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[Afrocious]

Background and stats:

Age: 25
Height: 6'2"
Weight in June: 265
Weight in July: 260
Activity level: Not much anymore.

I've been going to a dietician since June. She's the one who got me to try and get comfortable eating vegetables. I would work out, then stop when I wasn't losing weight. The final straw was when I began jogging using Couch to 5k for a month and actually gained weight. Distraught, I decided to face the problem that had been plaguing me since college when I used to lift weights and play racquetball. I recalled a saying about 85% of the effort in losing weight happens in the kitchen.

The problem was I could go months not eating a single vegetable. A seldom fruit like a banana would be eaten with pancakes or something, but for the most part, I was a meat, starch, and grain eating machine.

I grew up not eating vegetables. In fact, now is the first time in 25 years I've been eating vegetables on a normal/recommended basis. On top of that, I've been cutting out things like alcohol, fried foods, fast foods, and junk snacks. Last night was the first time I drank beer in a month, and it was only one bottle of Blue Moon and I didn't reach the bottom.

So the question is if I should exercise or not, or keep doing what I'm doing. Should I? I hear stories of people dropping 30 lbs in a month, though I'm happy with losing my simple 5. My concern is if I hit some plateau or something early, if such a thing can happen with my change in eating habits. Remember, this is the first time I've ever seriously eaten healthier in my life.

My normal meal consists of half of a baked chicken breast with whatever seasonings I felt like using, some potatoes or noodles, and half a plate of veggies - which are usually broccoli or stir fry. I buy vegetables in those frozen packs. They're cheap and easy for me to cook.

I'll ultimately bring this up with my dietician, but I figured I'd outsource the question first to folks while I was thinking about it.

Thanks GAF.

EDIT: So the answer I've concluded is that if I choose to exercise, it shouldn't be for weight loss, but for strengthening my body and bones. In a nutshell, be active. What loses weight happens in the kitchen, which I'm currently experiencing. However, as a whole, exercise helps in other ways.

There have been quite a few insightful posts ITT getting into the idea of why instead of harping on what one should do. For me personally, the following posts have been the most informative as well as the most insightful as of this edit -

You're a young buck, in your hormonal prime.

Exercise, dude.

Lifting will give you the best bang for your buck in terms of body composition and overall health--insulin sensitivity, increased immune function, bone health.

Cardio is nice for overall health, but do something fun, not something that would be a chore.

You should ask your dietician. That's what they are there for, to get you to eat healthy and presumably to help you lose weight. Exercise is important regardless, it keeps your body healthy and has benefits other than just weight loss. As others have suggested, start a walking program for low stress exercise and then progress from there. Keep it fun for yourself and you'll be in better shape soon.

Don't worry about other people -- everybody's body will be different. As long as you are making changes that make you feel better you are on the right track.

Don't listen to people who say you're doing it wrong/going too slow. 5 pounds in 4 weeks is a 15000 calorie deficit (1lb fat = 3000 calories), which is >500 calorie deficit per day. That is fantastic work. If you keep it up for another year, you'll be down to 200 lbs, which is pretty damn reasonable for 6'2''

That said, absolutely exercise. But don't think about it as a way of burning calories! Think about it as strengthening your heart and muscles. Frankly I wouldn't even consider exercise as part of any calorie calculation, it'll just make you feel justified in overeating, or conveniently forgetting about that extra snack you had.

Exercise OP, but ease into it. At 25, if you start serious weightlifting you may go ravenous with hunger.

 

[quik killa]

It shouldn't be or, you should exercise and continue to eat healthy if you want to live a healthy lifestyle.

 

[Figgles]

Why wouldn't you get some kind of exercise? You don't need to go all out, but get some cardio and do some body weight exercises.

 

[RedNumberFive]

It shouldn't be or, you should exercise and continue to eat healthy if you want to live a healthy lifestyle.

This. There should be no OR in this conversation. It's an AND thing. Also, now that it's summer, get outside and grill some veggies.

 

[Alucrid]

There's no reason not to exercise unless you physically can't

 

[Escape Goat]

Have you had a physical recently? Bloodwork? Id start there first before making big lifestyle changes.

 

[Afrocious]

Why wouldn't you get some kind of exercise? You don't need to go all out, but get some cardio and do some body weight exercises.

Mainly because I have a fear of screwing up what good I've done now considering my past endeavors exercising. I mean, I got stronger and had more energy. It felt great, but I didn't get the results I wanted then whereas I'm getting closer to getting them now without exercising.

Though I can't argue with the notion living a healthy lifestyle involves exercising.

