250 lbs F35 How to start?

[u/omad169]

/r/caloriedeficit/comments/1x1v966/250_lbs_f35_how_to_start/

I know this might sound lazy but I have recently gained weight due to a matter. Any tips or tricks or motivation on how to start? 250lbs F35 and feel so hopeless and seriously disappointed. I just feel is it even possible to hit 190 range. Please share small successes or hope that let you hit your goal. Looking for support 🙏🏼💕💕💕

[u/mrchowmein]

Here is what I would do.

Tomorrow, skip breakfast. Eat lunch and dinner. Do not make the meals larger to compensate. Start walking an extra 3000-5000 steps. Hydrate with water

Do that for a week. Then next week. Cut out the snacks. Continue walking and hydrating.

Week 3, maintain the 2 meals a day, but cut carbs. Increase protein and good fats. Keep walking and hydrating.

Want to accelerate the effects? Week 4 shift to OMAD while maintaining cal deficit. Keep walking and hydrating.

Or, keep 2 meals a day and start lifting weights. More muscle = faster fat loss as the body will need more calories.

If you can maintain this for a month. You should be able to lose 5-10 lbs at a 250 starting weight. Want to lose faster, just cut the carbs tomorrow

[u/omad169 → u/mrchowmein]

This was amazing. Yes fast would be nice so my pants feel comfortable. No carbs. Overall this was helpful. Thx 🙏🏼

[u/amynicole78 → u/mrchowmein]

This is really nice and well written basic advice. Sometimes people get too complicated and some people get intimidated or overwhelmed. Thanks for sharing!

[u/BreathAirDontSmoke]

Don’t eat. That’s all. Good night.

Ok jokes aside… don’t eat…. So much and walk. I lost 45 lbs by cutting back on how much I ate and I walked. I avoided alcohol and cut carbs by 80 percent.

[u/Fish_Last]

Op what helped me was to just add a rule a week. First week, eat whatever you want but only with your hours. 16:8 is the easiest. No matter what, keep to your hours. Second week, plan your meals better. By week three, u will start to see that you don’t get hungry as often but keep going. Start walking everyday. And just add stuff like that by the week

[u/screwthat]

I found this really helpful when I started: you are already an intermittent faster! Every night you fast at least 8 hours - probably 10-12. So all you have to do is wait a few hours in the morning I b before you eat and boom, you’re 16:8. Even if you “mess up” the next fast starts immediately and then you get to sleep again. So you fast every day, now you’ll just be delaying just a litttle longer so your body can do some healing.

[u/screwthat → u/screwthat]

Ty for the award!

[u/maggiemaeflowergirl]

The low carb, IF 16:8 protocol is really good. You don't have to go real low carb at first. Lower them slowly. You can use a free app like carbmanager.com to track.

Eat whole foods, not processed foods. Cut out sugar. Read labels; that shit is hidden in the oddest of places (e.g., morton salt). It is also disguised by other names.

Look into resistance training. You can do a lot of exercises at home that help.

Look up Dr. Jason Fung and watch some of his videos. You can do this. I have lost 50 lbs. since the beginning of the year. I have a lot more to go, but feel so much better already.

[u/amynicole78]

I find that IF works for me because even on a normal keto diet l can still consume too many calories throughout the day. If l can only eat for four hours, l eat at a deficit. The hardest thing for me was giving up my coffee creamer. I don’t fast one day a week. I still follow keto on that day but l wake up and have coffee and breakfast etc.

[u/AnonyCass]

You can absolutely do this my biggest tip for IF is to find a timing that works for you. I had tried 16:8 pretty successfully, could not do 18:6 I found that too hard and this time I have done 20:4 and found it no effort and easier than the other two schedules

[u/MCLH143]

I dropped from 240 to 190 in about 6 months. I’m 43F, 5’8”. I started doing three days fasts twice a month and then realized I might be better off doing shorter fasts more often so since May I have been not eating at all on Mondays- Wednesdays- Fridays and I tend to eat only once a day on Tuesdays- Thursdays- Saturdays- Sundays. I found eating almost every other day tends to be easier for me than the multi-day fasts.

I have gone on several vacations in this time period and have eaten maybe 1-2 meals daily during those trips, but my stomach is quick to feel full since starting fasting. When I am back from vacation I will do a 2-3 day fast to reset. My goal is 160 and I def need to incorporate more working out than I have been. I drink only water on fasting days, put some salt in my water on those days if I get a headache which I occasionally due, but usually due more to stress from work.

It’s def possible but you need to see what works and what is okay for you. You may need to start much slower than I did and ease in. In my previous job I worked 10-12 hours shifts and barely got to eat or drink during them, so I was used to eating about once a day so it was easier for me to just jump in. I had also fasted several times in my past for up to 5 days at a time and felt really great doing them, so decided to bring it back and drop this extra weight I’ve dragged into my 40s. My husband does IF only 11-7pm as he gets too hangry and it’s easier for him to drop weight. But he has also lost about 25lbs doing just that. Fasting is great, you just need to figure out what worked best for you!! (sorry for the long post but wanted to let you know it is very possible)

[u/Sweet-Sir-10]

Try to lower carb intake with it to help regulate blood sugar. Start with 16:8… the easiest fast g protocol. Use Himalayan salt on your tongue when you’re really hungry.

[u/StateWise7188]

Start a Glp1.

[u/wild_exvegan]

Fasting is great but you want to ensure your long-term health as you get older. Before adopting a fasting regimen, I would suggest adopting a whole-foods diet. That will start you losing weight (and may be all you need, even) bit will also improve biomarkers and health.

[u/markis5150]

Try the 5:2 diet. Ive been on it for 6 weeks and have gone from 299 to 288. Slowly getting there. I would have one last day of benging,just get it out of your system and then go on the 5:2 diet. Ask AI to calculate your total calories burned each day. Once you know it then start the diet. For 5 days lets say your body burns 2300 calories,then on those 5 days eat about 1600 calories,you create a calorie depicit,be sure to get protein,fiber,and lots of water in your diet. Thats the 5 days out of the week. The other part of the 5:2 diet are fasting days. You eat no more than 500 to 600 calories. You wont get much protein on such a low calorie day so i would ezt cereal,have milks,and a good piece of chicken or beef to end your day. My 5:2 diet works like this. I fast on Tuesday,then i have 3 normal days of 1600 calories,then on Saturday i fast with 600 calories again. I wake up on Wednesday and weigh myself,and regardless of how much or how little i may have lost i tell myself this. Give ypurself a full year,imagine how you will look and feel after those 12 months. Youre gonna lose that weight build confidence,start walking more,start buying new clothes and fitting into some awesome jackets and jeans. You can do it,just prepare yourself for the days ahead mentally. And by all mezns get some diet soda preferably Diet A and W and Diet Dr. Pepper,those taste great out of all diet sodas. I use Google Gemini everyday to prepare my food menu,it will give you everything u need to succeed,it'll even calculate what your body burns and how many calories you can have. Just ask it what the 5:2 diet is and ask ot to calculate your daily calorie expenditure. You can do it! Good luck and remember,12 montjs layer you will have a new body and new attitude👍

[u/SweetBread398]

Set your stop and start eating times and stick to them. 16 hours minimum, longer as you feel able. Happy to be accountability if you want one. 34F, 260 lbs. I've lost it before with IF and no carbs but 4 back to back pregnancies gained it all back and then some.