GAF I need to lose weight and I'm struggling
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Psychotext
Member
Black coffee can be extremely helpful when trying to lose weight. I'm assuming you meant more the starbucks ultra creamed sugar filled nightmares when you referred to "coffee drinks".
Warm Machine
Member
That's right. 40 cals for a starbucks tall with a splash of cream and one sugar. I even stopped putting in the sugar. A tall Flat White is like 170 cals!
Baron Aloha
A Shining Example
Best piece of advice I can give you op is to stop eating junk and change your environment as much as you can.
Get out of the house and go for a walk.... a really long walk. Start doing that every day. Go down streets that you normally wouldn't to keep things interesting. You will burn calories and get your mind off food for a while. Every week add more and more time to your daily walk. Once you get used to it start picking up the pace a little. Eventually build up to a jog. Once you start running the weight will just fall off.
Get out of the house and go for a walk.... a really long walk. Start doing that every day. Go down streets that you normally wouldn't to keep things interesting. You will burn calories and get your mind off food for a while. Every week add more and more time to your daily walk. Once you get used to it start picking up the pace a little. Eventually build up to a jog. Once you start running the weight will just fall off.
Would advice you not to run. At such weight you may damage your knees ect. I recommend swimming or cycling.
When you are starting to get comfortable with your new diet, I advice you to do some weight lifting 3 times a week. It will increase your metabolism for at least the rest of the day, prevent muscle loss resulting from your dieting( a loss will lower your BMR) and when your musclemass increases your BMR increases(This will make it alot easier to control your weight later on).
While muscle gain isnt optimal when in a calorie deficit, as a beginner you can and probably will gain som lean mass. This can make it harder to track your fat loss, thats why you should wait until you know you can stick to your routine. Its Important that you dont overeat to compensate for the calories burned. This will make you gain muscle and fat. Your primary goal should be losing weight and thus you need to be in a calorie deficit.
I recommend focusing on just the big muscles and your core in the beginning. Deadlifts, squats, bench press, pull downs ect. 3x6 on each exercise, add weights as soon as you can do the sets propely.
Good luck!
When you are starting to get comfortable with your new diet, I advice you to do some weight lifting 3 times a week. It will increase your metabolism for at least the rest of the day, prevent muscle loss resulting from your dieting( a loss will lower your BMR) and when your musclemass increases your BMR increases(This will make it alot easier to control your weight later on).
While muscle gain isnt optimal when in a calorie deficit, as a beginner you can and probably will gain som lean mass. This can make it harder to track your fat loss, thats why you should wait until you know you can stick to your routine. Its Important that you dont overeat to compensate for the calories burned. This will make you gain muscle and fat. Your primary goal should be losing weight and thus you need to be in a calorie deficit.
I recommend focusing on just the big muscles and your core in the beginning. Deadlifts, squats, bench press, pull downs ect. 3x6 on each exercise, add weights as soon as you can do the sets propely.
Good luck!
Yeah, walking is fine. By running I meant cardio, but yeah, he should go at his own pace. If that's just walking, that's fine. Eventually he'll get to running.
poppabk
Cheeks Spread for Digital Only Future
1600 calories a day for someone 300+ pounds isn't taking it slow, even 1800 a day may be a little too low.
CoffeeJanitor
Member
not bad ideas hut you also need to rest
Can overwork muscles if you dont have rest days between..
You did lose weight and that's great. But the reason is a decreased caloric intake overall. Not because you didn't eat at night and "your body had time to burn it off". More likely quitting night snacking made you go in to a deficit (and lead to better food choices overall) but someone could just as well go in to a deficit while eating all their calories after 8pm.
7DollarHagane
Banned
Use my fitness pal to track your calories.
Can't track or measure it? Don't eat it.
NO excuses.
Also start by going for walks. Gym can come later jut you gotta walk before you can run. Try to do some no weights resistance training.
I'm a fan of burn the fat, feed the muscle, look up the ebook on amazon. Has a lot of good advice for motivation, nutrition, and strength training.
Can't track or measure it? Don't eat it.
NO excuses.
Also start by going for walks. Gym can come later jut you gotta walk before you can run. Try to do some no weights resistance training.
I'm a fan of burn the fat, feed the muscle, look up the ebook on amazon. Has a lot of good advice for motivation, nutrition, and strength training.
