# New to Freeletics and don't know what program to choose

**URL:** https://forum.freeletics.com/t/new-to-freeletics-and-dont-know-what-program-to-choose/5536
**Category:** 🇬🇧 English speaking Forum
**Created:** [January 23, 2023, 10:05am UTC](https://forum.freeletics.com/t/new-to-freeletics-and-dont-know-what-program-to-choose/5536 "2023-01-23T10:05:01Z")
**Posts on this page:** 1
**Showing post:** 5

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### Author: ![Ben](https://dub1.discourse-cdn.com/flex013/user_avatar/forum.freeletics.com/ben/32/28_2.png) [@Ben](https://forum.freeletics.com/u/Ben)
#### Post date: [January 23, 2023, 12:53pm UTC](https://forum.freeletics.com/t/new-to-freeletics-and-dont-know-what-program-to-choose/5536/5 "2023-01-23T12:53:01Z")

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> [@matti](#):
>
> What would you recommend for a 2m tall guy weight around 120kg, I would like to cut 20kg before summer, is that even possible? And what journey should I choose to focus on?

It’s definitely possible, though it is also a good idea to speak to your doctor if you want to try and lose so much weight so quickly. A generally accepted goal of losing 0.5kg to 1kg per week is usually considered ok, and for this you usually need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

So if you aim to lose 20 kg, you should be able to accomplish this in around 20 weeks. But it is not easy-90% of the work here is going to be done in your diet and what you eat.

> [@matti](#):
>
> Atm, my diet is high protein medium fats and only some carbs, but atm I don’t see changes in my body even tho it’s been 1 month of eating like this.

To be honest, to some degree it doesn’t matter what kind of diet you are on-if you are on a high fat diet taking in more calories than you burn you will put on weight just as if you were on a high carb diet. **The key is to be in a caloric deficit**. It is important to bear in mind that diets high in fat tend to have a much higher caloric density than foods low in fat.

I find **personally** , a high carb low fat ( generally 75-80% carbs) plant based diet the best way for **me** to lose weight on a sustainable basis. I find this helps me to very easily be in a sustained calorie deficit.

If you are not seeing any change in your bodyweight you are eating too many calories and not moving enough.

If you haven’t already check out the below for some inspiration 👇🏻

> [@My journey to the OLD ME](https://forum.freeletics.com/t/my-journey-to-the-old-me/5048):
>
> Hi everyone. Here’s my story. Maybe it inspires you or you can relate a little! First let me mention that I work at Freeletics but never stepped into the gym and barely knew how to use the app. So, I’m 49 years old and for the most part of my life, I’ve been pretty in shape (without a fitness routine). But my metabolism changed over the years and gaining weight became a problem. Covid and a foot surgery added almost twenty kilos to my body in 2021/2022. By July 22 I was looking like a muffin wit…

:clapclapstatic:

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