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[Dr.Guru of Peru]

Starting strength, a bit of cardio (don't go crazy to begin, you wont last. start with something attainable like 10 mins 2-3x a week), fix your diet (find a calorie target and try to mostly eat protein and fat, no carbs), and stop snacking (throw it all out - no snacks, at all). if you need to snack, buy calorie free water enhancers and sip on those until you can control the cravings. try to walk as much as you can. throw out all your pop/juce and if you drink throw out the alcohol too.
Good luck. It's going to take time and discipline, but you can do it.

 

[CortexVortex]

Good luck OP!

It’s gonna be hard at first but I’m sure you will pull through. There might setbacks from time to time but that’s normal.
You can do it, mate.

 

[West Texas CEO]

Good luck, brother. The only thing I can say is that once you get into shape, your sex life will be greatly improved. That should be a huge motivating factor, aside from general health concerns.

 

[JayK47]

I've lost over 30 lbs doing keto. Bacon and eggs for breakfast. Salad with avocado and cheese for lunch. Meat and vegetables for dinner. Rasberries and blueberries in half and half for dessert. I'm not longer hungry all the time. I have to remind myself to eat lunch as my body is now fueled by fat instead of carbs.

 

[AJUMP23]

Diet and exercise. You can do it.

 

[Kamina]

Go become your best self, OP!
I am convinced you will make it!

 

[JC 1080P CRT]

Spoiler

Yeah I'm done. After seing this picture I'm really tired. Gonna do diet, surgery, everything to get me away of this disease. Sorry for the rant but being this fat is fucking my mental state so much.

OP, I definitely empathize with you. In the mid-2010s, I had a series of events that led me down a depressive path. Unfortunately, one of my coping methods was foods and sugary drinks.
About a year later of gaining weight, I had an epiphany after looking at a photo of myself (similar to what you described here), finally realizing what I let myself become. That was the day I resolved to turn myself around through a lifestyle change, namely in the things I eat and how much.

It took almost a year, but through food-tracking apps and setting caloric goals to stay under every day, I went down from around 245 to 195. Along the way, I instilled much better eating habits, such as drinking a lot more water, eating meals during designated times, and learning to not confuse boredom with hunger.

In the years afterward, I also started exercising more regularly again, which helped me get down to 180. After I started the exercise routine I currently follow now (3x a week body exercise-based workout), I worked my way down to 170 (current weight), and have a lot more strength and stamina than I used to.

That's my story. Sorry if what I said sounds like "I, I, I, me, me, me," but I hope it may illuminate what paths you can follow to achieve your goal of weight loss.

PS: One of the best pieces of advice I've ever heard is: "Don't tell the person what you think they should do for them to achieve their goal. Instead, tell them what you did to achieve that goal, so that they can see potential paths to success."

 

[Ellery]

Good luck on your journey. Don't be too hard on the physical image of yourself, but tackle the attitude that brought you to the place you don't want to be in and change it to the better.

I have no easy advice for you, because in the end it is up to you to have the determination, discipline and persistence to combat the most difficult enemy of your life. Yourself.

But I believe in you.

 

[RJMacready73]

First thing you should do is get rid of the fucking sandals m8

 

[Kenpachii]

Count calories, u need 2.000, u take 1.000. U will get hella hungry at first, a month in it will reduce, 2-3 months in your stomach is smaller by itself. Eat shit that's healthy and u don't like, so u won't overeat.

Only drink water and start using it as the snack in between whenever u feel hungry, nothing else, maybe do grocery's every day to keep food in house at a minimum. Do light cardio if u want. Sport is a enhancer not a thing to lose weight on solely. Never have a cheat day, worst idea ever.

I would start with the diet first to get used towards it, because cutting sugar and other shit will make you really tired at first, but u will recover for that and get more energy at the end u will ever get out of sugar/coffee whatever else people do to get energy.

Want permanent success, u make a life change your old life is gone of eating. U want temporary results, think of it as a diet that you only do for x amount of time.

It's all a mental game.

Good luck.

 

[Scotty W]

ADD some yoga

 

[GymWolf]

No need for surgery, i know a lot of people that had problems or didn't solved the problem.

If you start weight lifting, don't do too much cardio nor starve to death, you have to play the long game and build some muscles to burn more calories even when you are still.

