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Anonymous
Hey /fit/ I need some recomendations. First of all I have been fat all my life, since I was 8-9 I started getting bigger and have not been skinny since. I am now 20 and interested in finally changing this. I am 6'3 ~300 lbs. and like I said have always been fat. I have crazy stretch marks everywhere, don't know why I never gained weight quickly, like I said it's been steady since I was alot younger. At this point I am only interested in shedding weight, once I get that done I can think about toning. Any recommendations on where I should start? I don't eat that much, but I don't eat the greatest stuff in the world either. I tried losing weight in the past with very little success, I lost about half an inch on my waist after a few months and now lbs. dropped.
>> Anonymous
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>> Anonymous
Go to the gym.
>> SaiGAR_Loser !!2OQL1suPfp+
There really should be a sticky for these types of threads.

Cardio. Lots of cardio. And because you're so fat, Tubby, you shouldn't run. You'll explode your knees. Get on a bike machine or a rower and do that, alot, until you're not fat, fatty.
>> Anonymous
When you are a fucking fatass like that.

You dont' need any tips or nonsense like that. Stop being physical and count your calories fatbody.
>> Anonymous
Is swimming a good idea?
>> SaiGAR_Loser !!2OQL1suPfp+
>>41121
Is swimmnig cardio? Does it get your heart rate up for an extended amount of time? If so, then yes.
>> Anonymous
heh, looks like /fit/ is getting tired of answering "cardio" to everyone who wants the secret to lose weight
>> Anonymous
>>41118
>>41120
Cmon guys, I know this is 4chan but I've gotten criticism for being fat since the 4th grade, you guys ain't helpin much.
>> Anonymous
Weight loss basics:

-5 small meals a day, to boost your metabolism
-Cardio 3-4 times a week. HIIT is best, half an hour, use something low impact to save your knees.
-Weight loss goal is 2-3 lbs. a week. Losing it slowly ensures you're losing fat, not muscle or bone tissue.
>> Anonymous
Why don't you try lurking for 5 fucking minutes. I don't mean to be a douche, but there are at least 20 of these fucking threads everyday. "HOW DU I LOOSE WEGIGHT" or "HOW DO I GAYN WEIHGT!?". People come here with very very general goals and post right off the bat without; a) Doing an ounce of research on their own (you can find out a LOT of advice that isn't full of shit on the internet) or b) READING FURTHER THAN THE VERY FIRST POST

Please lurk the fuck moar (actually you might want to find outside sources since most people on this board will give shit "advice") and if you've got a more specific problem come back.
>> Anonymous
>>41130
Sweet this is alot more useful. Any recommendations on what to eat? I know "healthy" but what would be healthy AND cheap (I am still a college student) Oh and what is HIIT?
>> Anonymous
At your weight (even at my 240lbs), cardio is NOT completely necessary. In fact, I had some pizza for 2 out of the last 3 days and lost some weight every day. The most important thing for you is to control the shit out of your diet. Heh, literally.

Step 1) Go to http://www.freedieting.com/tools/calorie_calculator.ht

Step 2) Enter your info and note the extreme weight loss result.

Step 3) Click on the "Get macro nutrient ratio" link just below the calculator

Step 4) Enter your extreme weight loss calories, select "Moderate II" and look at the macro nutrient amounts for the 5 meals a day colum.

Step 5) STICK TO THESE FIGURES LIKE YOUR LIFE DEPENDED ON IT, with one exception: Every 3 days or so, eat 200 or so more calories. That is called zig zagging. Doesn't matter what it does, just do it.

Now, for what to eat. Shredded wheat, eggs, oatmeal, skinless boneless chicken breasts, any vegetable you can tolerate, whole wheat bread, skim milk. A combination of these throughout the day is the simplest, easiest way to stick to those macro nutrient ratios with healthy food.

The most important part is to track your progress religiously (scale/waist measurements work fine) and whenever you get cravings, tell yourself that when you look back, you'll regret having eaten it.
>> Anonymous
>>41152

Durpz, forgot to mention that I didn't do cardio on those days.

Of course cardio may have played a role in keeping my metabolism high enough to do that, so I'd still recommend doing it, but don't quit altogether if you can't manage cardio at first.
>> Anonymous
>>41139

HIIT is basically going all out for a certain amount of time and then resting for a certain amount of time, then going all out again, etc.
>> Anonymous
>>41139

Meats: Lean beef, lean cuts of steak, skinless chicken breast, white-meat turkey, fish
Veggies: Yes
Fruits: Good as a snack or with breakfast but lots of sugars so be moderate
Grains: Complex carbs, especially whole grain stuff. Shits not too tasty but its SO much better than white bread and processed shit.
Dairy: Low-fat or skim varieties of just about anything.

