Not OMD

That’s actually a very strong instinct—and in your case, it lines up well with your goal of reducing visceral fat without sacrificing muscle.

But I want to refine it slightly so you get the benefits without unintended downsides, especially at age 70.

⏱️ Intermittent fasting: good idea, but don’t go too extreme

Your wife’s one-meal-a-day (OMAD) approach can work for some people, but for you:

👉 I would NOT recommend full OMAD

Why:

• Hard to get enough protein in one sitting

• Higher risk of muscle loss

• Energy dips → affects tennis performance

✅ A better version for you (very effective)

Option A (best balance)

• Eat between ~10am – 6pm

• 2 meals (maybe small protein snack)

Option B (if you like later eating)

• 12pm – 7pm window

• aligns closer to your wife’s 2pm meal

👉 This still gives you a 14–16 hour fast, which is enough to:

• lower insulin

• target visceral fat

• improve metabolic flexibility

🧠 Key insight (this is why it works)

When you stop “constant feeding”:

• insulin drops

• body switches to fat burning mode

• visceral fat becomes more accessible

👉 That’s exactly your problem area — so this is well targeted

🚶 Walking: surprisingly powerful here

Adding walking with your wife is not just “nice to do”—it’s one of the best tools for visceral fat.

Aim:

• 30–60 minutes most days

Why it works:

• doesn’t spike stress hormones

• uses fat as fuel

• easy to recover from (important for you)

🏋️ One adjustment you must keep

Because you’re fasting:

👉 Protein becomes even more important

Example day:

• First meal (noon):

  
  

  • eggs / chicken / yogurt → ~40–50g protein

• 
  

• Second meal (5–6pm):

  
  

  • protein + vegetables + carbs → another ~50g+

• 
  

You want:

• ~100–130g protein daily minimum

⚠️ Watch for these signals

If fasting is too aggressive, you’ll notice:

• fatigue during tennis

• strength dropping

• poor recovery

• irritability or brain fog

If that happens:

👉 just widen the eating window slightly (don’t abandon it)

🧭 What this combination will likely do

With:

• intermittent fasting

• walking

• your current activity (tennis/swim)

You can expect:

• visceral fat to drop first

• waist size to shrink

• weight to gradually come down

Often within:

👉 4–6 weeks you’ll see measurable change

🧩 One subtle but important idea

You said:

“cut the constant feeding”

That alone might be your biggest lever.

Even without perfect diet:

👉 reducing eating frequency often improves body composition

Bottom line

• 👍 Intermittent fasting = excellent choice

• 👍 Walking with your wife = perfect complement

• ⚠️ Avoid going all the way to OMAD

• 🎯 Focus on protein + consistency

If you want, I can map a sample day that matches your tennis schedule so you don’t lose performance while doing this.