If you do a lot of cardio and starve you can probably lose like 1 kg per day or every 2 days for 7 to 10-15 days (if you are really really fat) and have immediate results but your metabolism is gonna shrink to an asian penis level and losing more weight is gonna be hard as fuck in the near future.

If you know how to cook, online there a lot of recipes to replicate famous plates with healthy ingredients.

Try to find a cheat food with almost no calories that you don't hate, i kinda like raw fennel for example, i can eat that thing as much as i want since it's basically only water and a few calories and you burn the calories just by digesting.

I'm partial to an hyper-proteic diet but you have to train or you kinda defeat the purpose of it.

If you are old and start training, integrating with vit C and something for the joints is gonna help with pain, you would think that this stuff has no effect until you stop using it.

 

[simpatico]

I was that size. I lost 90lbs in one year on strict keto. Didn't even do a calorie reduction. Hell I was probably eating more. Just no carbs. You can do it OP. Just have to say goodbye to sugar and flour. It was also inspired from seeing myself in a picture. i swear I didn't look that fat in the mirror. I've had the weight off for 5 years just sticking to dirty keto 4-5 days a week.

 

[Lunarorbit]

After you lose the weight your calves will still be powerhouses. Those are seriously impressive!

 

[AV]

My man, you don't need surgery. You're big, but you're not "in need of medical intervention" big.

Losing weight is 90% diet. You don't even need to exercise if the idea of that puts you off the whole thing. Cut out processed junk foods, soda, alcohol, all sweets and desserts. That alone will do most of the work. The biggest hurdle is usually finding the time to constantly cook meals, so cooking in batches on a day off and freezing the meals is always a good idea. Find healthy foods you actually enjoy making and eating.

Most importantly, give yourself a treat day once a week. Doesn't mean you eat shit ALL day, but give yourself a can of coke and a reasonably sized takeaway. That alone makes things SO much easier than going completely cold turkey, knowing Saturday's coming and you get to enjoy a dirty meal.

 

[ÆMNE22A!C]

Dear PlayofSparta

I know all about it. Gaining and losing severe amounts multiple times.

I'm almost 41 now fwiw.

Around 24 I reached my peak weight; around 290 lbs. I was already over weight for years.

Only when I started skateboarding for about 5 years i was/got skinny. Still felt fat in my mind. Such a shame.


Anyways.

Around that peak time I also said fuck it. Coincidently a group of friends wanted to try out a gym so I joined. Only I stayed. 6 years of strict dieting and training i reached my lowest weight I've ever had which was around 156 lbs. I'm just near 6 feet btw.

It was and still is my proudest moment in my life. Never felt better.

But yeah I ended up with some lose skin around my belly. Decided to do operation but it was a gamble. The result was 50/50 chance of it being good or bad. Alas it was the latter.

I already had a very negative self image almost my whole life and the lose skin gave me body dysmorphia. Well. After the operation said dysmorphia expanded extremely. Got super depressed. Gained weight again. Years of showers in the dark, not wanting to touch my body. Drying of with my eyes closed. Wearing layers of clothes to "camouflage" my stomach area. Wearing sweaters in the summer.

Well at some point i did it all over again and now I'm stable although I want to lose around 15 pounds max because after 10 years I'm having a second surgery. This time at a hospital highly known for working with burn victim scars so pretty specialized. End of September early October.

ATM in the process to mold myself into the best template.


Sorry for talking about myself. It's not common for me to talk about this.

Diet was keto plus low fat.
Training was light to medium weight and lots of reps. And cardio minimum hour.

Not sure what you can get out of this post but you have my respect and wish you all the strength in the world. Also. It's a mararthon, not a sprint.

Kind regards

 

[mxbison]

Just don't set unrealistic goals. You don't need to go from bad diet and no sport to ultra healthy and gym rat.

Anything is better than nothing. Just start eating healthy most of the time, you can still have junk food once or twice a week. Start exercising a few days a week, you can still lay around and play video games.

The best nutrition/training plan is one you can keep up.

 

[Dirk Benedict]

OP this is going to take some iron will. Self restraint and the desire to change the state of your being.
I hope you follow through and meet your goal.

 

[CrankyJay™]

Get at it, my dude. Good luck!

