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Message
I'm Fat & Need Help
Posted on 12/28/22 at 9:02 am
Posted on 12/28/22 at 9:02 am
I'm embarrassed by how big I've become. I have no energy to do anything. Just keep getting bigger and bigger. I know most will say just eat less and move more. I'm looking for some help on getting jump started.
I'm 6'1" and 310 lbs.
I'm 6'1" and 310 lbs.
30
Posted on 12/28/22 at 9:10 am to GeauxLSU17
What I've realized is that weight loss is an incredibly simple concept (calorie deficit, exercise) but it's also an incredibly hard practice. So don't beat yourself up. Kudos that you've taken the first step in recognizing that you need and want to change. I've also realized that so much work can be done in the kitchen. Meal prepping and simplifying your grocery shopping to a list of proteins, fruits and veggies are huge in getting started and being consistent. Best of luck to you!
Posted on 12/28/22 at 9:15 am to GeauxLSU17
Start counting calories. It’s pretty simple on calories in minus calories out is all that matters.
I also would recommend walking or doing the Stairmaster as your core cardio. Those are both brutal for calorie burning and allow you to get a lot more time (which translates to more calories total) than the higher intensity cardio that most folks think of.
Good luck! You got dis!
I also would recommend walking or doing the Stairmaster as your core cardio. Those are both brutal for calorie burning and allow you to get a lot more time (which translates to more calories total) than the higher intensity cardio that most folks think of.
Good luck! You got dis!
Posted on 12/28/22 at 9:29 am to GeauxLSU17
You CAN do this.
You have to accept a lifestyle change. Yes, eat better and exercise more is what you need to do. But to put it in practice is the hard part. Change your diet, wake up early to exercise if you have to, learn to cook healthier/better meals. Make no excuses.
You have to accept a lifestyle change. Yes, eat better and exercise more is what you need to do. But to put it in practice is the hard part. Change your diet, wake up early to exercise if you have to, learn to cook healthier/better meals. Make no excuses.
Posted on 12/28/22 at 9:46 am to GeauxLSU17
Welcome to your new lifestyle. A "diet" mentality won't cut it. Enjoy the process of working out, embracing the suck, eating healthy, forgiving yourself when you slip up, and getting right back at it.
There are many ways to skin a cat and the best way is the one you will stick with.
Good luck!
There are many ways to skin a cat and the best way is the one you will stick with.
Good luck!
Posted on 12/28/22 at 9:50 am to GeauxLSU17
quote:
I know most will say just eat less and move more.
That's because it works. Moving more doesn't have to be hard either. Don't underestimate walking. Park at the furthest parking place to get extra steps in. Walk around the neighborhood instead of grabbing popcorn and watching tv. Simple things like that really do add up.
Posted on 12/28/22 at 10:09 am to GeauxLSU17
Don't be embarrassed. Do something about it. A good amount of that 310 pounds is just water/fluid from all the carbs/sugars you are ingesting. Cut out all seed oils, processed foods, and HFCS/sugar and you will drop a lot of weight fast without even exercising. Get your diet cleaned up and then look to exercise once you have dropped some weight. Exercise is great but diet is what is most important.
Posted on 12/28/22 at 10:21 am to GeauxLSU17
You want to get started, here is what I would do
1. Diet - Choose what you think would work best for you. Calorie deficit, keto, just eating healthy, etc. I do better in Keto to kick-start and transition into healthy eating. Essentially cut out sugar and processed crap foods. This is what I am starting in January to drop the Q4 weight gain of the holidays :)
2. Exercise - Decide on a plan and stay. It can be cardio heavy or lifting heavy, maybe somewhere in middle. If you have access to a proper gym, then start lifting. Start with a simple 5x5 plan like Starting Strength or Stronglifts. Start it from the beginning with a empty bar and follow the plan. Those are 3 day/week plans, do light cardio (walking, biking) on the off days. Muscle burns calories, the more you got the more you burn.
3. Get Tested - Have a doctor do some blood work, make sure all your levels are where they should be. Do not get on Testosterone unless you actually need it, that will come up as you lose weight and gain muscle. You could cycle some HGH though to burn fat. Do that with medical guidance.
If you can stick to that, and there is not a medical reason for your weight, you will actually shed some massive pounds in the beginning. It will move much slower in the lower 200lbs at your height.
Short Version
1. Eat right
2. Exercise
3. Repeat
1. Diet - Choose what you think would work best for you. Calorie deficit, keto, just eating healthy, etc. I do better in Keto to kick-start and transition into healthy eating. Essentially cut out sugar and processed crap foods. This is what I am starting in January to drop the Q4 weight gain of the holidays :)
2. Exercise - Decide on a plan and stay. It can be cardio heavy or lifting heavy, maybe somewhere in middle. If you have access to a proper gym, then start lifting. Start with a simple 5x5 plan like Starting Strength or Stronglifts. Start it from the beginning with a empty bar and follow the plan. Those are 3 day/week plans, do light cardio (walking, biking) on the off days. Muscle burns calories, the more you got the more you burn.
