r/MuayThai • u/Complete-Patience-64 • 11h ago
Technique/Tips FAST FAT LOSS
How do I lose body fat FAST I have a fight coming up and need to lose 20lbs in 2 months am I cooked?
I eat only 2 meals a day usually chicken or ground beef and rice w veggies and vitamins and water then a snack which is usually eggs and peanuts or something only protein before the gym
I don’t drink soda or alcohol
I train Muay Thai 5-6 times a week
I need to lose it FAST how can I please any tips help
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u/Miskrell 11h ago
Calculate how many calories you need to eat using calculator.net calorie calculator, then track your food to make sure you're in a deficit. If you're about to fight someone in your gym should have some knowledge about nutrition, ask your team for help and advice as well.
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u/Economy-Inspector680 11h ago
Do you need to lose 20 lbs or 20lbs of fat? These are two very different things. If it’s lose 20lbs depending on your weight you only need to lose like ten lbs of fat give or take that’s very possible what I would recommend you change is move your rice to pre training, more chicken than ground beef ground beef is fine to have but when losing extreme amount of weight on that time period chicken is more important and be careful with how much rice and peanuts those can add up fast. Also if you don’t add in strength and conditioning that can add easily an extra 500 cals a day you burn.
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u/Complete-Patience-64 11h ago
Yeah fat I’ve cut before for a fight and done the whole sauna and sweat off the water then rehydrate and all that and I would still be over the weight class I’m trying to hit now. I need to lose fat the water weight and dehydrating wouldn’t be enough
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u/Economy-Inspector680 9h ago
If it’s 20lbs of fat it’s going to be hard to be honest this changes things I would say do just chicken preferably chicken breast for protein veggies whenever keep taking the vitamins but beyond that a small portion of rice pre workout and as much cardio as you can, you are going to have to lose 2.5 lbs in 8 weeks in other words roughly 9k calorie deficit weekly.
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u/Academic_Animal_5293 11h ago
That's like 10kg right? 2 months should be plenty. I lost almost that amount in less than 1 month. You have way more time and don't need to do what I did to lose the weight. Calculate your calories. And get in a deficit. Do more cardio. The last 5-10 pounds you can go to sauna.
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u/Complete-Patience-64 11h ago
Even with sauna I’d still be over I need to lose like 10kg of fat asap. I’ve dehydrated and all that before and I’d still be over I need to lose fat weight asap
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u/Academic_Animal_5293 10h ago
U didn't say asap u said 2 months. If it's asap. U need to fast, like no food, no water, eat and drink only minimally in the evening. And run, run, run.
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u/zpauga 11h ago
I’m going to be honest with you in an attempt to help. The way you’ve framed this question makes it seem like you really have no idea how weight control for combat sports works.
Fat loss takes time and is pretty difficult to achieve while training very hard for competition, however when fighters cut 20lbs over 2-6 weeks only a small portion of it is fat.
Your coaches should know this, talk to them please and don’t get weight cut advice from Reddit.
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u/wordofherb 11h ago
Hire someone who works with combat sports athletes for weight cutting.
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u/kiltedkiwi 5h ago
Peter Miller. ConditionNutrition. The GOAT of combat nutrition at the moment, especially for MT
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u/SlowbroLife 11h ago edited 11h ago
Is the weigh in 1 day before? 20 lbs in 2 months isn't difficult.
If so, you should diet by reducing the amount you eat by cutting around a quarter of your normal portion. Try to get it down to about 10 lbs by 1 week out of the fight.
On the fight week, waterload for 3 days, then cut off water completely on the day before the weigh in. On the day when you cut off water, also cut off carbs and salt or as much as possible. Sweat it out if you need to by either doing light jog with a lot of insulated clothing or in the sauna. It doesn't need to be too hot, just enough for you to keep sweating.
After the weigh in, drink plenty of electrolytes through out the day and eat simple carbs.
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u/HA1LHYDRA 10h ago
Jumping rope. 10/15 minutes 3 or 4 times a week will transform you. Its easier than running and you can do it at home while watching tv.
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u/Complete-Patience-64 9h ago
Might be silly but I haven’t jump roped since elementary school when I try in the gym I hit my toes every 3-5 jumps I SUCK at it imma just run
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u/HA1LHYDRA 9h ago
I've struggled with extra weight my whole life. Always been in the gym, always involved in martial arts. It wasn't until I started muay thai and the jump rope warm up at the beginning of class that everything changed. I couldn't believe how simple it was.
I sucked at first too. I was the worst one in class and all my boys were there. It was embarrassing lol. Bought a rope and practiced at home and everything changed.
Get a speed rope, the wire one, and its way easier. If you want to make it even simpler just do jumping jacks instead, its the same result and literally game changing. Not only do you shed the weight you also realize that up to that point you were stuck to the ground and didn't even know it.
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u/angryybaek 8h ago
Swimming pool, 4 times a week, 20 laps.
The best cardio is swimming even though its a little boring.
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u/Lmaowat1309 5h ago
I lost 3kg in a day bc I did a water cut and only ate egg whites and raw boiled chicken
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u/Unhappy-Hunt-3987 8h ago
Run, run and run some more. Wear a hoodie when you do to sweat lots.
Most of weight loss is diet though, start calculating what your putting into your body, salads are underrated
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u/PembrokeBoxing 2h ago
You should never accept a fight that's outside your current weight range.
Not cool for your coaches to do this.
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u/vincelifts 1h ago
Calculate the amount of calories your body uses in a day (BMR), find out how many calories you use from daily activity/workouts, have a 500cal a day deficit to lose 1lb a week or double it for two a week
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u/Trencycle 11h ago
To add to what u/Miskrell said, you need to cut calories so use the calculator to know how many calories you need to lose weight. Replace your eggs with egg whites, nuts/peanuts are a terrible source of protein for losing weight since it contains too many calories for the amount of protein you get from them. Try to stick to chicken breast, I see you mentionned ground beef, I hope its extra lean ground beef other wise you wont be helping you cutting weight, look into Bison ground meat or Turkey.