Retired @ 185 lbs., feeling not thin but OK and going to the gym 3x per week. The last 8 years I have become obese gaining 50 lbs, and only for short periods have worked out. With Covid-19 and all gyms closed I have failed to exercise at home or even walk alot. Soon I hope to return to working out at a gym.

Now I need to look after diet, my heart and circulation, ie:less sugar, salt, wine and donuts. My goal is by Christmas to loose all the weight gain of 50 lbs.

Aggressive? Yes but if i can cut 1000 cal/day it is possible. Considering I drink 3 large cups of coffee with sugar and light cream and 500 cal of wine or other beverage /day that alone is 1000 cal of fat and sugar I should cut out.

YES: I weighed 235 in 2020, The above plan failed,by the end of the lock-downs I was up to 250.
NOW: 2023 I have lost 35 lbs, down to 215 lbs but it took 18 months.
GOAL: 185, Loose 30 more lbs, get in shape before I die.