File :-(, x, )
Anonymous
Hello there /fit/, first time coming to this board. Anyway, I'm pretty much disgusted with my body, I've been obese since early childhood, bad parenting I suppose, the rest of my family is obese too. I've decided I really want to try and lose some weight, since my health and life DEPEND on it.

I weight over 300lbs and I'm 5'1", I just recently got a job so I'm not at home so much, and hopefully will be making enough money to move out and get away from the temptations of my moms bad habits of buying just plain awful for you food. I'm not trying to blame her for it, I've kept it going this far, I just know I wasn't born stuffing my face. Lulz.

I really need to get healthy lose weight, and get in shape. I've developed gallstones, which kinda helps with the no eating, but not in a good way. I'm supposed to have surgery to get it removed soon, but I need to lose around 50lbs first before they can operate on me. Anyway I'm hoping you guy's here at /fit/ can give me some advice on what to start out with, healthy foods, a reasonable workout for beginner then move upward, just anything to get me on my way to being healthier would be awesome for me.

Been trying to get my mom to help me with this, but we've been talking about trying to lose this weigh for a couple years now, and it's just not working, she can't stay on it, then I give up hope. So I'm just going to have to work it out myself and hope she catches on.

Sorry for the long ass essay but:

tl;dr I'm obese, need halp to get started on healthy ways plox!

Pic related it's me. Inb4 trolls and assholes & apparently SQUATS!
>> Anonymous
Treadmill.
>> SQUATS
put down the fork
>> Anonymous
hello I'd love to help you become beautiful on the outside. I don't really care about physical appearance all that much, but being healthy is important- you seem to have a great personality and positive attitude, which helps :)


But first we have to find your nose.
>> Anonymous
     File :-(, x)
>>280848

You has found itz.
>> Anonymous
Get outside and do some walking three or four times a week. Start eating healthy. This means more whole foods and getting used to preparing your own food.

Here's a great list of foods you should eat:

http://www.whfoods.com/foodstoc.php
>> Anonymous
A picture isn't necessary unless it's a picture of your entire body, not just your face with ridiculous lighting and a fattie angle.

Anyway, the most important thing you need to know is that when you're as fat as you are, you don't have to do much to lose weight except not eat so much. You don't even have to eat a small amount. Eat about 1800 calories a day, maybe. How many calories do you think that you're eating right now? To maintain your weight you have to be eating your BMR or a little above (basal metabolic rate, the amount of calories your body burns by simply existing) which at your weight is probably something like 3000 a day. Just stop drinking soda and eating chips or anything that comes in a bag. Cook every meal you eat. I don't care about how much time you don't have or how you don't know how to cook - cook every meal you eat.

This might be a good 6 month diet overhaul for you. Make your healthy food consumption EASY TO DO and gradual. This diet will wean you off of simple carbs and fatty proteins that make up the majority of your calories, and turn it around to a diet based upon a balance of complex carbs, clean proteins and fats and plenty of dietary fiber and micronutrients. I have a “toss out” item per month. I don't mean literally toss it out and waste, but rather once consumed, don't replace. The only one I advocate actually throwing away immediately is month #3's toss out.

...cont'd
>> Anonymous
>>280859
First thing to throw away: vegetable oils. (except Olive oil).

Month 1: Become a friend to oatmeal. By a giant bag of it. You will likely find as you become a connesiour of it, that you will favor the steel cut / whole oat kind vs. the instant or quick cook. OATMEAL PROTIP: Once you get accustomed and like the taste, start making very large batches and you will find it keeps quite well just sitting on the stove top, covered. I make two days worth of it cooking the batch on the stove the night before, then eating it for the following 2 meals/day for 2 days. Eat two large bowls of it a day. Figure out how you like to enjoy it. Eating those two large bowls will naturally change your eating habits for the better, even just by mere substitution. My most common things to put in it are fried eggs (YES!), peach jam, dried coconut, raisins, peanut butter, sunflower seeds, cocoa powder, banana and prunes and brown sugar. With all of the things you can put in it, you will never really get bored with it. Oatmeal is known to reduce serum cholesterol and the bulk fiber will provide you with satisfying regularity.
>> Anonymous
>>280860
Second thing to throw away: all forms of white bread

Month 2: OK, you are ready to jack your protein up in quantity and quality.. Most western countries inhabitants get enough protein, but they eat their proteins with too much fat. For the person who does not want to get fat, it makes little sense to recommend protein sources that are swimming in fat. Eat clean protein. I like hard boiled eggs and chicken breasts w/ bone in/no skin/fat, and fish. Every Sunday before my week begins, I boil up a dozen eggs and roast about 2-3lb of chicken. The rest is tuna or some other fish. If you must eat beef, choose a trimmed pot roast and even the occasional lean ground hamburger or so. Careful of those rib eye and new york strip steaks. Not only are they marbled with fat, but in a restaurant they are usually covered in garlic butter before served. I see an egg as a complete form of protein. To take away the yolk to me is wasteful. You might want to check your cholesterol level before jacking up your egg consumption, but contrary to poular belief, you are not guaranteed high bad cholesterol if you eat eggs. Your body is either susceptable to cholesterol, or not. I have a brother who is very slim, active and healthy, and his cholesterol is 5 times the normal level without medication. Does nothing to me. I was quite heavy in the past, and my cholesterol levels were all normal.

