I currently weigh around 325 pounds and I'm on medication that causes me gain and keep weight on. I can't stop taking the meds so I have to do it some other way, also I was fat even before the meds, they just made it worse. I would walk to school except it's a long way away. I don't have a whole lot of free time. I also live in the middle of nowhere out in the country. Since I'm out of shape already it's hard for me to do almost any kind of exercise. I've tryed to eat healthier but most of what I eat is microwaved stuff since my mom usually just tells me to find something to eat and there's nothing else around. I want to lose the weiight as quickly as possable but I don't know how.
I need to lose 175+ pounds.
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Alright, buddy, I was in a similar boat, about 315 bud didn't have a med problem. I'd say step 1. would be don't start making generic "healthy choices" Ease into it, eat what you want in smaller increments. If the serving size is 4 pieces, eat 4 pieces. Heck, if you can stand it, eat 2.
2. Set a stretchable limit on your daily intake. I went for about 2500 calories per day. Don't go insane on this that 2500 is the ABSOLUTE limit for a day. have a piece of cake if you friggen want to just don't go overboard. Don't freak out if you went "over the limit" for the day. It doesn't have to be calories but it was the easiest thing for me. And holidays are a time to say "screw the diet, it can wait until after.".
3. Start doing SOMETHING. When you get out of a chair, jump out of the chair. Do some jumping jacks every now and then. When you start to lose the weight more will become available to you. I know when I was my heaviest I couldn't do a standard push-up, now I can do about five. (I know, I've still got a ways to go) One of the best things you can do here is get someone to walk with you. Not necessarily an exercise partner, but someone you can walk around town with. Anything to get you moving.
Also, I am not a fitness instructor. Everything I say could be entirely false, I'm just saying what was best for me. Good luck though!
2. Set a stretchable limit on your daily intake. I went for about 2500 calories per day. Don't go insane on this that 2500 is the ABSOLUTE limit for a day. have a piece of cake if you friggen want to just don't go overboard. Don't freak out if you went "over the limit" for the day. It doesn't have to be calories but it was the easiest thing for me. And holidays are a time to say "screw the diet, it can wait until after.".
3. Start doing SOMETHING. When you get out of a chair, jump out of the chair. Do some jumping jacks every now and then. When you start to lose the weight more will become available to you. I know when I was my heaviest I couldn't do a standard push-up, now I can do about five. (I know, I've still got a ways to go) One of the best things you can do here is get someone to walk with you. Not necessarily an exercise partner, but someone you can walk around town with. Anything to get you moving.
Also, I am not a fitness instructor. Everything I say could be entirely false, I'm just saying what was best for me. Good luck though!
Go for runs until you can't run very much farther, then walk as fast as you can back.
Expand the route every time you run it. You'll be surprised how much farther you'll be able to run each time you do it.
Expand the route every time you run it. You'll be surprised how much farther you'll be able to run each time you do it.
I used to weigh 250 in middle school but I managed to lose about 100 pounds in under a year. And I had to maintain my weight while taking pills that increased my eating appetite a great amount.
The biggest factor for me to lose weight was to watch what I eat. Read labels on food packages and avoid eating at restaurants. Avoid trans fat whenever possible, it's hard to do since it's everywhere, but it'll help. Count calories on what you eat and set a daily limit on calorie consumption. Microwaved food can be okay. Maybe you can ask your mom if you can go grocery shopping with her and pick out food by reading labels. Try to go for low calorie, low sodium, no high-fructose corn syrup and no hydrogenated oils. I'm no nutritionist, but that's what honestly worked for me. I have no idea what your eating habits are, but be careful. Some people go on strict diets that are eventually ruined because of a single donut that breaks their habit.
If you drink a lot of soda, switch to water and drink 1 or 2 sodas a day.
And I know this is an annoying cliche, but absolutely no fast food. If you absolutely have to, get a burger by itself with no fries and obviously no milkshakes.
Try eating less and less. Basically eat if you're hungry. If you aren't, don't eat a full meal at breakfast, lunch or dinner depending on the time of the day. Don't starve yourself obviously, because your body does need food and you wouldn't burn calories. Eventually your stomach will eventually shrink and you will get full quicker.
