re: Recommend me a diet/fitness plan Update 1

I'm sure I'll get downvotes, but I would recommend Opatvia for you.

Its easy and the weight falls off very fast.

The hard part of the diet is when you hit target weight and get off the pre-packaged stuff - that is when the real challenge begins, but at least you will be 100 lbs lighter at that point and in a much better spot to start excercising.

People hate on this diet, but the truth is it is the easiest one out there due to pre-packaged meals that actually cure the hunger.

Yes it tastes terrible, yes its not as healthy as a whole foods option. Yes its expensive. But your chance of success is much higher on this diet than others, IMO.

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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.

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Good Thread, let's keep it going.
I'm 52 6' and was 260 when I started. My goal is to get back under 220.
In July, I decided to take a break from drinking.
In August, I figured if I'm not drinking I need to fix my diet so I started 30 days of Carnivore. That went fine and was easier than I thought, although it's tough in how restrictive it is. Of course I could eat ribeye every night.
So far I've dropped about 25 lbs.

Throughout I've lifted around 5 days a week, nothing real heavy working different Muscle groups each time.
4-5 days a week I either do elliptical or ride a bike 30 minutes. I'm limited on cardio because of a bad knee, but just push through.

I'd say start slow and get your eating right. And as others have stated, get moving by walking or something every day.
You can do it, for me the biggest part of it all is getting right mentally.

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awesome man. with that knee, you should look into the kneesovertoes program from athletic truth group. their programming will get that fixed up and they offer regressions and progressions for all their movements that can be done by a 85 year old all the way to pro athelete. Ben Patrick the creator test all regressions on his mother who is 70+. if she cant do it, its too advanced as a starting point.

let us know man if you need guidance on the lifting. :cheers:

great job and keep it up

If you lower your calorie intake and move more you will lose weight guaranteed. How to do it? LSU777 gave some great pointers and I wouldn't get to caught up on how to optimize this process. You have alot of weight to lose, so any change in those 2 areas will be a positive. I'll give some tips I've used and that have some research backing them.

Make NO food off limits. Anything is ok to eat in moderation. If you go SUPER strict, you'll statistically relapse and kick the diet. Diets at a very high percentage fail, and most people will try 3-4 diets and fail at all of them. IF, IF you really want to change your life for the better, YOU MUST understand calories.

Calories in - Calories out. Less in - more out = you lose weight. Start counting your calories. Don't make a massive change to your diet day 1. Count the calories you eat (Myfitnesspal APP). This is a must IMO for long term change.

Some things I think you can do now to assist in the body transformation.

Walk. Get a step counter, and set an attainable goal. If you're walking 3000 steps a day in your normal movement. Then walk 5000 a day for a week. Bump that up as the weeks go on trying to get to a stable 10000 steps a day as a baseline.

Limit the calories you drink. Sodas are awesome...but they are often the culprit behind the excess calorie intake. Try drinking some flavored water like MIO or diet cokes. Ideally you'll learn to love water again, but some flavor is fine.

Weight training is great, and we should all do it. However, yoga and body movements are great for flexibility and mobility. Flexibility and mobility are what will allow you to sit down on the floor with your grandkids to play and be able to get back up. So, try some youtube videos with very basic stretches and movements. You can search 'obese beginner's workout', there will be plenty of content available to do at home. Simple home workout

It's great to see all the folks chiming in wanting to change their life for the better. It's a worthwhile journey and I wish you all luck. Don't wait until everything is perfect and optimized. Just start moving and creating some attainable goals for yourself. Good luck!

one thing that i have a problem with is

"don't let perfection get in the way of progress"

if you screw up your calories for lunch, don't just say frick it for the rest of the day. get back on track.

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Also I have a family member who is in a similar situation who wants some guidance. She has diabetes which I know nothing about. Does that change anything for her diet?

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Long story short...

Got a bad case of covid back in February and just never recovered. In fact, I kept getting worse. Went to Dr and was diagnosed with diabetes on May 8.

62 yrs old. 6' 2" 285lb
A1C 12.4
blood glucose 386

He put me on Metformin plus Glimepiride.

After some reading I went low glycemic load eating which turned into Keto.

I learned about insulin resistance so now I walk 1.5 miles every morning.

At my 3 month checkup I had lost 40 lbs, A1C 5.5 and blood glucose 98.

As of this morning I'm down 60 lbs total. I'm off the
glimepiride and my metformin dose is cut in half.

So today

weigh 225 lbs
glucose stays between 90-100
I assume my A1C is still low but won't find out until next month.

It's hard work at first but I find I no longer have cravings for certain foods. It's really important to use the glucose meter and find out which foods impact your blood sugar.

what diet/fitness plan did you decide to go with?

I decided to go with LSU 777. Im increasing my protein and eating smaller portions of everything else. No sweets or coke. I’m also going to do the hour a day walking and squats. I will limit my whiskey to 1 day a week (LSU football).

Great work Hob, keep it up .

Getting fit is so simple but it hurts along the way!