At 63, I've more or less quit drinking..... one or two social beers a week........ But I carry the effects of a lifetime of drinking.....though not to anything most folks would call "excess". My blood pressure is in the danger zone, ..... per my own measurement..... I refuse to go to doctors, and I am overweight. At 5'6", I was weighing in at 202 lbs, which is about 22 pounds higher than I was for many years. This is largely due to brewing and drinking beer, but I also love high carb foods.
Two weeks into my self designed program, I'm down to 193.8 stable. I've been intermittent fasting, and consuming virtually no carbs. I'm using something resembling a Keto diet. The fasts have been multi day mostly, though the last one was 24 hours. Tonight after two days of eating "normally", I will go on a fast that I hope to last Friday Night through Wednesday night of next week.
Interestingly, I find fasting mostly easy.... I have little difficulty with hunger, it's more a matter of the habit of eating. It's interesting to note that my main problem is thermal. I'm more sensitive to cold.
The objective here is not specifically weight loss, but fat removal.... belly fat, and liver fat. The liver is a very strong organ that will regenerate far more quickly than other organs in the body, only the lining of the intestines regenerates more rapidly.
These fasts are water fasts, with only vitamins. I break them with a cup of warm bone broth, followed by some kombucha (home brewed), and a kefir (also home brewed) based smoothie......... to regenerate my intestinal flora.
This is an extremely aggressive program......... It's life or death as far as I'm concerned. While I'm in good shape by most standards.... I'm not in good enough shape to satisfy myself. I have walked 2 miles a day for many years..... on my own trail through the woods to the post office. Last summer I took several long hikes in the mountains of Montana ranging from 15 to 20 miles in a day, climbing high in to the mountains, typically about 3000 to 4000 feet of elevation gain. I don't push myself..... but I keep going. I've always been like that. Not the fastest guy, but I'm still going when others have quit.
My longevity matters to me more than it once did, as I increasingly realize how much I want to do yet....
H.W.