File :-(, x, )
Anonymous
I'm 380lbs, and only 23 years old. I do nothing all day but play video games.

I'm not happy living like this, so, I'm going to start doing some regular cardio work, just, walking at first, as I honestly don't think I can handle much else just yet, without my body giving out.

I've a question, though. Is there anything I should buy first? Do I need a heart rate monitor or something?

Any tips would be appreciated.
>> Anonymous
If you are 380 pounds, you need to worry about changing your diet first. Work in exercise once you have lost some weight. You are very likely to injure yourself with how heavy you are if you try to push your body.

Focus on diet first. Add in exercise later.
>> Anonymous
Also might help to know how tall you are, bro - 380 is a lot, but 380 and 5'5" is a lot different than 380 and 6'3".
>> Anonymous
>>413424
I'm 6'2''

I can walk around just fine, and I can even run for short distances. Running does hurt the knees and ankles a lot though, but, thats to be expected with 400lbs bearing down on them.

My diet is utter shit. I have been known to go to a fast food place like wendys, order 20 items off the dollar menu, then eat it all in a single sitting. 20 greasy ass burgers all at once.

So, while, I don't think I'll start eating only vegetables, or, cutting fast food out all together, I am going to stop these crazy fastfood binges that I've done in the past. Maybe even start counting calories.

Its calories I should be looking out for, right? Or should I try to do low carb/no carb thing..?
>> Anonymous
>>413428
FUCK THE CARBS CUT THE FUCKING CALORIES

No fast food. No soda. No candy.
>> Anonymous
>>413428
You need to be on a 1000 calorie diet a day. Maybe less.

if you're serious about this you need to start counting calories and NOT eating fast food. Saying "I think I'll start walking, but I don't wanna give up the calories" isn't going to work, retard.
>> Anonymous
>>413428
Whether you like it or not, losing weight is 80% diet. Cut the crap out. If you want, just pick a calorie limit to stick to. If that stops working for you, then you can mess with macronutrient rations and the like.
>> Anonymous
>>413428
It's the calories. Especially at your weight it's the calories and nothing but the calories. Try a calorie counter (http://www.thedailyplate.com/) to estimate how many calories you are getting and a calorie calculator (http://www.mayoclinic.com/health/calorie-calculator/NU00598 and input your target weight - it will calculate the amount of calories you need to intake to keep that eight) to estimate how many calories you need. Your body stores the excess as fat. Increasing your level of exercise will increase your calorie intake to maintain weight, how much you are allowed to eat per day, only like 20% tops unless you are going to break your legs training - it's mostly a change in how you eat that can make you lose weight, not exercise.
>> Anonymous
>>413430
I disagree. He probably shouldn't go below 1800 calories for now. Then when he has only about 100 pounds or so to lose, he should drop down to about 1500 calories.
>> Anonymous
>>413430
Alright. I can try 1000 calories a day.. I'll not eat for the rest of today (I've already passed 1000 today I'm sure) and then I'll start counting tomorrow.
>> Negro Sparkle Faggot
Don't listen to the guy that said 1000 just don't.

Walk some more to help get your body adjusted. Get some weights and do some light exercise.

Read this.
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Everything it has diet in there too.
>> Negro Sparkle Faggot
THAT'S NOT HOW DIET WORKS.

Split what you eat into small meals. Hopefully with protein in it. Eat six times a day. 1000 calories will rape you trust me.
>> Anonymous
>>413438
What have you eaten today so far, so we get an idea of your current eating habits
>> Anonymous
>>413436
>>413440
Okay thanks, you've both been helpful.. I'll not do 1000 calories then, I'll check out info on those websites to see what I should limit myself to.

I've tried starving myself in the past. Going 5-6 days at a time without eating.. Didn't really lose weight at all doing that, so, I assume thats just a shitty idea. I'll check out the calorie calculators and try to walk every day.
>> Anonymous
/fit/=/v/
>> Anonymous
>fast food place
>20 items
>eat it all in a single sitting. 20 greasy ass burgers all at once.

You god damn fucking fat cunt.
>> Anonymous
>>413445
Today I've drank three sodas.. I can cut out soda completely maybe, but I'll have nasty headaches at first. Without caffeine I get really bad headaches.. But, if I can deal with that for a few days, I'm sure they'll go away. Usually I'll drink 5-6 cans of soda a day, though.

Today I ate two boxes of shells n' cheese for breakfast. Thats all I've had today so far.. but considering each box was supposed to serve like 3-5 people..
>> Anonymous
>>413445
One last tip, don't expect weight loss to happen very fast. You won't lose a pound a day. It took your body a long time to build up all that fat and it will take a long time to break it down. Good luck.
>> Anonymous
>>413438

1000 is WAY too low. This faggot's going to have you fucking unable to walk from weakness. 1000's too low to go for most WOMEN - nevertheless a dude your size.

>>413437
This guy has the right idea - keep it to around there (and no more than 2000 if possible if you have a day that you eat a bit more) and start MOVING - if you can handle running for short distances then you should be okay walking a couple miles a day, if possible. Start slow and work up to more if you can. The goal is to get your heart rate up without you huffing and puffing so much you can't talk - the rule is, you should be able to have a conversation with a person walking next to you without gasping for breath between words - that means you're working TOO hard. You don't need to have a heart attack.

Just start with that - eyeball your calories to around 1800 if you can (no more than 2000) and START WALKING. Give that time to take some weight off before you start exercising more.

