Over the pandemic I put on a bit of weight. I had reached around 187 at a height of 5’8. My eating habits were pretty terrible. I was constantly eating out, drinking and partying, and doing no form of physical activity at all. It’s easy to think you’re not fat, your brain deludes you into thinking you’re fine. However, eventually I realized I needed to make a change and I started my journey at 187 2 months ago.
I wouldn’t recommend trying too many things at the start of the diet too fast. For me, the first thing I did was start counting calories. I added in no physical activity and just cut my calories to 2000 a day with no cheat meals. After a few weeks of this and losing around 15 pounds, I added in cardio. If you’re not doing any cardio, start light with just a walk around the block. Gradually increase this.
After a few more weeks, I added in weight training. Generally, you don’t want to lose more than 1% of your body weight a week or you increase your chances of burning muscle. I started weight training to prevent this and actually have been putting on muscle (my scale weight stopped dropping as much when I started) . I started weight training 5-6x per week and upped my cardio to longer (5 mile) walks a few days per week.
The other day, I hit 154 on the scale which is over 30 pounds down. I also upped my cardio again to around 40 miles of walking per week, upping my calories to 2300 on days where I walk, trying to get in around 100g of protein in per day.
It’s been hard but rewarding, and the results are very motivating. People treat me differently now and my physical and mental health are much better. Just wanted to share for some motivation! Make small gradual changes and you’ll see results
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source https://www.reddit.com/r/loseit/comments/pvhjor/i_lost_30_pounds_in_2_months/
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