Sorry if I can't be of more help here, but I don't know how good you are about self control. I try to avoid going to parties just because I can't control myself around food. :/
You should treat yourself every once in a while with something you really love, but you can't say you are dieting if you treat yourself with something unhealthy everyday.
Now exercise. You may be out of shape, but you have to start somewhere. You said you live out in the country, so go out on walks and jogs. Start off easy then work your way up. For me, I started off alternating between walking and jogging for 30 minutes. Push yourself to a reasonable level. The hardest part (for me anyway) here is to not get bored of it, so try to find someone to do it with or listen to music. And try to do sit-ups and push-ups everyday, perhaps when you wake up in the morning.
Now probably the most difficult part for people wanting to lose weight is to stay motivated. Unfortunately, it'll be a long while until you reach your goal. If what you are trying isn't working, try something else in your exercise routine or diet. Keep in mind that you won't lose weight everyday though. Feel free to ask me questions, and I'll try my best to answer you. Now I wish you good luck. Trust me, putting on your normal clothes to find that it is too big feels great.
The biggest factor for me to lose weight was to watch what I eat. Read labels on food packages and avoid eating at restaurants. Avoid trans fat whenever possible, it's hard to do since it's everywhere, but it'll help. Count calories on what you eat and set a daily limit on calorie consumption. Microwaved food can be okay. Maybe you can ask your mom if you can go grocery shopping with her and pick out food by reading labels. Try to go for low calorie, low sodium, no high-fructose corn syrup and no hydrogenated oils. I'm no nutritionist, but that's what honestly worked for me. I have no idea what your eating habits are, but be careful. Some people go on strict diets that are eventually ruined because of a single donut that breaks their habit.
If you drink a lot of soda, switch to water and drink 1 or 2 sodas a day.
And I know this is an annoying cliche, but absolutely no fast food. If you absolutely have to, get a burger by itself with no fries and obviously no milkshakes.
Try eating less and less. Basically eat if you're hungry. If you aren't, don't eat a full meal at breakfast, lunch or dinner depending on the time of the day. Don't starve yourself obviously, because your body does need food and you wouldn't burn calories. Eventually your stomach will eventually shrink and you will get full quicker.
Sorry if I can't be of more help here, but I don't know how good you are about self control. I try to avoid going to parties just because I can't control myself around food. :/
You should treat yourself every once in a while with something you really love, but you can't say you are dieting if you treat yourself with something unhealthy everyday.
Now exercise. You may be out of shape, but you have to start somewhere. You said you live out in the country, so go out on walks and jogs. Start off easy then work your way up. For me, I started off alternating between walking and jogging for 30 minutes. Push yourself to a reasonable level. The hardest part (for me anyway) here is to not get bored of it, so try to find someone to do it with or listen to music. And try to do sit-ups and push-ups everyday, perhaps when you wake up in the morning.
Now probably the most difficult part for people wanting to lose weight is to stay motivated. Unfortunately, it'll be a long while until you reach your goal. If what you are trying isn't working, try something else in your exercise routine or diet. Keep in mind that you won't lose weight everyday though. Feel free to ask me questions, and I'll try my best to answer you. Now I wish you good luck. Trust me, putting on your normal clothes to find that it is too big feels great.
make an excel document that tracks your progress in whatever you do.
this will actually help you to stay motivated because if you keep up with your regiment you will see progress in the chart while you may not feel there is progress. It helps greatly.
this will actually help you to stay motivated because if you keep up with your regiment you will see progress in the chart while you may not feel there is progress. It helps greatly.
To add to and emphasize [user]Scde2[/user]'s informative post:
[ul]
[li]eat smaller portions 5-6 times a day rather than 2-3 big portions (this will make digestion easier, and increase your metabolism)[/li]
[li]eat breakfast every single day (gets your metabolism going; it slows down while sleeping)[/li] [li]drink lots of water (and as little soda as possible)[/li]
[li]exercise on a regular basis (start small, work yourself up each day)[/li]
[li]eat slowly (and not until you're full, until you're satisfied)[/li]
[li]eat only eat when you're hungry[/li]
[li]stop eating about 3 hours before you go to bed[/li]
[/ul]
So long as you continue doing these things on a regular basis, and cut back on junk food, you will start seeing a difference in a few weeks. You'll also start feeling more energized rather than fatigued. It's something that's easily given up on because it takes time and dedication, but if you pull through, you'll feel great. Eventually you'll feel shit if you don't exercise, or if you dip into the junk food too.