 

[Andyliini]

I wish you luck in your endeavor. Two years ago I walso weighed more, I was never really obese, but overweight nevertheless. I started counting calories and took on me to walk 10 000 steps each day. Little by little my weight dropped over 20kg during 1,5 years. It really feels great when you succeed.

I wish I could also talk my girlfriend to lose weight, but I don't seem to be able to connect to her about it. Most of my suggestions are handwawed away right then or shortly after. I love her, but it's conflicting when I don't find her figure sexy anymore.

 

[F0rneus]

Bruh you are not at the point of surgery, and don't attempt to change everything at once so you can get skinny. That's unhealthy and will backfire. Take it one day at a time and make sure to consult with professionals about your diet and your new plans. You can't really do this alone. Seek the help you need, accept the help, keep up with the help you will be given.

And keep staring at that ass, that chick's hot.

 

[lachesis]

I wasn't fat or anything... but I ended up losing some 20-25lbs trying to reduce my cholesterol level.

I've been basically ditched rice in most cases. It's a pretty drastic change because I am asian, and rice is the base on pretty much everything. Basically no bread either.
Not entirely banning those - but reducing to maybe once a week. Red meat or fatty meat the same. As I get older, I have less interest in red meat and all... so it's been not that bad.
All those junk chips and fried food though - I only consume once in great while (like once a month) with moderation.

Other than that - have been eating oatmeal for my rice fix. Not the quick one, but the steel cut ones that has little bit to them. Goes well with a lot of veggie side dishes.
For protein, fat free Greek yogurt + a scoop of whey protein isolate + some berries and honey as my dessert/ice cream.

For me, losing weight is like 80% diet + 20% excercise. I don't really excercise that rigorously, but walk about 5 miles a day when I have time. Doing so, lost quite a bit of weight. My Cholesterol is now in borderline, no sugar issues and all.

Op, you can do it! Just keep at it. Once you get used to healthy diet and moderate exercise, it will start to feel weird to eat unhealthy stuff!

 

[Duellist]

I went from 230lbs to 165lbs from a combination of DDP yoga, my fitness pal to track what I’m eating and strong lifts 5x5. Worked wonders and that was the best I’ve ever felt in my life. I was 40 when I started and kept it off for 3 years. Then I quit and went back to old habits because it was too hard maintaining what I was doing. Exercise, counting calories, missing out on certain foods and drink etc. Now I’m 220 again. point is it needs to be a life style change and allow yourself to indulge or you will not maintain.

 

[Urban]

Use Chat GPT to make yourself a Diet plan!

Good lucK!

 

[gunslikewhoa]

Eat meat. Drink water. Go outside. No half measures. Do this and the fog will lift in a week or two and you'll begin to understand what you're meant to eat.

I had quite some success by going very Low carb (Keto / Carnivore). It forces you to avoid any kind of fattening carbs and switches your body to fat burning for energy... One large advantage is that you do NOT need to care too much calories and you are not hungry like with many other diets.

Currently I make the following diet: just meat, eggs and butter, nothing made from plants and nothing with major amount of carbs (like milk). Please note that if you use diabetes medicine you need to reduce it, which of course is a good thing.
I also combine it with "Intermittent Fasting" which for me means nothing but avoiding breakfast to reach about 16h of not eating and 8 hours of eating.
Watch the following video and follow it for lets say 90 days. Any yes, the diet is healthy, even if it is pretty much the opposite of what we are teached about healthy food. But that is too long of a story for here.

Eat meat. Drink water. Go outside. No half measures. Do this and the fog will lift in a week or two and you'll begin to understand what you're meant to eat.

 

[12Goblins]

duuuude.

you might be packing some weight but you don't need a gastric band/balloon.

if you are seeing a doctor that's great but i think you're being a bit extreme here. If your doctor is telling you that you need a gastric balloon then I would maybe think about changing doctor.

With a positive mindset, simple exercises, and diet changes you could get rid of the weight without the need of surgery.

