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Anonymous
Hey /fit/. This is me (343 lbs, 6'2) currently trying to lose weight. Yes, I'm a fat ass (and that's an understatement.) I've always been overweight, and moving from South America to the U.S. made me gain enough weight to become morbidly obese. It's been 7 years now, and I've had enough. Here's what I'm doing to lose weight:

No junk food
No juices, soda, or candy. Basically no sugar.
Rarely eat bread, always whole wheat.
No high fat/fried foods.
Lots of vegetables (except for starchy ones)
Lean proteins (eating no red meat currently.)

As far as working out, I've been walking/jogging about 50 minutes a day some 4 hours before I go to sleep, and before eating dinner. Drinking about 8 glasses of water or more a day (sometimes up to 12.) Eating three meals a day.

So, what else can I do to speed up my weight loss? And what foods can I eat in between my meals that won't be difficult to obtain? I'm usually at work, so any recommendations for dry food would be great.
>> Anonymous
AHHHHHHH. SO.... PAINFUL... *dies*
>> Anonymous
The fastest you want to go is 1-2lbs a week.

Go online and get youre BMR... multiply it by roughly 1.2-1.4.

Take this amt of calories and reduce it by 500-1000.

Eat clean. Try cooking only at home. Lots of lean protiens and veggies.
>> Anonymous
You need to change your lifestyle. Find reasons so you're walking/biking constantly, whether to go shopping, to get to work, anything. Don't eat high fructose corn syrup. You should be running/walking in the morning or early afternoon, not 4 hours before bed. Also, with eating, eat more then any other time of the day in the morning, then less and less as the day goes on, eat extremely little if anything when you're getting close to sleep. Hope that helps, you're on the right track for sure with what you're doing, keep it up I have faith in you.
>> Anonymous
>>259351
Isn't 2600 calories a bit much?
BMR is 3000, x 1.2= 3600 - 1000 = 2600 calories

>>259368
Thanks. The only reason I'm doing it this late is because of work, but once school starts at the end of this month, I'm going to be doing it at like 5 am. And currently my biggest meal is breakfast, and I take the bus so I suppose getting off a couple of stops earlier is a good way to walk more.

Forgot to ask, what exercises other than running/biking can I do? I actually start hurting when I do either jumping jacks or skip rope, and I don't want to do any weights yet.
>> Anonymous
>>259394
BMR is what your body would use to maintatin its current weight if you were to lie in bed all day.

x1.2 takes into accound you taking a shit, walking to your car, digestion etc.

-1000 [per day] x 7days = 7000 lbs a week = 2 lbs of loss per week.

If you cut too much your body goes into starvation mode. Especially at your weight, anything less than 2000 is probably a huge no-no.

I would try 2500 to start [if the numbers you gave were your own] and track yourself for a month.

Make sure you keep it clean. Not cheating. Excercise. Cook at home. Lean protiens at every meal. Stay away from pastas and starches.
>> Anonymous
>>259420
Alright, I'll try to keep it around 2500. Thanks.
>> Anonymous
>I've always been overweight, and moving from South America to the U.S. made me gain enough weight to become morbidly obese.
>moving from South America to the U.S. made me gain enough weight to become morbidly obese

No, it didn't. You being a lazy tub of faggotry made you gain weight. If you want to lose weight stop blaming others for your own faults.
>> Anonymous
>>259394

Why no weights?

Increasing muscle helps burn fat.

Muscle burns fat just by BEING there. I would write off the weights. Somethign is always better than nothing man.

Go get that membership. Get that shit going.
>> Anonymous
The first picture looks like a face. RAWR! I'M GOING TO EAT YOU!
>> Anonymous
>>259432
Honestly, when I say the moving I'm referring to being introduced to fast food, and processed foods. I'm not blaming anyone for my weight, I'm like this because I'm genuinely lazy and because I have shit genes.

As far as me adding into my post about my move, I said that because there was no McDonalds where I lived, and markets didn't ever have frozen foods, or chips, or anything like that. Everything you eat is fresh, as opposed to here where so many things are processed.
>> Anonymous
>>259436
I own a treadmill, and there's an elliptical available to me whenever I want to use it (but I have to get to 300 to use that one.)

I'll try some light weights, I'm not doing weights because I've always been told that it's a bad idea when you're trying to lose weight. I suppose it was just a misconception or something.
>> Anonymous
BAWWWWWWWW GENES

Use a machete.
>> Anonymous
>>259465

Difference between losing weight and loosing fat.

Look at the kids in Africa. They're skinny....but how healthy are they?
>> Anonymous
>>259394
cant have 2 many calories, just not enough exercise =(

picture unrelated
>> Anonymous
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>>259649
>> Anonymous
>>259655

lol wut
>> Anonymous
>>259655
lol

>>259564
like i said, the main reason is laziness. still, i know people who are just as inactive/lazy as me (and eat just as much), and they're not whales. obviously inactivity isn't the only reason.
>> Anonymous
Despite what people say and what professionals will tell you, always listen to your OWN body yourself.

