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Anonymous
sup /fit/
I'm looking into getting in shape. But I really don't know where to start getting the info from.
I'm really overweight and god damn self-conscious. The only gym I can afford is my university one because well its free
so my real question is how can I beat my need to feed and keep with my exercise program?
>> Anonymous
I'm in the same position as you bro, right now I've just started walking 5 days out of the week and doing some basic exercises.
>> Anonymous
The key is to maintain hunger at a minimum. Don´t try to go on a diet right away. It is about patience (it takes time to lose weight) and little sacrifice every day.

First try 1 week eating half of what you usually eat. That will get your stomach a little more prepared for what comes next.

I repeat: don´t try to go on diet too soon. You start eating less and less but in small steps, so you can have control of your hunger.

Also, walking 1 hour everyday does miracles, you can even get abs from there.

On weekends, try not to take a big break, or you will throw all your effort that took you a week.
>> Anonymous
I was afraid of the hunger pangs, too.
What helped me was writing down everything I would eat for the week and counting the calories. It really helped me moderate my food and control my binging. Writing down your exercise plan could help, too!
>> Anonymous
eat when youre actually hungry. thats all there is. abandon mealtimes, dont think "ah its breakfast tiem I must be hungry" and only eat enough so that you stop being hungry. dont eat cheese
>> Anonymous
This information should be stickied. The most effective way to lose weight is:
1) Calculate your BMR (http://health.discovery.com/tools/calculators/basal/basal.html)
This site explains it but basically that is how many calories your body burns just by existing each day. (Most of that is from the energy needed by your muscle; 50 calories per pound of muscle)
2) Spend one week eating healthy food AT or below that amount of calories. Spread it out across 5-6 meals. This will wake up your metabolism. If you don't exercise now don't even worry about exercising for this first week, you will fail if you set your goals TOO high.
3) Give yourself a cheat meal at some point in the week. Try to last as long as you can, but if you're going to fail, go ahead and eat whatever you want. And by meal I mean a meal, not 2 bags of doritos covered in cheez wiz with 6 liters of soda topped off with 2 dozen krispy kreme donuts. Go to your favorite restaurant or something and eat a meal of whatever you want.
3) Figure out a diet somewhere around 200 calories less than your BMR. Weight train 3 times a week. Do cardio on the off days if you want and once you start to get into shape look into HIIT (High Intensity Interval Training)
>> Anonymous
I forgot to add: If you eat 5-6 meals throughout the day, under your BMR in calories you will be hungry but you will also be sated by your smaller meals (probably around 300 calories.) The healthier you eat the sooner you will start losing cravings for the shit food.
>> Anonymous
The simplest way to diet isn't to diet. Try setting a goal each week for weeding out the bad shit in your diet (such as candy, soda, fast food), and eating more good stuff. This will start training your body to start going for the more nutritious stuff when you're hungry, as opposed to junk.

In addition to excercising, try to make the next three weeks look like this goal wise. Once you meet a goal, keep it, don't revert back once the week is over.

Week 1:
Weed out all sodas

Week 2:
Eat at least 1 salad a day

Week 3:
Weed out all other process drinks except water and milk.

Keep the goals smaller and fairly easy to achieve. This lets you ease into a healthy style of eating, which you can maintain throughout the rest of your life. Try to alternating cutting something, and adding something too your diet.
>> Anonymous
Personally I went from 2 candy bars a meal to fruits and vegetables over night =/ haven't had any problems maintaining that in the last 4 weeks

I dunno what you people are bitching about lol
>> Anonymous
>>31186
try maintaining it for the rest of your life, fucktard
>> Anonymous
>>31032
pic related
>> Anonymous
>>31836
I loled so hard
>> Diabetes RSI guy !HjbWRiSTJ.
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Exercise is the most effective thing you can do, more effective than nutrition, more than anything. It will immediately improve insulin sensitivity, and will have much longer lasting effects if you continue exercising. Insulin sensitivity is very important for your weight.

Depending how many years you've been overweight, you're likely at the beginning or middle of developing diabetes (type 2). Diabetes usually takes 10, 20, 30 years to "get". By that point I believe you are not fully recoverable, I'm not sure.