You have to look into it yourself, but Keto saved my life. I was up to 300+ lbs and found out I had ridiculously high numbers, blood sugar, tiglycerides, blood pressure. I immediately started cutting out all flour, sugar and processed food. At first I just ate steaks, burger patties, cheese, eggs, bacon sausage, and only green veg, like spinach and salad. High fat is good. medium protein, as close to zero carbs as you can get. You'll be full for longer. It'll take a few days but if you are good, you'll crave all that meat, cheese and eggs. Once that weight starts falling off,(starts immediately, water weight) you can look into other foods that have little carbs and is very nutritious, in addition to the meat cheese egg staples. CCheck out KenDberryMD on YT. Dr berg is also very educational. I've lost 60 pounds this last year, and it keeps inflammation down so less aches and pains, less sweating, more energy and no more feeling bloated all the time. Good luck.
P.S. I also no longer have diabetes and my numbers are all back in normal ranges, and my BP meds were cut by 2/3rds
Agave syrup is a sweetener that is a lot like honey but comes from a plant. It isn't so cheap. It tastes sweet and good. But the point of it is, it does not cause an insulin spike in the blood. Therefore, unlike sugar, it is not addicting. It will not cause diabetes. It is good to break the sugar addiction.
Buy a bottle and start putting it in coffee, tea, or anywhere you would use sugar.
The less sugar, the better; but we all like a sweet taste. Agave does have calories like a sweetener but .... no insulin spike.
I am not a believer much in artificial sweeteners.
As for grocery stores, you can order food online. Rummage around the websites and see what is available. You will be amazed.
Yes, as the other pede says, try to not drink sods. Keep soda to an occasional treat now and then. When normally thirsty, water from the tap with a little bottled lemon juice in it and ice.
flavored carbonated water. and plain water, it takes take time to get your system to stop crazing sugar but it will happen. liquid sugar is the real killer.
i am also single and time challenged. try easy and quick lunches - a couple hard boiled eggs, check out Epic bars. you don't have to change everything at once, just keep improving what you eat
Try keto, lots of filling protein great recipes online. It’s the only way I can lose weight without feeling deprived. Lowered cholesterol, lost 20 lbs and was never hangry. Best purchase was a ninja foodi grill that uses very little oil. Check out Pinterest keto recipes. Quit alcohol for at least 30 days. I promise it works.I have no financial interest in ninja or Pinterest
This is one place where reddit, the keto sub in particular, comes in handy.
But if you want to avoid reddit, cut carbs. Eat more meat. No seed or vegetable oils except mayo and salad dressing, and I avoid bad oils in those.
Stay away from you tube or Facebook keto other than looking up doctor West man, and keto down under on you tube.
And get a part time job doing manual labor. Landscaping, construction, package delivery, stocking shit. Whatever will have you on your feet, exercising all your muscle groups and dealing with weight several hours a day if you are not already a laborer will help.
Oh, and if you do cut the carbs, salt your food more with lite salt. When you don't eat carbs you need more salt and potassium.
You can find tons of keto friendly stuff these days. But basically a plate should be half whole meat, half low carb veggies. Mission makes low carb tortillas. If you want suggestions hit me up, hubby and I have been keto for years.
I eat keto. And you don't gorge on fat but no need to avoid it. I eat mayo several times a week.
For health purposes you need fifty to seventy grams a day between omega three and six.
But seed oils and corn oil, along with soybean oil, aren't goof for you. I get the vast majority of my fats from meat, fish and eggs. Exceptions are a tablespoon or two of mayo, and ranch dressing or Italian dressing. And butter now and then.
Read the whole thing first. This is not in order. Eat what you want, but not till you're over full. Exercise. Start with ten pushups if you can. If not, do as many as you can until you physically can't. Same with sit ups. Every day add one pushup/situp. Stretch before hand. Back stretch- feet together, bend forward as far as you can without bending your knees, hold for 10 seconds. Feet a little more than shoulder width apart. Bend to right with left arm over your head like you're reaching for the wall. Repeat reverse for your left. Hands on hips, lean back till you feel your abs stretch or stop before you fall backward. You can bend your knees a little for balance. Treadmill? 20 min video walk as fast as you can without jogging for its entirety. Jogging and running are hard on the knees. No treadmill? Pick 7 3-minute songs and do the same, do not walk in circles, pick new paths every time, keep it fresh and interesting. Repeat push ups and situps every day until you reach 50+, take a day off every third day unless you wanna push it. Do not strain, always stretch before and after, legs, arms and back. Definitely your back.
