File :-(, x, )
Anonymous
Hey /fit/, you guys are quite a bit more intelligent than I'd originally thought. So here's basically what I've come to ask:

I'm 6'6, yes, tall, but very over weight. Last weigh in clocked me at 346, a number which I am extremely unpleased with. I knew I was in bad shape, but not that bad. I'm not asking for a miracle power diet that will help me drop 150 pounds in a week. I've come to ask for effective ways to help burn the fat. I'm not looking to be a ripped body builder, I just want to be thin.

I've done some of my own research yes, but most of it is... somewhat hit or miss. I'm sure you all know what to expect when looking up "weight loss" on Google, which is why I figured, what the hell, someone here has to know more than some hack on MSNBC saying that Spinach causes cancer.

I've done the basics and cut out the sodas and junk food, and I've started doing laps around the neighborhood, which as it turns out, four laps is a mile. Yes, I'm walking them, and it takes a while, but I'm doing my best. I started this a week ago and have since lost 9 pounds, so I figure I'm doing something right.

Anyway, forgive this fatty for babbling, any help would be most appreciated.
>> Anonymous
keep that up.

here's a good tip i've been practicing with result.. when it comes time to eat a meal, chew each bite until it is practically liquid. this does three things: it makes you full quicker, it allows you to digest easier, and it will allow you to have regular bowel movements, which is necessary to lose weight.

drink a lot of water, eat a lot of fiber, fruits and vegetables, cut out transfats and eat lean meats. eat some health food, like hummus is pretty tasty.

continue jogging and go out of your way to walk as much as possible. also, it helps to lift weights. building muscle raises your metabolism so you'll burn more fat and calories.

you won't lose all that weight in a week, if you did it would kill you. it will take some time, but you will start to lose weight fast.
>> !!Lh1ZDGORzRg !!Lh1ZDGORzRg
from an older thread:

Diet: Stopped eating crap foods. Started eating fresh. Mostly did a high protein/low carb diet, but unlike most low-carb dieters, I didn't pig out on burger patties and bacon. Instead, I went for low-fat protein, like chicken, fish, and tofu. For fiber, I eat flax seed (mixed with water in a paste), sauerkraut, spinach, romaine lettuce.

After I had lost about 100 lbs, I started adding more carbs to the diet. I eat a cup of blueberries (antioxidants, yay) a day. I'm slowly adding more fresh fruit to my diet.

For drinks, it's either water or tea. No sweeteners in the tea, just plain tea. Green/white teas have a lot of antioxidants in them, and are good for boosting metabolism.

Exercise: I do between 20-30 miles a day on a recumbent exercise bike. This REALLY helps build up the leg muscles, and your ass literally shrinks. I also do around 45 minutes of weight training. I wore 10lb ankle weights at work for several months, but stopped to help save my knees.

I take multivitamin pills every day, as well as potassium (helps stave off muscle cramps) and calcium (to help keep the bones healthy, since I stopped drinking milk).

I don't know if it would work for anyone else, but it's working quite well for me. Went from ~370 lbs to ~240 lbs in less than a year WITHOUT gastric bypass (I'm poor, can't afford). Still have a ways to go, but man, do I ever feel 1000% better.
Throw about 2 glasses of milk DAILY, and put honey in the tea.
>> Hammerknife !7ITukp3Pj2
>>994

Ultimately, unless you're eating pure processed garbage, it doesn't matter what or how much you eat as long as you take the time to work it all off.

You can chow down on steaks and decent (non-fast food) burgers every day and still lose weight as long as you keep up exercise. When walking, walk up and down steep inclines, and recumbent bikes are perfect for getting a steady heart rate.

And ofc getting your heart rate up is useless unless you build something, so look up upper body exercises (chances are your lower body's ok, if you weigh that much) and build a set of lifting reps that last at least an hour.