[ul]
[li]eat smaller portions 5-6 times a day rather than 2-3 big portions (this will make digestion easier, and increase your metabolism)[/li]
[li]eat breakfast every single day (gets your metabolism going; it slows down while sleeping)[/li] [li]drink lots of water (and as little soda as possible)[/li]
[li]exercise on a regular basis (start small, work yourself up each day)[/li]
[li]eat slowly (and not until you're full, until you're satisfied)[/li]
[li]eat only eat when you're hungry[/li]
[li]stop eating about 3 hours before you go to bed[/li]
[/ul]
So long as you continue doing these things on a regular basis, and cut back on junk food, you will start seeing a difference in a few weeks. You'll also start feeling more energized rather than fatigued. It's something that's easily given up on because it takes time and dedication, but if you pull through, you'll feel great. Eventually you'll feel shit if you don't exercise, or if you dip into the junk food too.
The best thing you can do if you're in school is to join a sport. For me, I joined Track & Field, then the next year i joined football and boxing. Along with the great exercise you will get, you will also make great friends who will be proud of you for putting in the effort that other people don't on the team.
ALSO, do not forget to take the diet advice mentioned by Scde2 and zombiesinc. GOOD LUCK!
ALSO, do not forget to take the diet advice mentioned by Scde2 and zombiesinc. GOOD LUCK!
Now, I don't have any experience with this myself, but I can give you one tip at least.
Don't keep unhealthy food around the house. Going for a chocolate bar or a bag of chips is way too easy if you have a supply in your kitchen at all times. Make it so that if you want a snack, you will have to go to the store to get it.
Also: Start walking places rather than driving. Walking really isn't that bad. You get some time to think, and the fresh air feels good. Driving is only for when you are in a hurry.
It's better for the environment as well.
Whenever you have some task to accomplish, see if there is a way to do it that includes manual labor.
And don't stress about it; try to make it natural. Forcing yourself into dieting and then freaking out when you don't get the results you want is practically the worst thing you can do.
Edit: And when you eat; don't eat until you're full. Imagine if you will that you are going to have a nice dessert afterwards that you want to save some room for.
And you should of course avoid eating fast food. Try to learn how to cook good, somewhat healthy, food for yourself.
Don't keep unhealthy food around the house. Going for a chocolate bar or a bag of chips is way too easy if you have a supply in your kitchen at all times. Make it so that if you want a snack, you will have to go to the store to get it.
Also: Start walking places rather than driving. Walking really isn't that bad. You get some time to think, and the fresh air feels good. Driving is only for when you are in a hurry.
It's better for the environment as well.
Whenever you have some task to accomplish, see if there is a way to do it that includes manual labor.
And don't stress about it; try to make it natural. Forcing yourself into dieting and then freaking out when you don't get the results you want is practically the worst thing you can do.
Edit: And when you eat; don't eat until you're full. Imagine if you will that you are going to have a nice dessert afterwards that you want to save some room for.
And you should of course avoid eating fast food. Try to learn how to cook good, somewhat healthy, food for yourself.
1 cup of soy sauce
2 tablespoons of vegetable oil (olive, soy or similar)
salt & pepper (you dose this yourself. Half a teaspoon of salt and a sprinkling of pepper oughta be enough.)
2 cloves of garlic (mashed)
1 tablespoon of chopped fresh ginger (optional)
Then mix it all together in a bowl.
Slice the chicken filet into bitesize pieces, put it in the bowl, and let it soak in the marinade for 15-30 minutes (warning: it's easy to get the time the chicken should soak wrong. The first time I made this the chicken tasted nothing but soy sauce.)
Then toss the chicken pieces in the frying pan (moderate to high heat, you don't want to burn them, but you don't want salmonella either.)
Eat it with some rice and salad. I just love iceberg salad. Try it.
2 tablespoons of vegetable oil (olive, soy or similar)
salt & pepper (you dose this yourself. Half a teaspoon of salt and a sprinkling of pepper oughta be enough.)