Only eat meat , veggies and cheese. No potatoes, bread or sugar. Boiled eggs and lunch meat for anytime snack. If you only eat 40 carbs a day, you will lose 20 to 30 lbs in 40 days. Walk 30 mins a day to start. Meat,eggs, cheese and pork rinds you can as much as you want. I have good recipes if you want.
Intermittent fasting is easy and will give you a good starting point. Get some protein shakes for a quick meal—they’re as easy as fast food. Don’t try to do everything at once, unless you’ve got some serious self discipline.
I’ve had better success with weight lifting than aerobics—you’ll burn more in less time. There are a ton of 5x5 programs. Stronglifts is great. Body weight exercises cost nothing and there are a ton of good prison workout programs.
The main thing is to just do something. Nothing works until it’s a habit. Pick a program and do it-every day. No excuses; no cheating. It takes a while, but don’t beat yourself up over it.
You can change, and it’s more important now than ever.
To be honest, I may receive hate for this, but I do not care.
I have been utilizing the Snake Diet a little over 2 months and have lost 52 pounds. 230 to 178. He is based, the diet works, and I have been able to enhance my physical, spiritual, emotional, environmental, and financial wellbeing by using it. I have also overcome nearly all addictions in my life. I recommend it man.
Essentially my brethren, it is a prolonged fasting lifestyle that utilizes unsweetened electrolytes to get you through fasts of 48 or 72 hours known as "Snake Juice". There are thousands of testimonials of people who have reversed their chronic diseases. I have been extraordinarily busy in graduate school, interning, working, and my Christian Counseling program, and still have lost the weight. However, we live in a degenerate, food addicted world, so when I bring this up, people get typically offended by me doing so. However, I have overcome my nicotine, alcohol, and pornography addiction, and am closer with God than ever before. I'm genuinely in the best emotional health I've ever had in my entire life, and I had major depression for 10+ years. I would at least check it out, and try it for yourself before making any decisions :)
I wanted to also include that the fasts can be longer than 48 or 72 hours if you would like, however that is the standard.
When I do re-feeds, I will utilize only meat/eggs/fruits, and vegetables. I am a Latin Catholic, so I also have a lot of fish right now since it is Lent :)
I sometimes will eat out once and a while too though!
I do not think that IF is really advantageous brother. That is just from my perspective. We have our insulin spiked so much, and it is not healthy whatsoever. I would check out Cole Robinson and the Snake Diet on Youtube. He has been deplatformed for the most part, Youtube does not like him talking about fasting. I feel like a thousand bucks even when I fast for prolonged periods of time O.O
Get rid of processed foods. Check out Primal Edge Health, MeatRX, and More Than Muscle. These have good nutrition guides. Sol Brah & Raw Egg Nationalist Cookbook is decent as well
Buy from local farms and ranchers for what you can. Drink raw milk (getrawmilk.com) it’s healthier for you than pasteurized milk.
Find a fit friend (doesn’t even have to be a close friend) to workout with for at least a month while you develop the habit. Weights and cardio are important.
Calories in must be less than calories out for weight loss to be achieved.
The above can be achieved by dieting, burning more calories (cardio), and/or raising your caloric need (strength training). You can do one of these to achieve your goal but performing all three will make achieving your goal easier - kinda like trying to sit on a stool with one leg vs two legs vs three legs.
First and foremost, start moving walking around the neighborhood, jogging, and then running. Also include full body stretching with the cardio.
Second, keep a daily diary tracking your caloric intake.
Third, set daily, weekly, and monthly goals for both diet and exercise.
Fourth, sign up for a gym and start a strength program like "Starting Strength" or "Strong Lifts". Gyms will also have trainers and other people who can help you understand the movements and check your form.
