re: I'm Fat & Need Help

quote:

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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.

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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.