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Investing a meeting with a dietician can prove very illuminating. In early 2018, I was around 241 lbs. I started counting carbs by meal, 45 to 60. Eating more fiber with meals helps slow down glucose absorption. I dropped sugary drinks, pasta, white bread, fried foods, most desserts (when I do enjoy them, it is after lunch rather than dinner) and got all the way down to 192 lbs. within a  few months. I was hungry all the time, so I now try to stay in the 210-215 weight range at 6'2".

Very sad news to wake up to ... I knew Rhyno had been sick but didn't know the cancer had returned.  

I’m 5’10”, currently 230 lbs (so my BMI is 33).  My weight has varied from 220-235 the last several years — which is at least better than the 255 I’d ballooned up to ~15 years ago. I’ve never been on Ozempic — but I go back and forth between bouts of higher activity (waking 5-6 miles a day almost every day) — to barely 1-2 miles a day. I’m definitely overweight (38” waist) — but I’m pretty active, and sometimes very active). I’m currently on 26 days in a row walking at least 5 miles every day — and I’ve found the ONLY thing that ever motivates me to try and eat less is high activity, every day, ideally without going back to lower activity. I know I absolutely CAN eat about 30-40% fewer calories most days — without calorie counting (which I hate!) — as long as I can stay motivated to increase my metabolism thru exercise. But, then, I’ll lose 10-15 lbs, maybe even 20 — And get complacent— and I’ll stop walking 5 miles every day — and then the weight always comes back… NOT because I’m burning calories less — but entirely because I’ll loose my willpower to exercise portion control, and I’ll snack more and more — and that lack of exercise tells my brain “what’s the point, just eat”. Today will be 27 days in a row over 5 miles. It’s usually about this time — after a month of high(er) activity — that I’ll suddenly (re)discover the willpower to curb my calories. If only I can keep at it, and be better about walking tons all the time — and not just a month or two. I’ve got my annual physical and visit to the cardiologist in October — so that’s a good motivator too. It’d be great to drop 10-15 lbs by  the end of October — which gives me 3 months to loose 5lbs each month — very doable. Trouble is that it’s just as easy (or easier) to not stick with it, and not loose much at all. Unfortunately that “option” seems to always be on the table too.