3. Get Tested - Have a doctor do some blood work, make sure all your levels are where they should be. Do not get on Testosterone unless you actually need it, that will come up as you lose weight and gain muscle. You could cycle some HGH though to burn fat. Do that with medical guidance.
If you can stick to that, and there is not a medical reason for your weight, you will actually shed some massive pounds in the beginning. It will move much slower in the lower 200lbs at your height.
Short Version
1. Eat right
2. Exercise
3. Repeat
Posted on 12/28/22 at 10:25 am to GeauxLSU17
quote:
I'm embarrassed by how big I've become. I have no energy to do anything. Just keep getting bigger and bigger. I know most will say just eat less and move more. I'm looking for some help on getting jump started.
I'm 6'1" and 310 lbs.
at your weigth you dont need to do anything special.
i have posted this strategy a couple of times
1) eat only 3 meals a day, no snackig or picking
2) only calorie free drinks like diet soda, zero calorie energy drinks and water. no drinking calories so no milk, oj etc
3) sit down and eat each meal with no distractions. that mean no tv, no computer, no phone etc
4) each bite, chew for a 20 count. after each bite, sit your fork down, wipe your mouth after you finish chewing and take a small sip of water. when eating, eat protein first then veggies then your starches
5) walk 20-30 min a day with the wife/gf or even by yourself in the evening
6) 8 hours of sleep every night. practice good sleep hygeine and dont be afraid to use tons of melatonin.
do this for a month and get back to us.
you could also opt for a GLP-1 semaglutide to help you get started
but in the end as others have said, you are goign to learn to have to have some level of discpline and start looking at food different. motivation will come and go and you cant depend on that, you have to develop some level of discpline.
if you can do the above and get 200 min total of walking per week in for the month of Jan, we can start slowly layering in some other things and slowly help you on the right path
but dont get it wrong, you have a long ways to go and need to lose atleast 100lbs minimum. youhave to take that 1 bite at a time.
good luck and if you need anything let us know.
i also suggest posting in the putthaforkdown thread and daily workout thread. those that do, tend to be more accountable.
the H&F board is prolly the most welcoming on TD and will support and help you anyway we can. many of us here have lost 50+ and kept it off in the last 5-7 years.
Posted on 12/28/22 at 10:28 am to GeauxLSU17
TLDR: eat low carb and walk 1.5 miles every day.
If you want to know all the science behind this go read everything on this web site.
Glycemic Load Book
Note: It appears the cert on the web site is screwed up but the site is ok.
If you want to know all the science behind this go read everything on this web site.
Glycemic Load Book
Note: It appears the cert on the web site is screwed up but the site is ok.
Posted on 12/28/22 at 11:53 am to GeauxLSU17
Start by changing your relationship with food. You mindset should be Eat to Live, not Live to Eat. Only buy things at the store that are nutritious, not just calories. Stop drinking sugar filled sodas, replace them with diet sodas, and even then conservative use. Use a special occasion, like birthdays, parties, etc. to “cheat”. And maybe Sunday breakfast and game day foods. It’s not a diet, it’s a lifestyle.
Then, find a good workout group. Like CrossFit or those new Bootcamps popping up. You’ll find that you’re holding yourself accountable more so than you would by trying to workout by yourself.
Don’t use your scale as your success rating. Use your waist size instead. Use the weight increases in your workout as a measure for success.
This should get you to 250 by this time next year and your self esteem will skyrocket.
Then, find a good workout group. Like CrossFit or those new Bootcamps popping up. You’ll find that you’re holding yourself accountable more so than you would by trying to workout by yourself.
Don’t use your scale as your success rating. Use your waist size instead. Use the weight increases in your workout as a measure for success.
This should get you to 250 by this time next year and your self esteem will skyrocket.
This post was edited on 12/28/22 at 11:55 am
Posted on 12/28/22 at 12:00 pm to GeauxLSU17
quote:
I'm looking for some help on getting jump started.
Develop the discipline and willpower to make correct choices when your cravings are the most intense and nobody is around to encourage you.
Start by reducing portions, not eliminating altogether
Posted on 12/28/22 at 12:26 pm to GeauxLSU17
Keep it simple. Make one change this week and then maybe another change next week and so on. Master the first step and then add another.
Week 1: eliminate garbage foods with no nutritional value (chips, candies, etc. pretty much anything with added sugar if you can)
Week 2: add a 15 minute walk at least 3 times during the week
Week 3: further refine your consumption. Eliminate snacking or possibly look into skipping a meal a couple of times for the week (maybe breakfast?)
