Quote (NetflixAdaptationWidow @ Jun 13 2021 02:01pm)
Obviously if I went to zero calories I'd lose weight lol. The calories in calories out mentality is not the full story. When you diet your body slows down its BMR to resist weight loss. I was already going down to a food level that's small enough I was pretty uncomfortable all day, so going down further to force weight loss that I would likely just regain when I went back to a reasonable level of intake isn't worth it. I was also at a point where if I cut more I'd be fighting my hypoglycemia after every meal which isn't practical. I've been at ~220lb for long enough that any attempt to lower that puts my body in rebellion.
The best thing you can do is probably cardio. I wouldn't say weight lifting is even in the top 10 list of best things you can do for long term health. Even regular stretching will do more for your quality of life in the long term. When I took my required nutrition and exercise science class my professor said pretty point blank that the number one thing you can do for long term quality of life is cardio, followed by regular stretching, and after those nothing else even comes close. When you get into medicine it's pounded in your head the next thing is to not smoke. If somebody is 500lb, totally sedentary, and has uncontrolled diabetes, and smokes, the number one priority is absolutely to get them to stop smoking.
It is, obviously, uncomfortable to lose weight, but your body will adjust and you will be healthier for it. You are going to be hungry, but that's unfortunately part of the prescription.
The health benefits of weight lifting speak for themselves, even in very old and untrained populations. Stronger bones, a better circulatory system, fewer accidents and falls, better quality of life. I haven't seen anything close in terms of studies on long-term stretchers. If you smoke you are, frankly, asking to die.