Good luck, bro - I was kinda in the same boat you were (though not quite that heavy) and I made a decision to turn my shit around. Stick with it - it gets easier with time.
>> Anonymous
>>413445

Besides the fact that starving yourself is worse than eating, you're not gonna lose weight by just not eating. You have to exercise. Plus it was 6 days, not even a full week. What the fuck were you expecting?
>> Anonymous
>>413445
Not eating at all is one of the worst things you can do when trying to lose weight. It really fucks with your metabolism. The trick is to eat small meals every few hours, about 5-6 times a day.

If you need structure, there are tons of diet plans online. Pick one that you think will work for you and will be healthy. Don't trust anything that promises massive amounts of weight loss in a short time. Expect to lose about 1% of your body weight a week, sometimes more (especially in the beginning), many times less (but just keep going and it will come off eventually).
>> Anonymous
>>413450
Apples have caffeine and they're a lot better.
>> Anonymous
>>413450
Cut the soda out altogether or switch to diet. That stuff is just empty calories.

Try drinking a caffeinated green tea to help wean you off soda. It has caffeine to help with the headaches from caffeine withdrawal and has the bonus of raising your metabolism.
>> Anonymous
>>413450
You're over 2000 calories already
>> Anonymous
>>413406

Holy shit look at that stomach
>> Anonymous
     File :-(, x)
take a lesson from obama on what to eat and drink
>> Anonymous
>>413465
Yeah, found it here..
http://www.holytaco.com/2008/10/24/things-that-have-been-found-in-fat-peoples-folds/

Story is about the weird things found in peoples folds of fat.. Kind of what made me decide I need to get healthy while I'm still young.

Turkey sandwich was found in that girls fat folds. She went to the doctor 'cause of a rash, and, there was a rotting turkey sandwich there. I don't want to be like that, someday.
>> Anonymous
>>413450

>>413453again - I understand the soda issue - it was a huge step for me too. I used to drink a couple of two liters a day. Yes, there WILL be headaches. I found that tapering my soda off was better than going cold turkey, but you will need to cut them back/out if you want help. They're nothing but a shit-ton of empty calories.

I scaled it back to 1-2 a day and then eventually 1 per day....now I maybe have 2-3 per week, if that. Satisfying cravings IN MODERATION is okay - you just have to be willing to make the sacrifices in return. Learn to love water. It's your friend. It keeps you hydrated and makes you feel fuller if you drink plenty while eating.

Start investing in lower cal snacks that you can eat while gaming - raw veggies are good for this. You can eat a ton of them and not blow a ton of calories.

Like>>413451said - the weight didn't go on overnight. It's not going to come off overnight either. It takes dedication, but if you seriously want to make the change, you can.

Also, ignore fucktards like>>413447- some people here actually understand what you're going/will be going through and want to see you succeed instead of just being loudmouthed cockpipes.
>> Negro Sparkle Faggot
>>413474
Just in case you didn't see it, there is diet advice in the link. Look at supplemental or something.
>> Anonymous
     File :-(, x)
Imma post this for the OP, peace out bro keep your head on your shoulders and be our boy someday mmkay?
>> Anonymous
>>413474

I knew reading this thread while eating was a bad idea.
>> Anonymous
>>413483
Wow, he doesn't even look like the same person anymore.
>> Anonymous
>>413477
Thanks.. I'm sure I can get over the soda.

Hard part is, I am very low income, and, it seems that the cheapest food is somewhat unhealthy..

I'm going to have to really think about my groceries.. The healthy food will be more expensive, but, I'll be eating a lot less than I am now, so, it should hopefully balance out to be around the same.

I fucking hate vegetables. I really, REALLY hate them, in general.. Onions, lettuce, peppers, tomatos... I'm okay with corn and potatos though..

Fruit I love though.. I can eat plenty of fruit..
>> Anonymous
The amount of bullshit retarded advice in this thread is absolutely astounding. Why are you people telling him to eat only 2000 calories a day, or even less? Are you really that fucking stupid? He weighs THREE HUNDRED AND EIGHTY POUNDS for fucks sakes! He needs more than 2000 calories a day, even if he's trying to lose weight.

With his current diet he's probably getting AT LEAST 4000 calories a day already, and you guys are telling him to cut his intake in half. The guy is drinking 6 cans of pop a day, eating two boxes of mac and cheese for breakfast and binging at fast food places regularly and you want him to worry about macronutrient ratios and precise calorie amounts?!?!

OP: All you need to do is make good food choices. You don't need to worry about calories, period. Start eating oatmeal, fruits and vegetables, lean meats, nuts and stuff like that. You can eat AS MUCH OF THAT STUFF AS YOU WANT. And you will lose fat. You don't have to worry about the fine details.

As for exercise, don't run. Doing so at your weight will kill your joints. But DO NOT wait to start exercising. Lift weights and try biking or swimming. Start off slow at first to get your body used to it. Every week ramp up how much you're doing though.
>> Anonymous
>>413488

Yeah it's really sad, but it's true that the best food is more expensive than the shit that kills you.

Hating veggies is gonna be a hard one to overcome though. Veggies are your friend in this...

Fruit is good for you and the natural sugars are better than the refined shit, but you still need to watch out. Sugar's still sugar - though fruit's the best way to go for a sugar fix.
>> Anonymous
WHAT IS WITH ALL THE GODDAMN TROLLING?

I'm not even sure who is trolling who anymore.
>> Anonymous
>>413490
This man speaks the truth
>> Anonymous
>>413490
Dude. He needs to worry about calories. You're just suggesting he eat foods with a low calorie/volume ratio as much as he wants. Which will work assuming he won't eat a fuckton of them to the point his stomach is exploding, or seriously think he doesn't have to worry about calories and cheat and eat a chocolate bar, or eat a kilo of nuts which if he does he seriously will not lose anything.

