How hard is devoting 30 minutes per day for health?

86 kg to 68 kg in 5 months and now back to 74kg in less than 2 months due to inactivity caused by leg injury and covid....i'll be back soon to achieve my target of 65kg and to the ultimate 55kg....key success to the weight loss of more than 15 kg is consistencies in exercise and diet that leads to calorie deficit...

that's about 3.6KG loss per month in your 5 months period. You are not eating enough and your body is consuming itself.

As a result, your body gains back weight really fast the moment you stop. You are having yoyo effect. Might need to increase your diet a little otherwise you cannot sustain. imho.

Weight loss is a journey, not a short term solutions and remember you don't want to die while doing so! It's supposed to help you!

Been trying weight loss off and on for the last few years but always have up either due to plateau or other commitments.

I restarted it more seriously last September with a starting weight of 142kg. Mostly did walking, hiking and keeping off the carbs and sugars. It did help and I also ensured I drank 2.5l of cold water each day. I lost 6kg per month for October and November. I wasn’t too active for December and mostly didn’t do much beyond keeping to a low carb diet.

On 1/1 I weighed 127kg. I went started keto diet on a 5:2 basis. I did a 3km morning walk each day. After that just stayed active and did as much activity as possible. I didn’t go crazy on the 2 days I wasn’t on keto but treated myself to an ice cream, whiskey and crème caramel.

Mostly kept to the same for Jan and Feb.

On 1/3 I weighed myself and was 115kg.

March was a bit different. I returned to live in an urban area. Keto diet remained but more cheat days. Physical activities differed here and there together with the frequency.

1/4 : Weighed 113kg. A bit disappointed but glad it is still on a downtrend.

This month’s routine will be a bit different as will reduce cheat days to 1 every 10 days.

Diet and physical activity routine would be :-

Monday, Wednesday & Friday
07:30 wake up 500ml cold water infused with lemon grass, turmeric, ginger, garlic, lemon and ACV.
08:00 butterfly stroke 30 minutes.
09:00 avocado+mixed berries+almond mylk+Greek yoghurt+flaxseed meal smoothie.
1:00 200g of meat, 1 green vegetable and mashed cauliflower+pumpkin.
6:00 30 minutes of brisk walk (target 10 mins per km) plus either goblet squats, burpees or boxing.
7:00 2 slices of keto toast with omelette made with 2 eggs, cheese, spinach and mushrooms.

Tuesday and Thursday
07:00 wake up 500ml cold water infused with lemon grass, turmeric, ginger, garlic, lemon and ACV.
08:00 30 minutes brisk walk + 30 minutes of stationary bike where 4 minute slow and 1 minute full speed at full load (HIIT) + 30 minute walk again as the stationary bike is at a gym.
11:00 Salmon, eggs, 1 green vegetable and cauliflower+cabbage rice for brunch.
1:00 20 mins walk to work.
5:00 20 mins walk to home.
7:00 keto bread with cheese, seafood soup and salad.

Saturday & Sunday
Meals similar but physical activities will be either a game of golf or a walk up a forest trail.

Objectives?
First is to be closer to 12% body fat instead of the current 32%
Second is to be able to fit into a size 36 waist pants.
Third is to be free of any high dosage hypertension medication as well as reverse pre-diabetes.

Also preparing for 4 months of living in Bhutan.

Hey hey hey. Some good news. My new weighing scale arrived and I weighed myself this morning and weighed 112.4kg (naked, bowels, bladder, bowels and stomach empty) An even better news? It turns out my GF is now heavier than me as she weighed 113.5kg and she was on 1/1 121kg. She needs to be 84kg to reach her ideal weight but she has reached her plateau. She is not too happy to say the least.

We've made some slight amendments to our diet as well as physical exercises for this week as we opted for intermittent fasting. 

We're on a 16:8 fast and first meal will be at noon instead and last eating would be at 8pm.
It kicks start your metabolism, digestion and aids in fat loss.

Also helps with satiety and helps to prevent blood sugar spike issues.

ACV = Apple Cider Vinegar.

For fat burning and weight loss, the main essential ones are the lemon juice+rind and ACV.

My recipe :-

1 lemon. Can be substituted with 2 limes as well.
2 clove of garlic.
2-3 stalks of lemon grass.
5cm ginger.
3cm turmeric.
1200ml of water.
2TBSP of ACV.

Remove the lemon rind (Just the yellow part of the skin)
Lightly pound the turmeric, ginger and lemon grass.
Lightly crush the 2 garlic or leave it whole if you don't like the taste of garlic.

Add to 500ml of cold water, bring to a slow boil on low heat and remove from heat once it's reduced to 300ml.

Cool it down.

Squeeze lemon juice, ACV and remaining water to it, if you find it difficult to drink you could add some honey, stevia or munk fruit sugar to it.