MadLaughter
Member
Here's a question I just thought of:
Are there any good health/fitness/nutrition podcasts? I listen to podcasts all day every day, and getting educated might really help me.
Are there any good health/fitness/nutrition podcasts? I listen to podcasts all day every day, and getting educated might really help me.
By far the best and most detailed advice here! and mirrors my experience with losing ~100lbs.
While I didn't go as scientific as this (I jsut tracked what I ate on myfitnesspal) jsut keeping a log of what you eat and what that has in it helps loads.
Also to add to this.
1. Don't think of this as a temporary diet, you are switching up your eating habbits and breaking down the bad habbits you have made over time. This is a permanant lifestyle change.
2. Dont rush yourself. Speed of weightloss doesnt matter, so long as its coming off (or even staying the same) Solong as it isn't dramatically going up you are doing good. it took me 2 1/2 years to loose my weight, but I did it and i havent swung back because I took my time and changed my diet gradually.
zswordsman
Member
Keep at it my man. It's only hard in the beginning. Walking is fine especially at your weight, and to be honest you'll lose weight as long as you keep your cals in the check, especially for your weight. Try keto type diets once you get around the lower 200s.
However do quit sugary stuff like juices and soda. Try to drink plenty of water, and limit unreasonable carbs, you'd be surprised how many carbs that extra roll of bread has.
If you could walk like 5 miles a day that would be fantastic, I mean work up to it, try at least 1-2 at first. When I was landscaping in the summer I did anywhere from 11-15 a day at a decent pace. Sometimes 9 miles before lunch, I lost like 40lbs on that job.
Keep at it, and if you happen to crAck on the diet, don't worry and pull yourself back up and continue with the diet.
However do quit sugary stuff like juices and soda. Try to drink plenty of water, and limit unreasonable carbs, you'd be surprised how many carbs that extra roll of bread has.
If you could walk like 5 miles a day that would be fantastic, I mean work up to it, try at least 1-2 at first. When I was landscaping in the summer I did anywhere from 11-15 a day at a decent pace. Sometimes 9 miles before lunch, I lost like 40lbs on that job.
Keep at it, and if you happen to crAck on the diet, don't worry and pull yourself back up and continue with the diet.
I'll just let you know what I did. If it appeals to you cool, if not cool.
I stopped setting unrealistic goals first. I chose a list of things I wanted to happen, a mix of small and easy and larger and long term. I made them specific and easy to measure. For example, I want to fit in the shirt I bought at the air and space museum again. I want to walk up to the eight floor of my building without stopping to catch my breath. I want to work out three times a week. I want to be able to put my socks and shoes on without sitting down. Some stuff I was able to do within a week or so. Other stuff took longer but they were all specific and realistic. No marathons, no 8 packs. I know myself well enough that I know I wouldn't be able to sustain the kind of diet and exercise needed for that level of fitness. And that's the big issue. Last time I lost a bunch of weight I did it in a way that just wasn't sustainable and I gained it back after two years. So this time I'm making sure everything I do, I can keep doing it indefinitely.
Second I came to terms with the fact I love food and I wasn't willing to compromise on that. Instead of removing things from my diet, I sliced my portions in half and then in half again later on. Ice cream, jelly beans, cookies, pasta, pizza. All of it I still eat, but I eat much less of it.
Third, I found a exercise program that worked for me. Tried gym, hated it. Tried weights, hated it. Tried px90, hated it. Tried circuit training, hated it. Found ddp yoga and it worked for me. I didn't need any equipment, it didn't take up a huge chunk of time, I could do it at home with the misses, and it had the side affect of making me feel fucking fantastic. No more knee and back pain, much more flexible, better posture. Just overall amazing.
So tldr: make a long list of specific and realistic goals, reduce your food portions instead of removing foods entirely from your diet, and find an exercise program that works for you and you can maintain for the long term. I recommend DDP Yoga.
I stopped setting unrealistic goals first. I chose a list of things I wanted to happen, a mix of small and easy and larger and long term. I made them specific and easy to measure. For example, I want to fit in the shirt I bought at the air and space museum again. I want to walk up to the eight floor of my building without stopping to catch my breath. I want to work out three times a week. I want to be able to put my socks and shoes on without sitting down. Some stuff I was able to do within a week or so. Other stuff took longer but they were all specific and realistic. No marathons, no 8 packs. I know myself well enough that I know I wouldn't be able to sustain the kind of diet and exercise needed for that level of fitness. And that's the big issue. Last time I lost a bunch of weight I did it in a way that just wasn't sustainable and I gained it back after two years. So this time I'm making sure everything I do, I can keep doing it indefinitely.