I also don't see any reason why he would have to go above 2500 kcal/d. Extreme calorie deficit diets like 800 kcal/d are dangerous and should be done under medical supervision only because there's a risk of morbidity and even sudden death/mortality (at least acc. my nutrition textbook lol) but I have no idea why he would need more than 2000, explain plz.
>> Anonymous
>>413503
Back in the days when I was manorexic, it was very common for me to have negative net calories everyday. A few months later, I did have heart palpitations though. Blacking out was also pretty common
>> Anonymous
>>413490
>>413490
>>413490
>>413490
>>413490
>>413490
>>413490
>>413490
>>413490
>>413490
>>413490
>>413490


This OP. I didn't even read the rest of the thread, this guy knows what he's talking about.
>> Anonymous
I entered my info into the calorie calculator that someone here recommended.. It says to maintain my current weight, eat 3200 calories a day.

So, what should I be aiming for to reduce my weight at a somewhat steady rate, with some exercise included?

Is 2000 really too low? Should I just not worry about counting calories, and, just quit buying 20 "stack attacks" from wendys? People are saying conflicting things, so I'm not sure.
>> Anonymous
From one fatty to another,>>413490is offering pretty good advice. You're going to have binging issues and cravings. The first thing you need to do is start enjoying healthier foods and getting to a place where you can eat them and be fine. Start eating good for you food however/whenever you want. That's the first step. Drop off bad meals for you. I've heard one recommendation to drop a bad meal every month. The first month start eating healthy breakfast, and then however you want after that. The next month breakfast and lunch. And the month after that, eat right for breakfast, lunch, and dinner. Then add in snacks, and then dropping unhealthy drinks (no soda/excessive drinks that aren't water).

Walk. That alone should do something for you. Don't think you can jump in completely if you hate veggies and don't work out at all. It'll just make it that much easier for you to quit and not do ANYTHING right. Build up to doing everything right, or at least keep in mind that tomorrow is a new day and you'll restart then.
>> Anonymous
>>413512
er.. i think theyr'e called "stackers", not stack attacks. sorry, my bad.
>> Anonymous
>>413503
>Dude. He needs to worry about calories

No, he doesn't. If he eats healthy food he won't have to worry about calories. A calorie is not just a calorie. If he goes from eating 5000 calories of shit junk food a day and not doing anything to eating good food as much as he wants (which would not add up to 5000 calories; you try eating 5000 calories worth of oatmeal, it's not gonna happen) and exercising on a regular basis he's going to lose fat. He'll lose gobs of it. Telling him to count calories is unnecessary and just complicates things.

>but I have no idea why he would need more than 2000, explain plz.

2000 calories is about how much an active 100 pound women would need. He weighs almost four times as much as that. That's all I need to say.
>> Anonymous
     File :-(, x)
>>413460

>Apples have caffeine
>> Anonymous
>>413520
That does make sense to me.. And I don't want to complicate this too much with calculators and charts.. I'm willing to take daily walks, and walk a bit further/longer each day..

But as for the food/diet, I am still a bit confused. Can you guys recommend more things like oatmeal? Just a quick list of healthy food that I should turn to, would be good. I'll drink tea and juice (juice is ok right?) instead of soda.. and I'll try to do oatmeal for a meal now and then..
>> Anonymous
>>413512
You should input your target weight in the calculator to know the amount a person of that weight needs to eat (the extra is stored as fat and if you're in deficit of what to eat to maintain your current weight your body will burn fat to get that energy quota filled). There are nutritional guidelines by age, height and activity on how much energy you should get minimum. Don't know where they're reliably stashed on the internets though.

Also one pound of fat is like 3500 calories IIRC if you want to make theoretical calculations about your weight loss.

Also eating several mears a day is a very good idea since it'll result in a lower level of insulin throughout the day meaning a more active metabolism. Try eat as many meals a day as you can fit in like one every few hours, while watching your calories (but watching your calories is more important than number of meals).
>> Anonymous
I used to weigh 260 pounds, OP. I now weigh 170.
I started drinking one soda a week at school, and filling the bottle with water the rest of the week. I also started listening to punk rock, and going to shows and being active in the mosh pits.

I now maintain a weight of 170-175 by eating like five times a day, and in small portions. And the funny thing is is I work at Papa John's, so my diet consists of mainly pizza. Pizza, red bull, gatorade, and a lot of water. I also like to snack on pistachios, sunflower seeds, raisins, and I eat peanut butter sandwiches before I go to sleep.

I do minimal exercise, I do a ten push-ups and ten sit-ups every morning after I wake up, and every night before I go to sleep.

I've manageged to maintain this for about a year. I've had no major health issues. Baggy skin is shrinking due to build up of muscle underneath what used to be fatty tissue. It's the shit, son.

And don't ever drink diet drinks. They'll kill you faster than regular soda will. It's bad enough high fructose corn syrup isn't made right for our bodies to digest completely, without adding FAKE fructose bullshit. Which is already fake to begin with.

Keep your head up, man.
>> Anonymous
this>>413490
only thing i can add is drink lots of fluids with meals. to drop soda i'd recomend switching to tea, not the bottled kind, but the ones that you brew yourself.
>> Anonymous
>>413520
>you try eating 5000 calories worth of oatmeal, it's not gonna happen

Which I think was my point, and yours. I just think he should be aware that why eating a lot of healthy foods like oatmeal works is that they don't contain enough calories by volume that you could get so many calories from them so he doesn't go and snack thinking calories don't matter as long as you eat mostly healthy.

>2000 calories is about how much an active 100 pound women would need. He weighs almost four times as much as that. That's all I need to say.