As long as your calories in is less than your calories out, you will lose weight but it will be harder to do if you don't improve your food choices as those foods are high in calories but will not satisfy your hunger.
I read your comment about lack of time; that is a fucking excuse that will hold you back. You will have to make time and you can do quick meals that are healthier than fast food. Even 3-minute oatmeal with a scoop of peanut butter and jelly is under 5 minutes to make and better for you. You could even do a frozen chicken breast, hummus, and mixed greens in under 5-minutes.
You don't have to do a huge meal prep that will last you a few days. You can map out meals for the week. Possibly cook a bit too much for dinner and set the rest aside for lunch. Go out to eat, get a to go box with your food and put half of it up. Get a salad at a restaurant - ask for dressing on the side and dip your fork in the dressing before picking up salad pieces.
Tips:
Chewing sugar free gum can help you for eating mindlessly. Gives your mouth something to do.
Drink lots of water between meals to feel fuller longer. Protein shakes can help as a quick snack/light meal to carry you to a proper meal.
Make time for yourself to exercise and do it whether early in the morning, mid-day, or late night.
Plan your meals, plan your exercise routine, track your progress, and challenge/switch it up when you start feeling bored.
If you "cheat", eat something you shouldn't, decide to skip a day, etc. Its not the end of the world or a loss of all your work thus far. Forgive yourself and get back on track. Don't let the slip up make you a "backslider".
Your weight will fluctuate from day to day. Building muscle your weight will increase. Keep track of your calories and strength gains. See the changes in your body.
I lost 45 lbs in 4 months with Keto. 20 g net carbs per day, make sure you hot your protein goal every day (your body can convert protein to glucose needed for hemoglobin and CNS). You don't have to hit the fat macro (it is okay to be under), as your body has excess fat.
If you get the 'keto flu' you need more sodium, potassium, and magnesium. Lack of insulin, from eating no carbs, triggers your kidneys to dump sodium (and K, and Mg). That is how all the diets can guarantee you lose 15 lbs in 2-weeks...it will all be water weight.
I second the keto, works wonders for me and the husband. And we didn't have a ton to lose, and it came off pretty fast. I was shocked. Wasn't bad at all...I've had my smell and taste fucked off since getting covid in in April 2020...so I mostly ate bacon cheese and pistachios. Husband eats so much sausage and cheese...then avocados and nuts. He feels a ton better, we have more energy, less tired. Now when we eat carbs, we feel like shit. I do recommend first slowing down on carbs gradually. You cut out too fast, and you'll get keto flu. Also don't try to combine with another diet like intermittent fasting...at least not at first. We have a over 400 lb friend who was trying that and was miserable. Yeah you can't do that. Take it slow and enjoy good fatty foods. It feels bad to eat like that but you'd be surprised how well it works. Small sweet treats include whip cream or cool whip...and also berries are the lowest in sugar. But watch that. Husband eats frozen ones and loves it as a nice treat. You can also do super dark chocolate but that tastes like shit. If you want tips or help, reach out. I have some really good recipes you'd love. Also made my own keto bread, ice cream and a couple other things. Husband said they weren't the best, but good and bearable.
P.s. I'm also sorry about your brother...that's rough and hard to overcome in normal circumstances. With everything going on in the country, and society...it just makes things 10000x harder on us all. We're all here for you. I love how everyone came in here with great ideas. Seems like keto definitely is the most popular though and/or the whole idea of it cutting out most carbs aka SUGARS and processed shit.
Its real simple. Decide to eat less and eat healthy. You have to cut out the high calorie products and only enjoy them one day a week max, in moderation. Decide to get more active. Start by walking a cpl miles a day. Then add more miles and hills when you're ready. Then start jogging by jogging then walking then back to jogging once you've gotten your breath back. Once you're stamina is up just jog, no walking, when you're ready. Once you're conditioned to do this every day or at least 6 days a week add weight lifting into the mix. A great way to cut calories is to drink water most of the time. Why waste calorie intake with sugary or fattening fluids? Black coffee only no cream or sugar.