Week 4: turn the 15 minute walk into a 30 minute walk or add in a couple more 15 minute walks.
After month 1, if you have been disciplined, you can look into adding a cheat day for one or two days for the next month. (birthday, big game day, etc) Don't fall back into the old routine!!! You should already be seeing a difference in your waist measurements.
That should get you started down the right path immediately. In the first month, read and educate yourself on nutrition, calorie intake, etc. There is no "right" diet and what works well for one may not for another.
Week 1: eliminate garbage foods with no nutritional value (chips, candies, etc. pretty much anything with added sugar if you can)
Week 2: add a 15 minute walk at least 3 times during the week
Week 3: further refine your consumption. Eliminate snacking or possibly look into skipping a meal a couple of times for the week (maybe breakfast?)
Week 4: turn the 15 minute walk into a 30 minute walk or add in a couple more 15 minute walks.
After month 1, if you have been disciplined, you can look into adding a cheat day for one or two days for the next month. (birthday, big game day, etc) Don't fall back into the old routine!!! You should already be seeing a difference in your waist measurements.
That should get you started down the right path immediately. In the first month, read and educate yourself on nutrition, calorie intake, etc. There is no "right" diet and what works well for one may not for another.
Posted on 12/28/22 at 12:26 pm to GeauxLSU17
quote:Well, you came to the right place, you can do this!
I'm Fat & Need Help
My advice:
--don't ever ingest a liquid calorie
--eat WHOLE foods that you like - that can be an egg, a steak, a broccoli stalk, etc. But get rid of all the ingredients. Strip it way, WAY down to the whole foods you enjoy. Don't deprive yourself. Eat normally, but cleanly
--Maybe start with some walks daily. Start working in some "body weight" stuff - sit ups, push ups, standing squats, etc. No need to crazily push it - just do what your body allows
--Sleep sleep sleep. If that means no screens for 2 hours before bedtime, do it!
--Try to develop a "mindfulness" practice - gratitude journaling, meditation, breathwork, etc. Just pick one or two things that you can do daily that look inward
--Engage with your loved ones and the people around you. Ask for help. Hug a lot. Don't be afraid to cry. Don't hate yourself.
Posted on 12/28/22 at 2:28 pm to GeauxLSU17
It's great everybody is being so nice. But you really need to seek professional guidance. It's just not natural to crest over 300 without serious causes that enabled you to get so large. Doctor, nutritionist and personal trainer/coach. The weight lose part is easy. But you are self sabotaging for some reason. Need to eliminate that ASAP..
Posted on 12/28/22 at 2:29 pm to GeauxLSU17
There’s good advice in here, my piece that I’ll add - it is much more difficult to snack on bullshite if it’s not in your house to begin with
Posted on 12/28/22 at 3:08 pm to GeauxLSU17
Losing weight is so much easier than society would have you believe.
Start with tracking calories in and calories out. Don’t change anything else with diet or exercise. Report back what you find after 4-6 days.
I use the app Mike’s Macros for calories in and a Fitbit Charge 5 for calories out.
*You need all the facts before making a plan
Start with tracking calories in and calories out. Don’t change anything else with diet or exercise. Report back what you find after 4-6 days.
I use the app Mike’s Macros for calories in and a Fitbit Charge 5 for calories out.
*You need all the facts before making a plan
This post was edited on 12/28/22 at 3:13 pm
Posted on 12/28/22 at 4:07 pm to GeauxLSU17
Hey baw I’m probably a little bit taller than you and 100 pounds lighter but I’ll help you if you take my advice
1. Order the gastrus probiotic and inulin right now and it’ll be here by Friday. Get a yogurt maker, I use my instapot. You need to make gurt asap
2. Go to Walgreens and ask the pharmacist for a box of bronkaid
Also if you wanna go to the gym with me I will show you how to lift weights
1. Order the gastrus probiotic and inulin right now and it’ll be here by Friday. Get a yogurt maker, I use my instapot. You need to make gurt asap
2. Go to Walgreens and ask the pharmacist for a box of bronkaid
Also if you wanna go to the gym with me I will show you how to lift weights
Posted on 12/28/22 at 4:57 pm to GeauxLSU17
Thanks for the replies. I was expecting lots of smartass replies.
Posted on 12/28/22 at 5:02 pm to GeauxLSU17
Calories in/calories out sounds simple. It’s not. Especially when you are eating calorie dense food. Not all calories are the same. You could probably eat 2200 calories a day and lose weight. You probably think 2200 calories isn’t a lot of food, and you are right if you are eating “junk”/calorie dense food. Try eating 2200 calories of protein and rice/potatoes/veggies. You will likely be full before you hit 2200 calories.
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