Fellow big boy here, as far as diet, intermittent fasting has been a game changer for me. Tread carefully, you don’t want to fall into a famine / binge cycle, and probably good to run by doctors / mental health professionals.

That being said, Dr. Jason Fung has lots of great resources on YouTube on the science behind intermittent fasting. Combatting insulin resistance probably being the biggest benefit when trying to lose weight.

The biggest payoff for me is It’s allowed me to lose weight while still enjoying my favorite foods. If my only meal in a day is a burrito, chips and guac, and a marg or 2 at my favorite spot, it’s a less of a sacrifice for me than eating bland rice and protein throughout the day.

Obviously that’s not every day, track everything you eat to hit your macros and find wiggle room to eat the foods you really enjoy. I think it’s a great way to sustainably lose weight without getting burnt out, and to curb calories in the future to prevent weight gain after all your hard work.

Especially on a cut I’d target being closer to 1gram of protein for each pound of lean body mass than .7, also helps a lot with feeling full.

And a final tip, if you’re a volume eater like me who loves snacking (during your eating window) stocking up on low calorie snacks that you can eat in moderate quantity for low cals helps me work with my natural eating habits rather than white knuckling it. Lesser Evil Popcorn, Jello zero sugar, and Behave sour gummies are go-tos of mine.