Committing to get back in shape

I’ve gone through it over the last few months and it was honestly way easier than it seems. I’ve lost 35 lbs while intentionally putting on more muscle. Target weight is 10 more pounds and then re-evaluate. Total body recomposition.

My “tricks” have been pretty basic:
Pay for double meat, need the protein and it fills me up (sandwich, salad)
I eat a lot of apples…very low calories and satiating
Frozen berries are a low calorie dessert


Otherwise, I am just considerate of what I eat. People will assume I did it through a GLP-1 but it’s just self control and a bit of working out.

Post a pic of your current fat self on the fridge

If you can pull off an hour on the treadmill at 6.5 incline and 4.5 speed, you'll burn about 600 calories.

Don't weigh yourself frequently because you'll get discouraged. Number won't drop that quickly.

25 pounds....you can get there in like 6 months my dude

You got this!

As posted previously, start with what you can execute 90% of the time, weather permitting. Walks. Walks. Walks. Classical music, podcasts.

Put it on your work calendar so nobody books meetings. Need to move one or two? Fine. But no playing the, "I just got too busy today," game.

Do five pushups when you get out of bed next week (tomorrow), and five before you get into bed. The week after, do six. Establish the habit. Profit.

If you have an Apple Watch, Zones was a cheap app (single purchase, no subscription) so you can put a check on how much you're actually working, or if you're strolling.

I was exactly where you were, like almost exactly a couple years ago and am now down to 165 and have been so for over a year now. You can definitely do it and it really isn't that complex.

Figure out what you true calories burned a day is (excluding exercise, just a normal day with normal activity). Track accurately what you are eating and consistently be in a deficit. Working out, make sure to do plenty of strength exercise and caridio, you'll need both. Make sure you are getting in your protein first and foremost, then fill in the rest of your caloric needs around that. Don't demonize carbs, just be smart with them.

One thing that kind of helped me add some prospective when it came to trying to figure out diets and what to prioritize and not as it can get complex and paralysis of analysis mode hits me hard sometimes:

Calories in vs calories out will determine your weight on the scale
Macronutrients (proteins vs carbs vs fats percentages) will determine your body composition
Micronutrients (vitamins, fiber, minerals, etc) will determine how you feel, energy levels, immune, etc

Kind of helps simplify areas to work on if one of those three isn't performing how you want it to.

Lay off the dog shite food and get off your arse.
Getting in shape starts in the grocery store