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

This post was edited on 4/9/24 at 9:05 am

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Posted by dallastiger55

Jennings, LA

Member since Jan 2010

27938 posts

Posted on 4/9/24 at 9:21 am to lsu777

I lost 80lbs 15 years ago and have kept it off

I started small and gave up or swapped one thing a week and it’s amazing what that can do. And it’s attainable and not a 21 day fix

Switched from coke to diet
Cut out drinking to just on weekends vs 5 days a week

Little changes add up and then you fine tune your diet

Prioritize protein and high satiety foods.

Cutting out carbs doesn’t make you lose weight, being in a calorie deficit does. They aren’t your enemy. Just try to stick to whole foods but save a few calories a day for a treat for yourself to keep your sanity

Also I love learning about health and nutrition. Peter Attias newest book “Outlive” is a great book or James Smiths “not a diet book”. Great for audiobooks too.

This post was edited on 4/9/24 at 9:23 am

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Posted by jose