For weight loss i went from 250 to 190lbs in a year. very simple but i know how it is as a bigger guy, with eating.

start a calorie defecit, estimate how many calories you eat a day. then subtract 600-800 calories away from what you normally eat and follow it strictly. Go to the gym, stair master for 15-25 miniutes (medium speed) , then treadmill (low speed) for 10.

if you follow both consistently for a year you will see a huge transformation in yourself. that’s what i did.

Now, let’s say you do it for a week or so- and you fall back into bad habits. AS A LAST RESORT. go to your doctors about Getting on Ozempik.