Best way to drop 12kg of fat = cycling or weight training 3x per week?

[cyberknight]

It always boils down to calories in v calories out = calorie deficit.

How you go about it, is varied.

You could go low fat or high fat diet based, increase protein to help lean mass.

I think I agree with the 1 st part but as already mentioned the vast majority have excess protein already so any extra is converted to sugar then fat is not used so high protein diets are a misnomer

 

[presta]

my experience: it feels like my body is trying to reduce my metabolic rate to match the lower calorie intake

I missed this when I listened the first time:
"if you reduce your calorie intake you will lose weight but it slows down your metabolism"
Prof Tim Spector (from 4m35s)

 

[T4tomo]

Intermittent fasting for me. Just seems easier than counting calories and has other health benefits too. Just started back on it myself.

I don't want to make assumptions from your profile pic, but.... intermittent fasting and training / exercising fasted is defo not recommended for women, particularly once of a menopausal age and beyond.

Low carb and high protein diet is recommended, it helps to offset muscle mass decline, which hits women much more than men at that age and a good balance or cardio vasc and toning / stretching / strength work out.

 

[CXRAndy]

I think I agree with the 1 st part but as already mentioned the vast majority have excess protein already so any extra is converted to sugar then fat is not used so high protein diets are a misnomer

I can lose more weight by increasing protein intake then other food.

I employ intermittent fasting with high animal fats and proteins, virtually no carbs

 

[Legs]

Ride your bike in the evening. Have a shower. Brush your teeth when you get out of the shower so that you don't get tempted to raid the fridge 'to replace the calories'.

 

[Dogtrousers]

I was in a rush and a bit distracted and I forgot to have breakfast this morning. I didn't remember til lunchtime.

I can't wait to get home and weigh myself to see how many stone I've lost.