Third thing to throw away: substitute something processed that has a natural alternative eg, cheese whiz--> real cheese. Converted rice ---> whole grain rice.
>> Anonymous
>>280861
Month 3: Build one of your daily meals around the salad as your main course. Make large and exotic salads, and eat them as if they are the main course. Put all of your creativity into them. Put at least 10 different vegetables into each salad that you make.

4th toss out: the salt. Yes, that. Get yourself off of salt. We have no way of avoiding salt in our foods in North America. To actually put salt on the table at this point is like adding fuel to the fire. Once you drop salt, your body will be able to shed a great deal of interspacial fluids. Salt attracts water in the body and bloodstream. Increases in fluid in the bloodstream increases your blood pressure. Salt also stimulates a larger appetite. Throw away your salt, and the salt shaker.
>> Anonymous
>>280843
I deal with people like you on a daily basis, please think carefully about this:

1. Do you _really_ want to change?
2. Look around you, what is the problem?

Please understand you will have to drastically change your outlook on life. It's not about some secret formula or plan or routine or diet. Healthy people are that way because they enjoy it, unhealthy food physically makes them ill so they don't eat it.

Throw away your scales, avoid mirrors, eat small meals but often- if you are hungry eat, but don't binge, eat a small portion. Good foods like fresh fruits and vegetables are filling so eating them will make you feel less hungry.

Real exercise is not an option until you are more active, begin by walking outside every day for 15mins, consider taking up swimming lessons.

People won't judge you, and you are doing this for yourself and nobody else. First step is getting out of your house more. It's all about gradual change, unless you fly me to your town and do everything I say for the next few months, you need to do this on willpower alone- small gradual changes.

Walk more often, eat less junk.
>> Anonymous
>>280862
Month 4: No more milk, or if you already do not drink it, follow the recommendations here anyway. . A tough one, especially for the calcium conscious. Well, there are other places to get natural calcium. All dark green leafy vegetables for instance (kale, mustard greens, broccoli, etc. ). Cottage cheese, canned salmon. Also, try to get 5 minutes of fresh sunshine per day (like the early morning type) . Vitamin D that we get from the sun aids in calcium absorbtion. So even if you are getting less calcium from avoiding milk, you are absorbing more calcium from your increase in Vitamin D. Milk has really too many calories to justify drinking it just for calcium. I use dried milk in recipes requiring it so that I don't have to keep fresh on hand.
>> Anonymous
>>280864

5th toss out: that EXTRA coffee in the evening. Whoa! Stop! Don't get mad. Wait. I will likely never give up coffee. I drink two cups per day, one in the morning, and one in late morning. In the afternoon and evening, I enjoy a pick up / relaxing cup, but I have found that the caffeine is usually sleep inturrupting. I have found tea is great, and I drink it without cream and sugar, so I save a 100 calories per day just switching to tea in afternoon and evening. My favorite brand right now is the cheap and delicious Ahmad ceylon tea in 500 gram box, loose. Lasts forever, just strain a TBSP into a boiling cup of water. I get 3 months out of a single $10 box.


Month 5: At least one piece of fresh fruit per day. Banana, Orange, Apple, Peach, etc. Simple.
>> Anonymous
>>280866
6th toss out: all soda. Have courage.


Month #6: We have come a long way so far. You can begin to see a difference at this point. At this point, I lost almost 35 pounds, and I did not change my exercise or any other habits. My last diet tip, I encourage you to try to make a homemade bread. Somewhere along the way, we were told that making bread is a science and tricky and artistic and difficult and messy. It is not. Go get a whole wheat recipe and just TRY. You might be shocked and amazed at how easy and delicious it can be. Once you get good, you already know what my last “toss out” recommendation will be. Learn to make chipati. Learn to make pizza crust. Experiment. Flour is cheap. Yeast is cheap.

7th toss out: all store bought bread. Only eat what you bake yourself. At the very, absolute least, only buy fresh, consumed that day from an actual bakery, and insist that it be whole wheat, without any preservatives.

Good starter exercises: Swimming, walking (running at your weight may damage your knees), yoga.
>> Anonymous
If this were a 300-lb man, this thread would be full of sages and bullshit trolling.

