re: Recommend me a diet/fitness plan Update 1

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Criticism doesn’t bother me at all. I deserve it. I usually am around 240 but I blew up even more this year. I don’t have diabetes I recently done blood work for that.

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thats good man. then based on that, lets try this

for now i would start with this the next month or 2

1) 3 meals a day only, no snacks

2) no cokes or alcohol or drinks with calories, zero calorie sodas are fine

3) no 2nds, 1 plate only

4) no fast food

5) when you sit down to eat, no tv, no phone, no distractions, sit down as a family.

6) take a bite, sit you fork down and chew counting to 30, wipe your mouth and take a sip of water. do this for every bite, it will be extremely slow and that is good

-will allow you absorb more nutrients due to chewing your food better

- will allow you brain time to catch up and receive the signal that you are full, so no overeating

7) walk 1 hour every afternoon. can be broken up, but 1 full hour of walking every day

8) 8 full hours of sleep every night. this is as important or more important as anything else. make it a priorty and focus on sleep hygiene. put tape of any electronic lights make the room pitch black and cold and if need be, take low dose melatonin

9) no tv during the week during daylight hours. this will force you to get out and move around and no endless scrolling on social media either. read a book or pick at the garden, work on something, throw the ball with your kid, ride a bike something.

10) twice per week- 5 sets of 10 squats, 5 sets of 5(each leg) lunges, 5 sets of 10 pushups.

good luck man, we are here to help, for support, for motivation and even to help with discpline.

I do understand what you are going through, i allowed myself in 2014 to get up to 243lbs and couldnt tie my shoes without getting out of breath. dropped to 182 from january to july 15th. it can be done and you dont need to do that fast. take your time and slowly develop habits. I already had mine just got out of them for 18months.