The biggest thing you've got to learn is to be able to feel when you need to eat certain things. Or workout particular areas of your body. Its not about keeping a certain amount of hours of workout scheduled for you, or how many glasses of water you drink a day. Sure, it drops water weight, but what you are aiming for is whole body.

So focus on the basics. Fruits, vegetables, and graze on fruit throughout the day to keep you satiated. This will give you a steady intake of fiber, aswell as cleanse your system of any crap that lingers there for now. It'll probably stir up some gas for a week or two, but thats expected.

Just do what you feel is best for your body. Its what I do, atleast.
>> YoungBuck
okay small tip for healthy eating, dont eat 3 large meals a day, eat 6 small meals instead to keep your body in a state of motabolizm. good for building big like goku muscles and losing fat (considering what you eat)
>> Anonymous
2500 calories is good, and as was said jogging/running should be done earlier not later. Try and space your meals out even more if you can and try and keep active, just getting up and stretching helps keep your metabolism going. Be careful about losing weight too fast (at your weight you might lose more than 2lbs a week and be healthy, some of it will be water), but if you drop it too quickly you'll have hard to deal with stretched out skin.

Snacks that are good between meals (for me atleast) are flax seeds and yoghurt, a small handful of raw nuts or a small piece of fruit/raw carrots. You mentioned whole wheat, whole wheat isn't that much better than white. Go for whole grain (or sprouted) bread, much better. If you can afford it, go for organic; organic tastes much better to me and helped me get over the processed food taste. I had no idea what I was missing until I switched my diet to organic. Lean protein is great for you. Also, organic skim milk (I like Harmony pasturized milk) is fucking amazing. Try eating some organic oatmeal with flax seed and blueberries stirred in for breakfast, it's one of my favourites.

Stay the fuck away from the eliptical. Once you're good with walking, buy a bike and bike to work. You can get used ones pretty cheap on places like Craigslist, just use it until you're healthy and if you like biking, then buy a better one.

Weightlifting will help you immensely, I don't suggest doing something like Rippetoes or SQUATZ, but start with a weight you can comfortably lift. It will help keep your muscles from deteriorating as your body shrinks around you, and will set you up for doing real weightlifting when you're sexy and slim. :)
>> Anonymous
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OP, what you are doing right now is just great. What you can do to speed up your weight loss is to continue your diet, continue your walking/jogging, and, most importantly, don't give up! Endurance training and healthy eating are the only things you need to occupy yourself with.

Your diet is above average, some tips:
-Eat to contention; you do not need to worry about eating in moderation when you eat healthy. Trust your body to know when to stop eating too much salad and steak with a bowl of fruit. Believe or not, it just knows...
-On a related note, *do* eat red meat--you need the protein/minerals/et cet that only red meat provides.
-Do *not* eat whole wheat (which is junk food), but rather whole grain (fiber/natural vitamins&minerals et cet); pic related as a cost-efficient recommendation to be eaten in moderation (no more than 4 slices a day)
-Any nuts/cheeses/whole grain crackers/fruit are great, tasty healthy snacks to replace your junk food
-You know you are eating healthy if you see a sudden (very) noticable change...ie, you will probably shit more, and your shits will probably be somewhat larger than what you are accustomed to
-The most important sign of dietary improvement is that you will feel less hungry as you continue eating healthy (lots of healthy fats/proteins/fiber will curb your hunger in a guilt-free way that no potato chip bag can replace)

tl/dr:
-Eat healthy, run/bike/swim.
-Most important tool to speed up weight loss is to not give up on yourself and your plan...once you give up a couple times, its a vicious cycle of "I don't give a shit" and you are back where you started

Keep going down this path, and don't give up. It's not hard if you want it bad enough, and you've got nothing to lose except a lot of sexual frustration and a shitty self-image. Good luck.
>> Anonymous
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>>259655
>> Anonymous
259750 here. Just want to commend>>259714and
>>259702for their well thought out responses.
>> Anonymous
Holy shit OP post is satisfying. Instead of saying "HALP ME SPOT REDUCE" he told us what he's doing. GOOD FOR YOU OP. Your new body is on the way.
>> Anonymous
>>259702
>>259714
Thanks for all the tips. I'll probably take all the advice, except for the biking.

It's kinda hard to bike when you're as heavy as me, at least in terms of maintaining the bike. The wheels go flat when I get on, and I don't want to pump them up so much that they'll pop when I hit a bump on the road. Not to mention that I work about 8 miles away from work, bus takes me about 40 mins.