2 cloves of garlic (mashed)
1 tablespoon of chopped fresh ginger (optional)
Then mix it all together in a bowl.
Slice the chicken filet into bitesize pieces, put it in the bowl, and let it soak in the marinade for 15-30 minutes (warning: it's easy to get the time the chicken should soak wrong. The first time I made this the chicken tasted nothing but soy sauce.)
Then toss the chicken pieces in the frying pan (moderate to high heat, you don't want to burn them, but you don't want salmonella either.)
Eat it with some rice and salad. I just love iceberg salad. Try it.
Carrots. If you're hungry, eat fresh carrots or spinach.
They're very nutritious, and a foot long carrot is only like, 40 calories or something. If I want a snack, I just pull it out an gnaw on one of them.
Also, to make the transition to water easier, go find some light cran-grape, or cran-raspberry juice. Slowly water it down.
I do about one parts juice to five parts water now. (Even filtered, the water here tastes TERRIBLE.) In a packaged juice like that, you're not getting much, but a bit of cranberry in your diet can go a long way towards preventing urinary infection, can be a gateway for kidney disease.
If you aren't very fit or have trouble motivating yourself for a full workout, try just stretching your entire body every now and then. It feels surprisingly satisfying.
They're very nutritious, and a foot long carrot is only like, 40 calories or something. If I want a snack, I just pull it out an gnaw on one of them.
Also, to make the transition to water easier, go find some light cran-grape, or cran-raspberry juice. Slowly water it down.
I do about one parts juice to five parts water now. (Even filtered, the water here tastes TERRIBLE.) In a packaged juice like that, you're not getting much, but a bit of cranberry in your diet can go a long way towards preventing urinary infection, can be a gateway for kidney disease.
If you aren't very fit or have trouble motivating yourself for a full workout, try just stretching your entire body every now and then. It feels surprisingly satisfying.
Having the opposite problem, I am probably the last guy to give any sound advice to losing weight. I have been trying to gain weight until I hit my thirties. I got depressed when girls that got comfortable enough to tell me how much they envy my weight and how I could eat anything. Maybe, if I was a girl, it would be great, but since I am a guy, not so much. My eating attitude was that I hated to eat. I would get tired of chewing, ate slow, and lost my appetite fairly quickly if like everyone else was done, I was done even if I barely touched my food. To give you an idea where I was, a six inch Subway's sub would make me full. My stomach size now is at a foot long Subway's sub and a bag of chips. I gained 30 pounds, finally.
I have had friends who were really overweight. Two were XXXL in shirt size at around 5'9" in height. My other friend was around 6'3" and was way over 400 pounds so much that, his knees were bad because of it. One of them decided to get surgery to cut a portion of his stomach out, another decided to take the Lap-Band on the top portion of his stomach, and the other did it naturally.
We all lead to two things, stomach size and willpower(somewhat). My friends all had the stomach size to eat a whole large pizza to themselves in one meal. They could eat +8 bean and cheese burrito from Del Taco by themselves in one sitting on a constant basis. Your stomach has the ability to grow or shrink. If you eat a certain amount of food, three meals a day on a constant basis with no not enough amount of activity to burn it off, well, see where that goes. The one that did it naturally, cut his intake by about 25% less. He substitutes beef for chicken. He goes for walks for a regular basis. He lost about 10 pounds in a month. I asked him how does that felt. He said hungry. He is hungry all the time, but after about a week to a week and a half, hunger pains went away. He felt full at eating at 25% less after awhile then he ate 25% less than that. Hunger pains again, like last time but he kept his mind on doing something else and he adjusted fine. It has been a year on this course, he has lost 185. He wears a XL now. He eats less than me and is comfortable with that portion. Great thing about him though, I have known him for like eight years, never had a girlfriend, but now, he does(I knew he had it in him).
The other two that had surgery, lost alot of weight really fast. The friend that had a portion of his stomach removed took the longest time to recover(about 6 months). He was suffering. He was always sick in the stomach, always tired, throwing up, and he couldn't do anything. The Lap-Band friend took about a month to recover but same symptoms as the other guy. Their body had to adjust to that drastic change and that's the hard part, but they are alive and eating way less now though.
