I've had success last year and am looking to doubling it. I was 275 (6'0" male) a year ago today. I'm down to 220 right now. It's a combo of diet and physical.

1.) I started keto, and transitioned to low card after 3 or 4 months. I was more successful losing points on keto, but I found life was just easier with my wife and kids do switch to a low carb diet. By low carb I mean 40 carbs or less per day. Here's the kicker - don't cut too many calories. Slowing your metabolism through starvation aas real for me. I lost more weight eating 1850-2000 calories per day than 1250 calories per day after the initial few weeks when your body adjusts. Use a TDSS calculator and find out how many calories you need to eat to maintain, and cut that by 500 or 750 calories.

2.) Spend time moving. I bought a treadmill and jog 3 or 4 miles a day. You don't need to run, but get your heartrate in the 110 to 130 range for as much time as you can dedicate to it each day. If that's just 10 minutes every 2 or three hours walking around the office building fast, do it. Make sure you walk for at least 10 minutes three times a day at the minimum.

3.) Compound lifts, namely squats. Spend two or three hundred bucks on Craigslist or Facebook marketplace and get a squat rack, bar, and some weights. Start with just the bar and do 2 sets of 5 and the third set as many as you can do without breaking form. Move up 5 pounds when you can do 10 reps on the third set. When you get to 95 pounds sit there for a few weeks and work on maxing out reps on the third set in an effort to perfect your form and mobility before moving up in weight again. Do this on Monday and Friday, and deadlift on Wednesday. Get your muscles stressed and burning calories.

This post was edited on 2/6/21 at 7:09 pm