduction may work for a few weeks, but in the longer term, it’ll prove detrimental to your progress, in addition to leaving you with insufficient energy to exercise regularly.
In order to ensure sustained weekly weight loss, without the risk of the dreaded plateau, an initial daily deficit of 500Kcal will allow you to achieve such an aim.
As you’ve provided current statistics, I’ve taken the liberty of calculating both your BMR and TDEE, both of which you need to be aware of, since the deficit introduced between the two allows fat to be burned as your daily energy requirements continue to be met.
Based upon your current measurements, your BMR is 2046Kcal. This figure is how many calories your body requires in order to maintain your existence, while your TDEE amounts to 2455Kcal. Your TDEE is how many the body needs to maintain a certain level of activity. Given that you’re currently sedentary, I’ve multiplied your BMR by 1.2 in order to ascertain your TDEE.
To begin utilising the energy stored in existing levels of body fat, you need to introduce a daily calorie deficit of around 500Kcal. By repeatedly running a daily calorie deficit of 500Kcal, the body will quickly turn to burning fat in order to meet your daily energy requirements.
If daily calorie reduction is combined with regular exercise, in addition to reducing your existing weight, you’ll also improve your level of fitness and body composition.
Concerning diet, eliminate as much refined carbohydrate from your diet as you can, in addition to ensuring that daily protein intake amounts to 1g per lb of body weight. As you’re only 16, your body is still developing, so it requires amino acids to ensure that growth and maintenance is maintained towards adulthood.
As for your dislike of veg, I’d suggest that you experiment, finding offerings that agree with your palate. For example, I dislike the taste of green cabbage and cauliflower, yet I’ll happily eat spinach and broccoli. Additionally, instead of steaming veg, finely chop/ grate it and saute in a frying pan.
Lastly, as for exercise, in addition to the suggestions already put forward, I’d recommend re-introducing cardio exercise into your schedule. While basketball is a good choice, due to the periods of intense activity, it also wouldn’t hurt to include running into your exercise schedule either, focusing some of your training around HIIT sprint activity.
Equally, by joining a gym, you can also increase your level of weight loss and improve your body composition. Ultimately, the choice is yours, Kenny, but you do need to re-introduce a form of cardiovascular exercise in order to assist with weight loss.