Second I came to terms with the fact I love food and I wasn't willing to compromise on that. Instead of removing things from my diet, I sliced my portions in half and then in half again later on. Ice cream, jelly beans, cookies, pasta, pizza. All of it I still eat, but I eat much less of it.
Third, I found a exercise program that worked for me. Tried gym, hated it. Tried weights, hated it. Tried px90, hated it. Tried circuit training, hated it. Found ddp yoga and it worked for me. I didn't need any equipment, it didn't take up a huge chunk of time, I could do it at home with the misses, and it had the side affect of making me feel fucking fantastic. No more knee and back pain, much more flexible, better posture. Just overall amazing.
So tldr: make a long list of specific and realistic goals, reduce your food portions instead of removing foods entirely from your diet, and find an exercise program that works for you and you can maintain for the long term. I recommend DDP Yoga.
Muscle for Life is pretty good. Road to Ripped also has it's moments.
TheLegendOfMart
Banned
I'm 357lbs and I lost 7lbs in 3 weeks. I was hoping for more but nutritionist says it is pretty good going.
I've tried to diet before and failed because I've cut almost everything bad out and it inevitably fails.
All I do now is use http://www.myfitnesspal.com to track my calories, fat and sugar intake.
I'm not eating 'healthy' I'm just watching what I eat including smaller portions. If you go too quick too fast you will fail.
I average about 1600 calories a day over the week and I am walking 20-30 mins every other day.
I've tried to diet before and failed because I've cut almost everything bad out and it inevitably fails.
All I do now is use http://www.myfitnesspal.com to track my calories, fat and sugar intake.
I'm not eating 'healthy' I'm just watching what I eat including smaller portions. If you go too quick too fast you will fail.
I average about 1600 calories a day over the week and I am walking 20-30 mins every other day.
SamuelSupreme
Banned
Honestly....get a personal trainer. You need someone thatll hold you accountable.
This is a great plan. If I were OP I wouldn't cut calories so dramatically, so I'd be eating apples / bananas / peanuts / chewing gum, etc throughout the day in case I get hungry.
This is good advice too. If you can get a buddy with the same goal it'd work better. My training buddy and I had the goal of running a marathon, we did 2 last year. I find it hard to go to the gym / train by myself when he misses a day but I still do it.
Psychotext
Member
I completely disagree with this. At some point you'll end up leaving your personal trainer... and if you're not capable of doing it on your own, if you're not capable of being your own accountability, if you don't know what you need to succeed.... you'll fail anyway. (and frankly, there are a ton of personal trainers out there that would rather you rely on them than give you the tools to succeed on your own)
Give yourself the knowledge you need to make a change for the rest of your life. As others have said, this isn't a temporary diet, this is the new you.
This 100%.
nortonff
Hi, I'm nortonff. I spend my life going into threads to say that I don't care about the topic of the thread. It's a really good use of my time.
I went from 256 pounds to 198, and I can assure that is all about learning how to eat.
Don't think it as a diet. You need to actually learn how to eat and how much to eat.
You need much less food than you think.
It's simple and effective. After you loose a few pounds, hit the gym and don't quit in less than a year or two.
Don't think it as a diet. You need to actually learn how to eat and how much to eat.
You need much less food than you think.
It's simple and effective. After you loose a few pounds, hit the gym and don't quit in less than a year or two.
DizzyCaffeine
Member
Thanks for the recommendation. Just bought it off Amazon.
TheLegendOfMart
Banned
Have you seen the diet you have to follow for gastric band/bypass?
It's worse than most diets, then you have complications. The first month after surgery you can only eat pureed food usually a cup filled size worth. Second month you can start eating soft food but still mostly liquid. Then after that you still can't eat whatever you want, you have to stick to a diet for life.
In the UK they won't operate on you if you are simply morbidly obese, there has to be health conditions as well such as diabetes.
if you are struggling with weight and diet having bariatric surgery isn't a permanent fix and doesn't solve underlying problem.