Have you had a physical recently? Bloodwork? Id start there first before making big lifestyle changes.

I had a physical back in April or May. I'm healthy aside from my weight. That was what convinced me to question what I eat.

 

[Majestad]

Do you brush your teeth everyday? Do you eat every day? Exercise should be a habit that's part of your life.

 

[lethial]

Why would you not exercise? Unless you physically can't. Mind boggling question.

 

[Buzzati]

Do you think someone here will say: "Nah, don't exercise, bro."

 

[BlueTsunami]

You seem to be hinging your weight loss goal on the fitness aspect. Don't. Fitness would be good to implement but it's not what's going to determine how fast your weight drops. That purely falls to diet.

With that said, maybe take up weightlifting again so youve got a fit body ti work towards as your weight drops.

 

[SteveWinwood]

nah don't exercise bro

 

[DBT85]

Have you had a physical recently? Bloodwork? Id start there first before making big lifestyle changes.

Is this something that people do in the US?

I don't think people do that here in the UK.

 

[quik killa]

Mainly because I have a fear of screwing up what good I've done now considering my past endeavors exercising. I mean, I got stronger and had more energy. It felt great, but I didn't get the results I wanted then whereas I'm getting closer to getting them now without exercising.

Though I can't argue with the notion living a healthy lifestyle involves exercising.

The problem sounds like you are too focused on weight as a number. When you start to exercise you might not see the immediate weight loss you are expecting because you are building muscle; this is a good thing because those muscles are going to be burning more calories for you.

 

[Mimosa97]

That's not how it works OP. It's not just about eating vegetables, it's about couting your calories and cutting carbs (imo).

Why are you drinking alcohol ? Why are you eating potatoes and noodles ? Why are you using seasoning ? The dietetician you've been seeing is a hack.

I lost a ton of weight the first two months of my diet and I wasn't even working out. I was eating around 1500 calories a day and I walked from home to the office. I ate eggs, 2% plain greek yogurt, tons of vegetables, chicken breasts, turkey breasts, apples, beans etc... Avoided carbs at all cost and counted my calories. I went from 205 lbs to 160 in 5 months.

Someone your weight should be losing a ton of weight pretty easily in the first few weeks. So only losing 5 lbs definitely means that you're not doing it right. You should totally start lifting weights too. I started doing it two months into my diet and it worked wonders. I should have started way earlier. There's no way you're gonna gain weight if you exercise and still keep your calories intake in check. It's not rocket science

Now the good thing is that you're finally eating vegetables, which is a great improvement. Your health will thank you later. I don't even know how you could survive without vegetables, you must have been shitting bricks all these years

 

[ibitegirls]

Ronda Rousey would call you a DNB.

You don't want that!

 

[Paracelsus]

I haven't changed a single eating habit I had other than simply cutting bread off for good (no "once you go back to", there's no such a thing) and I eat more vegetables instead. For carbs I just eat a bit more pasta or rice. I've gone from 189 to 169 in two months. I like riding the bicycle but I don't cover great lengths so it doesn't count as exercising really, and I find physical training boring.

 

[KappaFappa]

People at 150 can drop 5 pounds a month. I don't know about 30, but you can definitely do more than 5 pounds. I wouldn't jog at your weight, might hurt your hips and knees. I recommended hitting the stationary bike at the gym after the weights, I do stationary biking at home just because I don't want to crash and because someone stole my damn $300 bike. What about your drinks? Try drinking only water this month

 

[lethial]

Is this something that people do in the US?

I don't think people do that here in the UK.

People in the UK don't go for health check ups? I doubt that.

 

[NomarTyme]

I think you should walk more. Jogging will just screw up you legs with your weight. I recommend lots of walking and lifting heavy. For lifting weights there are simple programs such as the 5/3/1 and 5x5. Good luck.

 

[Afrocious]

You seem to be hinging your weight loss goal on the fitness aspect. Don't. Fitness would be good to implement but it's not what's going to determine how fast your weight drops. That purely falls to diet.

With that said, maybe take up weightlifting again so you got a fitnbodybto work towards as your weight drops.

I've always attributed weight loss to exercise and eating at a caloric deficit. How should I approach fitness then?

I feel like I'm asking dumb questions, but may as well considering some of these posts are good.

I think you should walk more. Jogging will just screw up you legs with your weight. I recommend lots of walking and lifting heavy. For lifting weights there are simple programs such as the 5/3/1 and 5x5. Good luck.

I used to do 5x5 stuff and it did wonders. But walking? Wouldn't it be better to jog/run to lose more weight?

I feel like I have an incorrect perspective on these things.

 

[Rokal]

Exercising is very important to feeling healthy and actually being healthy, but it won't help a huge amount with weight loss. It's going to take a lot of cardio to burn off a significant amount of calories, and you often risk working up an appetite and overeating when you do.

If your main goal is to lose weight, you should focus on further adjustments to your diet. Possibly cut out more grains (high calorie, low satiation vs. meat or veggies) and continue to cut back and make smarter choices.

Getting into an exercise routine is a good idea for everyone in general but don't make the mistake of thinking this will make it much easier to lose weight. It may actually make it harder, depending on your self control when it comes time to eat a meal after you finish working out.

This NY Times article goes into a bit more about the argument.

 

[freenudemacusers]

no you'll risk injury

 

[ViewtifulJC]

"Should I exercise?"

Unless you have some disability preventing you, yes you should

 

[BlueTsunami]

I've always attributed weight loss to exercise and eating at a caloric deficit. How should I approach fitness then?

I feel like I'm asking dumb questions, but may as well considering some of these posts are good.

It's the calorie deficit via diet that's the biggest impact. The amount of calories burned via weightlifting is negligible. Cardio can have an impact but it's only doing what you can do via the diet (running away the calories vs. Not eating the calories entirely) plus cardio can be time consuming unless you're doing HIIT (High intensity interval training)

 

[Kallor]

First thing in the morning before breakfast, either a long walk or run.

 

[quik killa]

If you want to have long term success, you need to see these things as lifestyle changes. Sure you could make extreme changes and lose those 30 pounds in a couple months, but are you going to be able to maintain it? Eat healthy, control portions, and increase activity levels. Be patient and you will have positive results.

 

[Escape Goat]

Is this something that people do in the US?

I don't think people do that here in the UK.

Its usually recommended but i dont know if people do it. I recently found out I had low vitamin D levels. Fixing that has produced benefits all around, especially my mood and willingness to exercise. I also could have had a thyroid problem, diabetes or whatever else.

 

[JHall]

You normally gain weight when you start exercising regularly. Just continue to eat right and exercise, you'll start to see the weight come off.

 

[DiipuSurotu]

So what exactly is 'exercising'

 

[Larogue]

Doesn't matter what you eat, just eat below your daily recommended calories and you will lose weight. Exercise is a plus if unable to hit certain calories goal.

 

[NomarTyme]

I've always attributed weight loss to exercise and eating at a caloric deficit. How should I approach fitness then?

I feel like I'm asking dumb questions, but may as well considering some of these posts are good.



I used to do 5x5 stuff and it did wonders. But walking? Wouldn't it be better to jog/run to lose more weight?

I feel like I have an incorrect perspective on these things.

Unless you really like jogging go on right ahead. I just saying it going to be tough on your legs. Walking is use for low stress exercise while you listen to your music/podcast. Walk with a purpose if you really want a exercise. Go back to 5x5 and download the app. Add more beans to your diet.

 

[Llyranor]

You should be physically active regardless of your weight goals

 

[freenudemacusers]

So what exactly is 'exercising'

cardio, pushups and ab crunches. avoid lifting unless you want to be bulky and square-shaped.

 

[The Lamp]

You should exercise because it builds muscle and makes your heart stronger and makes you more efficient at using energy.

Doesn't matter what you eat, just eat below your daily recommended calories and you will lose weight. Exercise is a plus if unable to hit certain calories goal.

Ok I swear to god I'm done with diet threads. Every few days there's these same threads and people have to prove that this is not the case and people sprout up again in the next thread. Done.

 

[TheOctodad]

Eating healthy is great, but it really will not help how you look unless you just want to look "skinny."

Exercise helps bone density, heart health, muscle development, tendon strength, etc. you don't get those from eating veggies.

Not making the progress you want is a really bad excuse IMO. That's like saying you're not going to learn basic math because after 4 weeks you won't be a physicist. Some people progress faster than others, but not participating is NO progress or maybe even backwards progress.

Instead of quitting because you didn't get the progress you want, maybe you should revaluate what you were doing and decide if you need to change your program or your expectations (maybe both).

 

[matthieuC]

cardio, pushups and ab crunches. avoid lifting unless you want to be bulky and square-shaped.

Sarcasm, right?

 

[GameAddict411]

I am actually in a similar situation too. I weigh a bit less but I am also a bit shorter. For the past 10 days, I have cut my calorie intake significantly. I eat about 1000-1200 calories daily(maybe even less). I also take 2-2.5 miles walk daily(not including me commuting for school or other activities) a third of the way is up hill. Do any of you guys recommend me doing anything to help me lose weight?

 

[entremet]

You're a young buck, in your hormonal prime.

Exercise, dude.

Lifting will give you the best bang for your buck in terms of body composition and overall health--insulin sensitivity, increased immune function, bone health.

Cardio is nice for overall health, but do something fun, not something that would be a chore.

 

[injurai]

u r already died

 

[entremet]

I am actually in a similar situation too. I weigh a bit less but I am also a bit shorter. For the past 10 days, I have cut my calorie intake significantly. I eat about 1000-1200 calories daily(maybe even less). I also take 2-2.5 miles walk daily(not including me commuting for school or other activities) a third of the way is up hill. Do any of you guys recommend me doing anything to help me lose weight?

Sounds awfully low, but don't forget to do refeeds/cheat meals so your metabolism doesn't slow to a tortoise pace.

 

[BlueTsunami]

I am actually in a similar situation too. I weigh a bit less but I am also a bit shorter. For the past 10 days, I have cut my calorie intake significantly. I eat about 1000-1200 calories daily(maybe even less). I also take 2-2.5 miles walk daily(not including me commuting for school or other activities) a third of the way is up hill. Do any of you guys recommend me doing anything to help me lose weight?

For your weight and height that's a pretty severe cut along with the daily cardio. If your not losing weight quickly then there's something odd going on.

 

[matthieuC]

I am actually in a similar situation too. I weigh a bit less but I am also a bit shorter. For the past 10 days, I have cut my calorie intake significantly. I eat about 1000-1200 calories daily(maybe even less). I also take 2-2.5 miles walk daily(not including me commuting for school or other activities) a third of the way is up hill. Do any of you guys recommend me doing anything to help me lose weight?

This is all you need to do. Just give it some time and keep up the good work. Though you could probably eat a little more than you currently are, but you will lose weight quicker the way you're doing it.

 

[GameAddict411]

Sounds awfully low, but don't forget to do refeeds/cheat meals so your metabolism doesn't slow to a tortoise pace.

How much should I increase my calorie intake by? I won't deny that I feel dizzy and weak 90% of the time, but I thought it was the only way to lose weight.

 

[DarkKyo]

Mainly because I have a fear of screwing up what good I've done now considering my past endeavors exercising. I mean, I got stronger and had more energy. It felt great, but I didn't get the results I wanted then whereas I'm getting closer to getting them now without exercising.

Sounds really convoluted and dumb, like you're trying to convince yourself not to be better. A little exercise won't just not kill you, it will help you live much longer.

 

[Afrocious]

You're a young buck, in your hormonal prime.

Exercise, dude.

Lifting will give you the best bang for your buck in terms of body composition and overall health--insulin sensitivity, increased immune function, bone health.

Cardio is nice for overall health, but do something fun, not something that would be a chore.

Lol I do feel like I'm sort of wasting the best years of my life, health wise. The choice to eat vegetables every day was an attempt to rectify that haha.

I think I need to reevaluate what I'm doing (while still eating vegetables). I can't wrap my head around this.

 

[Phyranion]

Don't exercise, you'll be fine anyway.

 

[entremet]

How much should I increase my calorie intake by? I won't deny that I feel dizzy and weak 90% of the time, but I thought it was the only way to lose weight.

Yeah, you're going way too low.

You should not feel dizzy. 500 calorie deficit should be fine. Take your TDEE--Total Daily Energy Expenditure --and subtract by 500.

You can find your TDEE by using online calculators. Stuff like MyFitnessPal has them built them.

In terms of refeeds, I usually do a high calorie cheat meal every 20 meals or so. I don't really count the calories, but I know it's a lot.

Helps keep your weight loss smooth. Going too low for too long can wreak your metabolism.

 

[GameAddict411]

For your weight and height that's a pretty severe cut along with the daily cardio. If your not losing weight quickly then there's something odd going on.

That's the frightening thing! It's still too early to tell if it's working or not. I have a lot of determination to lose weight, enough is enough. My weight issues have been haunting me since I was a kid.

 

[matthieuC]

Lol I do feel like I'm sort of wasting the best years of my life, health wise. The choice to eat vegetables every day was an attempt to rectify that haha.

I think I need to reevaluate what I'm doing (while still eating vegetables). I can't wrap my head around this.

Seriously just eat less, exercise more. I'll probably get some shit for this, but you don't even need the vegetables to lose weight especially at 25. I don't, except maybe french fries. Also cutting carbs isn't necessary either. Just find a calculator online to calculate your caloric intake needed to lose weight and track your calories. You could eat a box of donuts everyday and lose weight as long as you're in a deficit. If you don't cheat on yourself by binging, you WILL lose weight.