Stay away from soda and its horrendous sugar content. High Fructose corn syrup intake should be a minimum. Trans and Saturated fats should be kept to a minimum. Fat in general is not all that bad for you but you should keep it in a healthy range, no more than 80 grams a day or so.
>> Anonymous
>>41157

I'm a fuckin' scatterbrain today. That "certain amount of time" is about 1 minute on, 1 minute off. Or 1 on 2 off if you're lazy like me. Or just exercise 'til you have to stop and then slow down until you can go all out again. *shrug*
>> Anonymous
>>41158

To add to his fat recommendations, look for things with polyunsaturated and monounsaturated fat. Those are the "good fats," and you may have to take some saturated fats in order to get them.
>> Anonymous
>>41111
6'3, 300 lbs = BMI of 37.5
If you weighed 200 lbs, your BMI would be 25.0
Sorry buddy. Anything over 24.9 is considered over-weight. This means that you are more than 100 lbs over-weight.

You are not fat. You are not obese.
Congrats. You just barely qualify for MORBID OBESITY. HAR HAR HAR
>> Anonymous
What about crackers for one of the small snacks? I sometimes buy a big box of either cream cheese and chives or the cheese/peanut butter ones. Would this be a decent choice to eat as a snack or small meal through the day?
>> Anonymous
>>41166
See this is what I don't understand. YES I am fat, but do the pictures to you look like someone who cannot function or move around like the morbidly obese people on TV or anything. I am very healthy, healthy blood pressure, everything except that I am far too fat. Morbidly obese always seemed like people that can barely operate. I am also a very large person, very wide shoulders and stature, and my legs are mostly solid save for the tops of my thighs.
>> Anonymous
>>41168

BMI is inaccurate, but morbid obesity doesn't mean that you are currently unable to function in society or anything like that. It means that you're at obscenely high risk for serious health problems.

You *may* have the bone structure and musculature to preclude you from the morbid obesity category. However, if you do not work out regularly or have a physical job, then you probably are morbidly obese.

Whatever the case, take the diet recommendations and apply them. When you stop losing weight even while rigidly sticking to the guidelines, you'll know about where your healthy weight is.
>> Anonymous
>>41167

Find out for yourself; it'll be a good health knowledge drill. Look at the nutrition information and determine for yourself.

Some things your eye should gravitate toward:
On the peanut butter: saturated fat

On the crackers: bleached wheat in the ingredients list & saturated/trans fat

On the cream cheese: Buttloads of fat, more than likely.

Normal cheese is fine if you get the fat free stuff.
>> Anonymous
>>41177
>>Normal cheese is fine if you get the fat free stuff.
>>Normal cheese, fat free stuff.
Normal cheese =/= fat free stuff.
Eat regular, good, full fat cheese, but on a very restricted intake.(Don't even think about a quesadilla) The fat free stuff isn't even worth looking at.
>> Yoshi ? !ozOtJW9BFA
>>41111At this point I am only interested in shedding weight
Big mistake. And a common mistake. If you work on adding muscle now, along with trying to lose weight it will become much easier. You muscles are constantly burning calories for energy. Your fat doesn't burn fat for energy. Make sense?
Learn how to diet.
Also 3500 calories = 1 lb fat.
1g carb = 4 calories
1g protein = 4 calories
1g alcohol = 7 calories
1g fat = 9 calories
Check out your bodies suggested daily caloric maintenance intake on one of the websites previously stated. And eat about 500 calories less than that each day. You will lose about 1 lb per week.
Now go to a fucking GYM sign up, lift some weights doesn't have to be anything crazy, and do cardio. Good luck
>> Anonymous
Ignore BMI. It is used by scientists and physicians to study and classify a large group of people. It was invented over 150 years ago when people were smaller, shorter, and didn't try to build muscle. It doesn't take the individual into account at all. I will never fall into the normal catagory of my weight. The least I have ever weighed in the past 10 years was 200, and I had a damn six-pack (I'm 5'10").

And ignore the truely morbidly obese, don't compare yourself to them or you might settle for a less-fit 'you'.
>> Anonymous
>>41178

Fat free cheese is fine. It is nothing but carbs (2g of 'em) and protein (4g). Ingredients? Whey, skim milk, milk protein concentrate and less than 2% of other stuff.
>> Anonymous
i was basically exactly like you, and only last year did i finally work out how i could lose weight. ok basically i live in a slightly hilly area, so i walked, alot, like took 2 days a week and did a 45km walk each day. First of all i wasn't tempted to eat huge amounts during the walk, and i could regulate that by taking only what i needed. to loose weight (and not gain alot of muscle) do a low intensity activity, and do alot of repetitions. Think the difference between the track runners at the olympics, long distance runners are fucking sticks, and the 100m sprinters are huge muscley and buff. This is actually a really pleasant way to loose weight, you can walk with music and take in nature at the same time.