You need to say more, because fat comes from the body getting excess calories. Very little energy per day is dangerous because it will usually lead to the body not getting enough essential nutrients, but what is your reasoning to go above 2000 assuming he wants to lose and not maintain weight?
>> Anonymous
>>413528
Juice is meh. It's better than pop for sure but any liquid calories on a fat loss diet are usually a bad idea.

As for the food choices, there's one easy way to tell if something's good. If it came out of the ground, off a plant or was alive at one point it's probably good. If it's manmade it's probably not.

Example: Does an apple meet the criteria? It came off a plant so eat the fuck out it. Do Twinkies grow on trees? Nope, so stay away or only have once in a while.

Also, some advice coming from a guy who's very anal and precise about his diet: don't worry about treating yourself every once in a while. A can of pop isn't going to kill you. From the situation you're in eating healthy most of the time will do wonders. Going off your diet once every few days is alright and you shouldn't beat yourself up over it.
>> Negro Sparkle Faggot
http://startingstrength.wikia.com/wiki/Nutrition%2C_Supplements_and_Cardio#I_would_like_a_detailed_d
escription_of_exactly_what_I_should_eat_and_when
>> Anonymous
Make a list of foods that you enjoy first, OP, and secondly, that are healthy for you.

Here's a list that I made: cut/copy/pasted...

Tuna
Turkey
Chicken
Ham
Pork
Shrimp
Fish
Eggs
Almonds
Peanuts
Hazelnuts
Beans

Spinach
Green Lettuce
Cucumbers
Green Beans
Cauliflower
Broccoli
Squash
Onions
Green Peppers
Peas
Carrots
Brussel sprouts
Mushrooms
Corn
Bamboo Shoots

Banana
Apple
Canteloupe
Watermelon
Berries (frozen)
Pears
Peaches/Nectarine
Oranges/Tangerines
Tomatoes
Pineapple
Raisins
Applesauce

Wild Rice
Whole grain popcorn
Quinoa
Oatmeal
Granola Bars
Homemade Bread
Whole grain cereal
Brown Rice
Whole grain Bagels
Whole grain english Muffin
Wheat or Bran Crackers
Cheerios
Cereal (Total, Crispex, etc.)

Plain Yogurt, Probiotic yogurt, Cottage cheese, Mozerella string cheese, Fat/Sugar Free pudding

Slimfast, Tomato Juice, Garlic, Beef broth, Chicken broth, Honey, Mustard, Low fat mayo, Fat Free Kraft Dressing, Natural Peanut Butter, Sunflower Seeds, Sriracha, Soy Sauce, Ketchup, Diet Cherry Coke, Sugar Free Jello
Flax Seed

I divided my diet into Proteins, Vegetables, Fruits, Grains, Dairy, and other. It's just a base list to give me ideas on what to eat.
>> Anonymous
>>413562
I just copied that list.. all the proteins sound delicious.

Out of the veggies, I like corn and carrots.. But, only raw sweet carrots, I hate cooked carrots.. Is there a reason potatos aren't listed? Are they bad?

All the fruits seem nice except the tomatoes..

Does the bread really need to be homemade, or, is store bought white bread okay too?

I really appreciate the list of foods. I can totally just do turkey, and tuna sandwiches often.. No mayo I suppose, but thats okay..
>> Anonymous
>>413573
potatoes aren't really a vegetable, they don't have all the good shit in them, mainly just starch.
That aside, try Broccoli again. Cut it up into chunks about the size of two fingers. Put it into a pot of water, heat the water till it boils and leave it on the heat for five minutes.
Broccoli is fucking tasty if cooked right but disgusting if cooked for too long or too short.
>> Anonymous
OP, you do realise that it will take at least 2 years to look normal, right? And that you will have massive amounts of excess skin?
>> Anonymous
>>413626
I have two years.. thats fine.. The excess skin is a worry though..

But honestly, I'd rather have a ton of excess skin, than be 380lbs like I am right now, or, worse, turn 35 years old or so, when my metabolism would slow down, and then turn into one of those 800lb people who cannot physically move themselves anymore..

I know its going to take time.. I think if I can stick to eating right and taking walks for a couple months, it will just become a part of my lifes routine, and it won't be a chore.
>> Anonymous
>>413633
Dawg you won't have excess skin if you lose the fat slow enough. Can't give you an exact timeline but yo-yo dieting is a bad idea, losing weight by doing a balanced healthy diet is a good one. You lose the fat too fast your skin can't adapt but I seen this one chick was fat and her skin was fine. You're going to be alright slightly drunk btw
>> Anonymous
     File :-(, x)
You guys have recommended oatmeal to me a couple times..

Is this stuff okay? Instant Quaker oatmeal? The sugary flavored kind?

If not, then, what would you suggest instead? Just plain oatmeal?
>> Anonymous
>>413669
plain oatmeal is better, plus it's cheaper. you can add a banana or something into it if you want it a bit sweeter
>> Weight Watchers Anonymous
You should join Weight Watchers, it worked out real well for my girlfriend. They help you stay on track, answer questions, and motivate you. That last part is key, you are held accountable. They also have a new "core plan" which is a list of food you can eat as much as you want, and it comes with 'flex points' to use on other things. It worked. And if you exercise, you get 'activity points' to use on food.

http://www.webmd.com/diet/weight-watchers-what-it-is

Diets don't work, weight watchers does (really):
http://www.youtube.com/watch?v=EPUdL1orsjg
>> Anonymous
>>414541
what does /fit/ think of weight watchers?
>> Anonymous
yea you've got the right idea, just start out walking 10-20 minutes a day,and doing light-weight free weights and you will be getting better every day =) just dont give up
>> telltelltell !fScTfea2rc
>>413429
Final Destination.
>> Anonymous
Talk to a doctor, not 4chan.