Rabbi_Vole
Banned
I lost 135 in just over a year without surgery.
Also, re-training your sense of taste is an important part of that.
Right now, many healthier non-processed food ingredients probably do not taste as good to the OP since he, like millions of people, is used to intense, artificial flavors of processed food. You need to cut that shit out. Start preparing your own dishes from vegetables, eggs, potatoes, meat and whatnot.
Furthermore, OP - if/when you are in shape that you can do some light jogging - do it! It'll not only help you with losing weight but more importantly it will do wonders for your issues with depression.
Prodigal Son
Member
I used to be a chubby high schooler and university me is all skin n bone.
Gyms HATE me.
All I really did was cut all the sodie-pawp and drink more agua.
It's that simple, OP. Ya welcome
Gyms HATE me.
All I really did was cut all the sodie-pawp and drink more agua.
It's that simple, OP. Ya welcome
TheLegendOfMart
Banned
It's really not.
I had the sleeve gastrectomy after years of losing weight and regaining it. I followed all the advice and tried most diets - low carb, low fat, calorie counting, small deficits, large deficits, high protein. I lost weigh, but invariably gained it back and then some. It was always torture. People don't realize obesity is a disease with permanent alterations to physiology and anatomy which is why lifestyle interventions has never been shown to be very effective. In the US, a BMI of 40 or above qualifies someone for surgery. My only regret is not getting it sooner - I can still eat pretty much anything. In fact, on days I lift, I still eat "junk" food so I can get enough calories to build muscle, which I've had no problem doing without gaining fat - something that was impossible for me before. Not being a slave to food has freed me in so many ways.
I completely disagree with your edits.
nortonff
Hi, I'm nortonff. I spend my life going into threads to say that I don't care about the topic of the thread. It's a really good use of my time.
Yeah this is really true. It's not easy getting into salads, fruits, vegetables and cereals at first, but it's all about training your senses.
And better yet, you can eat alot of them without feeling guilty.
What? Why?
Losing weight is all about changing your lifestyle - eating habits and exercise. Which you still must do even after bariatric surgery. If you don't you can still fail, even with surgery.
If you can lose weight in a safe and healthy manner, I don't see why surgery is necessary. Sure it's an option (and probably the best one if you are morbidly obese ie: 600lbs) but all you really need to do is change your lifestyle.
What? No. Bariatric surgery is the nuclear option, only considered when absolutely everything has failed and your weight is posing big risks to your health.
Is this honesty what we're headed towards as a society? Don't even bother putting in the effort to lose weight but instead just let a surgeon remove half your stomach because you feel proper nutrition and portion control is bullshit?
Fuck that. I'm sure your life changed for the better after your procedure and i'm sure you did your best losing weight the conventional way, but your straight up dismissal of the fact that the OP is choosing to adapt to a healthier lifestyle and lose weight the proper way is almost insulting. If he keeps up with what he's doing now he'll shed all that weight without ever having to face the risks and complications associated with surgical intervention.
Yesterday I consumed 1,754 calories which is a great achievement and I went to bed smiling which is unusual. Today things are going ok, I went through to the late afternoon feeling really good about my situation but now it's hitting me pretty hard. I have a very strong urge to go to the shop and buy a mountain of chocolate. I'm sticking with it and i'm about to make some more baked potatoes with greek yogurt which is real good.
There is a very long journey ahead of me and I think I need to learn to accept that this is my life now and there is no going back.
There is a very long journey ahead of me and I think I need to learn to accept that this is my life now and there is no going back.
Get active. Try to go for walks at a park/trail if you can.
Try not to drink calories if possible. You'd be surprised how many you consume in a day if you aren't watching it. Water is great, even zero calorie drinks like diet soda are probably better than the alternative if you need something with flavor. Of course you'll always have people who disagree but it has worked for me.
Download an app on your phone like Lose It or MyFitnessPal. Track your calories with that and it will even set up a daily calorie limit for you to stay under. It's a lot easier to use that rather than guessing what you've eaten calorie wise through the day. And you'll know when you're going overboard.
If you have the extra money, I think something like a fitness band would be good. It's nice to visually see how many calories you're burning, how many steps you've taken in a day, how many miles you've walked. Use that to help motivate you to keep beating those goals. You'll see progress and it'll make you want to keep going.
