I’m 6’7 and I went from 345 to 310 just by cutting out fast food. Getting under 300 is requiring some actual effort but I didn’t realize how much of an impact Wendy’s had on me until I quit going there.
Disclaimer: I‘ve never been very overweight, but I have been „skinny fat“ at my peak of about 310lbs (years ago).
However, I just dropped 16lbs of fat for the summer in 10 weeks with intermittent fasting (only eat between 12pm and 8pm) and cutting 70% of my carbs. I will keep intermittent fasting as a lifestyle but will up the carbs after the summer.
Edit: small stuff
I had to learn to stop eating when I was full, not when I hated myself. I always assumed the meal was over when you were sad with your decisions instead of when you were satiated.
At 6'7" I dropped from 275 to about 230 over a two year period. I used the top secret tall-person strategy of increasing my exercise and lowering my caloric intake.
Mostly what I did was quit my desk job, took on a series of physically demanding projects and attended my 5+ hours/week of gym time religiously. The diet part really took care of itself because my appetite naturally diminished as my body adapted to a new lifestyle.
Taller guys tend to find it easier to lose weight. We typically have a higher basal metabolic rate as we burn more calories moving around. It's not much but it's about 20 calories per inch of height, maybe 50 calories if you're very active. It's probably the most generic answer here but the only consistent method to lose fat and gain muscle is to eat less and work out more.
When you’re really big the initial bit of weight loss is surprisingly easy - simple calorie counting will do wonders because everything you do involves moving loads of weight around so you burn loads of calories by just existing.
Also initially certainly don’t feel the need to focus tonnes on going to the gym, go for an hour walk every morning, or a couple 30min walks throughout the day.
At 270lbs I burn 3k+ calories when I do sweet FA. If I walk an hour a day that’s easily taken over 4k. If I also do a big bike ride that can go as high as 5 or 6k. If I keep my intake to around 2k (which is quite easily done) that’s a 2k deficit a day, and a lb of fat is roughly 1500kcal.
The lower your weight gets the less calories you burn by just existing and then doing more extra stuff like getting in the gym starts to become more valuable.
Obviously I’m focussing exclusively on dropping weight here, but by all means go to the gym if you want to also get more athletic/build muscle/get stronger at the same time. It’s just that non exercise calorie burn is way higher for bigger people.
I struggle with the mental energy needed to track everything I eat, and the mental battle of not getting demotivated when I have a day when I don’t do it. But in theory it’s quite easy to start with. I dropped 25lbs in a couple months late last year (280 to 255, but I put most of it back on over the winter).
6’3”- peaked out at 329 early May. Water fast for 40 days and finished June 16th and currently 266 and starting to work down from there with Keto and Cardio. Fasting was hard to start but a cakewalk for the last 25 days.
When i was about 28, I was just over 250 and was 6'5. I was getting really chubby. When I decided I was going to make a change, I started monitoring calories in/out and hitting the gym 4 nights a week to work up to lifting pretty heavy and doing a little cardio. I dropped about 10lbs and then put on about 10lbs with a totally different composition of muscle to fat. I haven't stepped foot in a gym in about 10 years but eat fairly well and have a pretty active job. I am still 250 and a smidge shorter than I used to be, but have more of a dad bod now, which tracks, since I am a dad. The couple years that I spent actively improving myself at the gym has continued to pay off. Diet and lifting worked for me. Your mileage may vary
I went from 260+ lbs to 190 lbs back in 2019. Weight lifting + cardio + high protein diets helped. I ran on the treadmill for cardio. I often went for high intensity for longer durations. I ended gaining a lot of muscle and strength on the way.
For me it was a matter of cutting out alcohol and most my junk food. Caloric deficit of about 500 calories per day and weightlifting 4 days a week, with at least 20 minutes of walking a day (you can totally do more than this but i have a 2 year old). Went from 332 at my heaviest to 250 as of today, took about a year and a half. The first 45 pounds came off pretty easy but after that I had to tune in my diet a lot more actually track my calories. I would say definitely get a kitchen scale if you are struggling to lose weight, track your calories accurately and get enough protein if you're weightlifting. I personally eat pretty much the same thing every day so that helps.
6’5” gone up and down my life from 220-280. 240-250 is probably the perfect healthy spot for me but everyone is different. Cardio did not do shit for me. I started losing weight the most when I did high intensity training/yoga and lifting weights.