That said, good luck. I was 340 and now I'm down to 190 (at 6'4"). If I can do it, anybody can.
>> Anonymous
     File :-(, x)
>>280859

Yeah, I know, unnecessary face pictures. I didn't think a full body would be that important since I'm not really trying to focus on a certain part of my body to work on, just the whole.

But here's a pic anyway.

I'll reply again, still reading everything you've posted.
>> Anonymous
>>280859
He is correct. At your current body weight you are spending copious amounts of calories just moving your body around. Drop your calories to the 1800/day range eating small snacks every 2-3 hours and drinking lots of water. Then take up some light cardio activity like walking three times per week.

A good meal plan might be something like this -

A cup of cereal, yogourt or a piece of toast, a piece of fruit and a cup of milk for breakfast.

150 calorie snack two hours later

lunch two hours later - 3-5 ounces of leaner meat, a cup MAX of carbohydrate heavy things like rice or potatoes and tons of vegetables.

150 calorie snack two hours later

Supper two hours later - 3-5 ounces of a lean meat, extremely low carbs and lots of vegetables.

Drink 3 liters of water minimum.
>> Anonymous
>>280860
>>280861

I also know that there's no quick fix to these things, it would be nice if there were, but we all know we live in the real world not a fantasy one, so I don't expect the latter.

Anyways I've actually been eating oatmeal the last week, but it IS the instant with all the sugar and crap in it, so I know that's still a no. And I haven't had a slice of white bread since elementary school probably lmao, so that won't bother me, all I've had since is whole wheat bread and I enjoy it better than white bread.

I don't know how many calories I consume a day, I guess I should start keeping a journal of everything I eat?

I've already lost about 50lbs since December, so that helped a little in my progress, but I ended up going into the hospital about two months ago for 3 days cause of my gallbladder, then after that I just haven't been able to lose anymore pounds, so I've just kinda stayed at my current weight since then.

Yeah, the whole running thing isn't a good option for me, back in 7th grade I fell off a small ledge lol, ended up tearing one of my ligaments in my right knee and it hasn't been the same since, that also has been making it hard for me to keep off weight.

What you've posted is really great, I appreciate your advice and thank you! I will be sure to run out to the store and follow your instructions as soon as I can.

I'm wondering, since you say you deal with people like me all the time, are you a professional health adviser?

And yes I really want to do this, whats the problem? I'm not too sure actually besides having to stay at home constantly, taking care of my mom, I literally have to be on her beck and call constantly, and she won't leave all the fatty sugary foods alone. I guess another big problem is when I was 16 my dad got diagnosed with lunge cancer and died on Dec 27th, ever since then I've kind of been in a depressed state and that's when I gained the majority of my weight.
>> C.C. Pizzabutt !!L/Og2JavDJH
Listen to the Anon in the replies above.
>> Anonymous
One thing I can tell you, try to avoid getting the fat sucked out as much as possible, cause what will happen they will get rid of the fat, then you'll have to get all that extra flabby skin cut off leaving lots of scarring... best to get on a fitness routine.
>> Anonymous
What kind of exercises involve doing cardio?
>> Anonymous
Why don't you just stop being fat, I mean it is really simple...just stop
>> Anonymous
>>280883
Yeah, keeping a record is probably the best way to start your weight loss regimen. Information on most restaurants is available online. It's actually ridiculous how much places in the US put in front of people, especially with the nearly universal value of cleaning our plates since waste is a sin etc.
>> Anonymous
>>280861
although this is very solid advice, i am going to add in two more things throw out the store bought "whole wheat" bread replace with whole GRAIN. whole wheat = 2 parts enriched white flour+1 part whole wheat flour+all the other shit in white bread+molasses. don't believe me? look at the ingredients.
also (a lot of people don't get this ) you NEED to get your protein from different sources. a lot of people look at a list of foods like the one in>>280861and pick one and eat it for all their meals. YOU CAN'T DO THIS! THE PROTEIN WILL NOT ABSORB PROPERLY AFTER A WHILE!

other than that it is a pretty awesome plan!
>> Anonymous
>whole wheat = 2 parts enriched white flour+1 part whole wheat flour+all the other shit in white bread+molasses.

by the commutative law we can then say

whole wheat = 2 parts enriched white flour+1 part (whole wheat = 2 parts enriched white flour+1 part whole wheat flour+all the other shit in white bread+molasses.) flour+all the other shit in white bread+molasses.

ad infinium
I believe my esteemed colleague meant "whole grain"
>> Anonymous
>>281256
agree
>> Anonymous
>>280870
y u so fat n ugly OP?
>> Anonymous
>>281257
as the man who posted>>281249and a math geek, i lol'd.
>> Anonymous
>>281266
The reason she looks so ugly is because she is so fat, or she got so fat because she was sad she was so ugly.

