Need advice to lose 40-50lbs

Cut sugar then limit carbs.

For weight loss like this if you’re limited in movement (like scoliosis) I would recommend keto. It’s quite the adjustment for a week but then it’s pretty easy. If you do it right then you’ll lose weight and you’ll feel good and realize how carbs and sugars make you feel.

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Where do I begin?

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Use an app to track everything you eat.
Focus your eating on getting .8 grams of protein per lb of body weight.
Limit calories to approximately 1800 per day.
Weigh yourself everyday.
Get 8000-10000 steps in a day.

After 3-4 weeks of this, add in 3 days per week of weight training. An easy place to start is the Phraks Greyskull LP program from the Boostcamp app.

Follow the above and you’ll lose about 15 lbs the first month. Then it will be about 1-2 lbs per week after that.

Humans are creatures of habit. You are probably a creature of bad habits. Slowly become a creature of good habits: start eating healthy and exercising. That way you won't put the weight back on.

i would start simply with getting 5k steps in and then keep it simple for diet

2 meals

meal 1 around lunch- 8-12oz portion of protein, lets keep this one on the leaner side and some green veggies

meal 2 around dinner- 8-12 oz portion of protein but this one can be a little fattier. a portion of starchier carbs, some fruit and some veggies


so a palm of protein is around 4 oz. we want to start with about 2 or 3 palm size portions

For starchy carbs something like white rice or beans. looking at a palm size portion.

for exercise just try getting in 5k steps everyday for next month and try and do 50 bodyweight squats and 50 pushups everyday for the next month. i know that doesnt sound like much but it is a good start to start building habits that you can slowly build on.


some tips-

-no distractions while eating. no phone, no computers, no tv etc.

- only drink water and zero sugar drinks. you can have coffee with some zero calorie sweetner and small amount of fat free milk. like a splash. drink 5+ bottles of water per day

- when eating the last meal of the day, save the startchy carb for last and only eat it if you are still hungry

- when eating, take a bite, chew the food at least 10 times. then put your fork down after each bite, wipe your mouth and take a sip of water. this will keep you from eating too fast and will allow you mind time to know you are full.

-if possible go for a 10-15 min walk after each meal. helps a ton overall

- if you are still starving, you can add like 2 eggs and some bone broth before bed but try not to do this

- if you have a sweet tooth- you can add some fat free Greek yogurt and some small amount of fruit or low fat cottage cheese and small amount of fruit.


this is a good place to start without knowing rest of history, male or female etc.

but i will say, do not be scared to lift heavy, it is very important to build strength and muscle retention

also dont be scared to use a prescription like Wegovy or mounjaro to kick start the journey. so many will poo poo the idea but its your journey not theirs.


beef broth is a great way to curb hunger in a very low calorie way.


oh and have full blood work performed with full hormone panel. dont give a frick what the doctor says, make them do it for you

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Where do I begin?

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you are consuming more calories than you are burning.

1. Do everything the same on day 1, except track it in an app and see how many calories you are eating and drinking like normal. This will let you know what you've been doing.
2. Use an online calculator that will estimate your maintenance calories for your age and weight. This will let you know what you can do to stay the same.
3. Start tracking your meals and consume a few hundred calories less than the calculator tells you is your maintenance calories. This will show you what to do to lose weight.

Start there.

Obviously tweak or eliminate the foods that raise your blood sugar.

Glycemic Index

Seen a lot of research on walking. Basically, it says if you can walk around 7500 steps / day.

There are many videos. Here's Two: LINK.

LINK

I have an app and try to get that daily. Couple with some upper body work outs. Seems to work.