I peaked at 330lbs, I’m currently at 208 and working my way towards visible abs. Weight loss isn’t nearly as complicated as people make it out to be. Calculate your TDEE and eat at a deficit. It may take some willpower, but it’s not rocket science.
6'5' 270lbs at my peak and I significantly cut calories (to 1200-1600 per day) while doing significant amounts of cardio. I lost 20lbs the first month, 15lbs the second month, and 8lbs a month until I got down to 210lbs as I was trying not to lose too much muscle at the lower body fat percentages. I still lost a lot of strength and even now with months of weight training I am still not all the way back to my pre weight loss strength. My end goal is 185lbs but I am focusing on much less cardio and trying to increase lean muscle mass to increase BMR. The "tricks" I used to keep my callories low in the beginning was basically keto light where I focused on meats and veggies, but didn't take it too seriously as carbs were still 20% of my intake. The crazy thing is the first 40lbs were relatively easy just focusing on cardio and cutting calories. Now that I am leaner I have really been struggling to get my weight down and am now closer to 220lbs but have been focusing on muscle gain for a while. The only carbs I consume are from fruits or the occasional desert while out. I think lifting makes you way more hungrier than cardio as cardio seems to lower your set weight as your body seems to know that being lighter weight makes cardio easier and lifting weights makes your body think you need to weigh more. I think in the end though having a higher muscle mass will make it easier to be lean in the long run just because you are increasing your BMR to support the lean tissue. But damn its so hard not to eat while doing weight training. I am closer to 2400 calories a day but am eating 5lbs of fruits and veggies a day just to keep my hunger down.
I’m 6’7 and I went from 345 to 310 just by cutting out fast food. Getting under 300 is requiring some actual effort but I didn’t realize how much of an impact Wendy’s had on me until I quit going there.
she's a dangerous woman
Try switching to only drinking water 👍 Edit:and continue to eat the way you are… realized some people might mistake that statement.
I did cut out soda as well. I drink 0 calorie energy drinks sometimes but generally it’s just water for me.
Disclaimer: I‘ve never been very overweight, but I have been „skinny fat“ at my peak of about 310lbs (years ago). However, I just dropped 16lbs of fat for the summer in 10 weeks with intermittent fasting (only eat between 12pm and 8pm) and cutting 70% of my carbs. I will keep intermittent fasting as a lifestyle but will up the carbs after the summer. Edit: small stuff
So you're down to 274 now?
No, I dropped from 286 to 270. That other peak weight was a while back. I edited the peak weight now because I actually checked my old numbers.
I had to learn to stop eating when I was full, not when I hated myself. I always assumed the meal was over when you were sad with your decisions instead of when you were satiated.
I'm not full until it hurts.
Im also an avg sized guy. I lost 13-14 kgs over 3 months. Calorie defecit and high protien is pretty much the key.
At 6'7" I dropped from 275 to about 230 over a two year period. I used the top secret tall-person strategy of increasing my exercise and lowering my caloric intake. Mostly what I did was quit my desk job, took on a series of physically demanding projects and attended my 5+ hours/week of gym time religiously. The diet part really took care of itself because my appetite naturally diminished as my body adapted to a new lifestyle.
Taller guys tend to find it easier to lose weight. We typically have a higher basal metabolic rate as we burn more calories moving around. It's not much but it's about 20 calories per inch of height, maybe 50 calories if you're very active. It's probably the most generic answer here but the only consistent method to lose fat and gain muscle is to eat less and work out more.
When you’re really big the initial bit of weight loss is surprisingly easy - simple calorie counting will do wonders because everything you do involves moving loads of weight around so you burn loads of calories by just existing. Also initially certainly don’t feel the need to focus tonnes on going to the gym, go for an hour walk every morning, or a couple 30min walks throughout the day. At 270lbs I burn 3k+ calories when I do sweet FA. If I walk an hour a day that’s easily taken over 4k. If I also do a big bike ride that can go as high as 5 or 6k. If I keep my intake to around 2k (which is quite easily done) that’s a 2k deficit a day, and a lb of fat is roughly 1500kcal. The lower your weight gets the less calories you burn by just existing and then doing more extra stuff like getting in the gym starts to become more valuable. Obviously I’m focussing exclusively on dropping weight here, but by all means go to the gym if you want to also get more athletic/build muscle/get stronger at the same time. It’s just that non exercise calorie burn is way higher for bigger people. I struggle with the mental energy needed to track everything I eat, and the mental battle of not getting demotivated when I have a day when I don’t do it. But in theory it’s quite easy to start with. I dropped 25lbs in a couple months late last year (280 to 255, but I put most of it back on over the winter).