Get rid of soda first. And no diet soda, that crap makes people even fatter. Unsweetened seltzer can satisfy the need for fizz.
Replace junk food snacks like chips with veggies or nuts. Baby carrots are cheap and easy. Add salt, you’re probably used to it and they’ll be an easier replacement.
Quality animal fats are your friend. Whole milk, butter, lard. Food tastes better and our bodies don’t store fat we eat, we get fat by storing extra sugar as fat.
Youtube Dr Ken Berry. Great doc has a great channel talking about carnivore and keto diet. Definitely worth checking out. Personal experience went carnivore after Xmas last year down 30lbs, sleeping better, less down emotionally, and have stayed healthy working in an ER through this fluvid season.
Props for raising kids, but how do you not buy groceries. No offense but I am single dad and cooking for my kids and trying to eat at home is a priority.
One you need to be a man and be honest with yourself. If you are overweight it is because you are over eating, and probably using food as a dopamine fix more than nutrition.
If you have time to go buy gas station food then you have time to do something like grocery store pickup. You get more food for the money and can eat at home more. Start there.
Then buy Bigger, Leaner, Stronger for the workout and weight loss part.
cut sugar and high fructose corn syrup. basically, drink only water. no fast food.
You have to look into it yourself, but Keto saved my life. I was up to 300+ lbs and found out I had ridiculously high numbers, blood sugar, tiglycerides, blood pressure. I immediately started cutting out all flour, sugar and processed food. At first I just ate steaks, burger patties, cheese, eggs, bacon sausage, and only green veg, like spinach and salad. High fat is good. medium protein, as close to zero carbs as you can get. You'll be full for longer. It'll take a few days but if you are good, you'll crave all that meat, cheese and eggs. Once that weight starts falling off,(starts immediately, water weight) you can look into other foods that have little carbs and is very nutritious, in addition to the meat cheese egg staples. CCheck out KenDberryMD on YT. Dr berg is also very educational. I've lost 60 pounds this last year, and it keeps inflammation down so less aches and pains, less sweating, more energy and no more feeling bloated all the time. Good luck. P.S. I also no longer have diabetes and my numbers are all back in normal ranges, and my BP meds were cut by 2/3rds
Congrats Rugburner that's awesome about kickin' diabetes! I'm still working on those damn bp number but definitely getting better.
I can't recommend Dr. Berry enough.
load up on veggies and protein. Fast food is fucking poison. But diet alome wont do it, you have to burn calories
Diet alone will do it for weight loss. Weight loss is 95% diet, 5% exercise.
I'm not saying exercise isn't important: Zombieland Rule #1 - Cardio.
Agave syrup is a sweetener that is a lot like honey but comes from a plant. It isn't so cheap. It tastes sweet and good. But the point of it is, it does not cause an insulin spike in the blood. Therefore, unlike sugar, it is not addicting. It will not cause diabetes. It is good to break the sugar addiction.
Buy a bottle and start putting it in coffee, tea, or anywhere you would use sugar.
The less sugar, the better; but we all like a sweet taste. Agave does have calories like a sweetener but .... no insulin spike.
I am not a believer much in artificial sweeteners.
As for grocery stores, you can order food online. Rummage around the websites and see what is available. You will be amazed.
Yes, as the other pede says, try to not drink sods. Keep soda to an occasional treat now and then. When normally thirsty, water from the tap with a little bottled lemon juice in it and ice.
Monkfruit sugar is great too
flavored carbonated water. and plain water, it takes take time to get your system to stop crazing sugar but it will happen. liquid sugar is the real killer.
i am also single and time challenged. try easy and quick lunches - a couple hard boiled eggs, check out Epic bars. you don't have to change everything at once, just keep improving what you eat
cut the soda
My new philosophy is to "be less Coke"
Try keto, lots of filling protein great recipes online. It’s the only way I can lose weight without feeling deprived. Lowered cholesterol, lost 20 lbs and was never hangry. Best purchase was a ninja foodi grill that uses very little oil. Check out Pinterest keto recipes. Quit alcohol for at least 30 days. I promise it works.I have no financial interest in ninja or Pinterest
This is one place where reddit, the keto sub in particular, comes in handy.
