File :-(, x, )
Anonymous
Dearest /fit/,

This is me:
16 years old.
264 lbs
all-around unfit and unhealthy (obviously)

I want to lose weight and get healthier but I have no idea where to start.

I've already started to cut out some of the worst things from my diet.
stopped eating HOT POCKETS all the fucking time.
swiched from regular Coke to Coke Zero.
Starting eating these Nissin Chow Mein things for lunch, instead of greasy cafeteria food. so I'm basically eating one of these every day, 5 days a week. how bad are these for me?
(http://calorielab.com/brands/nissin-chow-mein/92/2006319)

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>> Anonymous
Why do people not lie about being underage?
tard
>> Anonymous
Reported. 4chan isn't for children. Like the image macro says, go be fat somewhere else.
>> Anonymous
>16 years old.

Reported.
Enjoy your b&
>> Anonymous
>>401214
hit the wrong key, I'm 18, not 16.

new keyboard =/
>> Anonymous
>>401233
those numbers are right next to each other amirite?

And keyboards have totally different number arrangements and key sizes too.

Reported.
>> Anonymous
Mods would have to care about /fit/ to ban someone.
>> Maxwell
Stop it with the underage b& drama. Moderators have eyes, too. In the meanwhile, he can benefit from our knowledge like anyone else.

>swiched from regular Coke to Coke Zero.
It has zero calories but it doesn't mean you loose weight more easily. On the contrary.
>> Anonymous
>>401249
I should probably just stop drinking coke altogether.

I drink probably about 4 liters of it a week. =/

fuuuuuck
>> Anonymous
>swiched from regular Coke to Coke Zero.

you should quit drinking coke or any beverage that has bad sugars in it at all

water ftw

youll lose probably 20 lbs in a month if you eat organic foods and drink water alot

try to start exercising during the day, preferably during the morning. for the most fat loss quickly do hard cardio

sprints, jogging, any intense workouts
>> Anonymous
>>401214
Holy fuck you look like your 40 or something.
>> Anonymous
>>401264
¯\(°_o)/¯

wut?
>> Anonymous
drink a ton of water, and not much else.
eat more raw veggies.

and don't eat more than around 300 calories at a time. you can only stomach about 300 calories at one time. any more than 300 in 3 hours will be turned right into fat. you burn about 100 calories an hour at rest. keep track of how much you've eaten that is yet to be burned, and don't eat until you can stomach more. this will help more than you can imagine.

it's a lot better to eat throughout the day than eat three big meals of like 800 calories like most people eat.
cheers.
>> Anonymous
>>401270

Really? I've never heard this, suace?
>> Anonymous
>>401270
Here's a typical day for me.

Breakfast: Two packets of oatmeal, made in microwave.

Lunch: nissin chow mein shit

Dinner: Whatever the family is having
>> Anonymous
>>401290
That's shitty, and probably so little that it's making you store fat. Of course, that's assuming you've actually given an accurate picture of what you eat in a day, and aren't leaving out a bunch of soda, chips, and other snacks.
>> Anonymous
Jesus Christ, 80% of threads on /fit/ are "halp me i'm fat i don't know where to start"

LURK THE FUCK MOAR
>> Anonymous
>>401303
I'm not leaving anything out.
dinners can be pretty big, though.
>> Anonymous
>>401312
Like, 1400 calories big?
>> Anonymous
>>401314
definitely not that big.

so is the problem that I'm not eating enough, and that 's causing my body to store fat, because it thinks there's not enough food around?
>> Anonymous
http://walking.about.com/cs/calories/l/blcalcalc.htm

this says that I should eat 3145 calories per day if I wanted to maintain my current weight. that was with the activity level set at sedentary.

I don't eat anywhere near that much, but my weight is a pretty consistent 264 lbs
>> Anonymous
>>401340
That's a definite possibility, if you're getting a couple hundred from oatmeal, a couple hundred from your chow mein, and aren't picking up another thousand plus a few hundred somewhere else along the way. If you were to come up with a minimum calorie requirement for yourself, as well as a maximum (and you can Google that on your own), and if you were to make sure to eat within that range every day you would be getting a good start.

Exercise too.
>> Anonymous
I'm pretty ashamed of you /fit/. Yes, he should be running a caloric deficit, but he needs to eat square meals and get lots and lots of exercise. Look dude, diet is 70% of it, but start the exercise. Raise your heart rate above 160 for 20 minutes 4 to 5 days a week as a start. Do weight training so your body doesn't use your muscles as energy during cardio. Along with that, keep your meals balanced and eat a good ratio of protein/carbs/fat. The OATZ in the morning is good, keep that up but add some fresh fruit and some skim/soy milk or something. Lunch needs to be have some lean meat. That noodle thing you eat isn't too too bad, but you could eat a better lunch. I like grilled chick salad with vinagrette, natty peanut butter on 7 grain bread or multi grain pasta with grilled shrimp or fake crab meat (although fake crab meat is a little high in sodium), or turkey on 7 grain bread. For dinner lower your carbs unless you are exercising an hour after you eat, and keep sat fat low. Lean meats. Don't eat whatever your family makes, tell your mom to cook you good food or get a job and cook it yourself.

/wall of text
>> Anonymous
>>401340

Possibility, but not exercising enough will do that too
>> Anonymous
Ramen is loaded with sodium, which makes you retain water. Drop that shit, pronto. Drop the sodas, too. They also make you retain water.

Eat natural foods. Fresh veggies, fruit. Nothing processed. Drink water.

I speak from experience. I dropped 50 pounds by just looking at what I was using for energy, rather than just mindlessly eating.

And finding something physical you enjoy doing is a good thing. I found biking
>> Anonymous
>>401290
if that's instant oatmeal in little packets it's probably loaded with sugar. Find an instant oatmeal without sugar if it exists or switch to something else, like granola. In generaly, eat food with a low glycemic index (e.g. whole grains rather than white bread).

Also, stick with low impact cardio (fast walking, biking, swimming). jogging at 260 lbs is likely to put too much strain on your knees and ankles, and the additional sedentary-ness that comes with a sprained ankle or chronic knee pain will definitely make up for any momentary weight loss you might get from jogging in the mean time.

Lifting weights isn't a bad way to lose fat either. More muscle fiber=more fat-burning tissue. push ups and body weight squats are good ones to start with. They're compound exercises, so they work a lot of muscles at once without taking a lot of time out of your day.

Easiest way to change your weight is to change your lifestyle. Is there a place to drive to that you could walk/bike to easily instead? It's a lot easier to stick with a change like that than a diet or a regular exercise routine.

Your lunch has a lot of sodium in it, something to watch out for. Also, eat enough so that you're not hungry all day, otherwise, as suggested in this thread your body might switch into "starvation, must store fat" mode. But that's not an excuse to binge eat. There's usually a bit of a delay between the time you've eaten enough and the time you feel full. Try to keep that in consideration when deciding when to quit eating.

Also, if you go for some drastic diet, the more painful it is, the less likely you'll stick with it. If you build in a few times a week where you're allowed to eat a brownie or something if you feel like it you're more likely to stick with the routine than if it's months of self-denial.

Good luck.
>> Anonymous
cut out the soda
the ramen are pretty bad for you, all enriched flour and msg. you're much better off with a 100% whole wheat wrap or sandwich with tuna or sliced turkey breast, plus tomatoes, lettuce, or other vegetables.
>> Anonymous
you know what would help you? Some vanity. Or maybe pride. You're better than fucking 'hotpockets' man. Get your shit together.