OK guys I need some help. I need to seriously lose a lot of weight. I take a lot of anti-depressants, anti-psychotics and anti-convulsants and over the years (and most recently) I've really packed on the lbs. None of my clothes fit me anymore and I'm afraid I'm going to hit 300lbs if I don't get it under control (besides the fact I already have hypertension, have high cholesterol and am pre-diabetic).
I have had back surgery so am limited on what I can do. I joined my local gym but must admit I am a bit embarrassed to go.
I'm thinking of having my meds reevaluated because I gained so much weight. But I really need to lose like 80lbs. Maybe seeing a nutritionist would be a good idea?
Ironic thing is I used to be really into weightlifting and quite fit. That's how I hurt my back to begin with (although that was 20yrs ago).
Any suggestions?
Well, you need to do two things:
1. Modify your diet (permanently);
2. Modify your activity levels (as much as your back allows you to do).
For #1, here's what to do:
1. Track your current intake. Get an app like fitday, myfitnesspal, whatever and track everything you eat for a couple of weeks. Once you've added in what you've eaten for a couple of days (be accurate!), it'll save and you'll find when you eat it again updating is a snap. This will give you a good idea of where your current diet is at.
2. Make 'quick win' changes. This involves the stuff that's pretty straightforward and will allow you to ramp into a new dietary habit instead of hitting a wall of big changes. These are things like switching to diet soft drinks only, using sweetener instead of sugar in coffee, switching your milk from 2% to 1%, skipping desserts, eating a side salad (light dressing) instead of fries with the burger, chewing food thoroughly, trying to keep an eye on portions, feeling okay leaving food on the plate. This isn't to keep you from enjoying the stuff you love, but to eliminate a lot of the extra calories and sugar that can add up a lot and that cutting won't kill you.
3. Once comfortable with what you've been eating and you're okay with the quick wins you're plugged in and you feel like you can keep those up for good and it's routine, then start to drill down. Personally I like to slash carbs down moderately low by reducing intake of bread, pasta, potatoes, rice, breading, fruit juices, etc. Replace with protein sources to keep you full. You don't need to go very low carb, but it promotes a favourable hormonal environment for weight loss and cuts calories. Lots of whole foods, leafy veggies and meat. You might need to cook a little more often, though there are sometimes healthy options available to buy easily with a little compromise.
I can't speak as to the diabetes, but I'd assume that weight loss and carb restriction would probably not be a bad idea...
And now for #2:
I can't say what you should do because you're got a special condition. I can say that you should not be ashamed about going to the gym; you aren't looking to impress anyone, and frankly no one really gives a damn. I'd personally be impressed that someone heavy was going and making a positive life change and taking care of their body. Some bodyweight movements may be wise, considering your back, your lack of fitness and your excess weight. Bodyweight squats, pushups, planks, assisted pullups and chinups, inverted rows. That plus a little cardio would be all you needed to drop the pounds and reveal a body with a bit of muscle on it.
Remember that no one is perfect and everyone slips up once in a while. It's important to be consistent, but if you mess up just learn from it and get back on the wagon. A weekly meal where you eat smaller amounts of the foods you 'miss' may be good for you mentally.
Keep us posted on your progress!
180lbs at 6'4". BMI of 21.9.