So walk inclines or work on a recumbent bike every day for an hour or two, lift for an hour 4 days a week. Eat whatever semi-healthy thing you can eat, but as long as you keep to the exercise schedule you'll come out in a few months at maybe 250 lb, but buff.
>> hayabusa9x9 !!j2MPZsydUjU
Keep up the walking, maybe alternate the pace of your laps, do one medium, then maybe one fast, and then one med/slow, so that your muscles don't get used to one pace. You need to "keep them one their toes" or your gains will start to slow down.

Also muscle helps to burn fat,even when you aren't exercising, so even though you don't want to be a ripped bodybuilder, exercising at least the major groups (legs,chest,back) will help to get rid of body fat.

As a 6'6" person, watch out for your knees. If they start to get sore, give them some time off. Our height already stresses them enough that you don't need to beat them even more.
>> Anonymous
>>1014
Hmm, the chewing thing seems... slightly odd. I'll give it a shot though, seems logical enough. I'm not sure how long I'll be able to keep it up since I've got TMJ, but it's interesting.

As for food, I suppose I should clarify a lot more, as it seems to be of rather high importance. True, I did cut out all the junk food, like fast food, burgers and fries, snacks and candy, etc., as well as all Soda and all juice except for my Kern's Mango Juice, since I just can't bring myself to get rid of it, but I've been moderating that a lot. Water, yes, water is an old friend of mine that is making its triumphant comeback. I occasionally drink some tea (Earl Grey, fuck yeah) but I drink it straight, no sugar or other such bullshit gets near my god damn Earl Grey.

>>1016

Continuing on my eating habits. Over the past month or so I've been working on the cutting out all of the bad food. I didn't start the neighborhood laps until about a week ago. Anyway, I mostly eat chicken and fish, I rarely eat beef after the whole raw hamburger fiasco when I was a kid. (Odd story for another time.) As far as fruits go, I'm a big fan of fruit, blueberries are my absolute favorite, and generally we keep a lot of fruits and veggies in the kitchen, so I've got good access to any and all fruits and veggies. I've convinced the mother (inb4 underageB&, I'm 19) to stop buying all junk food and such as to completely eliminate any temptation.

As for gastric bypass, out of the question. We're not poor by any means, but as both my brother and I are in college, we don't just have 40 grand laying around so that I won't be a fat ass anymore. Also, I'd feel better if I did this myself without any surgical help.

I'm open to any supplements you'd suggest, though I've heard those are more for bulking up and putting on serious muscle rather than burning fat. Also those hydroxycut and other such nonsense are completely out of the question as well.

Thank you for the tips so far!
>> Anonymous
>>1028
Ooh, a recumbent bike eh? Those are the ones you sit down and kinda kick back in, right? Those have always seemed interesting. Depending on the cost I'll definitely check one of those out. As for the inclines, my neighborhood is completely flat I'm afraid. I've been meaning to look into a stair master or other such device, I think Bowflex made a pretty sweet looking one.

As for upper body, I've been trying to force myself to do push ups in the morning, but man are those painful. I've been slowly working up and am doing 10 every few hours when I'm bored, and rather painstakingly forcing out 25 every morning and before I sleep.

>>1058

Ah, perfect. This is exactly what I'm going for. I'm going to try to switch back and forth between jogging and walking at random paces. I'll make sure to look out for my knees as well.

Keep 'em coming guys, I'm writing this all down. This is great.
>> Hammerknife !7ITukp3Pj2
>>1096

Find somewhere with an incline that isn't more than a half hour away on foot. Jog there and back. Unless you're in Kansas or something.

You can always do the girly push-ups with knees down, then work your way to real push ups. That's how I had to start in high school weight training because I had even less upper body than I do now.
>> hayabusa9x9 !!j2MPZsydUjU
>>1065
You don't need any supplements. You probably get enough of what you need already if you eat decently. The only thing I'd recommend is a multivitamin, just in case you are missing something.

