Background first.
I was always heavy. A couple of years ago, when I started my career and moved out, I was at 128kg and I got all the way down to a low of 95kg after only a year. I then balanced out at 99kg when I eased my regime and that's a weight I'm happy with.
Last year I returned to the family home after my job went work-from-home and unfortunately went back to old habits (lots of junk, bedtime feasting, no activity) and have gone back up to 115kg.
I have done this before so I can do it again and now that life is returning to normal (I expect to move out and go back to the office most of the week by the end of September) I have some urgency and a target to reach - my non-scale victories are the shirts and t-shirts I would wear to work which no longer fit and also a slim fit suit that I wore to my Brother's wedding in December 2019.
Here's my plan, it's a mix of intermittent fasting and low carb with daily exercise:
Meals:
No food before 4pm, just water and black coffee.
4pm - snack before I workout, mostly eggs and ham with a small piece of soda bread.
8pm - a normal meal (carbs ok). I don't really have control of dinner since at home I only cook it once a week, but I try to keep the portion to a medium and not eat so much carbs
No more food until bed time around midnight.
Exercise:
Gym every weekday - about 40 minutes of cardio machines, some light abs and restistance machines and occasionally heavier weights but not so often.
Swim - There's a pool at my gym. I will swim for 20 to 30 minutes maybe 3 times a week.
On the weekends I might not go to the gym, but I do go for a longer swim on Saturdays. Sunday is a rest but I do try to do something active like a long walk.
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I have been doing this for 3 weeks so far and results are good so far. The fasting is not difficult and the exercise is great. I am starting to see differences all ready, haven't lost much mass yet but my torso area is a little more loose and soft. I haven't weighed myself because my scales are broken (going to get new ones soon).
Very optimistic so far, I am on track I think for a noticeable difference by mid September. Hoping to get under 100kg by Christmas time.
Edit - btw, male, 28, 6 foot tall
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