This is the wrong advice. Once you get that big, the best thing you can do is get lapband surgery. You will lose weight so quickly it's actually insane and immediately turn your life around

Obviously exercise and dietary restriction are important, but it has clearly failed this gentleman and he now finds himself the red zone for probably years, where every day becomes an increased risk of losing his life from the plethora of diseases that compound with morbid obesity (apnea, diabetes, arrhythmias, heart failure etc etc)

Get the surgery asap. Then work on the lifestyle changes. Best of luck

 

[xVodevil]

Intermittent fasting is absolutely fantastic as long as you can keep a daily ~8 hour window for eating.
Start with eathing for 12 hours exactly from first bite to last bite (only raw coffee green/black tea or water besides that), then step by step, week to week reduce the time when u start eating and when you cut it out.
For me luckily I've always found it easy my whole life to skip eating early in the day, actually it easily makes me sick when I try to force a breakfast for example...
Timing is key for everything, consistency and patience, it will do it's magic in a few months! And all this counts before even considering healthy dietary changes, like cutting sugar out for good, or as much as possible because of of course it is included in stuff where you wouldn't expect normally.. Anyway keep at it, it can be done with patience and determination!

 

[Batiman]

There can’t be anything much more rewarding than seeing yourself transform from a massive guy to slim/fit guy. I’m always amazed when I see these transformation videos. There’s a lot of people in your shoes that did it. You can too brother. Accept the challenge and reap the rewards

 

[Platinumstorm]

Spoiler

Yeah I'm done. After seing this picture I'm really tired. Gonna do diet, surgery, everything to get me away of this disease. Sorry for the rant but being this fat is fucking my mental state so much.

Thank you for sharing.

Please remember you are more than your weight.

Start by using a bmr calculator. Subtract 500 calories from that number. Use that as your starting point, and just start walking, swimming, and maybe some light weights.

 

[Represent.]

Get in the gym. Be consistent. Bust your ass. Eat properly. The fat will burn. Good luck.

 

[Cyberpunkd]

Thank you for sharing.

Please remember you are more than your weight.

Start by using a bmr calculator. Subtract 500 calories from that number. Use that as your starting point, and just start walking, swimming, and maybe some light weights.

I know you are trying to help, but this is not helping.
No need to go for ‘positivity spin’ - first of all, the OP is sick. Second of all, in todays world you are 90% your weight, and build from there. You wpuldnt use the same approach with cancer - hey, embrace who you are and let your body continue to kill you. No, you get chemo and radiotherapy and you kill the shit. Same with obesity.

Second - introducing BMR and THREE activities will just confuse and demotivate the OP, same as watching all the BS YT videos.

OP - what are you eating, eat less of it. Are you doing sport? No, start walking - EVERY DAY at fixed time for fixed amount of time. Once you get better you can start running.

 

[reksveks]

1) I don't think you need a gastric band
2) weight loss is a matter of calorie counting and making sure that you are in the negative. I lost about 50kg over a year which isn't healthy and there was some real dodgy days where after gym, I did basically faint. I was on about 1500 calories
3) don't get weighing on a daily basis, shit becomes unhealthy similar you need to make sure that your calorie counting doesn't get unhealthy
4) find an physical activity that you enjoy and make sure you keep that up. Most humans generally like progression so you can get those dopamine hits from getting better at running/walking/weight.

 

[CSJ]

Start slow if it's difficult, start with drinks if you consume a lot of sugary one's and replace with flavoured water additive with near zero calories if you want the taste still.
I'm not overweight or anything like it but cutting out just that alone was crazy how it helped over 3-6months.

Then just change your meals and add excercise.
Temper your expectations on things happening quickly or having any "dopamine" hits at all, some people don't get that ever.

 

[Go_Ly_Dow]

Increase physical activity as much as you can, if you currently drive to places nearby such as the supermarket, walk or cycle. If you order a lot of takeout, look on YouTube for good recipes and cook. Find some podcasts and walk a lot. Hit the gym, even if just some light weights and the treadmill.

Diet wise there are many tactics, portion control, low carb, keto (more extreme avoid for now imo), reduced portion sizes, fasting etc... Fish, beef, chicken, vegetables, rice > bread.

Definitely cut out deep fried foods, sugary drink, candy, desserts for starters. Find healthier alternatives, like dark chocolate, fruit etc...

Play the long game, see where you are after month 1, then month 3, then month 6, then after 1 year. Rome wasn't built in a day.

 

[DeaDPo0L84]

Spoiler

Yeah I'm done. After seing this picture I'm really tired. Gonna do diet, surgery, everything to get me away of this disease. Sorry for the rant but being this fat is fucking my mental state so much.