Dumbass
>> telltelltell !fScTfea2rc
>>414561
A conversation with a nutritionist costs money. Often, quite a lot of it.

He's already stated that he's a poorfag.

I'm assuming OP is prudent enough not to take 4chan advice as gospel and is just using this as a starting point for more research/psyching himself up.
>> Anonymous
Also OP, you should take a picture of yourself once a month or so. Not only will you notice differences, but it'll keep you motivated. After you've lost all your weight, combine the pictures, post, and you'll become immortal.
>> Anonymous
It's been mentioned several times already but I'll say it again, that this will indeed take a long time but you must be patient and keep pushing yourself.
>> Anonymous
>>413648Dawg you won't have excess skin if you lose the fat slow enough.

That has nothing to do with it, why the fuck would you even say that? Losing fat slowly does not in anyway make your skin re-tighten. If youre fat and you lose weight, you will have excess skin, if its excessive you may want to get it cut off.
>> Anonymous
>>414585
It depends on how long you've been fat... If its only for a few years then the skin will retract.

Also takes your age into account - the older you are, the less "stretchy" your skin is.
>> Anonymous
You are a fucking retard. Just read basic nutrition and training information and apply it to your life with even a shred of self-discipline. It must be so easy to lose weight when you're that fat.
>> Anonymous
As the basics have already bean explained - move you're ass - don't eat shitty food - eat small meals many times a day. There is one factor that can be a real bitch when starting out - Motivation!

A good way to motivate yourself thou is to put a big ass mirror near you're bed. Now you can see yourself every time you get up from bed half naked and thin "god damn.. I'm a fatty!" And I can guarantee it will work, at least did for me...

Started go up in the mornings thinking "oh man... I don't want to go jog today" then I caught eye with myself in the mirror and *wham* I was up and running in no time at all!

Another goodie is to take a pic of yourself in underwear only, put it on the fridge. Now every time you sneak up at night to grab a snack you will see what you look like half naked, and this also work exceptionally well!

Oh, and as said before, never think of whats to be this day. Think at least 6 month ahead! Imagine yourself at a gym or at a public beach in shorts 2 years from now!

Hope this works out for you as it did for me, keep up the good work so far!
>> Anonymous
>>414712
Thanks.. I've arleady started today.. Even using the calculator from http://www.thedailyplate.com to talley up my calories, as recommended in this thread..

So far today I've eaten a cup of light yogurt and a single serving (I measured it..) of honey nut cheerios, without milk, for breakfast..

Then I had a single serving (measured it, again) of low fat cottage cheese, and a turkey sandwich (just bread, and 3 slices of deli shaved turkey)..

Going to try to do 2600-2800ish calories a day.. and I've already taken a small walk today, and will take another later..

I've not had a soda since I started this thread yesterday, just water.
>> SAGE
ITT: Trolls trolling trolls.
>> Anonymous
>>414728

Yea, the soda can be a real bitch... I used to drink about 3 liters of coca cola every day about half a year ago. But then I just got tired of it, had a mean headache for about 2 weeks! <- no joke, that thing was nasty! But I have stayed clean ever since, and not only that, I save like 1000 Swedish crowns (thats like .. $160 I think) a month!!! <- and thats on the coce alone! imagine how much you will save on not buying fast food/candy/snacks several times a week;)
>> Anonymous
Holy shit you are monstrous.

1. Begin by reducing your caloric intake on a meal by meal basis. You need big leaps, but NOT STARVATION. Do not KILL yourself by trying to cut it all away overnight. (its the highs and lows that cause diabetic episodes)

2. You need to start taking walks. Don't run, you'll destroy your joint. Long 30 minutes walks, with hills if you can manage it. Never STOP walking, if you are tired just slow down. Follow it up with a good amount of water.

3. Start drinking a gallon of water a day. I don't buy the green tea bullshit /fit/ spins. Water is what our bodies use to do everything, including lose weight

4.Aim for fit, not skinny. Srsly, only faggots will tell you that skinny is right.

5. Do weight lifting, and start now. at the beginning. get some dumbells and start raising them over your head, curls, you can find dumbbell excercises online. Weight elastics are awesome too (stuff you can do with minimal mobility) Why? Because toned muscle burns calories a lot faster than untoned. Its literally exponential. You should only be able to do 5-6 of whatever excercise, if not go up by 5 pounds until you can only do 5-6 x 3 sets
>> Anonymous
As a start... Dont eat so fucking much. Come back after 1 month.
>> Anonymous
>>413669
I, personally, really like the Quaker Weight Control oatmeal. It's easy to take to work with me and add some hot water. And I think they taste much better than the regular instant oatmeal. I do like non-instant oats, but only if I flavor them with bad stuff which defeats the purpose.

The Quaker Weight Control has higher fiber and protein (I'm vegetarian so the protein is a huge bonus). This helps you feel full longer.

I also really like Kashi GoLean cereal which also has high fiber and protein and keeps you full.

Egg beaters - they are 30 calories for a serving (1 egg) and it's almost pure protein. If you ever get starving just eat some of that stuff. Chances are, you aren't going to eat that many calories worth of the stuff.

Good luck!
>> Anonymous
OP cut the process crap food out of your diet, eat whole foods as much as possible. Most important-School yourself there are many things to learn about getting fit and healthy.
>> Anonymous
also if you're worried about caffeine, fuck the sugar filled useless green tea crap and learn to love black coffee
>> Anonymous
>>414905
If you're preparing green tea from tea bags, it does not have sugar. The bottled crap that they like to call green tea does.
>> Anonymous
OP here.. I just got back from a walk.. 1.4 miles total.. I walked to a hy-vee and picked up some weight-control oatmeal (thanks for that suggestion..) and some reduced-fat wheat crackers.. got some reduced fat baked chedder cracker things too..