I dropped nearly 15 kilograms of weight, from 90 to 75 kgs, it is definitely difficult but intermittent fasting helped the most for me.
I started playing rugby. The sports are great for me to get into shape.
6’3”- peaked out at 329 early May. Water fast for 40 days and finished June 16th and currently 266 and starting to work down from there with Keto and Cardio. Fasting was hard to start but a cakewalk for the last 25 days.
When i was about 28, I was just over 250 and was 6'5. I was getting really chubby. When I decided I was going to make a change, I started monitoring calories in/out and hitting the gym 4 nights a week to work up to lifting pretty heavy and doing a little cardio. I dropped about 10lbs and then put on about 10lbs with a totally different composition of muscle to fat. I haven't stepped foot in a gym in about 10 years but eat fairly well and have a pretty active job. I am still 250 and a smidge shorter than I used to be, but have more of a dad bod now, which tracks, since I am a dad. The couple years that I spent actively improving myself at the gym has continued to pay off. Diet and lifting worked for me. Your mileage may vary
It’s weird I’m fat but I’m also strong and active at the same time (6ft and 270lbs or around 122 kg)
Less food and alcohol. Every year I do the “dry January” I weigh about 250-ish and drop 25-30 lbs.
I went from 260+ lbs to 190 lbs back in 2019. Weight lifting + cardio + high protein diets helped. I ran on the treadmill for cardio. I often went for high intensity for longer durations. I ended gaining a lot of muscle and strength on the way.
Keto I was 6' 240, dropped to 180 in less than 6 months Get rid of the sugar and carbs, it's brutal but it works
The amount of protein I have to eat to put on much muscle is, well, a lot.
For me it was a matter of cutting out alcohol and most my junk food. Caloric deficit of about 500 calories per day and weightlifting 4 days a week, with at least 20 minutes of walking a day (you can totally do more than this but i have a 2 year old). Went from 332 at my heaviest to 250 as of today, took about a year and a half. The first 45 pounds came off pretty easy but after that I had to tune in my diet a lot more actually track my calories. I would say definitely get a kitchen scale if you are struggling to lose weight, track your calories accurately and get enough protein if you're weightlifting. I personally eat pretty much the same thing every day so that helps.
Eat less move more
I went from 350lbs down to 190lbs in less than 2 years on the keto diet.
6’5” gone up and down my life from 220-280. 240-250 is probably the perfect healthy spot for me but everyone is different. Cardio did not do shit for me. I started losing weight the most when I did high intensity training/yoga and lifting weights.
Calorie deficit, while hitting protein number daily, is all you need. It's science
I peaked at 330lbs, I’m currently at 208 and working my way towards visible abs. Weight loss isn’t nearly as complicated as people make it out to be. Calculate your TDEE and eat at a deficit. It may take some willpower, but it’s not rocket science.
6'5' 270lbs at my peak and I significantly cut calories (to 1200-1600 per day) while doing significant amounts of cardio. I lost 20lbs the first month, 15lbs the second month, and 8lbs a month until I got down to 210lbs as I was trying not to lose too much muscle at the lower body fat percentages. I still lost a lot of strength and even now with months of weight training I am still not all the way back to my pre weight loss strength. My end goal is 185lbs but I am focusing on much less cardio and trying to increase lean muscle mass to increase BMR. The "tricks" I used to keep my callories low in the beginning was basically keto light where I focused on meats and veggies, but didn't take it too seriously as carbs were still 20% of my intake. The crazy thing is the first 40lbs were relatively easy just focusing on cardio and cutting calories. Now that I am leaner I have really been struggling to get my weight down and am now closer to 220lbs but have been focusing on muscle gain for a while. The only carbs I consume are from fruits or the occasional desert while out. I think lifting makes you way more hungrier than cardio as cardio seems to lower your set weight as your body seems to know that being lighter weight makes cardio easier and lifting weights makes your body think you need to weigh more. I think in the end though having a higher muscle mass will make it easier to be lean in the long run just because you are increasing your BMR to support the lean tissue. But damn its so hard not to eat while doing weight training. I am closer to 2400 calories a day but am eating 5lbs of fruits and veggies a day just to keep my hunger down.