But if you want to avoid reddit, cut carbs. Eat more meat. No seed or vegetable oils except mayo and salad dressing, and I avoid bad oils in those.
Stay away from you tube or Facebook keto other than looking up doctor West man, and keto down under on you tube.
And get a part time job doing manual labor. Landscaping, construction, package delivery, stocking shit. Whatever will have you on your feet, exercising all your muscle groups and dealing with weight several hours a day if you are not already a laborer will help.
Oh, and if you do cut the carbs, salt your food more with lite salt. When you don't eat carbs you need more salt and potassium.
You can find tons of keto friendly stuff these days. But basically a plate should be half whole meat, half low carb veggies. Mission makes low carb tortillas. If you want suggestions hit me up, hubby and I have been keto for years.
mayo is pure fat, should be avoided
If you're eating fast food you don't need extra fat
I eat keto. And you don't gorge on fat but no need to avoid it. I eat mayo several times a week.
For health purposes you need fifty to seventy grams a day between omega three and six.
But seed oils and corn oil, along with soybean oil, aren't goof for you. I get the vast majority of my fats from meat, fish and eggs. Exceptions are a tablespoon or two of mayo, and ranch dressing or Italian dressing. And butter now and then.
Fast.
Eliminate junk food and fast food. Exercise twice a day
Read the whole thing first. This is not in order. Eat what you want, but not till you're over full. Exercise. Start with ten pushups if you can. If not, do as many as you can until you physically can't. Same with sit ups. Every day add one pushup/situp. Stretch before hand. Back stretch- feet together, bend forward as far as you can without bending your knees, hold for 10 seconds. Feet a little more than shoulder width apart. Bend to right with left arm over your head like you're reaching for the wall. Repeat reverse for your left. Hands on hips, lean back till you feel your abs stretch or stop before you fall backward. You can bend your knees a little for balance. Treadmill? 20 min video walk as fast as you can without jogging for its entirety. Jogging and running are hard on the knees. No treadmill? Pick 7 3-minute songs and do the same, do not walk in circles, pick new paths every time, keep it fresh and interesting. Repeat push ups and situps every day until you reach 50+, take a day off every third day unless you wanna push it. Do not strain, always stretch before and after, legs, arms and back. Definitely your back.
Lower calorie intake..
Only eat meat , veggies and cheese. No potatoes, bread or sugar. Boiled eggs and lunch meat for anytime snack. If you only eat 40 carbs a day, you will lose 20 to 30 lbs in 40 days. Walk 30 mins a day to start. Meat,eggs, cheese and pork rinds you can as much as you want. I have good recipes if you want.
Complex carbs vs simple carbs is a myth. You body easily converts them both to glucose.
Cut carbs...all of them.
Intermittent fasting is easy and will give you a good starting point. Get some protein shakes for a quick meal—they’re as easy as fast food. Don’t try to do everything at once, unless you’ve got some serious self discipline.
I’ve had better success with weight lifting than aerobics—you’ll burn more in less time. There are a ton of 5x5 programs. Stronglifts is great. Body weight exercises cost nothing and there are a ton of good prison workout programs.
The main thing is to just do something. Nothing works until it’s a habit. Pick a program and do it-every day. No excuses; no cheating. It takes a while, but don’t beat yourself up over it.
You can change, and it’s more important now than ever.
Not if he is trying to lose weight. Exercise is certainly a good thing, but you can't out run bad eating habits.
Try Atkins (keto) if you can live without bread, milk, potatos, and pasta. If not, calorie count and portion size are your best bet. Good luck.
To be honest, I may receive hate for this, but I do not care.
I have been utilizing the Snake Diet a little over 2 months and have lost 52 pounds. 230 to 178. He is based, the diet works, and I have been able to enhance my physical, spiritual, emotional, environmental, and financial wellbeing by using it. I have also overcome nearly all addictions in my life. I recommend it man.
Mind sharing the details on this?