The great thing about being obese is that YOU have the power to change it. It'll take a lot of hard work and overcoming the mental struggle as far as making good choices is concerned, but YOU can do it.

 

[Thyuda]

While I was never obese, I recently went down from 96kg to about 82, and oh the difference that makes. I was always active, even during my high kg time, doing body weight fitness and lifting, and everything is sooo much easier know.

Best of luck OP!

 

[chromhound]

Ozempic + Workout

 

[poodaddy]

No surgery OP, don't go down that road. Start lifting now while you're big, as you have leverages that will allow you to move some real weight fairly fast and you'll start building lots of muscle quickly. Try walking a mile a day at first, then slowly try to get to around 3 to 4 a day, that's all the cardio you really need, but make sure you're squatting, benching, overhead pressing, and deadlifting for heavy sets of 5. Train at least three days a week and train intensely.

Remove the garbage from your diet asap, it's the first big change you can easily make and it will make a massive difference immediately. No soda, no chips, no fast food, nothing deep fried, no added sugars, cut down on booze immensely, no candy at all, and work on portion sizes. Immediately you will see so much difference with just that, and when you drop weight off your body DONT drop the weight off the bar. Eat to live, eat to lift, don't live to eat.

Stay far away from all extreme diets of any sort, they're all bullshit without exception.

 

[Dreamin]

Hate your flab with a passion, then change is easy as it's desirable. Most peeps want to be comfy, which is fine too, but if you really want to change you gotta feel it.

 

[Outlier]

I'm gonna do this surgery and diet:

Intragastric balloon - Mayo Clinic

www.mayoclinic.org

my doctor is helping with details.

Spoiler

I don't find myself ugly. Just so fat that I'm ashamed.

I did a diet plan a few years ago when I noticed I was getting heavier.
I cooked healthier food, took Hydroxicut Black, and excercized 5 days a week, due to my job. Lost about 20 pounds in 2 months.
Don't see a good reason to put your health at a different risk with surgery, unless there is no other way.
Just saying that there are natural ways to do it, if you put in the effort.

 

[OmegaSupreme]

Good luck to you op. If you're still young, it'll be a lot easier than you think to drop weight and gain muscle with consistent resistance training. Cut out as much processed sugar as possible. No booze. Lots of protein.

 

[Zuo]

Do you live alone or with your parents? I'm wondering if you're responsible for your groceries. Actually having to leave the house, pushing your own shopping cart, looking for all the stuff you're craving, spending your own hard-earned and then preparing the food yourself is often the firewall fat people are missing in their lives

 

[near]

This is the wrong advice. Once you get that big, the best thing you can do is get lapband surgery. You will lose weight so quickly it's actually insane and immediately turn your life around

Obviously exercise and dietary restriction are important, but it has clearly failed this gentleman and he now finds himself the red zone for probably years, where every day becomes an increased risk of losing his life from the plethora of diseases that compound with morbid obesity (apnea, diabetes, arrhythmias, heart failure etc etc)

Get the surgery asap. Then work on the lifestyle changes. Best of luck

I don't think it's the wrong advice at all. Surgery, where it can be avoided, should be avoided. PlayofSparta , has given us no indication that he has genuinely made any previous efforts to lose weight, through a committed diet and fitness programme. It goes without saying that the hardest part of losing weight is consistency and patience. The reality is there's no fast solution. Someone burdened by obesity who gets this operation would still be at the immediate risks of the plethora of diseases you refer to, and this would also be further enhanced by complications that could arise from the surgery itself.

 

[GooseMan69]

It's weird but in a couple years people probably won't even have conversations like this anymore. It seems like big pharma is pretty much going to get their way and Wegovy™ and Ozempic™ will pretty much lead to people just having no agency at all.

What do you mean? Are those weight loss drugs?

 

[Dirk Benedict]

This is the wrong advice. Once you get that big, the best thing you can do is get lapband surgery. You will lose weight so quickly it's actually insane and immediately turn your life around

Obviously exercise and dietary restriction are important, but it has clearly failed this gentleman and he now finds himself the red zone for probably years, where every day becomes an increased risk of losing his life from the plethora of diseases that compound with morbid obesity (apnea, diabetes, arrhythmias, heart failure etc etc)

Get the surgery asap. Then work on the lifestyle changes. Best of luck

I don't think he needs to go as far as have any surgery. Save the money and build up your mental strength. He will have learned nothing and gained almost nothing skipping the journey to his goal. We tend to think money can solve problems, and while it does, I don't think it is always the best course of action.

