If you had to drop 30lbs and couldn’t workout???

[Ratamahatta]

1. Omad
2. Meth
3. Cocaine

I'd choose number 1

 

[taskswap]

So I just ran some numbers guessing, for 90 days at your height and weight you need to be at 1166 calories daily deficit. Guestimating your lowest BMR not even sedentary at 2100 calories per day leaves you with eating 934 calories per day. It's very easy to calculate calories for real food based on weight, be sure you're calculating raw weights for raw values, cooked foods throw your calculations off based on how much or little you cook them.
If you have a steak just eat that and broccoli or whatever, if you have something lean like venison or chicken breast throw in some almonds or an avocado weighed for calories not to go over 934 of course.

This. Lots of folks think you can drop weight with modest changes, and while it does work it takes a long time and you can swing around a lot. But if you know/determine your BMR and you are consistently 30-50% below that, it is physically impossible to not lose weight.

It takes deeper cuts than some folks realize. We can convince ourselves among the thousands of diet fads that small changes or cuts will do it. But a 10% cut can take a year to notice because the daily swings are bigger than the small, gradual loss over time. What worked best for me was to "own the suck". I figured I was going to be hungry whether I ate 1200 or 1500 calories. If I was going to be hungry, why not just get it over with? I calorie-counted meticulously, and did a no breakfast, 400-cal lunch, and 800-cal dinner routine. That's it. 199->178 in 3 months.

I listened to a fascinating podcast about the discovery of Rapamycin and mTOR, and new things we're learning about how our bodies operate. Part of the problem we have today is that we view hunger as an urgent problem to solve. We're so comfortable in our lives that we no longer view hunger as normal. But actually, our ancestors went hungry regularly. And it turns out when you're triggering autophagy (losing weight), you are ALSO triggering other processes within your body that let your cells do cleanup tasks they don't normally do. Being hungry about once a week is actually good for you.

 

[Loo.wii]

Ride a stationary bike or swim ? What’s the extent of not being able to work out ?

 

[D S 319]

I’d eat less and clean.

Im glad I did not let the surgeons cut on me with my herniated disks. I had one epidural and did PT for awhile. Sure I notice pain and have a little sciatica once in awhile and it’s typically after eating like crap for a few days. learn what triggers the pain and try to avoid doing that.

I did read through this book and took some ideas and stretches that’ll possibly help you.

Back pain sucks, best of luck.

https://www.amazon.com/Back-Mechanic-Stuart-McGill-2015-09-30/dp/B01FKSGJYC

 

[03mossy]

Ride a stationary bike or swim ? What’s the extent of not being able to work out ?

Any fast or quick movements are out. It’s so bad putting on socks is a painful chore, sneezing or coughing feels like I’m getting stabbed with a hot screwdriver into the spine. I have to use a cane until about 9:00 each morning until the handful of tylonal and Advil kicks in. It’s awful. Like people have mentioned above this is going to have to be accomplished through diet mostly. I want to add cardio for the reason that the better shape my heart and lungs are it’s less risk when I get put under and will help the recovery.

 

[Pulleye16]

People can post all day on here on what to eat and how to lose weight...but here's the truth:

Burn more calories than you eat! It's really that simple. Start counting calories and start monitoring your activities. Whatever one you do more of, you'll see those results.

 

[Turkeygetpwnd38]

Weight is all about diet, no secrets. I got pretty sick once, only ate bagels, butter, and rice (zero exercise). I lost 25lbs in a month. I’m not saying that’s healthy, but for just getting weight off, doesn’t matter what you eat, just less.
You know yourself better than anyone, will you be able to stay disciplined enough to get it done? Especially if a lot of down time, laid up because of the back injury. If not, no shame looking to GLP-1s. I’m not for or against them, but they seem ideal for your case.
Losing a substantial amount of weight in a short period time takes a complete mental shift because it sucks. Pain is a good motivator and you could use that as drive. Good luck!

 

[fmyth]

I have a female friend who went with ozempic. She is very active, team sports etc pushing 60y/o and weight wouldn’t come off as needed for a knee replacement. Worked great. She has gold plated state employee insurance which is a big deal because it’s like $1K a month.

There are many Dr.s and online services like Hims that will prescribe and provide the generic version of Ozempic, semaglutide, for a total cost of $250 a month.

 

[BigredRusch]

Fasting and walking (if possible) is your ticket. stop eating at 8 PM. Start eating again at noon the following day. Whole foods only (rice, meat, whole vegetables, nuts, etc). Focus on veggies, fats, and proteins, don't make carbs the filler of the meal, use veggies instead. Walk in the mornings while you are fasting.

Should cleanout more than the extra fat.

 

[V2Pnutrition]

I highly recommend Valley to Peak Nutrition @V2Pnutrition . Few years ago I thought if I went from a not "Fat" 215 to wirey 180 I would move better in the mountains, look better and be healthier. So I worked with Kyle and got it done in like 7 months. He was a huge asset. He teaches you and coaches you so when you're at your goal you can carry on on your own. I lost the first 10-15 lbs. eating cheeseburgers and drinking beer. He teaches you a balanced diet that drops the pounds not a fad BS reincarnated "diet" that causes long term health issues. It is way way easier than you think. But the biggest and most important aspect of it is you have someone holding you accountable every single week. And kyle is one of us, family man, backcountry hunts, understands Christmas snacks..... You WILL meet your goals and make a friend I promise!! He helped me go from an alcoholic to not... One of the best investments I have ever made.
@V2Pnutrition

Thank you for the very kind words, @Wprinkle !

OP: You have alot of answers here that span a broad range of approaches.

The reality is this: they’ll all work. And, they can all be effective tools at difference stages of your journey.
-GLP-1’s can be effective to jumpstart things and reduce hunger signals that are tough to deal with.
-Keto/Carnivore, one meal per day, etc. is an easy, rule-based, no-track method to reduce calorie intake.
-Tracking your calories makes it a math equation and opens up options to have things you might enjoy.

It’s good to decide what you want ultimately though if you're wanting it to extend beyond the surgery itself- (Keto/carnviore and fasting will drop it fast as your body dumps liver and muscle glycogen + the water associated with it -there's about a 4ish:1 ratio water: glycogen depletion).

Lasting loss? That’s going to take more intention & time.

It’s like hunting. Great at glassing, but can’t hit the broad side of a barn with an arrow or bullet?
Sharpshooter, but can’t spot a deer to save your life once in the field?
There probably won’t be very many years we have meat in the freezer…(I have been both by the way).

I lost 140lbs over 15 years ago eating pizza, donuts, burgers, and whatever else I wanted. Did I eat ONLY pizza, burgers, and whatever else I wanted? No. In spite of what’s all over the net, there’s no “fat burning code” that’s better than another. Everything “clicks” for lasting change when you take all the pieces and put them together- like hunting. Find something you like that’s different than what you’re already doing and do it everyday. The consistency begins to stack in your favor and the results come.

Simple? Yes. Easy? Not at all.

 

[Mike 338]

Losing weight is stupid simple. It requires no effort and no money. You eat less. That's it. You eat less. Cut out one meal a day. Wouldn't hurt to count some calories of the food you do eat. Any boob could do it. Have a late breakfast or early lunch and ride it out till dinner. Do I even need to talk about booze and ice cream? Anyone who can't control what they shove in their own mouth is weak minded.