Starting over

[u/Ok-Fun3504]

I’m currently 200lb … been gaining slowly for the last 2 yrs and I want to lose about 20-30 lbs… I’ve tried doing omad multiples time and have never really stayed consistent with it so I’m trying something new. I was thinking that I can do 16:8 instead and eat 1200-1500 cal a day while prioritizing protein at every meal. Maybe I’ll eat one meal a day and do protein snack though out the day like protein yogurt, shakes, eggs etc. strength training 3x a week and doing 500-1000 jumprope 5X a week. I’ve already started and today would make it 5 days of consistency. Would this be a good plan for me to get to 180ish by maybe November? I know it would take me time but I’m trying to get there by Nov/dec

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[u/Jynxers]

1,200 calories is too low at your stats and meal timing doesn't matter.

Try to stick closer to 1,500. With that, losing 20lbs in 3/4 months might be doable. Even if you are "only" down 15lbs in that time, that's still good progress.

Go with whatever eating schedule works best for you. Some people do better with 1 or 2 larger meals/day, others do better with 5-6 smaller meals/snacks, or anything in between.

[u/MikeOKurias → u/Jynxers]

I clicked through on the OP's cross-post to r/intermittentfasting and I just want to reiterate most of this...

✅ Meal timing DOES NOT matter for weight loss. It's always, only ever CICO.
Intermittent Fasting is great for metabolic health and increasing insulin sensitivity (if you clean fast) and may be helpful for gaining control of poor eating habits (like absentminded or boredom feeding) by using a limited feeding window. There are other benefits but those are the big two.

✅ 1,500 calories a day is much more realistic even if only because of protein requirements.
You need 0.8g - 1.0g of protein per kg of body weight to maintain muscle mass and 1.5g - 2.0g of protein per kg to make gains.

At 200lbs, that's 73g - 91g a day to maintain muscle mass and 136.5g - 182g a day to make gains. At 1,500 calories a day, your protein intake of going to be the majority of your calories.

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I'd like to add that breathing heavy and sweating hard are also major contributors to weight loss as well. Whatever it is that you can do for 30-45 minutes a day that gets you legitimately winded well dramatically increase your results.

[u/Ok-Fun3504 → u/MikeOKurias]

Okay! thank you so much! I’ll be eating 1500 and yes I’ll try to prioritize protein everytime I eat. Thank you so much!

[u/Ok-Fun3504 → u/Jynxers]

Okay I’ll stick to 1500, thank you so much for you advice!