There is no way to tell the answer until she loses weight.
>> Anonymous
GOOD DIET AND EXERCISE!!
GOOD LUCK!
>> Anonymous
suicide.
>> Anonymous
op can we get some nudes?
>> Anonymous
>>281266
>>281294

facepalm.jpg
>> Anonymous
>>281301

Gb2/b/.
>> Anonymous
going to uni now, but i hope when i get back there pictures in this thread- wink wink
>> Anonymous
If you want to keep track of how many cals you consume, I like Fitday.

http://rapidshare.com/files/124820477/fitday__progam___serial_.rar
>> sasuke
tl;dr: you're fat because you don't move enough and eat too much. stop whining because loosing fat is definitly easier than gaining muscle.
>> straightfag
I would love it so much if OP actually became like /fit/'s mascot and was remade over the next 6 months.
DO IT
>> Anonymous
1. If you're Obese it's probably because you have shit poor eating habits. Throw out the entire contents of your pantry and start over, filling it with healthy foods.
2. No sugar.
3. Treadmill until you are 250 pounds, then lifts and SQUATZ.
>> Anonymous
I like OP's initiative and can sympathize for women better than men.

Good luck!
>> Anonymous
Good luck OP.
There is good advice in this thread, a few things to think about without any jargon/pretentious faggotry:

It is easier to go from 300 to 250 pounds than it is to go from 130 to 125. In a twisted way, you're at an advantage.

As above, cardio can be loosely defined as anything that elevates your heart rate. Walking, running, biking, rowing etc.
At your weight, light exercise is enough for now. Walking briskly half an hour a day will do a lot for you.

Learn to count calories. It is really easier than it sounds!

Lastly, you can't go to far wrong with any food that is natural. Rule of thumb: If it had a mother, eat it. Humans not included.
>> Anonymous
>>281438
That explains why it was easier for me to lose 10 lbs than these last fucking 5.
>> Anonymous
>>281450
Yup, especially if you're in good shape, the last few are the hardest.
>> Anonymous
>I weight over 300lbs and I'm 5'1"

:O
>> abhoration
if ur pllaning on posting a full body pic id suggest a wide angle lens
>> Anonymous
>>280843
>and hope she catches on.
just a quick note from my own experience, took my uncle six months to start eating several fresh fruits daily when he never did before, not within my lifetime anyways. he had to watch me habitually eat them them daily and feel a little bad occasionally when I let something expire. Anyways it's all good now. well no it isn't, he's still a fat fuck. I can't wrap my hands around him to hug anymore, but at least he's eating healthy now
>> Anonymous
do the race walk/speed walk where you use the whole body not just the legs and arms.

But if you are really 300lbs you can lose weight by just eating a little less than you normally do.

Eat 5-6 Small meals every 4 hours or so that include balanced protein, carb ratio 1:4 atleast
Quit all fast food or anything deep fried
Drink lots of water 4-5 L a day
eat seafood like tuna, salmon, 1 tsp ground flax seed daily is also healthy.
Your largest meal should be in morning or early afternoon.
Don't eat carbs after 6pm.
>> Anonymous
>>281501
LOL'D HAHAHAHAHAHAHAHAHAA
>> Anonymous
Switch to oatmeal and honey. Try to find honey without added sugar (still sweet and honey itself has a lot of good things in it for you).

First, make a list of food that is healthy for you first, and enjoyable second. Always have this list to fall back on. Divide food into groups and importance... for me, I list vegetables, healthy protein, whole grains, fruit, and dairy (yogurt, om nom nom). Anyways, there are a lot of choices you can make that are good for you.

Second, for exercise, it's not that difficult. I've been a 275 lb female (5'10"). The most important thing you can do is just MOVE. Move and move and move. You're watching TV? Move. You're bored? Jiggle your leg. Kick your feet. WHATEVER. Just do it. Move. If you can or want to, honestly, swimming is the best. No stress, stretches your body, and it great cardio; but I can understand if that's not going to work. That said, just walking would be great. Yoga maybe. Get an exercise ball (they're great for overweight females) on cushioning and great. Balancing on them is exercise in itself (sit on them while watching TV), whatever. Just move. Move move move move move.

Good luck.
>> Anonymous
Oh, and don't listen to the 1800/cal only people. Google "basal metabolic rate." Figure that number out. Check several different sites. I've received answers that differ by as much as 400 calories. =\ But you need to know this number to start. Once you know how many calories you need to maintain your weight without losing or gaining (BMR), then subtract 500 from it and eat that amount. Eat less and your body will start eating it's muscle. Also, don't discount muscle-creating or lifting exercises. While you're cutting calories, you won't grow great muscles (to grow muscles, you have to feed muscles, so since you're at a calorie deficit, you're fine). But, you will maintain the muscles you have and keep you healthy.