All those powders and shakes and weird ass pills that you can get really only help the people who already have the muscle and are trying to go the extra mile. Anyone else is just throwing their money away.
>> Anonymous
>>1104

I'm in the beautifully smog filled suburbs of Los Angeles county, this is going to be very tricky to find. We've got a park near me that has some steep inclines in the soccer fields on the edges, I suppose I could jog up and down those in place of a legit hill. Unfortunately it's not within jogging/walking distance, even if I was in awesome shape, but I suppose I could compensate by just going at it for longer than I would if I had jogged there.
>> Hammerknife !7ITukp3Pj2
>>1107

What I find useful is a protein juice shake from a juice bar (Jamba Juice knockoff) right after my cardio exercise but before lifting, get one of those 'ZOMG VITAMIN BOOSTS!!!' they market. Being hungry while lifting is a distraction that's easily remedied.
>> Anonymous
>>1107

All righty, that's what I had figured. As for a multivitamin, what would you suggest? I know we've got Centrum hanging around here, though I'm not sure of the particular type.
>> Anonymous
>>1115

Fuck, Jamba Juice is mad expensive. I'm not poor or a penny pincher, but I'll be damned if I pay $9 for a smoothie.
>> Anonymous
If all this is too much for you to take in at once, here's a quick and easy list:

-Eat healthy. Cut out as much processed crap as you can.
-Remain active. Cardio is the most effective, but try resistance training too.
-Get enough rest.
>> Hammerknife !7ITukp3Pj2
>>1120

Yeah, they are. Find an independent version, I usually pay 3 or 4 bucks for my shakes.

And don't buy large, buy standard size. It's there to put some carbs into circulation to build muscle and to keep your stomach quiet, not as a replacement meal.
>> Anonymous
>>1120
Also, half of it is basically ice cream or some shit. Far from healthy.
>> Hammerknife !7ITukp3Pj2
>>1128

Those are the ones made to taste good, and they dump cream and sugar into it.

Look for the ones that are nothing but fruit and ice blended.
>> Anonymous
>>1116
That would be fine. As long as it helps you cover deficits of random vitamins that you don't take in often, it'll work.
>> hayabusa9x9 !!j2MPZsydUjU
>>1116
I've been using the GNC Megaman vitamin. If you go when they have one of those buy one get one deal then it's pretty cheap. Most of them are comparable.

One tip, don't completely eliminate all the junk food. If it goes completely, then before you know it, you are craving something like Cheeto's or a cupcake soooo badly, and when you give in you find yourself eating the whole bag. You want to limit junk as much as possible, but you need to either have a "secret" indulgence or plan a cheat treat every so often. It lets you keep that bad craving from hitting you and making you just pig out on crap food.

My little outlet is a tiny amount of those chocolate covered coffee beans. It's just enough that I don't sit craving something bad, and I only have them if I have done my workout for the day.
>> Anonymous
>>1141

Or just develop a craving for really good steaks. Prime ribeye steak cuts taste fucking awesome, and are perfect for muscle building.
>> Anonymous
What do you guys recommend for carbs?
>> Anonymous
>>1135
Then you might as well eat some fruit instead, eh? More fiber and the such = healthier, not to mention probably cheaper. You don't have to worry about getting stomach cramps while lifting, anyways.

>>1115
Oi, perhaps you should try lifting before doing your cardio. When you initially start working out, you have to burn off your glucose stores before your fat gets used effectively. Doing what you do now, you burn mostly your glucose stores during your cardio, but leave not much to utilize as raw energy for lifting (and in the process, not burning the optimal amount of fat during your workout). Just a recommendation that I learned in my physiological science class, so I'm not trying to be pushy about this or anything.
>> Hammerknife !7ITukp3Pj2
>>1145

Anything not processed? Here, I'll give you a meal plan.

Mornings: Total or Life cereal with skim milk and a banana, orange, whatever fruit.

Lunch: A healthy burger. Find a diner or cook it yourself - press the meat to get as much fat and gristle out as possible, pile on the salad and tomatoes and stuff, put no sauce onto it. Sauce like mayo and ketchup is the enemy. Eat the burger with water or orange juice.

Dinner: Steak cut with mashed potatoes or green beans. Stay the fuck away from anything fried or fast food.

You'll get most of everything you need from this.
>> Hammerknife !7ITukp3Pj2
>>1150

Oh sure. I'm personally looking to bulk up, which is why I lift after cardio. But you'll lose weight either way.