Essentially my brethren, it is a prolonged fasting lifestyle that utilizes unsweetened electrolytes to get you through fasts of 48 or 72 hours known as "Snake Juice". There are thousands of testimonials of people who have reversed their chronic diseases. I have been extraordinarily busy in graduate school, interning, working, and my Christian Counseling program, and still have lost the weight. However, we live in a degenerate, food addicted world, so when I bring this up, people get typically offended by me doing so. However, I have overcome my nicotine, alcohol, and pornography addiction, and am closer with God than ever before. I'm genuinely in the best emotional health I've ever had in my entire life, and I had major depression for 10+ years. I would at least check it out, and try it for yourself before making any decisions :)
Interesting. So when you do eat, what is it that you eat?
I've done Intermittent Fasting (16/8) in the past. But it was not sustainable based on the food I was eating.
I wanted to also include that the fasts can be longer than 48 or 72 hours if you would like, however that is the standard.
When I do re-feeds, I will utilize only meat/eggs/fruits, and vegetables. I am a Latin Catholic, so I also have a lot of fish right now since it is Lent :)
I sometimes will eat out once and a while too though!
I do not think that IF is really advantageous brother. That is just from my perspective. We have our insulin spiked so much, and it is not healthy whatsoever. I would check out Cole Robinson and the Snake Diet on Youtube. He has been deplatformed for the most part, Youtube does not like him talking about fasting. I feel like a thousand bucks even when I fast for prolonged periods of time O.O
Seltzer water jerky microdose caffeine and aspirin all day long a few shots of whiskey before bed
Get rid of processed foods. Check out Primal Edge Health, MeatRX, and More Than Muscle. These have good nutrition guides. Sol Brah & Raw Egg Nationalist Cookbook is decent as well
Buy from local farms and ranchers for what you can. Drink raw milk (getrawmilk.com) it’s healthier for you than pasteurized milk.
Find a fit friend (doesn’t even have to be a close friend) to workout with for at least a month while you develop the habit. Weights and cardio are important.
Calories in must be less than calories out for weight loss to be achieved.
The above can be achieved by dieting, burning more calories (cardio), and/or raising your caloric need (strength training). You can do one of these to achieve your goal but performing all three will make achieving your goal easier - kinda like trying to sit on a stool with one leg vs two legs vs three legs.
First and foremost, start moving walking around the neighborhood, jogging, and then running. Also include full body stretching with the cardio. Second, keep a daily diary tracking your caloric intake. Third, set daily, weekly, and monthly goals for both diet and exercise. Fourth, sign up for a gym and start a strength program like "Starting Strength" or "Strong Lifts". Gyms will also have trainers and other people who can help you understand the movements and check your form.
As long as your calories in is less than your calories out, you will lose weight but it will be harder to do if you don't improve your food choices as those foods are high in calories but will not satisfy your hunger.
I read your comment about lack of time; that is a fucking excuse that will hold you back. You will have to make time and you can do quick meals that are healthier than fast food. Even 3-minute oatmeal with a scoop of peanut butter and jelly is under 5 minutes to make and better for you. You could even do a frozen chicken breast, hummus, and mixed greens in under 5-minutes.
You don't have to do a huge meal prep that will last you a few days. You can map out meals for the week. Possibly cook a bit too much for dinner and set the rest aside for lunch. Go out to eat, get a to go box with your food and put half of it up. Get a salad at a restaurant - ask for dressing on the side and dip your fork in the dressing before picking up salad pieces.
Tips:
Chewing sugar free gum can help you for eating mindlessly. Gives your mouth something to do.
Drink lots of water between meals to feel fuller longer. Protein shakes can help as a quick snack/light meal to carry you to a proper meal.
Make time for yourself to exercise and do it whether early in the morning, mid-day, or late night.
Plan your meals, plan your exercise routine, track your progress, and challenge/switch it up when you start feeling bored.
If you "cheat", eat something you shouldn't, decide to skip a day, etc. Its not the end of the world or a loss of all your work thus far. Forgive yourself and get back on track. Don't let the slip up make you a "backslider".
Your weight will fluctuate from day to day. Building muscle your weight will increase. Keep track of your calories and strength gains. See the changes in your body.
