Hey Everyone,
36, Male
My journey started Jan 1 2023. I was unofficially 250+ (probably somewhere between 250 & 255) and wearing size 40 pants. I made a 1 year goal of 190 pounds. I made rules in my meals,
1. No more cheeseburger and fries (Love them way too much, so had to eliminate them)
2. No Utra processed snacks (chips, baked treats, chocolates, etc) I made one exception with ice-cream as a shared treat with my daughters about once a month.
3. No Regular Sodas. (zero calorie coke is fine occasionally, but drink of choice is Topo Chico Mineral water)
4. No Alcohol (I have an occasional Bourbon at a family function or date night, but I've averaged less than a drink a month)
I started with a 20:4 IF for about the first 2 and a half months and lost about 20 pounds. I decided dinner would be the meal so I could enjoy it with my family. My eating window was 6pm-10pm and I did this because I enjoy eating peanut butter as my after-dinner snack which I used to wait till about 9pm before I ate the PB so thats how I fit everything in the window. It was more of a shallow form of OMAD. I bought a scale and weighed in at 230 at the end of February.
In the middle of March 2023, I noticed I was plateauing with weight loss and decided to just have my dinner and PB all in the same sitting which started my true OMAD diet. PB just became the normal desert. I also started 100 pushups a day challenge which I split into 10 sets of 10 as it was easy to manage since I work remote. This routine morphed into what I called 'The Toll' (to earn my dinner) which was 10 pushups 20 situps and 15 air-squats every hour for 10 hours. I also began the practice of once-a-month 48hr fast. Typically having a meal Thursday evening then fast till Saturday evening. End of March weight was 220 pounds.
In April I decided to introduce cardio into my routine. It started with just walking 3 miles 3 to 4 times a week. I quickly pushed my cardio to a 2 mile jog. End of April weight was 207 pounds.
By May I was set in my routine. Running 3 miles 4 to 5 times a week, The Toll, monthly 48hr fast. 'The Toll' increases to 15, 30, 20. End of May weight was 199.
June no change in routine, going strong. I saw a dramatic weight drop in June. I can't pinpoint why as I only maintained what I was doing. End of June weight 185.
July routine going strong. I got sick in the middle of the month. I took an Epson salt bath and saw major water absorption. I got in the bath at 183 pounds and got on the scale the next morning and weighed 194 pounds. End of July weight 192 pounds.
August routine change to 4-mile runs. Pants size is down to size 33. End of August weight, 184 pounds.
September went ok. I did not adhere to The Toll as well as I should but stayed strong on my 4 mile runs. End of September weight, 182.
It's been great to reach my goal of getting below 190 pounds and look forward to where I will be at the 1-year Xmas picture. Keep it up everyone, it will pay off in the blink of an eye.
Maintain the calorie deficit. 3,500 calories are in 1 pound of fat. Know what your body burns if you did nothing all day, so you know what your base is. Plenty of online calculators will tell you this.
36, Male
My journey started Jan 1 2023. I was unofficially 250+ (probably somewhere between 250 & 255) and wearing size 40 pants. I made a 1 year goal of 190 pounds. I made rules in my meals,
1. No more cheeseburger and fries (Love them way too much, so had to eliminate them)
2. No Utra processed snacks (chips, baked treats, chocolates, etc) I made one exception with ice-cream as a shared treat with my daughters about once a month.
3. No Regular Sodas. (zero calorie coke is fine occasionally, but drink of choice is Topo Chico Mineral water)
4. No Alcohol (I have an occasional Bourbon at a family function or date night, but I've averaged less than a drink a month)
I started with a 20:4 IF for about the first 2 and a half months and lost about 20 pounds. I decided dinner would be the meal so I could enjoy it with my family. My eating window was 6pm-10pm and I did this because I enjoy eating peanut butter as my after-dinner snack which I used to wait till about 9pm before I ate the PB so thats how I fit everything in the window. It was more of a shallow form of OMAD. I bought a scale and weighed in at 230 at the end of February.
In the middle of March 2023, I noticed I was plateauing with weight loss and decided to just have my dinner and PB all in the same sitting which started my true OMAD diet. PB just became the normal desert. I also started 100 pushups a day challenge which I split into 10 sets of 10 as it was easy to manage since I work remote. This routine morphed into what I called 'The Toll' (to earn my dinner) which was 10 pushups 20 situps and 15 air-squats every hour for 10 hours. I also began the practice of once-a-month 48hr fast. Typically having a meal Thursday evening then fast till Saturday evening. End of March weight was 220 pounds.
In April I decided to introduce cardio into my routine. It started with just walking 3 miles 3 to 4 times a week. I quickly pushed my cardio to a 2 mile jog. End of April weight was 207 pounds.
By May I was set in my routine. Running 3 miles 4 to 5 times a week, The Toll, monthly 48hr fast. 'The Toll' increases to 15, 30, 20. End of May weight was 199.
June no change in routine, going strong. I saw a dramatic weight drop in June. I can't pinpoint why as I only maintained what I was doing. End of June weight 185.
July routine going strong. I got sick in the middle of the month. I took an Epson salt bath and saw major water absorption. I got in the bath at 183 pounds and got on the scale the next morning and weighed 194 pounds. End of July weight 192 pounds.
August routine change to 4-mile runs. Pants size is down to size 33. End of August weight, 184 pounds.
September went ok. I did not adhere to The Toll as well as I should but stayed strong on my 4 mile runs. End of September weight, 182.
It's been great to reach my goal of getting below 190 pounds and look forward to where I will be at the 1-year Xmas picture. Keep it up everyone, it will pay off in the blink of an eye.
Maintain the calorie deficit. 3,500 calories are in 1 pound of fat. Know what your body burns if you did nothing all day, so you know what your base is. Plenty of online calculators will tell you this.
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