And yeah, you could eat fruit, but chopping up and chowing down on fruit is a bit of a hassle compared to chugging a fruit smoothie.
>> Hammerknife !7ITukp3Pj2
>>1167

Correction, lose fat. I'll probably pack on another 10 pounds once I get this fat into muscle.
>> Anonymous
>>1141

GNC Megaman eh? I haven't taken vitamins for years, so I can pretty well guarantee I'm missing everything. As far as cost goes, our GNC's are on permanent blow out sales here in Los Angeles, so that shouldn't be a problem.

As for the cravings, as odd as this may sound, I'm not a very big junk food fan. We've never really kept it in the house, so I've never found myself craving chocolate or other such things. I get cravings for tea and mango juice. :x

>>1144
Not really looking to bulk up and build muscle, I just want to burn this fat off. I'm tired of being the big guy and having to actually shop at the Men's Warehouse since they're the only ones that make dress shirts in 5X. Due to the height, I'm guessing the lowest I'll ever really get will be 2 or 3XL, but at least it'll be because I'm tall, and not a fatty.
>> Anonymous
try Swimming, helps a lot believe me.
>> Anonymous
>>1165
Minor fix: Go with oatmeal in the mornings, as it's one of the healthiest breakfast foods and will fill you up the most. Cereals are too processed in comparison, but they sure taste alot better than oatmeal does.

>>1167
If you're looking to bulk up and not worried about burning fat, why not omit the cardio for a while? The cardio will take away from your precious calories that you need, won't it?
>> Anonymous
     File :-(, x)
Not the OP but as for breakfast I've always wondered about eggs and if its strictly only the egg whites that you should eat and if so how protein does it pack?
>> Anonymous
>>1209
A good amount, but don't expect it to be too much. The primary reason to avoid egg yolks is because those are the parts that have an assload of cholesterol, not because the whites have more protein or anything.
>> hayabusa9x9 !!j2MPZsydUjU
>>1180
Since you aren't looking to become a bodybuilder you don't have to be so strict about your diet. Just use common sense. Try to follow the food pyramid if that's easiest. Stay away form excessive junk food, but allow yourself the occasional treat. Eat plenty of fruits and vegetables, keep working out and most importantly use your head and do a little research on your own. Find an activity that you enjoy or try something that you've always wanted to, that's the best way to exercise without it seeming like work. Don't get discouraged if the weight loss slows a little, it happens. Keep at it and the pounds will come off.

And most of all, have fun and good luck.
>> Anonymous
>>1220

Okie dokies. Thanks for the tips you guys.

I just walked two miles since my last post (>>1180, also OP) so that's what, 40 minutes? So 20 minutes per mile while walking and listening to Pink Floyd seems like a decent pace for now. Hopefully I'll pick it up, as for now the goal is to halve that, 10 minutes per mile. I've known people that can run miles in 3 minutes, so walking one in 10 shouldn't be impossible.

As for now though, bed time. See you cats later, I rather like /fit/ so let's try and not fuck it up.
>> Anonymous
To burn calories and boost your metabolism, do cardio.

Try to include jogging with your laps, then slowly boost that.

Just, whatever you do, keep it going for more than 2 minutes. Then you're going to kick in your aerobic system, which basically runs off calories and your breathing. If you begin jogging, make sure to walk yourself another block when you're done instead of sitting right away. This'll disperse the lactic acids, which will cause you to be sore. Stretching helps too.

Don't bother working out, it'll only add muscle - and weight.

9 pounds in a week is good. Keep it up, it's great to see people motivated.
>> Anonymous
>>1217

There's nothing wrong with eating cholesterol, it hurts nothing.
>> Anonymous
>>1358

I do 10 min miles at the gym which is a gentle jogging pace for me do I doubt you'd be able to walk that. (I'm 6'2)

Instead of 3 meals have 6 smaller meals a day. That way you'll stay on top of hunger pangs. And drink about 3 litres of water a day. Both of these speed up your metabilism so, with your increased cardio, the pounds should just drop off.