I’ve always struggled with weight loss and back in 2013 I was 400lbs and was down to 200 with Keto and no exercise.
Fast forward and since then I gained all that weight back. I did Keto on and off over the last 10 years, would lose 20lbs, then right back up, lose 30, then right back up.
Started back in March 2024 to get really serious about Keto and losing weight. I slowly dropped some weight, like 20-30lbs.
In August 2024 I changed everything, I stopped my failing repeat of Keto and focused on a Low Calorie, High Protein diet. Mainly focused on the calorie restriction. I do 2,200kcal and log every single thing I eat in MFP.
The hardest part of logging my food, was just being honest with myself. I started off not logging certain things, eating a salad with ranch, then finding out I used 300 calories of ranch. I switched to fat free everything to save calories, I weigh everything on a scale, I use measuring cups religiously. Understanding portions, understanding a new way to live and eat for the rest of my life—something sustainable is the goal and so far, so good. I wake up every morning and make a protein smoothie 30g with strawberries and blueberries for example, and I don’t think I’ll ever get sick of it.
I think I was about 390 in the left side of the pic and currently sitting at 315 today (I’m 6’3” for reference).
So 75 lbs total, and from August 12th, 2024 to present is where I’ve lost majority of the weight (50lbs). Calorie restriction, high protein 200g target per day with weightlifting and focused on 10k steps per day.
Also, I bought a smart scale and weigh myself daily. That’s what works best for me, I used to listen to people who said weigh yourself 2x week or 1x week.
I’m just looking forward to August 2025 for my 1 year since I started the gym. I have traps, triceps, biceps, chest and back that all is just begging for definition through a lower BF%.
Progress Pic: https://imgur.com/a/viU2Kdv
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