I am a 5'11'' 33yrd old male. I have always struggled with my wieght. COVID got me motivated purely because I am afraid of it and am at higher risk with my weight. I have lost a lot of weight before on Keto, and gained it back. As I get older, certain foods don't agree with me and I 'pay' for it later. I think this also helped me with my journey this time. It's not a diet, but a lifestyle change.
Some things I did:
Intermittent Fasting. I discovered this while on Keto. I decided to do it again because I like how it makes me feel. I feel more clear-headed, it helps my anxiety. I feel like I have more control. I don't see myself ever not practicing this, for the personal benefits alone outside of weight loss. I do 16/8, eating in the afternoon/early evening. In the morning I drink green tea w/lemon and coffee, water.
I count my calories in MyFitnessPal. I have counted calories before, done the weight watcher points thing. For some reason, how I viewed this really changed this year. I suddenly felt it was crazy that we measure so much of every other aspect of our lives but what we put into our bodies. We know how much fuel goes into our vehicles, and how much we use. I started to think of it from a data point of view. I don't know that I will ever stop counting calories now, to know what it's going into my body. I guess I enjoy it, which helps. I love my food scale.
As far as food choices, counting calories will point out those 'expensive' foods. It's crazy how many calories are in things we don't think about. I don't do any diet, I eat what I want. I generally try and be balanced, but honestly, I don't put too much into it outside of making sure it's within my calorie limit. I feel this makes it more 'realistic' and maintainable. A few things about me that help; I can eat the same thing every day, I don't need much variety. I love vegetables. I enjoy cooking but I also recognize I don't always want to cook, and don't frown on prepackaged or processed too much. I like all sorts of meat. I do splurge one day out of the week. I don't always go crazy, sometimes I do. I need one day to eat just whatever to satisfy that part of my mind, and it also serves as a reminder of how I feel when I eat that way and why I choose to eat differently.
Exercise: So I just started by walking. That's it. I just walked for a half-hour a day. I did get a smartwatch, and it ties into the whole 'data' thing. It seems to help me, seeing my steps, etc. I enjoy walking and I know it's something I won't stop doing, so that's why I chose that. Currently, I also go to the gym and do the elliptical, because for me I like going to the gym. In high school, I was a gym rat, so it's like getting back to how I used to be, just not as extreme. I weight lift a little here and there, I do plan to put more time on the weights because I genuinely want to get/feel stronger.
So long story short; I make sure to be active for at least a half-hour and I restrict calories For me that has lead to success. In the future, the only change I plan on making is not restricting calories but instead making sure I don't go over what my body needs to stay at the weight I am comfortable with.
Most of the battle is mental, imo. It can swing both ways; too hard on yourself and being too extreme to giving up. I am an addict in recovery, so I am able to apply a lot of what I've learned to this journey and it's helped. The BIGGEST piece of advice I can offer is to treat any single day as just that. If you fail a certain day, don't give up. Take it one day at a time. The journey is constantly picking yourself back up and getting back on the horse, that is it in a nutshell. You need to find whatever it is to get back on there. The second big thing is to remember the 'parking lot effect'. You won't feel that power, that satisfaction, that happiness in overcoming until you get through whatever it is. If you are dreading exercise, just go do it. Your whole mind frame will change after. And yes, you might have to go through dreading it > forcing yourself to do it > feel better after EVERY.SINGLE.TIME. And forever. But that's what it is, that's your story, that's your journey. That's what defines you. Accept it, it's just another part of your day. Some of us have to practice working out and eating right every day, every moment. There are other parts of your life you don't need to work so hard at that others will envy.
Please feel to reach out if you want to know more/discuss more. Thanks :)
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