I lost 45 lbs in 4 months with Keto. 20 g net carbs per day, make sure you hot your protein goal every day (your body can convert protein to glucose needed for hemoglobin and CNS). You don't have to hit the fat macro (it is okay to be under), as your body has excess fat.
If you get the 'keto flu' you need more sodium, potassium, and magnesium. Lack of insulin, from eating no carbs, triggers your kidneys to dump sodium (and K, and Mg). That is how all the diets can guarantee you lose 15 lbs in 2-weeks...it will all be water weight.
Hit me up if you want more info.
https://www.ruled.me/keto-calculator/
I second the keto, works wonders for me and the husband. And we didn't have a ton to lose, and it came off pretty fast. I was shocked. Wasn't bad at all...I've had my smell and taste fucked off since getting covid in in April 2020...so I mostly ate bacon cheese and pistachios. Husband eats so much sausage and cheese...then avocados and nuts. He feels a ton better, we have more energy, less tired. Now when we eat carbs, we feel like shit. I do recommend first slowing down on carbs gradually. You cut out too fast, and you'll get keto flu. Also don't try to combine with another diet like intermittent fasting...at least not at first. We have a over 400 lb friend who was trying that and was miserable. Yeah you can't do that. Take it slow and enjoy good fatty foods. It feels bad to eat like that but you'd be surprised how well it works. Small sweet treats include whip cream or cool whip...and also berries are the lowest in sugar. But watch that. Husband eats frozen ones and loves it as a nice treat. You can also do super dark chocolate but that tastes like shit. If you want tips or help, reach out. I have some really good recipes you'd love. Also made my own keto bread, ice cream and a couple other things. Husband said they weren't the best, but good and bearable.
P.s. I'm also sorry about your brother...that's rough and hard to overcome in normal circumstances. With everything going on in the country, and society...it just makes things 10000x harder on us all. We're all here for you. I love how everyone came in here with great ideas. Seems like keto definitely is the most popular though and/or the whole idea of it cutting out most carbs aka SUGARS and processed shit.
Its real simple. Decide to eat less and eat healthy. You have to cut out the high calorie products and only enjoy them one day a week max, in moderation. Decide to get more active. Start by walking a cpl miles a day. Then add more miles and hills when you're ready. Then start jogging by jogging then walking then back to jogging once you've gotten your breath back. Once you're stamina is up just jog, no walking, when you're ready. Once you're conditioned to do this every day or at least 6 days a week add weight lifting into the mix. A great way to cut calories is to drink water most of the time. Why waste calorie intake with sugary or fattening fluids? Black coffee only no cream or sugar.
Drink water and work
Get rid of soda first. And no diet soda, that crap makes people even fatter. Unsweetened seltzer can satisfy the need for fizz.
Replace junk food snacks like chips with veggies or nuts. Baby carrots are cheap and easy. Add salt, you’re probably used to it and they’ll be an easier replacement.
Quality animal fats are your friend. Whole milk, butter, lard. Food tastes better and our bodies don’t store fat we eat, we get fat by storing extra sugar as fat.
Eat like a predator, not prey.
Get some exercise, preferably outside.
Godspeed and good luck.
If you must have soda, try Zevia.
Youtube Dr Ken Berry. Great doc has a great channel talking about carnivore and keto diet. Definitely worth checking out. Personal experience went carnivore after Xmas last year down 30lbs, sleeping better, less down emotionally, and have stayed healthy working in an ER through this fluvid season.
Anyways best of luck
Another great guy is Dr Cywes on youtube
Stop eating. Get an Rx for Adderall. Use Meth. Go running.
The options are endless.
Props for raising kids, but how do you not buy groceries. No offense but I am single dad and cooking for my kids and trying to eat at home is a priority.
One you need to be a man and be honest with yourself. If you are overweight it is because you are over eating, and probably using food as a dopamine fix more than nutrition.
If you have time to go buy gas station food then you have time to do something like grocery store pickup. You get more food for the money and can eat at home more. Start there.
Then buy Bigger, Leaner, Stronger for the workout and weight loss part.