u/handlit33

https://i.imgur.com/Q7pvjZ4.png

(I am not a medical professional, always consult your doctor first)

#TL;DR

1. If I had to do it over again, I would have started strength training on day one instead of day 365.

2. Do not exceed 1% weight loss per week and do not eat fewer than 1,500 calories as a man or 1,200 calories as a woman.

3. Keep hydrated and eat lots of protein and fiber.

#Longer Winded Portion

I lost 130 lbs in 2023 (295 -> 165), my motivations are below. I've dealt with some injuries and regained up to 50 pounds several times since then, so I don't want to make it seem like I've maintained 165 lbs for three consecutive years. I currently weigh 173.6 pounds and plan on getting to 159.9 by this Christmas. I like how I look at my current weight, but ultra marathon running will be much easier at 160 pounds and I plan on attempting 100 miles in 24 hours around March of 2027.

If I had to do it over again, I would have started strength training right away instead of waiting until after I hit my initial goal weight. I was so weak on my first trip to the gym that I couldn't even rep the bar (45 lbs) for bench press. Having to regain muscle since then has been difficult and would have been much easier if I started at the beginning. For one, muscle burns more than fat which I learned during my latest bulk (Nov '25 - May '26) which I mainly did because I couldn't run due to a broken foot.

The number of calories I consumed would have, in the past, caused me to gain far more weight than I did over those seven months. My BMR is higher than in the past at the same weight due to the added muscle. IT REALLY IS A CHEAT CODE.

What were my motivations?

• Broke two computer chairs from being too fat
• Had multiple friends who had started losing weight / already lost weight
• Brought a TV on a camping trip and couldn't see it over my gut
• Being morbidly obese wasn't fair to my daughter
• Refused to buy 4XL clothing
• Couldn't lift myself off the ground
• Was embarrassed to be seen in public
• Was tired of looking like a stereotypical Reddit mod

How'd I do it?

• CICO

• Exercise

• Walking only until ~250 lbs

• Added rowing at ~250 lbs

• Added cycling at ~225 lbs

• Added running at ~200 lbs

What are some of my tricks?

• KEEP HYDRATED. It doesn't have to be only water, use sugar-free flavorings for water, diet soda, flavored sparkling water, coffee, and also water.
• Volume eating - I add a can of spinach to almost every dinner regardless of what I'm eating
• Lots of protein and fiber! I usually eat an apple and can of spinach every day. I love fiber tortillas, high fiber bread, protein bars with high fiber and lots of beans.
• Skip breakfast with the help of protein coffee.
• Use protein shakes instead of coffee creamer.
• Save most of the day's calories for dinner.
• Lots of cottage cheese and Greek yogurt.
• Don't eat stuff with added sugar (it gets easier).

I'll be around all day, and will answer questions if anyone has any.

#If I can do it, you can do it.