Anyone know if Canadian Walmart has a similar deal ? <| sep |> I question whether that would make things better and could make things worse . The most effective thing , having done it , is to just leave move on and out . Deliberately provoking more hateful feelings never makes things better conflict causes conflict . <| sep |> Thought I ' d elaborate on Kellykid as he is right . Find out your TDEE , there are plenty of calculators online , do 23 and average em out . Whatever number they give you for maintenance , subtract 500 cals from that . Count EVERYTHING you eat . I use MyFitnessPal . Doing this for a while will slowly force you to eat better . 800 cal cheese burger ? Or 350 cal chicken sandwich ? That means you can eat more which if you ' re like me will be the way to go . Working out may be hard at first , try SL 5 x 5 . It ' s fairly easy at first , and by the time it gets rough on you it ' s all ready a routine so you ' ll be with it . Depending on what you want to do you can modify it slightly . I dropped squats to 3 x 5 and bench every day and added pull ups . But that ' s later down the line . Sticking to it is hard . I was 260 and now I ' m 180 . Failing will happen . It ' s life . But what matters is the next day you start back up and keep going . Good luck dood !