Try not to drink calories if possible. You'd be surprised how many you consume in a day if you aren't watching it. Water is great, even zero calorie drinks like diet soda are probably better than the alternative if you need something with flavor. Of course you'll always have people who disagree but it has worked for me.
Download an app on your phone like Lose It or MyFitnessPal. Track your calories with that and it will even set up a daily calorie limit for you to stay under. It's a lot easier to use that rather than guessing what you've eaten calorie wise through the day. And you'll know when you're going overboard.
If you have the extra money, I think something like a fitness band would be good. It's nice to visually see how many calories you're burning, how many steps you've taken in a day, how many miles you've walked. Use that to help motivate you to keep beating those goals. You'll see progress and it'll make you want to keep going.
Stock up on them cucumbers, yo.
1750kcal in a day is fucking perfect, and that couldn't have been easy. Keep this up for a bit and you're going to notice very real changes happening in your body and on the scale.
nortonff
Hi, I'm nortonff. I spend my life going into threads to say that I don't care about the topic of the thread. It's a really good use of my time.
That's really great man, keep it up!! Remember to try a lot of different things, you don't need to keep eating things that you really don't like.
Thank you for the encouragement. I just looked up cucumbers on myfitnesspal and wow! I can eat a kilogram of cucumber and it's only 150 cals? I'll stock up because i'm sure most of my issue is due to habit, whenever i'm alone i'm usually eating something because it's my way of comforting myself. If I can still comfort eat but it's something that's not going to be excessive in calories then i'm sure that will help me at least in the initial stages of getting used to my new way of life.
Psychotext
Member
I've actually never tried cucumber with hotsauce, but I'm tempted. Used to love it soaked in vinegar.
Unless you're talking about loose skin, stretch marks and suchlike, the alterations aren't permanent. It does take anywhere up to a couple of years of being at the new weight to reverse the damage, for sure, but permanent it isn't (and there are ways to accelerate that process when you get down to your healthy weight).
Unless you're talking about loose skin, stretch marks and suchlike, the alterations aren't permanent. It does take anywhere up to a couple of years of being at the new weight to reverse the damage, for sure, but permanent it isn't (and there are ways to accelerate that process when you get down to your healthy weight).
BrassMonkey1010
Member
bro, i'm going to share my diet hack dessert for you for when you can't kick the sweet tooth craving.
Get a box of chocolate sugar free pudding mix and put about 1/3rd of it in a cereal bowl (1/3 the package is 45 calories). Mix it with 1/2 a scoop of peanut butter or chocolate peanut butter flavored protein powder (50 calories). Add some cold water, mix it up and let it in your fridge for an hour or so to chill and then you got some delicious protein pudding that tastes like a reeses cup. Under 100 calories and 13 grams of protein, and will curve the sweet tooth.
thechristoph
Sir!
I have to fly on Southwest on Monday. I'm really nervous about that.
That sounds great, I'll look into it thanks.
keltickennedy
Member
Yeah, totally forgot about rest days. 1 to 2 days I have found good. And also not going to bed late any of the days. Being tired is just another thing that will make you feel like not exercising.
Try getting Coconut Oil to cook with as well and see if you like it. It will give a nice taste to otherwise bland food. Cooking up spinach with that. Yum.
BrassMonkey1010
Member
Might have worked for you, but wouldn't be my first option. I was obese as a teenager and was able to naturally (mostly through cleaning my diet up) lose over 100lbs in about a year and have kept the weight off pretty easily for the last 8-9 years. No yo-yo up and down weight or anything. Kudos to you for finding what worked for you though!
End of day 2.
I feel conflicted. I came in well under my calorie goal for the day but I got through it by eating an Ice cream and some other sugary crappy things. Am I doing this wrong?
Edit:
For funsies and some self reflection I totted up everything I ate last friday and it's uhhh enlightening (at least I came in under my protein goal....).
I feel conflicted. I came in well under my calorie goal for the day but I got through it by eating an Ice cream and some other sugary crappy things. Am I doing this wrong?
Edit:
For funsies and some self reflection I totted up everything I ate last friday and it's uhhh enlightening (at least I came in under my protein goal....).
keep your calories down first, worry about the rest later. There's already a massive difference between your calories intake from last week to now. Just keep in mind that sugar isn't good for fighting hunger
End of day 2.