However there is a trail near my house...I suppose I could try biking around there once I've lost some weight.
>> Anonymous
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>>259752
>> Anonymous
>>259788
A trail many people have been killed and kidnapped on
>> Anonymous
>>259793
CANNOT BE UNSEEN
>> Anonymous
>>259750
Once again, thanks! I guess I'll add some read meat in. Also by switching from Cheerios to Raisin Bran I got a lot more regular. In the mornings I usually eat raisin bran with skim milk, and it's usually enough to tide me over till lunch. I'll start buying nuts and some easy to keep fruit so I can munch on them at lunch.
>>259773
Haha, thanks. This thread is actually going way better than I imagined, I thought I'd get only one or two serious posts.

I'll probably post another pic (or just how much weight I lost, so I don't torture anyone) in a month or so.
>> Anonymous
I am another morbidly obese man trying to lose weight like OP.

Lately almost all of my dinners have been chicken. I've been cooking the chicken with a rub of olive oil - and today the question was raised if olive oil was too fattening. Should I cut it out?

I didn't want to make a new thread for this, and also wanted to offer encouragement to OP.
>> Anonymous
>>259793
i'm laughing harder than i should be.
>>259802
nah. it's pretty safe, i live in a mostly white neighborhood, with a spattering of asians and latinos.

anyways, who the fuck would kidnap me. lol.
>> Anonymous
http://www.bodyfatguide.com/LooseSkin.htm
>> Anonymous
If you lose weight too fast all you're going to get is loose skin and stretch marks. Take it slow or better yet just kill yourself because if you let yourself get that fat you don't have the will to get to a normal weight.
>> Anonymous
>>259823
there is a good part to being fat..
you're hard to kidnap
>> Anonymous
>>259832
Yes. I read your mind.
>> Anonymous
>>259832
>>259838
That was freaky. Thanks for the site, one of my biggest worries was loose skin. I suppose if I make sure to not lose muscle (I guess weights is a good way?) and lose it slow I should be doing fine.
>> Anonymous
259714 here,

You might want to look in to something called a hybrid bike. It's a cross between a mountain bike (it has huge tires, sometimes even bigger than a mountain bike's) and a road bike. The one I have (Giant brand with a Cypress frame) supported me no problem at 295lbs, tires at medium-high pressure.
8 miles is way too far to start biking, especially in your situation. If you do end up trying out biking, do it on the road around your place first. I went on a rough trail when I was about 250lbs and nearly crushed a testicle from all the bouncing. >< That may have been due to my inexperience riding fixed gear, but it was still an awful thing to go through. You can do 8 miles with a bit of training though... I used to do 2-3 mile rides at 295ish after a week of just riding around my neighbourhood, I can do marathon-length rides now at 210. If you're like me and have huge calves (I think most former fat people do), biking will help to get rid of them quickly.
I just noticed you cut out red meats (sorry, should have read your post better...), this might cause some havoc with your body. When I first cut meat from my diet (I'm now a vegetarian, have been for 2 years now) I was horribly sick for a month, even with supplements and other sources of lean protein. It took about a week and a half for my body to react to the lack of meat, but I was sick as a dog. Pale, no energy, listless, nearly fell asleep during classes, ect. If I had a chance to do it again, I would go off the red meat SLOWLY.
That said, red meat isn't that bad for you if in moderation. Again, like most of my suggestions, go organic and lean. :) If you eat out, try to avoid pastas and white sauces, and buns and breading. Meat in restaurants (especially steaks) are 3 or 4 times the size of a regular portion.
>> Anonymous
259714 here again,

Just wanted to say good luck, you obviously have a good head on your shoulders. Stick to it and drop by whenever you have questions/need motivation. :)

P.S. Good taste in computer components. :)
>> Anonymous
>>259862
Judging by your size alone I'd say you're still probably going to have loose skin even if you do lose the weight slow.

I don't know about you, but I'd rather have some loose skin and be a healthy weight than be 350 lbs.
>> Anonymous
>>259862
It's best in my opinion to pull up many pages on loose skin and read one after another until you understand it.
http://www.bodybuilding.com/fun/louis13.htm
http://www.thefactsaboutfitness.com/news/looseskin.htm
http://ezinearticles.com/?How-to-Tighten-Loose-Skin&id=1364066
http://ezinearticles.com/?Loose-Skin-From-Weight-Loss&id=1371094
http://www.ehow.com/how_2135049_loose-skin-after-weight-loss.html
http://answers.yahoo.com/question/index?qid=20080721095117AASg5Og
>> Anonymous
>>259902
I don't mind having some loose skin, specially on my abs (i don't even dream of having a six pack) but if i can avoid having loose arms i'll be happy.

>>259867
yes! i have huge calves. glad to know biking will help with that. and i rarely meat red meat as it is. i just don't find it as tasty as chicken or seafood. the only red meat i really enjoy are ribs, but i do occasionally use fajita meat to make tacos or something like that, and it tends to be lean so i think it should be fine.

as for the computer parts, that's the box for the cpu that i used to built my new pc last week (a q9450...expensive but definitely worth it, lol.)