Porker dad here. How do I lose 20 lbs? My lifestyle. Travel, big meals, airport, home, beers with neighbors. Love my life. But need to change. Help?

Keto diet is one to consider

Cardio which can be as simple as 30 mins walking. Cut breakfast. Cut the carbs. Cut the sugar (no juice, soda), drink water or sparkling water. Protein and veggies. Reduce the liquor.

Just lost 20 lbs. down to my college weight. 153 this morning. 5 rules. 1 no processed sugar of any kind. 2 work out at least a little each day 3 don’t drink calories (sorry beer goes) 4. Weigh myself every morning and track on app 5 no pizza. (Last but not least you need pain...need to go to bed hungry for a couple weeks to force your body to start burning fat. It doesn’t want to do it

Liquor instead of beer.

Move more, eat less.

I started loosely tracking my calories in April. Just wanted to know about how much I was eating. Since then I’ve made a personal calorie goal, then I stop eating after that. I quickly learned that one fast food meal put me at my limit for the day. I learned that I’d usually reach my limit by dinner, so no more carbs at night. I started eating one yogurt for breakfast. So i can eat more later. I’ve lost 10 lbs in 2.5 months with minimal exercise. It’s amazing what 10 lbs can do. My point is... you can make a small change and you’ll feel great about it

How old are you? The older you get, the more it’s about the food. A lot of guys gave you good advice here. Don’t drink your calories is the best one, but you gotta decide if you’re serious. I suspect you’ve heard all of the above advice before. It’s about will. There’s no “fun” way to lose 20 pounds if you’re a traveling consultant. Everything you eat in a restaurant is turbo-charged with butter, so very difficult to manage calories. Finally look up intermittent fasting. 18/6 is actually not that bad after the first week or so. Good luck.

Calorie count app with a daily goal worked best for me. Try it for a month or to, then you’ll see what calories out consume, but also will make you think before you eat / drink. For me stopped a lot of unconscious eating / snacking

Intermittent fasting absolutely works. Likely for the reason lots of little meals doesn’t. You need less calories total in any case: call it 2000. Very difficult to be strict about say 5 400 calorie meals over the course of the day and no other stupid calories. You can ghost an extra 1000 calories easy. And the point is to have your body consume your fat. That shit about more meals speeding up your metabolism is may work for 25 year olds, as I said, but the older you get, that becomes bullshit for most people. Six hour window to eat, ideally 8 hours of sleep (as if) and five hours each side of the six hour window gives you a nice stretch where your body feeds off you, but your waking interval is reasonable. Of course you don’t want to fill those six hours with Big Macs, but if you’re reasonable, 2000 calories in six hours won’t feel that bad. Soon you will start filling that window with stuff that’s good for you, like good fats that leave you satiated for long enough to actually go to sleep without needing a snack. Again, spend some time reading up on it

By the way, I think 18/6, and not 16/8. You can consume more than you should in 8, versus 6. And again the calories should come from food, not drink. And that is all drinks. Remember, alcohol rhymes loosely with cortisol, which is what keeps you fat.

I am 51 and my high weight was 175 and 5 ft 6 or so. Got serious in April about dropping weight and getting more in shape. I did a few things. Really reduced the alcohol to maybe one a week. Cut out a lot of the breads, white rice and other stuff. More protein and drink a shake on the morning. Added granola bars and cashews to the day cutting the carbs. Hit the gym for at least 30 min of cardio a day. Tough on the travel day but go about 5-6 times a week. Weights too. Feel better about my self and the motivation is there as i am seeing results. As of this morning down in my waist about 1-2 inches and at 158. Set short goals and then keep at it. My next immediate goal is 155 then 150. Use an app like Strava or Garmin to also get motivation. Good luck

Similar story here. I couldn’t find the will power to exercise. Bought Fitbit and set some basic goals (staring with just a min 5000 steps a day) and I started hitting these goals consistently after a month. Progressively updated goals and now do 12-14k steps daily without even realizing I am doing it. Slowly the food cravings went down, I started feeling energized and now, almost a year into it, I am 20 lbs lighter, 4 inches skinnier and all that by doing things I loved and doing it my way. I won’t claim that it’s a huge achievement relative to the time it took to get there, but it’s something I feel I can sustain and live the life my style.

Good luck with however you chose to go for it. My only advice is patience and commitment with what you chose to do

Same struggle and also have type 2. My goal has been to get my A1C and fasting glucose under control. Intermittent fasting and low carb following keto principles have helped tremendously in those number in 1 year. Also have lost the 20 lbs in same timeframe. I use Nike training center for the hiit focused works out and they are great. The 2 years prior I did distance running but had a terrible diet so it never solved my glucose issue and the weight came back immediately.

Try to switch to light beer or cocktails and walk for 30 minutes in most days. I guarantee that will work.

And workout. Find something that works whether it's CrossFit or running or rowing, just do something.

SM1 nailed it. Most people won’t cut out alcohol but if you did, you’d drop 20 lbs over 3 months just through that and walking 30 minutes per day. The travel is a cop out — you could exercise if you wanted to. Own it and you’ll lose it

No breakfast? I love the beer couldn’t cut it. But maybe I can stop with fried foods or ice cream or something

Slowly modify your diet, going all in too quickly is just asking to relapse and go back to what you are doing now. Give up sodas, then other sugary items, then reduce fried foods. Find something to keep you active 5 days of the week... crossfit, boxing gym, running, cycling, etc. Know that transformation of your lifestyle isn’t overnight, keep at it for a bit of time!

Agree with D1. If you want to lose weight fast there a bunch of silly diets out there. The problem is that you will rebound and gain the weight back, if not more. If you are concerned about your health (i.e., blood pressure, cholesterol, etc) then I might suggest to study and start incorporating some concepts from the DASH (Dietary Approaches to Stop Hypertension) diet. This is one of the few diets that was developed and validated scientifically. Its use is supported by the NIH and most hospitals. You can find significant resources for the diet on the Mayo Cljnic’s website. It’s purpose isn’t actually to lose weight but that is a side effect of eating intentionally and well.

No eating after 7 pm Go 2-3 days in a row with no alcohol. I do that at home it makes me a more present dad anyway