If he does this the natural way, he will gain insights into his own life, mentality that he more than likely would not gain if he shortcuts with some surgery.
I mean, sure, get the surgery if your weight is literally coming down on your life and is detrimental to you, but if you can help it, go the natural route.
I lost like 70 pounds in a few months, but that is because I'm a stubborn motherfucker. I hit like 235, now I am down to around 170-175. 6'1 FWIW.

I ditched soda for juices, I ditched added sugars for natural ones when possible and if at all possible. Cut out like 80% red meat from my diet, added more fiber. I pound prune juice, for example. I drink a lot of water, no soda, unless it's hot, fuck it. Here's like 24-71 GRAMS of sugar down my throat. Good thing I eat a lot of different nuts, too. If I snack, it's walnuts or some of-type nut. I also drink vinegar and take vitamins with my 1-2 meals. Oh, yeah... I also went from 3 squares to 1-2 squares, depending on size.

I used to eat like an incinerator, but I also used to have the metabolism of a black hole, minus the size growth. Fast forward to today, I can fluctuate in size quite easily, so I have to watch what I eat and I never want to see my belly hide my dick, so that's one of the thoughts that keeps me focused as well as I want to attract women at some point, too.

It's all about the mentality, and OP stated this is having a negative effect on it, so, I think the best way to tackle this while strengthening his mind, is to work hard on himself and improve himself in the process of losing the weight. Inside and out. Money, while it can help, cannot buy that.

 

[Platinumstorm]

I know you are trying to help, but this is not helping.
No need to go for ‘positivity spin’ - first of all, the OP is sick. Second of all, in todays world you are 90% your weight, and build from there. You wpuldnt use the same approach with cancer - hey, embrace who you are and let your body continue to kill you. No, you get chemo and radiotherapy and you kill the shit. Same with obesity.

Second - introducing BMR and THREE activities will just confuse and demotivate the OP, same as watching all the BS YT videos.

OP - what are you eating, eat less of it. Are you doing sport? No, start walking - EVERY DAY at fixed time for fixed amount of time. Once you get better you can start running.

I am in family medicine. I help develop weight loss plans for patients and prescribe them dietary changes, exercise, and medications as my career. If they need it, I help them qualify for bariatric surgery and work closely with one in particular. I also diagnose people with cancer. These are not the same. Nowhere did I tell him to embrace his current weight. You extrapolated body positivity out of me giving him a direction for weight loss while maintaining his dignity.

 

[kikkis]

Weight loss is a massive struggle for me as well. Back in last October I was at my lowest weight for many years. But now I set new all time record for myself, basically gained 20kg in 6 months. I have excel of things I have eaten and counted that I have spent almost 1000€ in that 6 months to candies and chips.

Sometimes I think why even bother trying to lose weight, it's unlikely to drastically improve my life. The money and teeth are my primary concern really. Not the looks or other health benefits. Also I try to tell myself that eating candies makes me happy and alleviates boredom, but it really doesn't make a difference.

 

[Tams]

What's your diet like, OP? Can you cook? How much do you exercise?

If there's any takeaway food there, consider cutting it out, or only having it once a week at most.

Meals can complex, but if you're struggling, meat (ideally something lean) and two/three veg always works.

For snacks, see if a tea/coffee/infusion can satiate you.


As for exercise, try just going for walks at first. You can try running later. If there's something else you take a fancy to, try that (swimming is fantastic and especially if your are overweight as your body is supported).

I also can't recommend Ring Fit highly enough. Only the highest setting, even I as a quite fit person struggle, so the lower difficulty settings could help you. Plus, you can do it in private.

 

[MMaRsu]

Dieting now too and it's actually super easy. You just don't overeat.
I also put away sugar drinks. Replaced it with dr pepper zero

That still has shit in it that makes u fat tho

 

[DrFigs]

Weighing my food has helped a lot. Even though I'm not being as accurate as I could be, it helps to keep in perspective how easy it is to overeat.