Last but not least, maybe get your mom involved to help you lose weight. But this kind of help can be a double edged sword. Some people may push to the point in making the person they help feel bad which could lead to depression then more eating, a rebellious feeling. Just be aware like you are aware now of your weight to tell her how you feel if she is making you feel bad and how that is not helping. They are trying to help after all, just using the wrong tool.
P.S. SORRY FOR THE LONG POST. This is my ADD version and it is still long.
I have had friends who were really overweight. Two were XXXL in shirt size at around 5'9" in height. My other friend was around 6'3" and was way over 400 pounds so much that, his knees were bad because of it. One of them decided to get surgery to cut a portion of his stomach out, another decided to take the Lap-Band on the top portion of his stomach, and the other did it naturally.
We all lead to two things, stomach size and willpower(somewhat). My friends all had the stomach size to eat a whole large pizza to themselves in one meal. They could eat +8 bean and cheese burrito from Del Taco by themselves in one sitting on a constant basis. Your stomach has the ability to grow or shrink. If you eat a certain amount of food, three meals a day on a constant basis with no not enough amount of activity to burn it off, well, see where that goes. The one that did it naturally, cut his intake by about 25% less. He substitutes beef for chicken. He goes for walks for a regular basis. He lost about 10 pounds in a month. I asked him how does that felt. He said hungry. He is hungry all the time, but after about a week to a week and a half, hunger pains went away. He felt full at eating at 25% less after awhile then he ate 25% less than that. Hunger pains again, like last time but he kept his mind on doing something else and he adjusted fine. It has been a year on this course, he has lost 185. He wears a XL now. He eats less than me and is comfortable with that portion. Great thing about him though, I have known him for like eight years, never had a girlfriend, but now, he does(I knew he had it in him).
The other two that had surgery, lost alot of weight really fast. The friend that had a portion of his stomach removed took the longest time to recover(about 6 months). He was suffering. He was always sick in the stomach, always tired, throwing up, and he couldn't do anything. The Lap-Band friend took about a month to recover but same symptoms as the other guy. Their body had to adjust to that drastic change and that's the hard part, but they are alive and eating way less now though.
Last but not least, maybe get your mom involved to help you lose weight. But this kind of help can be a double edged sword. Some people may push to the point in making the person they help feel bad which could lead to depression then more eating, a rebellious feeling. Just be aware like you are aware now of your weight to tell her how you feel if she is making you feel bad and how that is not helping. They are trying to help after all, just using the wrong tool.
P.S. SORRY FOR THE LONG POST. This is my ADD version and it is still long.
I don't want to go into to many details, since I'm not a nutritionist or have any training. You can find all the information you need on the internet and magazines (I recommend Men's Health, as a subscriber for many years it gives good advice). Anyway, here are a few tips that worked for me.
Drink water, not flavored water, just the plain stuff as much as possible. Drink a bottle (I keep a reusable one in my refrigerator just for this purpose) as soon as you wake up.
Remember to lift weights. If you only do cardio, you will lose muscle mass as well as fat. Muscle burns more calories anyway.
Have a plan, whatever it is, just don't wing it. Also, remember small goals over time is better than large goals in the distant future.
This is most important, keep doing this as long as you are alive. Weight loss and fitness is not something you can start and stop. It has to be a lifestyle, or you will gain the weight back as soon as you stop and it will be harder to lose it again a second or third time.
Drink water, not flavored water, just the plain stuff as much as possible. Drink a bottle (I keep a reusable one in my refrigerator just for this purpose) as soon as you wake up.
Remember to lift weights. If you only do cardio, you will lose muscle mass as well as fat. Muscle burns more calories anyway.
Have a plan, whatever it is, just don't wing it. Also, remember small goals over time is better than large goals in the distant future.
This is most important, keep doing this as long as you are alive. Weight loss and fitness is not something you can start and stop. It has to be a lifestyle, or you will gain the weight back as soon as you stop and it will be harder to lose it again a second or third time.
Keep eating snacks, just change what they are. Clementines and mandarin oranges are amazing, and there's these single serving microwavable vegetable cups in the freezer section of most grocery stores. Broccoli and cauliflower are bey far the best, but they have a bunch of them. Also, to reinforce what has been said above, substitute all drinks with water. Try getting a filter, instead of bottled water, though, it's better for the enviornment.MonkeyspiderB said: