ChaosZeroX
Banned
ITs not just eating better OP. You gotta work out as well.
I hope you get out of this funk and good luck to you. Don't give up.
I hope you get out of this funk and good luck to you. Don't give up.
GAF I need to lose weight and I'm struggling
- Thread starter Goron2000
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red capsule
Member
At least you're past the stage of delusion and denial, OP. Which is the biggest problem for overweight people (as I was one myself two years ago).
As far as psychological barrier is concerned, I turned the dieting portion of my weight problem into a small mental game. So basically, I wasn't going to let myself get lured into eating the trash food/drinks that surrounded me at any cost. I'm not a fan of letting things get the best of me, so this 'game' became very serious. If you don't have a consistent diet going on, then there's no point in going on about trying to lose weight (you're just wasting your time).
Find healthier substitutions for your favorite foods. And by healthier, I mean the organic/fresh route. Perhaps you'll discover newfound favorites that doesn't hit you hard on the calories side. And of course, eat fruits and drink lots of water.
Exercising is probably the easiest portion of the whole weight problem. I found exercising by myself and at my own pace to be the best way. As you exercise consistently (<- keyword), naturally you're going to want to push yourself each and every time. You don't have to deal with insensitive assholes, and you can actually look forward to/enjoy the activities that you do. Also, listening to music while exercising is great, it's like sonic cocaine that gets you hyped up.
As far as psychological barrier is concerned, I turned the dieting portion of my weight problem into a small mental game. So basically, I wasn't going to let myself get lured into eating the trash food/drinks that surrounded me at any cost. I'm not a fan of letting things get the best of me, so this 'game' became very serious. If you don't have a consistent diet going on, then there's no point in going on about trying to lose weight (you're just wasting your time).
Find healthier substitutions for your favorite foods. And by healthier, I mean the organic/fresh route. Perhaps you'll discover newfound favorites that doesn't hit you hard on the calories side. And of course, eat fruits and drink lots of water.
Exercising is probably the easiest portion of the whole weight problem. I found exercising by myself and at my own pace to be the best way. As you exercise consistently (<- keyword), naturally you're going to want to push yourself each and every time. You don't have to deal with insensitive assholes, and you can actually look forward to/enjoy the activities that you do. Also, listening to music while exercising is great, it's like sonic cocaine that gets you hyped up.
hydrophilic attack
Member
Join a running club.
Cut out sodas. Those are good first steps
Cut out sodas. Those are good first steps
MadLaughter
Member
Does anyone have any suggestions for a good salsa delivery mechanism to replace the standard tortilla chip? I love salsa, and it's kind of the only way I can stand to eat vegetables in any substantial quantity. Looking for an alternative dip/scoop food.
andthebeatgoeson
Junior Member
Also, don't try and build Rome in a day. 1-2 lbs per week. Yeah, if you are really overweight, you can drop a lot. But that's probably an effect of overeating keeping your weight artificially high. If you are putting down 3000 calories a day, that can add up quickly. I would be really interested in if you hit your maintenance calories for several weeks straight or 200 calories less than your maintenance.
Learn good snacking habits.
Learn good snacking habits.
Dead Prince
Banned
why don't you just smoothie it
Apple Turnover
Banned
I've massively increased my water intake, and consequently decreased my soda intake by using those 0 Cal water flavor drops. It has the added benefit of being much easier on the wallet.
In time I plan to transition to just plain water, but I've found them very helpful in transitioning off sugary drinks, especially since I find the flavor of diet sodas gross.
In time I plan to transition to just plain water, but I've found them very helpful in transitioning off sugary drinks, especially since I find the flavor of diet sodas gross.
Dead Prince
Banned
when you drink enough water diet soda will taste "normal".
I'm 28 and I weighed 380lbs on January 12th and right now I'm at ~322. I believe I let myself go out of control because I was depressed. For a long time I wanted to die and figured I might as well do it with food if nothing else. I told my mom how I was feeling, and I somehow started feeling better ever since. It felt good to get it out.
Before, if I were to estimate the calories I was eating every day, it would probably have been close to 4000+ including the soda. I was addicted to fast food, and got drive-through pretty much every day. I also ingested a lot of alcohol on the weekends. I never exercised and sat in my desk chair all day at work, and then in another chair at home.
I slowly cut back. First, I cut out the drive-through lunches and started bringing my own food. Even if what you bring isn't healthy, it's going to be healthier and cheaper than fast food. I originally did this not because I wanted to lose weight but to save money. Then I figured, I'm bringing food, why not make it a salad? It kind of was a waterfall from there. I'm already bringing salads and eating less at work, why not make something healthier for dinner too. I'm already eating healthier, why not walk a bit. I dumped soda completely, but it was gradually as well. I went from 5-6 cans per day, down to 2 for a few weeks, down to 1 for a week, then to only drinking tea for the caffeine needs, and water otherwise.
Right now I'm eating 1200-1500 calories per day, and also walking 40-60mins per day. I might skip a walking day if my legs are especially sore or if it's raining outside or something like that, but for the most part it's 6 or 7 days a week for the walking.
I think a key thing that keeps me going so far is that I allow 1 cheat day a week to eat out. On these days I still eat 2000 calories or less. Sometimes my family wants to go to a restaurant, or I'll just go somewhere myself to get something that's sounded good all week long.
I use myfitnesspal to log everything and try to be as honest as possible. My iPhone tracks the steps and converts into calories burnt (although I feel like this is completely wrong, and gives me way more calories burnt than I actually burned - so I don't eat these calories back at all).
This is the lightest I've been since 2012 and the best I've felt in years. I know I'm still huge and disgusting, but it feels good and I hope to drop another 50+ pounds by the end of the year. My clothes are practically falling off of me right now. The best part is that after 4 months my stomach has shrunk and my legs/cardio have improved, so I don't think it's hard anymore. I'm not hungry all the time, I don't get caffeine/food headaches, my legs don't scream at me, I'm not out of breath doing simple tasks. I might have to get a gym membership soon and add some weights into the mix.
I know this turned into some kind of shitty blog post, but my point was to take it slow and let your body adjust, instead of doing everything at once or going cold turkey.
Before, if I were to estimate the calories I was eating every day, it would probably have been close to 4000+ including the soda. I was addicted to fast food, and got drive-through pretty much every day. I also ingested a lot of alcohol on the weekends. I never exercised and sat in my desk chair all day at work, and then in another chair at home.
I slowly cut back. First, I cut out the drive-through lunches and started bringing my own food. Even if what you bring isn't healthy, it's going to be healthier and cheaper than fast food. I originally did this not because I wanted to lose weight but to save money. Then I figured, I'm bringing food, why not make it a salad? It kind of was a waterfall from there. I'm already bringing salads and eating less at work, why not make something healthier for dinner too. I'm already eating healthier, why not walk a bit. I dumped soda completely, but it was gradually as well. I went from 5-6 cans per day, down to 2 for a few weeks, down to 1 for a week, then to only drinking tea for the caffeine needs, and water otherwise.
Right now I'm eating 1200-1500 calories per day, and also walking 40-60mins per day. I might skip a walking day if my legs are especially sore or if it's raining outside or something like that, but for the most part it's 6 or 7 days a week for the walking.
I think a key thing that keeps me going so far is that I allow 1 cheat day a week to eat out. On these days I still eat 2000 calories or less. Sometimes my family wants to go to a restaurant, or I'll just go somewhere myself to get something that's sounded good all week long.
I use myfitnesspal to log everything and try to be as honest as possible. My iPhone tracks the steps and converts into calories burnt (although I feel like this is completely wrong, and gives me way more calories burnt than I actually burned - so I don't eat these calories back at all).
This is the lightest I've been since 2012 and the best I've felt in years. I know I'm still huge and disgusting, but it feels good and I hope to drop another 50+ pounds by the end of the year. My clothes are practically falling off of me right now. The best part is that after 4 months my stomach has shrunk and my legs/cardio have improved, so I don't think it's hard anymore. I'm not hungry all the time, I don't get caffeine/food headaches, my legs don't scream at me, I'm not out of breath doing simple tasks. I might have to get a gym membership soon and add some weights into the mix.
I know this turned into some kind of shitty blog post, but my point was to take it slow and let your body adjust, instead of doing everything at once or going cold turkey.
Back from work and I think i've decided to follow a lot of peoples advice here and take things slow. Going full on no carbs so quickly really put me in a bad place, I was tired, irritable and have wanted to give up all day. I didn't but I was so close and I feel like I could break any second, believe me when I say I don't want to but the risk is very real and I want to avoid that as much as possible.
I bought some strawberries at the supermarket and i'm snacking on those right now which has lightened the cravings for sugar. I also bought some baking potatoes and frozen vegetables which I'm going to eat tonight. I'm really awful at shopping for healthy food and I wanted to be out of there as quick as I could before I started doing the usual mind tricks that I do to get myself to buy crap.
For now I think I will stick to my 1,800 cals a day, tracking everything I eat in myfitnesspal and a walk in the evenings.
Please let me know what you think. Am I being weak? Have I talked myself out of the most effective way? I honestly have a hard time knowing if i'm being sensible or i'm trying to fool myself out of doing this.
I bought some strawberries at the supermarket and i'm snacking on those right now which has lightened the cravings for sugar. I also bought some baking potatoes and frozen vegetables which I'm going to eat tonight. I'm really awful at shopping for healthy food and I wanted to be out of there as quick as I could before I started doing the usual mind tricks that I do to get myself to buy crap.
For now I think I will stick to my 1,800 cals a day, tracking everything I eat in myfitnesspal and a walk in the evenings.
Please let me know what you think. Am I being weak? Have I talked myself out of the most effective way? I honestly have a hard time knowing if i'm being sensible or i'm trying to fool myself out of doing this.
dskillzhtown
keep your strippers out of my American football
Agreed. I know alot of people say join a gym or something but simple things like parking further away at work so you have to walk more, taking the stairs instead of the elevator, drinking more water, eating fruits, etc. add up. Sounds like you are on the right track man. You can do it.
I think it's a solid plan! I recommend Bananas for your sugar needs, I've read that they're very good for you, and it helps they're delicious!
Here's what a typical workday for me looks like in case it will help you:
Breakfast:
Hard-boiled egg, large banana and 1-2 cups green tea. You might also look into overnight oats.
Lunch:
Chicken Salad + Snack (1 serving of wheat thins, or almonds or something)
Dinner:
Protein + Vegetable + Brown Rice + Snack. Usually it's chicken breast or ground turkey + spices, a frozen veggie mix (brocolli+cauliflower+green beans), Brown Rice and another type of baked cracker or nuts for the snack.
I imagine I'll eventually drop the rice and crackers but for now it's working alright for me.
This usually lands me around 1200-1500 calories. Obviously you can put in here whatever you like, this is just what works for me.
FreddieQuell
Member
If you can stick to 1800 calories a day, whatever kind of food it is, that's a great success. Making better choices will become easier with time. But keeping to that limit is the most important thing. And also, don't beat yourself up for not being perfect. Progress is progress.
CHANGE ONE HABIT AT A TIME
Remember this most of all you lose weight in the kitchen, not the gym.
Start by only drinking water. From this day on, you will not drink anything that's remotely sweet. For flavor, drink sparkling water or black coffee you sonovabitch.
Do that for a month until it's normal for you to only consume water.
After a month of that, you can then look into changing another habit. Stop eating breakfast! You're a modern man in the year 2016, you're not working hard enough to have earned breakfast. The first week will be hard, stick with it! Anyone can do anything for four weeks right?
After two months of just these two changes, you should already be seeing some incredible weight lost.
Now download a step counter program on your phone and start walking towards 10,000 steps a day. Park one parking lot over from where you normally park.
If you have an hour lunch break, walk for half of that time and then eat.
YOU MUST EARN YOUR MEALS.
Eat more veggies.
That's about it.
Remember this most of all you lose weight in the kitchen, not the gym.
Start by only drinking water. From this day on, you will not drink anything that's remotely sweet. For flavor, drink sparkling water or black coffee you sonovabitch.
Do that for a month until it's normal for you to only consume water.
After a month of that, you can then look into changing another habit. Stop eating breakfast! You're a modern man in the year 2016, you're not working hard enough to have earned breakfast. The first week will be hard, stick with it! Anyone can do anything for four weeks right?
After two months of just these two changes, you should already be seeing some incredible weight lost.
Now download a step counter program on your phone and start walking towards 10,000 steps a day. Park one parking lot over from where you normally park.
If you have an hour lunch break, walk for half of that time and then eat.
YOU MUST EARN YOUR MEALS.
Eat more veggies.
That's about it.
This is from a post i made a few weeks ago on here. Hope it gives you an idea of how i lost my weight.
Cut out all fizzy drinks and fatty snacks. There is also nothing wrong with a cheat meal once in a blue moon. I usually have my cheat meal once every two weeks, but i always make sure i never skip my workouts.
In the mornings I eat a bowl of porridge with strawberries, blueberries, dates and two bananas.
Lunch: Rice/sweet potatoe/pasta/ couscous, with any sort of vegatable I feel like for the day and chicken/fish or tofu. Orange after this meal.
Dinner: Again rice or something along those lines and vegetables and ill try to mix it up with fish/meat free proteins or steak. Apple after this meal.
Throw in a pear as a snack and a peanut butter sandwich between lunch and dinner and I'm golden for the day.
I have lost 165 pounds so far (I was obese). My bmi and body fat is now in a super healthy range. I do workouts 5 days a week with a mix of cardio and weights.
Cut out all fizzy drinks and fatty snacks. There is also nothing wrong with a cheat meal once in a blue moon. I usually have my cheat meal once every two weeks, but i always make sure i never skip my workouts.
In the mornings I eat a bowl of porridge with strawberries, blueberries, dates and two bananas.
Lunch: Rice/sweet potatoe/pasta/ couscous, with any sort of vegatable I feel like for the day and chicken/fish or tofu. Orange after this meal.
Dinner: Again rice or something along those lines and vegetables and ill try to mix it up with fish/meat free proteins or steak. Apple after this meal.
Throw in a pear as a snack and a peanut butter sandwich between lunch and dinner and I'm golden for the day.
I have lost 165 pounds so far (I was obese). My bmi and body fat is now in a super healthy range. I do workouts 5 days a week with a mix of cardio and weights.
Ziltoidia 9
Member
I usually get a 4 pack (sugar free) of them for the weekend. And in the mornings, I get flavor packets from walmart:
http://www.walmart.com/ip/Great-Value-Energy-Variety-Pack-Drink-Mix-20-count-1.98-oz/23554742
2 of the packets = 1 energy drink (120mg of caffeine)
Im pretty sure there are other brands, but I just get those.
FreddieQuell
Member
I personally never track or count my exercise calories, I don't really trust the accuracy of the counts. I just take it as bonus weight loss on top of what I'm expecting from my deficit.
Psychotext
Member
Holy shit, I'd never leave the bathroom. That, or you must have a bladder like a camel's hump.
DizzyCaffeine
Member
I've been restricting myself to Weight Watchers microwave meals for lunch and dinner. I know they're high in sodium, but 250 calories for a meal is really low. For me, convenience is key - I'm just not disciplined enough to make my own meals, so a microwave one is better than a fast food one, right?
Don't worry about all that calorie tracking bullshit, you'll give up on it after a week or two max.
Just track your steps. I use Google Fitness which syncs with my cellphone, my smart watch, and my smart band. After using all 3 for tracking steps for almost 2 years, I can safely assure you that the data from JUST the cellphone is as accurate as the other two options. 10,000 steps.
As far as diet stuff, don't concern yourself with any of the fad diets.
Just eat more veggies per meal. (AND NOT FRIED)
blast processed
Member
You just quoted me saying that it made a difference to me, so how can that not be true? I lost 65lbs.
I'm 43, you're telling me that my metabolism doesn't slow down at all and is the same as 15 year old?
I understand each person is different in what they do and their results. Don't tell someone thats not how it works when in fact someone had results.
The reduction in metabolism is insignificant. And besides, not eating after 8pm worked for you because you were already making the right choices for healthy food and calories.
You're attributing your success to the wrong thing.
Correlation does not equal causation my friend.
Psychotext
Member
I burn more calories at rest than my 15 year old self would have by some margin. Way too many factors at play to state something so definitively.
Seriously.
I know it's easier said than done, but it's as simple as that. Instead of eating hotdogs and a pastry, only put healthy foods into your body. Literally don't eat unhealthy foods. I know it sucks, but that's what it is going to take. Eat more fruits and vegetables, no sweets and no soda. You should strive to eat 7 fruits and/or vegetables a day. Have fruits throughout the day and vegetables with your meal.
Work out.
Take some baby steps. Start with just running, and eventually you'll gain some stamina and you'll be able to last longer. Once you feel your cardio is a little better, start lifting a little and as you gain strength, you'll be able to lift more.
Invest in P90X or DDP Yoga. Heck, invest in both. both are great workout programs. Do it.
blast processed
Member
I wasn't making any health choices for food when I started out. I stopped eating after a certain time at night. Started seeing results and moved to all water, no soda, flavored drinks etc.. I didn't change everything at once it was little by little.
Running at 300+ lbs isn't the best way to start. I've heard in a lot of places it's really bad for your knees and legs to run at this weight.
My vote is to start with walking and if you feel like moving to running, do it at your own pace. Just walking 30-60mins per day you will start losing a ton of weight. When the weight loss slows down, then you can think about increasing intensity. This is just my experience having weighed this much.
Walking 30-60mins is better than running for 3 minutes and having to lay down.
It is a matter of building up, and yes, going to the bathroom like 8-10 times per day. But that is a little extra walking so also good for the waste.
That's awesome! One habit at a time, that's the key.
As already mentioned. Don't go all out. Just focus on one thing, and that is tracking your intake and keeping it below 1800kcal.
Aside from that one goal, do whatever the hell you want. You'll soon learn to experiment with food and learn about some delicious new foods that are both low-cal, healthy and fucking delicious. Next time you're at the supermarket, simply look at the caloric value of everything you grab. You'll figure out what's good and what isn't in no time.
My biggest low-cal food is cucumbers. I can eat two of those things and be stuffed, and still only mostly have eaten water with next to no calories. Drizzle a tiny bit of chili sauce on a pile of cucumber slices and it's goddamn delicious too.
poppabk
Cheeks Spread for Digital Only Future
This sounds like a good plan. I would recommend against running at this stage, it is too easy to injure yourself and give up. I would also recommend finding some exercises that you can do while watching TV, assuming you are like me and get easily bored exercising otherwise. I have a mini-eliptical type thing and I will just pedal away on it for 45 minutes while watching something, although that might not be an option for you until you lose some weight. I think my fitness pal is a great app as well, it's really easy to track everything you eat and keep yourself honest.
Sounds great. For some reason there's this myth that you need to bust your balls every second of every minute to lose weight and become healthy. But really, who can realistically do that? Don't let the perfect be the enemy of the good. To get ripped...yeah that sucks. To get healthy? Good enough is good enough.
If you can stick to 1.800 calories a day you'll already lose a shit ton of weight. If you can get a walk in every evening you'll get used to the idea of exercise. It's all about getting agency over your work outs (this includes walking) and your food. So I'd say, be a little proud of every moment you didn't grab a doughnut, every time you went walking (especially the times when you didn't feel like it, and went anyway). When you do grab a doughnut, or do miss a walk, reassure yourself you will do it right the next chance you get.
If you keep track of your food, you'll find out what's healthy and what's not. What gives you the best caloric bang for your buck. This thread has delivered some great examples already. You'll learn how to shop healthily.
And in time, when you've lost weight, you can go running again. I'd use that as a motivator. When you reach 200 pounds, you can run without hurting your knees! Every pound you lose brings you closer to that goal.
I know I keep saying this but thank you all so much for your encouragement. I'm going to focus on the calories and walk when I can and hopefully I get to a point where progress halts and I can transition to the next step.
For the first time in a long time i'm feeling hopeful for the future and I hope to bump this thread every few months (mods be willing) with my forward progress.
Wolf Dawgz
Member
That sounds reasonable. Maybe invest in a food scale like others have said. It'll be the best 10$ you'll spend. It'll allow you to properly track the amount of food your having instead of eyeballing.
While you should definitely still eat carbohydrates, just be cautious due to the ability for them to have a dense amount of calories without making you feel full. Stuff like apples are good because they can make you feel full. Feeling satisfied with the amount of food on a calorie deficit will be key to weight loss.
Also maybe be wary of situations that make you hungry such as stress, social situations, sounds, and images. It may mean you're not actually hungry, but you associate certain things with being hungry so you want to eat. For example if you ate a good breakfast and then seen a Mcdonald's sign you might get hungry again. That's because your brain associated the Mcdonald's sign with the anticipation of eating greasy food, not because of your actually need to feed. Look up classical conditioning if you're interested in more.
Also walking will be good for you compared to running. As other's have said it can be dangerous at your weight. Remember after you lose some weight and want to do more intense exercise, that the best exercise is the one you will do consistently, and safely. Injured and unmotivated people don't exercise. Look up how to do certain exercises safely and do what will work.
You can do this fellow GAFFER.
-Portion control
-eat smaller meals throughout the day
(ex: Breakfast at 6:30am, then I have a fruit at 8:30am, 1/2 cup of cheerios or special k at 10:30am, lunch at Noon (grilled chicken 8oz with some type of veggie), I have a fruit at 2pm, have a granola bar at 3:30pm, leave work at 3:45-4pm go to the gym, then eat dinner at 6ish (don't over eat). If you are feeling hungry later around 8ish have a quarter cup of almonds with a few raisins (2TBSP).
-When you eat, try to eat slower, cut your food up in smaller pieces
-put you food on a smaller plate.
-Try to get 7+ hours of sleep as that's when your metabolism kicks and does some work.
**Make sure you are actually drinking enough water throughout the day. Cut out pop/soda, sugary snacks, any type of juice.. You will get your vitamin c and fiber from the fruit portions you are eating throughout the day.
If you must cheat/go out, you don't have to gorge yourself, you can always bring home food for the next day.. And you should definitely workout (35min of cardio every time you go and a basic lower/upper body weight routine) in some form or way if you think you will be eating an excessive amount of calories.
(the issue I constantly work at is bored eating and stress eating. Chewing a piece of sugar free gum like trident 1x or 2x a day can help power threw it)
-eat smaller meals throughout the day
(ex: Breakfast at 6:30am, then I have a fruit at 8:30am, 1/2 cup of cheerios or special k at 10:30am, lunch at Noon (grilled chicken 8oz with some type of veggie), I have a fruit at 2pm, have a granola bar at 3:30pm, leave work at 3:45-4pm go to the gym, then eat dinner at 6ish (don't over eat). If you are feeling hungry later around 8ish have a quarter cup of almonds with a few raisins (2TBSP).
-When you eat, try to eat slower, cut your food up in smaller pieces
-put you food on a smaller plate.
-Try to get 7+ hours of sleep as that's when your metabolism kicks and does some work.
**Make sure you are actually drinking enough water throughout the day. Cut out pop/soda, sugary snacks, any type of juice.. You will get your vitamin c and fiber from the fruit portions you are eating throughout the day.
If you must cheat/go out, you don't have to gorge yourself, you can always bring home food for the next day.. And you should definitely workout (35min of cardio every time you go and a basic lower/upper body weight routine) in some form or way if you think you will be eating an excessive amount of calories.
(the issue I constantly work at is bored eating and stress eating. Chewing a piece of sugar free gum like trident 1x or 2x a day can help power threw it)
cyberheater
PS4 PS4 PS4 PS4 PS4 PS4 PS4 PS4 PS4 PS4 PS4 PS4 PS4 PS4 PS4 PS4 PS4 Xbone PS4 PS4
Get a fitbit OP. It has worked wonders for me.
Trying to reach 10k steps a day is quite a challenge and it gets you off your arse and back moving again.
After a couple of months of that I'm now back in the gym 4 - 6 days a week as well. It's been a life changer.
Trying to reach 10k steps a day is quite a challenge and it gets you off your arse and back moving again.
After a couple of months of that I'm now back in the gym 4 - 6 days a week as well. It's been a life changer.
Yeah, do this OP. Having a steady calorie intake will be much better for you than eating sometimes more (because you excercised). Try to excercise but forgot about those additionally burnt calories. You'll be doing enough calore juggling as it is.
Personally I'm a fan of tracking it, that way you can tell if you have a bad week or two and maybe your weight goes up. You can see "Hey I exercised way less this week" or "Hey I exercised more... maybe it was my food." That sort of thing. It's better to have more information than less.
What I did was that I tracked the calories, but still got my food to the goal as though I hadn't. So in MyFitnessPal I just ignored the equation at the top and just looked at "Goal" and "Food."
You have to be willing to commit. Which means eliminating excuses and temptations. Go to the gym. If there's no gym then go out and walk for 45 minutes, nonstop. Throw away the junk food at home. Buy your food a day (or a meal) at at time.
It boils down to eating less (portion control) and increasing calorie burn (exercise.)
I have been where you are now and I can 100% tell you that it is possible to overcome it. But you have to commit. It's not a one week thing or a one month thing or a one year thing. It's for the rest of your life.
You will be inundated by well-meaning people who offer shit advice. I skimmed this thread and there's already a lot of that. Ask people to back up their claims. Ask them what their experiences with weight loss are. Don't take anything at face value because most of the advice out there is bad or it's coming from someone who wants to sell you something.
Walking at a steady pace for 45 minutes. Your legs are a calorie furnace. You want to get them heated up and you want to get your heart rate into that 130 - 150 bpm zone and keep it there for 20 to 30 min.
Considering your current weight you should have an EKG and blood work done before embarking on any kind of exercise program.
ArkhamFantasy
Member
-Boneless chicken
-Fish
-Oats
-Fruits
-Veggies
-Low fat Yogurt
-Eggs/Egg whites
-Rice
-Low fat milk
-Black beans
-Find things that say "100% whole grain"
Let me know if you want a couple of recipes.
FreddieQuell
Member
Yeah, I still track my exercise for progress purposes, but I don't enter it into my calorie counts.
keltickennedy
Member
Start light for the first 2 or 3 weeks. Might want to cut your calorie intake to 1600 daily. Cut white bread and extra sugar. Chicken breasts, tuna and other fish, brown rice and veggies veggies veggies. You are going to feel hungry while your body is adjusting to new eating habits. In most cases when you feel hungry after a meal, just drink more water. For judging serving sizes you can do the hand trick, don't eat a portion bigger than your hand.
Exercise wise. Start light too. You don't want to kill yourself or get hurt and that will turn you off from keeping with it. Start going on daily walks, either before or after work...or even for a 15 minute break while at work. Park further away from the office and walk if you can. If your office is in a building on a certain floor, take the stairs. Try some pushups. If you can't do a regular one, try acouple using your knees. Whatever number you get, mark it down and try to beat it the next day. Same with crunches. Jumping jacks are great and won't be that hard on your knees. Once you get comfortable with all that, combine it all into a circuit. Jumping jacks, push ups, crunches then repeat the circuit 2 or 3 times. Later get a jump rope and work that into the routine. Do a couple pushup every time you hit your feet with the rope. Turn it into a game.
Give it a couple weeks and you will start looking forward to working out and getting the shot of dopamine to your brain after a nice workout.
If it turns out straight up exercising just isn't your thing, maybe you just need to pick up a fun activity like riding a bike.
Exercise wise. Start light too. You don't want to kill yourself or get hurt and that will turn you off from keeping with it. Start going on daily walks, either before or after work...or even for a 15 minute break while at work. Park further away from the office and walk if you can. If your office is in a building on a certain floor, take the stairs. Try some pushups. If you can't do a regular one, try acouple using your knees. Whatever number you get, mark it down and try to beat it the next day. Same with crunches. Jumping jacks are great and won't be that hard on your knees. Once you get comfortable with all that, combine it all into a circuit. Jumping jacks, push ups, crunches then repeat the circuit 2 or 3 times. Later get a jump rope and work that into the routine. Do a couple pushup every time you hit your feet with the rope. Turn it into a game.
Give it a couple weeks and you will start looking forward to working out and getting the shot of dopamine to your brain after a nice workout.
If it turns out straight up exercising just isn't your thing, maybe you just need to pick up a fun activity like riding a bike.
If you have anything for someone with very little kitchen equipment (I have an oven and a gas hob) or experience then that would be great.
1,800 cals a day is a great starting place for any grown man looking to shed pounds. Hell, if you find that hard I imagine even 2,000 would be a huge improvement for someone who is currently 320lbs. You'll probably be losing a pound a week or thereabouts at that level. Possibly more in the early stages.
Good job, keep it up.
Psychotext
Member
I have literally never had that... and it sucks. I truly, truly hate working out. lol
Every single time is a massive struggle to get started.
Oven and a gas hob is all you need! Cook all meats in the oven, and roast or boil veggies. Fresh chicken/lean meat or fish with veggies (frozen or fresh - I always eat frozen just because it's easier/fresh tend to end up getting wasted) is probably about the best meal you can eat every day. Most meat will cook in the oven in 40 mins or so, and veg can boil for as little or as long as you like, depending how hard you like them.
A slow cooker is a great investment, too. You can pick them up for next to nothing, just throw potatoes, meat and veg in and leave it doing its stuff whilst you're at work. So nice to come home to a meal ready for you.
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