u/Ace_Donut777

Hi everyone,

I’m considering starting OMAD (one meal a day) and want to do it properly—not just for quick results, but in a way that avoids rebound weight gain.

My context:

Height: 5’2”

Weight: 62.15 kg

BMI: ~25.1

Timeline: ~1 month (I have an important event coming up)

I’ll be working out at home (walking + starting basic strength training)

What I’m trying to figure out:

How do you structure your one meal to maximize fat loss but still get enough nutrition?

What kind of calories/macros actually work best on OMAD?

How fast is realistically sustainable per week without triggering the yo-yo effect later?

Any mistakes to avoid that cause plateaus or rebound weight gain?

Is OMAD even a good idea for a short, slightly aggressive cut like this?

I’m okay with pushing myself, but I don’t want to crash and undo all progress after.

Would really appreciate advice from people who’ve done OMAD successfully 🙏

Hi everyone,

I have a big event in 1 month and want to lose as much fat as possible without making myself sick. I’d really appreciate honest feedback on my plan.

Stats:

Height: 5’2”

Weight: 62.15 kg

BMI: ~25.1

Week 1 Plan:

Goal: 3 kg this week

Daily weigh-ins

30–45 min workouts (plus walking)

Starting home strength training (can’t afford gym)

Diet: cut junk, one big meal a day, 2–3L water

Measurements (current → final goal):

Arms: 13” → 9”

Bust: 36” → 34”

Waist: 29.5” → 24”

Hips: 38” → 34”

Thighs: 23” → 18”

FYI: the end goal is not for one month, it's more like in a period of 3-4 months if possible.

Day 1:

Workout: 22 mins

Diet: cold coffee + water + one meal (dinner)

I know this is aggressive, but I’m trying to push myself while staying healthy.

Questions:

Is 3 kg/week realistic and how do I do this effectively

Is one meal a day okay or risky?

How should I structure home strength training for faster fat loss?

What would you change if you had only 1 month?

Appreciate any practical advice 🙏