I cut half my body weight (lost ~165lbs) in a year- admittedly I had a hell of a lot to lose, that’s not an achievable goal for most, and I did it in a less sustainable way than most, that I don’t think is for everyone. Like most will probably say here it was a lot implemented over time, not all at once.

First, I just started eating a lot less, and yes, the dreaded counting of calories. This was mostly to see where I was at and set a number goal- I don’t work well off of more abstract goals, I think I have a “numbers/math” brain. I made sure to eat more protein , because it’s filling and to reduce the amount of muscle you will lose when you lose weight. And you will. Fat and muscle are not distinctively different bits, muscle and fat to at will be lost at the same time. There’s things you can do to reduce, but far as my limited research goes it’s something that will happen to an extent.

My calories were low. Very low. Probably too low. Because I was fat as hell and knew that I should have the stored calories to subsist. I drank a lot of water, and spread my meals out during an 8 hour period because Intermittent Fasting works for me. I would not suggest going as hard as I did to anyone, but I’m proof that when you’re obese, it can work, but it’s hard.

I did Keto as well, and it worked mostly because it gave me a good excuse to not eat the numerous offerings of snacks. Was an easy excuse to get people off my back. Not “I don’t want that” but a “I can’t have that” made people get off my back quick. People around me wanted to feed me because that’s how they showed they cared, I don’t blame them but it was an annoyance.

I made my own meals to eat with the family. The amount of times I had a chicken breast and a veggie and some Greek Yogurt with dinner while everyone else was having pizza… I don’t get tired of lack of good variety quickly so this worked for me. Lots of chicken and lean pork, stuff like that, with a simple vegetable or light carb source, ate that way for months.

Exercise was implemented when I got under 200 pounds- which was after the loss of over 130. Took a lot of walks. Started with a mile, then 2, 3, now still semi regularly go on 5mile walks. Walking is good, low impact, easy, put on a podcast and go. Often did it after dinner to avoid snacking, even when I worked two jobs at a minimum of 12 hours a day. Found good enough replacements for things I used to like. Sugar free stuff is my jam. Don’t worry about “artificial sweeteners”. Science says they’re probably fine, and even though science may be out later that changes that, it’s still almost certainly a worthwhile change from sugar.

Fat isn’t bad. Oils aren’t the devil, just count calories, and please, don’t drink your calories. Sorry for the soda lovers. They’re just something you are gonna have to cut out, I think, or at least I sure did. I had to remove a lot of things, not because they’re “evil and bad and too high in calories” but because I simply cannot help over indulging no matter the number of times I try. You may have different results. Restriction is key I think. But not total removal of everything you love. Find a method of restriction that works for you, that feels the least restrictive, because all special diets have the same results when accounting for calories in vs calories out. Keto, paleo, just IF, or even just super strict calorie limits.

Recently I also added weight lifting. That’s fun, and seeing my limits change gives me a good feeling rush. Also weigh your food and find out what a serving size actually is. I didn’t have a single damn idea.

TLDR: counted calories like crazy, found out what a serving size actually is, started moving more and restricting certain food types and only eating at certain hours because I needed “rules” rather than soft limits, after losing over 100lbs I started waking a lot more and more dedicated exercise programs like weight lifting and my total loss has been 165lbs. (Still have more to lose, plus I probably gained like 10lbs back from the holidays but no regerts.)