Walking 1.4 miles was very difficult, but, I think I will try to do that again tomorrow, if not further. And next time I should bring a bottle of water with me.. That was poorly thought out.
>> Anonymous
>>413406
having a hr monitor isn't a necessity, but i will say that it makes things a helluva lot more fun

i used to HATE running, but once i got a hr monitor (polar rs200 WITH the footpod) running got fun because it ceases to be "put one foot in front of the other" and becomes "OK, get around the number X for hr--oh whoops it's alittle below, go harder--oh whoops it's a little above, to slower" etc. like a game
>> Anonymous
>>413461
>a caffeinated green tea
otherwise known as "green tea"
>> Anonymous
What the fuck do you do for a living?

I would say you should try at least 2500 calories (I'm in a cut right now at 2000 calories but weight 162 from 198 in March).
As you are a fat fuck, weight drops of about 4-8 lbs a week should be common the first months, so no need to go too low on the calories at least now.
Also, Diet is important, but you should try to do some exercise, I assume a gym is out of the question, in that case, try the P90X workouts, you can find torrents everywhere.
>> Anonymous
>>413483
dude gets to fuck katie holmes in teh shower
>> Anonymous
>>413488
cheapest food is fresh food, bitch

bananas are like 39 cents a pound or something for fuck's sake

green beans, bananas, ground meats

not as cheap as wendy's 99 cent menu, but just driving TO wendy's costs you another coupla bucks i'd wager
>> Anonymous
your life is over, just an hero.
>> Anonymous
>>413528
no juice is extremely high in sugar, but if you really must drink something like OJ, get fucking pulp OJ

tea, water, skim milk

for foods, try:
1) ground turkey+bell peppers+onion+garlic+tomato+basil+cumin+chili powder for a great, healthy chili

2) chicken breast + spinach leaves + curry powder for a good salad

3) eggs + diced lean ham + salsa for a great breakfast food

4) fucking oatmeal

5) yogurt

6) various fruits

7) split pea soup, veggie soup, etc. SOUP SOUP SOUP
>> Anonymous
>>414855
egg beaters are the whites only

almost all the nutritional value of eggs is in the yolk http://en.wikipedia.org/wiki/Egg_(food)#Nutritional_value
>> Anonymous
>>415068
>reduced fat baked chedder cracker
who the fuck told you to buy that unhealthy shit

here's a protip: if something has 100% of your daily value of fat and you buy something with 70% daily value of fat, you're buying REDUCED FAT but it's still FUCKING TERRIBLE for you
>> Anonymous
OP, I am twenty-two and about 330 lbs. I feel your pain. I'm trying hard to lose weight too. There's good advice in this thread, stick to it. You're not alone.
>> Anonymous
>>415306
Recommended on the basis that it is just something filling to eat with low calories when you are very hungry - not on the nutrients
>> Anonymous
>>415303
Seriously, can I have a recipe for the chili? I fucking love chili and I haven't been able to eat it for months.
>> Anonymous
>>415233
Did you seriously just suggest p90x? Go troll somewhere else, that's obviously not for beginners, even if they're skinny instead of fat
>> Anonymous
>>415390
here's my chili recipe

2 onions chopped (could use a third if you want more onion)
1/8c olive oil
1/8c garlic
4 bell peppers any color (I like using a mix of red, orange, and yellow)
1 tsp chili powder
1tsp cumin
1/4 tsp pepper flakes
1/4 tsp cayenne
2x28oz tomato paste/puree/diced -- i use central market for their low sodium/no preservatives, but that's more expensive
1/4c basil
2 lbs 99/1 ground turkey (so it's really low fat)
optional: jalapenos if you want more spiciness

#1 - caramelize onions in the olive oil in a pot, medium heat for 10-15 mins

#2 add garlic and continue for about a minute

#3 insert 2lbs turkey and brown (or get kind of close to brown, it doesn't terribly matter that much)

#4 Add bell peppers, chili powder, cumin, pepper flakes, cayenne and mix around with turkey, etc. for a couple minutes

#5 Add in the tomato sauce and basil

#6 bring to boil then simmer

wait two hours, occasionally stirring

the reason for the long wait is to concentrate the flavor--a lot of the water in the tomato paste will evaporate

if you do 30 minutes, you'll have a bland chili

with the 1.5-2 hours of simmering time, you'll have a very tomato-ey, concentrated flavor

keep stirring though because you don't want anything to stick to the bottom of the pan

ENJOY

I calculated the nutritional content of my recipe using 1.8lbs of 97/3 turkey and 4 jalapenos added to the above recipe about 6 months ago, and here's the results (note that some vitamin values may be higher, as I didn't have the full vitamin values for my turkey and tomato paste, for example)
>> Anonymous
>>415416
continued (wtf is this "field too long" bullshit)


FULL BATCH, not one serving:
2613 calories
vitamin A >300% DV
vitamin C >2000% DV
vitamin E 15%
vitamin K 25%
B1 ~30%
B2 ~12%
niacin ~35%
B6 ~80%
folic acid ~60%
pantothenic acid 16%
Ca 68%
Fe ~200%
Phosphorus 19%
Mg 20%
Zn 10%
Se 2%
Cu 20%
Mn 33%
Na <15% <-- key for fat people, it's very low sodium, so good for hypertensive individuals
K ~180%
choline 21.469mg

total carbs 473g
fiber 84g
sugars 210g

protein 168g

total fat 20g
saturated fat 4g
polyunsat .203g

cholesterol 260mg

Macronutrient balance:
carbs 72%
protein 26%
fats 7%
saturated fat 1%

You're supposed to get like 2.5g of fiber for every 2000calories you consume or something, i forget the calculation, but it's included in my food-tracking program i wrote

fiber: 84g and based on the calories consumed from the entire batch you'd only "require" 30g, so enjoy nice, smooth shits

i know carbs is high, but there's a FUCKTON of fiber, and the sugars are practically all fructose from the tomatoes i think

