Back in 2016, I managed to drop from 23 stone (322 lbs) to 15 stone (210 lbs). Unfortunately, like many others, I've gradually put the weight back on over the years. I started 2024 at 305 lbs and had a bit of a rocky year - my business went under, dealt with some depression, started a new job, and was focused on getting my family back to normality. Health took a backseat, if I'm honest.
Despite half-arsing my weight loss through 2024, I did manage to get down to 272 lbs at my lowest, though I'm starting 2025 at 275 lbs. This year, I'm setting myself a proper goal: getting down to 200 lbs.
According to what I've read, my height-appropriate weight ranges should be: - Lean and athletic: 170-190 lbs (77-86 kg) - Average fit build: 180-200 lbs (81-91 kg)
I'm aiming for 200 lbs as I've got quite broad shoulders and intend to build some muscle along the way.
The Plan:
With some help from ChatGPT, I've developed a sustainable approach that works with my lifestyle: - Primary focus on 24-hour intermittent fasting (OMAD) - Backup plan of 16:8 fasting for busier days, with minimal snacking (boiled eggs, etc.) - Daily target of ~1,679 kcal, emphasising whole foods - Protein goal: 120-150g/day - Moderate carbs: 100-150g/day - Daily 20-minute minimum exercise split between:
- 10 minutes incline treadmill walking
- 10 minutes strength training
- Water intake: 3,000 ml daily
- Progress tracking via Lose It app, habit trackers, and a fasting app
- Weekly weigh-ins
I've actually been following this diet for a while but without any exercise (desk job doesn't help). The exercise plan starts small deliberately - 10 minutes each is my minimum, but I'll naturally build from there.
Why Fasting? Binge eating and drinking runs in my family. I don't drink for this reason, and while obviously I need to eat, I find fasting helps prevent opening that binge-eating black hole.
About Me: - Male, turning 35 this month - Husband and father to 2 kids - Asthmatic - Previous success with weight loss - Determined to make 2025 my year
Posting here to give myself some accountability this time around but would also appreciate any advice or accountability partners on a similar journey!
Pics
heaviest -> lightest -> heaviest startibg 2024 - https://imgur.com/a/dad-of-2-starting-fresh-322-lbs-210-lbs-305-lbs-sKIOfV9
me now standing next to punisher - https://imgur.com/a/LxoivNH
[link] [comments]
from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1hqzw3c/2025_goal_from_280_lbs_to_200_lbs_second_times/
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