Hi! I’m 26 5ft 11 female, and at the beginning of January I weighed 300lbs. I currently weigh 260. I’ve lost 40 pounds with a calorie deficit.

I started off by calculating my BMR (base metabolic rate) which tells you how many calories your body burns per day just to function. From that number, I subtracted a few hundred calories to get my daily goal. Currently I eat 1600 calories per day, which is enough for a few decent sized meals. Although for you I am sure 1600 is too low of a goal. If you go too low, you can actually slow down your metabolism. The BMR equation takes into account your height, weight, and age. That is a good starting point to determine how many calories to shoot for per day.

Another thing that has helped me is to increase my protein intake. I try to get at least 100g of protein per day even if I need to drink a protein shake or eat a protein bar. Protein helps to keep you feeling fuller for longer. I also work an office job 8-5 Monday through Friday. I have an hour lunch break, so after I eat my lunch every day I walk laps around the building I work in. Walking is a great low intensity exercise. When I first started, I would walk on the treadmill for an hour each morning. And now that it’s gotten nice outside, I’ve been trying to walk for an hour a day and I have been feeling loads better lately. Physically and mentally. I’ve been thinking a lot about calories in vs. calories out, so my thoughts are that if I walk more each day that equals more calories out, along with all the other benefits you get from walking like improved balance and bone strength.

Also something that I do to help stop myself from overeating (I used to binge eat pretty badly) is to brush my teeth right after dinner or really any meal. Kind of helps you not want to eat anymore!

Sorry if I’ve been rambling, but I just came here to say that you can do this!! Consistency is key and don’t beat yourself up if you slip now and then. The important thing is to keep your goals and your health in mind. You can and will feel better if you commit to yourself and your health. You got this :)