THe last batch I made has made 4 meals for me so far, and I've probably got a couple more meals in the leftovers
>> Anonymous
goddamn people, don't eat 1000 calories a day, especially if you weight 350lbs. most males shouldn't go below 1500, and females shouldn't go below 1200, as a general rule.

not to mention that if you've been eating like a rhino for years your stomach is gonna be fucked and you'll be hungry all the time. take it in small steps.
>> Anonymous
OP

I'm in the exact same boat you are. I game, same age, and same weight. I just started changing my diet and I'm going back to the gym for the first time since high school.

I will tell you this - in high school I started a weight lifting routine that made me lose weight and keep it off. It wasn't until a few years ago that I started binge drinking and eating shitty fast food all the time that I really gained weight. What I remember working was simply saying no to eating that shit all the time, drinking lots of water, and weight lifting. If we both have the willpower to stick to those three things, we can lose weight. It's not about "don't eat that slice of cake" or "make a vegan Thanksgiving" or something stupid like that. It's really just about making sense in your head. Eating double cheeseburgers is something that should resonate inside of us as bad, but that doesn't mean all meat/hamburgers/etc is unhealthy.

Stick with it OP, I hope to post some before/after pics in /fit/ next year, and you to post some, too. Peace brother.
>> Anonymous
>>415417
or 15g per 1000 calories actually, i think

also it should give you an idea of the health of properly-prepared chili from scratch (albeit i don't use from-scratch tomatoes)

enjoy getting fit and eating good food

one other quick, good recipe:
medium heat cook some diced chicken in olive oil
add curry powder while cooking

put on a bed of spinach leaves and enjoy--no dressing required
>> Anonymous
>>415332

OP here; I just looked at the box of crackers.. it says serving size is 29 crackers (thats fine with me..) 130 calories, and 3g of fat.. thats only 5% my daily fat value..

were these seriously a bad thing to buy? I can give them away if so.

today so far I've had 1167 calories and 20g of fat.

From what everybody is saying, I need to be aiming for over 2000 calories, and, my personal goal is 2500ish.. but.. I'm just not hungry for some reason.

How important is it that I get enough calories? Is it going to fuck me up super bad if every now and then I have 1500ish instead?
>> Anonymous
     File :-(, x)
legion is behind you, OP. good luck.
>> Negro Sparkle Faggot
The crackers are fine no worries. The guy was a troll.

Yes 1500 would fuck you up. Keep it is small meals thou. 2 1000 calories meals in that same as 4 500.


LIFT WEIGHTS
>> Anonymous
>>415446
No, in fact some say that it's better to 'cycle' your calories throughout the week instead of sticking to one number: eat high some days and eat low on others. Don't worry about it.
>> Anonymous
>>413453
Thats bullshit. I eat less than 1000 a day and I run 6 miles 3 times a week no problem.
>> Anonymous
>>415543
You think that's fat you're burning off? Enjoy your minimal muscle and maximum fat.
>> Anonymous
>>415543
It's very difficult to meet your nutritional requirements if you go under 1000 calories a day.
>> Anonymous
>>415446
i bitched about your crackers just because they're likely completely empty calories--you can find something MUCH more nutritious to fill you up--apples and especially BANANAS are awesome

i personally munch on bananas, apples, strawberries, and grapes when i want something to snack on, but carrots are also awesome

nuts as well

>today so far I've had 1167 calories and 20g of fat.
it's not important to get a super low fat intake because consumed fat does not mean body fat; you want to focus on omega 3, 6, and 9 fats from fish oils, nuts, and olive oil--those are ESSENTIAL to eat

>From what everybody is saying, I need to be aiming for over 2000 calories, and, my personal goal is 2500ish.. but.. I'm just not hungry for some reason.

my suggestion as someone who's been through something like what you're doing, except not on the same scale (i needed to lose 40 lbs to attain optimum--i did 30 then started packing on muscle instead, so i'm starting a cut now to get those few remaining ab-hider pounds gone)
>> Anonymous
>>415565
>How important is it that I get enough calories? Is it going to fuck me up super bad if every now and then I have 1500ish instead?
i really suggest finding your calories needed to maintain weight, then subtract 500-1000 from that while you're still a superfatty, but once you get to a more manageable health (say, about 250 lbs rather than hundreds overweight you are now, assuming you're of average height and not like 6'4" or something)

once you get to that weight marker, make it a 500cal deficit each day: you'll drop about a pound a week or so, assuming you get no exercise...1000 cal deficit is honestly the lowest you wanna go when losing weight; any lower, if sustained, will cause your body to go into starvation mode: your metabolism will drop real low, and once you come off your "starve yourself" diet, your body's low metabolism will cause you to balloon up again

tl;dr version
1000 cal deficit until you get to maybe 250 or so, then 500-1000 net cal deficit and make sure you fucking exercise for real at that point

get within 40 lbs of ideal weight and start doing HIIT (I was doing it at 190 with my ideal 5'8" weight being 155-ish considering the amount of muscle (or lack thereof) i had at that point)
>> Anonymous
To the people saying you need to be on a 1000 calorie diet, blah blah.

Don't listen to them. They have no idea what they're talking about. I'm a senior exercise science student at America's #1 ranked school for that discipline, so I at least have a small idea what i'm talking about.

