I started mostly doing 18/6 few (2) months ago and around 149kg, now I’m 144kg, I’m 180cm, I did couple omad and few 20/4 to see how those feel, my question is how far I could get with doing IF alone with barely any exercises? I did change my meals from carb heavy to mostly veggies and some meat and fats, also lots smaller portions than i used to eat. I did also start some walking two or three weeks ago, averaging only 3k to 4k steps a day due to my bottom of feet gets sore so fast, probably combination of overweight and feet not used to walking.
5 kg! Nice! Congratulations! When I see people’s progress pictures, and information, I always pay attention to what they are doing. There are a lot of success stories with “no exercise” or “walking only” information. You do you. If you can, you should do something. If it’s not on the table now, it might be when you lose another 5 kg. If you can walk a little but often that maybe be more gentle on your feet. It’s even considered more healthy to be active during the day and not only for a half or one hour. The level of activity depends on multiple reasons, one of them being your physical ability. Don’t push yourself too hard in one go.
How old are your shoes? Running shoes have a life in miles not time. That is usually 300-500 miles. The material of the sole breaks down and doesn’t supply support. The heavier you are the more true that is. So if your shoes are old look at getting a new pair as that might help your feet.
As for the rest weight is controlled through consumption not exercise. Exercise can increase calorie burn and increase fitness, but it doesn’t cause weight loss. Keeping yourself in a calorie deficit does that. I actually didn’t really work out hard until my second year of loss. I stuck with basic activities like hiking, walking etc. The focus is figuring out how to lose weight with just your consumption alone. Once I saw loss caused by that I started adding in more and more intense activities which sped up the loss a bit. But also I did it in a controlled way to make sure I didn’t injure myself. This is more true if you are older. I found it was better to focus on those things and really learn how to make my eating sustainable. Once you learn that you can control your weight through diet alone the exercise becomes so much easier. There is no mad rush to work out constantly just to try and keep your weight in check.