re: Almost 40 and I’m officially fat

Losing the weight = diet first. Use a calculator to determine caloric needs based on your age, weight, and activity level. Track calories using an app or journal. 20/4 works for a lot of people. If you notice you binge too much in the 4 hour window, stop doing IF. It’s not the only way to lose weight.

Health = Start a strength training program. With your back issues, I’d recommend a PT or someone that can guide you through workouts that are safe for you. Any basic strength program though is recommended. From what I’ve seen, it is absolutely imperative for people to get strong with (relatively) heavy weights if they want any kind of healthy, active longevity.

Since you can’t run, walk. In fact, walking might be better than running for many people needing to lose weight and gain strength. If walking is a no-go, try swimming or biking. You don’t need a lot of cardio. Say 15-20 minutes a day on average of steady, easy aerobic activity to start. See where you are in a few months before increasing.

Guarantee you can lose you 30 pounds by Halloween.