>>1723597You need to lose 2 pounds a week. This is a achievable and sustainable rate of fat loss.
1 lb of fat is 3500 kcal ( roughly) you need to burn off around about 7000 kcal per week The average calorie intake for a man is 2,500kcal You need to find out what your set point is
Change your diet. Learn about Keto cut out carbs and eat protein. It is very easy to slide off keto. Change Dairy milk for almond milk
Do not eat late at night. read about ghrelin
Download google fit ( on android) its free. you dont need a wtach, just your phone. it will help motivate you and keep track of your calories, how much you've burned off and you can imput your weight loss.
Get a digital scale and weigh yourself same time every week. You need metrics to rack your progress.
Increase your walking. 4 miles a day isn't enough. You'll soon realise this. once you start tracking everything.
I've done the above was 269 llb now 250 after 2.5 months. I walk 10 -12 miles a day ( about 3-4 hours) this Sunday i walked 25 miles took 8 hours.
I haven't really cut down on food, as I had reached a point where i wasn't eating wrong foods or too much. It's just that I wasn't losing weight because i wasn't exercising. SO I eat the same ( protein chicken fish etc.) but my calorie I'm burning off calories. I walk because i want to lose the fat first. then later down the line, i'll take up weights. Walking is great, it's low impact. being fat and running is no fun. I understand that I'll need to get my heart rate up and I plan to by buying a rowing machine later down the line.. also buying a weight vest to help with fat loss when walking.
I'm 44. i understand this is a change in lifestyle, so slow and steady it has to be as it will have to continue as i reach my goals. It took a long time to get this fat, its gonna take a while to get rid of it.
Good luck mate.
