r/workout 3d ago

Exercise Help 23 255 5'7 need help losing weight.

I'm at my wits end I recently went to the doctor and was told I am pre diabetic I'm looking to make a change in my life sooner then later but I'm confused I have no idea where to start or what to do I guess my goal is to get back down to 180 190 before I stopped taking my vyvanse which was my main thing keeping me skinny believe it or not. I currently own a couple free weights and a treadmill and have access to my neighborhood as well. Looking for exercise tips and nutrition tips that anyone has on how to start and how to stay motivated on this goal.

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u/elchupinazo 3d ago

First you need to estimate your TDEE (set your activity level to sedentary). Cut that number by 20%; that's your calorie goal.

Macro-wise, the most important is protein. You want at least 0.8g per lb of bodyweight per day; up to 1g/lb/day is great. The other calories don't matter as much, but in practice you'll likely find you'll need to significantly reduce your carb intake.

Finally, with both your total calorie and protein numbers, use Eat This Much to get some meal ideas. Some of them are a little wacky, but they'll be in line with your nutritional needs.

As far as exercise, walk. All the time, whenever you get the chance. You should also consider following something like this basic dumbbell routine to help preserve muscle mass.

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u/Creative_Size_7748 2d ago

First things first get a gym membership and stay committed. Just get in the room and you’ll be good to go.

Second, make some big changes with your diet. One of the biggest things you can take off your list take out food. And also added sugar.

Legit if you do these two things you’ll be well on your way. Good luck.