If you drastically reduce your caloric intake, you will slowly shock your system, leading to organ failure. Part of the problem with your situation is that at your size, your body needs thousands of calories a day to function correctly, because you have so much mass.

Cut saturated fats out of your diet. Fast food is also incredibly high in sodium. Those should be your main objectives. Study how sumo wrestlers eat- they eat huge portions of a stew that's made from lean beef and all kinds of veggies. You still need a shitload of calories for a while, but you can acquire those calories in a much, much healthier way.

Make it your objective to exercise continuously for long periods of time. This will switch your metabolism into fat burning mode, even if you're not exercising "hard"- but of course, even walking is probably pretty hard for you. If you can walk for about an hour a day, you'll be well on your way to a healthy recovery.

And just never give up. You can't even imagine right now how much happier you can be.
>> Anonymous
     File :-(, x)
First of all, I'm in the same boat as the OP, give or take a couple dozen pounds...
But I'm astonished how ignorant OP guy is.

I'm sorry, but it is uncanny to me how an overweight nerd, in america, under 50 years old doesn't already know most of this stuff.

That being said, godspeed to you.
If you want a more concrete explanation of what/how to eat and more importantly WHY pick up "You: On a Diet" .

Definitely altered my perceptions about this stuff.

Also, there's a few types of FROZEN VEGETABLE ENTREES (the kind that come in the self steamer bags and have the sauce built in) that I'd highly reccomend because they are cheap, easy, and taste like not just dead wood.
>> Anonymous
I'm 20 years old and I lost 50 pounds. I used to be 300 pounds at 6'1. What I did is I went cold turkey and cut off fast foods, soda, junk food, and any other unhealthy food. I just ate whatever my mom made. Anyway, after I cut everything off, I started walking for an hour and a half with my dogs.(Dogs are good exercise tools so if you have any dogs I recommend using them. Once I hit 285 pounds, I joined a gym and started alternating in cardio and weight lifting for an hour and a half. I'm currently 250 pounds going on 4 months on October 29. The way I see it, I recommend cutting off all your junk food, fast food, and sodas and start moderating what you eat. Don't eat like a fucking cow and instead eat one fucking plate. Start walking 30 minutes to an hour everyday. Every 30 pounds you lose, extend that walk. Once you hit 300 pounds, join a gym.
>> Anonymous
OP, i dunno if you're still checking this, but i'm with ya too bud.

Its all about lifestyle change my friend. You dont want to go on a diet. A diet, the way our society has twisted it, refers to a temporary thing. Fat cells never go away, they are with you for life.

Its a scary thought, but if you lose 100 pounds and go back to your old, unhealthy, sedentary lifestyle, you'll gain every pound of it back again.
That's why its important to keep three things in mind
A) Baby steps, you're reprogramming your body and trying to brake possibly decade old habits. Its not going to be a quick fix
B) Since you're aiming for a new, healthy, slimmer life, look for things you enjoy to do that you can encorporate into your plans. This can vary from an activity that you find you really like to do to a new healthy recipe that you found on the internet.
C) Never get down on yourself for who you are. Dont hate yourself. When you wake up in the morning, dont look for the negative, look for the positive. By all standards, i'm a fatass, but i still look in the mirror every morning and find something good to say about myself. If i cant think of something, i'll remind myself of the steps ive taken over the past little while to change my image and say "keep it up, man".

If you gain confidence in yourself, you'll grow to respect your body more, and start making healthier choices about how you treat it.

P.S. This is a long post i guess, but another thing i do is i keep me a food journal. I dont calorie count, but every single thing i eat in a day, i write into the journal. If i break down and go to McPukes for a Big Mac, i write that shit down. At the end of the week, i go over what i ate and look for ways to improve next week.
>> Anonymous
>>415792
OP here.. checked the thread just now before I was about to sleep for the night..

Yeah, I agree entirely about the whole "going on a diet" thing. I don't see this as a temporary thing. This is just going to be the way I eat from now on.. Turkey sandwiches instead of BK quadruple stackers, low-fat baked wheat crackers instead of ruffles sour cream and cheddar.. water instead of soda..

I think its pretty shocking that all the food I ate today, and was satisfied with, is only half of what a single meal for me used to be. I used to order 2 large pizzas and finish them both, myself, in a single sitting.. Or I would buy a 12 piece bucket of chicken from KFC with all the sides, and eat all of that myself too.

I think I'm lucky that I'm starting to eat better sooner, rather than later. If I had kept this up for 5 more years... It'd be a lot more difficult for me.

Anyway, sleeping now. bye.
>> Anonymous
>>415891
one more thing. Those foods that you enjoy eating, be it mcdonalds, wendys or kfc, dont assume that those foods are off limits. Thinking that way is just setting yourself up to fail.

Allow yourself one "cheat meal" a week, where you can indulge in anything you want, eat as much as you want, etc etc. BUT, as i've also gone with the cheat meal, ive learned some cheats that just dont work, so dont try it.

A) no ordering more than you could possibly eat so you save it for later. Dont turn your cheat meal into a cheat day
B) if you've had a bad week, succumbed to cravings a few times during the week, you dont get a cheat meal. This serves two purposes. It keeps you thinking of that reward at the end of the week, and once you get there, its so much more enjoyable thinking, damn right, i earned this because i did fuckin awesome this week.
>> Anonymous
You've already gotten a lot of good advice and since I can see from your posts that you really are just unaware in general of what's healthy and what isn't, I think that a lot of that information alone will be a good beginning to your turnaround. Just one little piece of encouragement for you. The day you start deciding to be healthy and get in shape you're already at the worst you can be. As long as you stay on top of your goals, the only direction is up. And trust me, it gets easier as you go along. Stick with it and good luck bro.