I feel conflicted. I came in well under my calorie goal for the day but I got through it by eating an Ice cream and some other sugary crappy things. Am I doing this wrong?
Edit:
For funsies and some self reflection I totted up everything I ate last friday and it's uhhh enlightening (at least I came in under my protein goal....).
Solero's are actually quite low on calories. For comparison, a magnum ice cream is over triple the caloric value. Finding out what's good snack food and what isn't is half the battle.
Psychotext
Member
Ironically, protein is the macro you can worry about least out of all of them. Especially as it's well known for its hunger blunting effects.
...but yeah, incredible change since then. Keep it up!
FreddieQuell
Member
Right here I think you're too concerned with pursuing perfection, and a lot of people are the same when the begin losing weight. At the stage you're at (having started literally two days ago) perfection is not the goal, it might even be a bad thing to strive for. You're in the phase where you have made some changes and now you need to stick with them to make them habits. Your change was sticking to 1800 calories, and it is a great goal. Just that change will probably get you 50-75% to a healthy weight.
So I say focus on getting your 1800 calories, however you get there. When you stop seeing the results you want then make changes/improvements. And in the mean time you'll be getting better at it anyway, just don't make perfection your goal everyday.
edit: and jesus, look at how much better you're doing than last Friday. It's a massive change you've made already if you can stick with it.
Vault Dweller 111
Member
This was a great read. Thanks Gaf.
My situation isn't really drastic, but I don't like the way I'm trending. I'm too close to 200 for comfort. I don't eat anything that's too terrible, and I'm generally active. My problem is I just really like eating. I do it even if I don't feel hungry.
And it's like my body has been tricked, I feel 'hungry' way too often. I mean I love all the ideas. Cut out carbs, eat meat, fruits, veggies, great. But I will be fucking starving by midday, and unable to function. How do you get over that hump? Feeling THAT hungry isn't really a sustainable way to live. Even if it was just for a few weeks to break the habit.
Sometimes I don't eat that much. Feel okay about myself. Lay down in bed, and suddenly I'm fucking famished. Like I'm so hungry that I can't sleep. So it's midnight snack time, and now I've eaten a ton, and my 'good' day of not eating too much is down the drain.
I'm a cold turkey type guy. I can't really take intermediate steps. Tomorrow I'm gonna chuck all my food that has bad carbs in it. I'll go to the store and buy fruits and vegetables. I'll feel fine. By 6oclock I'll be starving, and by bed time it will be impossible to sleep because I'm so hungry. What can I do about it? If I could get over that hump, I wouldn't have much trouble at all.
Thanks all!
Edit: Forgot, perhaps most important: what's the stance on alcohol? I'm not a beer drinker. But I'm in college and enjoy getting drunk with my buddies once a week. This is mainly hard liquor, shots and stuff. Obviously that's not good. But just how bad is doing that once a week?
My situation isn't really drastic, but I don't like the way I'm trending. I'm too close to 200 for comfort. I don't eat anything that's too terrible, and I'm generally active. My problem is I just really like eating. I do it even if I don't feel hungry.
And it's like my body has been tricked, I feel 'hungry' way too often. I mean I love all the ideas. Cut out carbs, eat meat, fruits, veggies, great. But I will be fucking starving by midday, and unable to function. How do you get over that hump? Feeling THAT hungry isn't really a sustainable way to live. Even if it was just for a few weeks to break the habit.
Sometimes I don't eat that much. Feel okay about myself. Lay down in bed, and suddenly I'm fucking famished. Like I'm so hungry that I can't sleep. So it's midnight snack time, and now I've eaten a ton, and my 'good' day of not eating too much is down the drain.
I'm a cold turkey type guy. I can't really take intermediate steps. Tomorrow I'm gonna chuck all my food that has bad carbs in it. I'll go to the store and buy fruits and vegetables. I'll feel fine. By 6oclock I'll be starving, and by bed time it will be impossible to sleep because I'm so hungry. What can I do about it? If I could get over that hump, I wouldn't have much trouble at all.
Thanks all!
Edit: Forgot, perhaps most important: what's the stance on alcohol? I'm not a beer drinker. But I'm in college and enjoy getting drunk with my buddies once a week. This is mainly hard liquor, shots and stuff. Obviously that's not good. But just how bad is doing that once a week?
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