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A 80 Pound Weight Loss Journey with If, Cico, and Walking

Read about JohnnyStubbs' weight loss journey using IF, CICO, and walking. Learn how these methods helped him lose 80 pounds in 13 months!

Article by Madeleine Smith

A photo of a 5'10" man showing a weight cut from 356 pounds to 276 pounds. A net loss of 80 pounds.
M/37/5'10" [356 > 276 = 80]. 13 months. IF+CICO+walking.
Originally posted on /r/progresspics

Introduction

JohnnyStubbs, a 37 year old man standing at 5'10", has successfully lost 80 pounds in just 13 months. His method involves a combination of Intermittent Fasting (IF), Calories In, Calories Out (CICO) monitoring, and regular walking.

IF - Fasting and Eating Windows

JohnnyStubbs has used Intermittent Fasting to great effect in his weight loss journey. This method involved limiting food intake to specific periods, while the rest of the time was designated to fasting. JohnnyStubbs opted for a 20:4 schedule, which means he fasted for 20 hours, while having 1 large meal and a snack window of 4 hours.

CICO - Food Tracking and Caloric Deficits

To monitor Calories In, Calories Out (CICO), JohnnyStubbs employed the use of food tracking applications like MyFitnessPal. By keeping track of his caloric intake against his daily caloric expenditure, JohnnyStubbs created a caloric deficit, prompting his body to use stored fat as energy, thus reducing his overall body weight.

Walking - Low-Impact Exercise and Burning Calories

In the case of exercise, JohnnyStubbs incorporated walking into his routine. A low-impact exercise, it allowed him to burn calories while not risking injury. Combined with IF and CICO monitoring, walking helped increase caloric deficit, leading to even greater weight loss.

Conclusion

JohnnyStubbs' experience shows that drastic weight loss can be achieved through lifestyle changes like IF, CICO monitoring, and exercise, without resorting to fad diets or weight loss supplements. Everyone's body is different, but with trial and error, individuals can find methods that work for them in achieving their desired weight goals.

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Madeleine Smith

Content Lead at MyProgressPics.com

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.