Just Staring Out

[legalwriter]

I am in the "before" stage of trying to lose weight. I am commited to living a more healthy lifestyle. It's been about three weeks since I made the commitment to live a more healthy lifestyle. I was almost completely sedentary and now I am walking at least 60 minutes a day six days a week. I started slowly at about 20 minutes at a time. I am also planning to start lap swim on a daily basis at the local high school. I wasn't sure what my start weight was at but I just bought a new scale. I am currently at 405 pounds. I plan to weight myself on a weekly basis. I know I have a long way to go but I am really committed to losing weight and to be more active and health. I am considering this a lifestyle change for the rest of my life. I've cut back to about 1200-1300 calories a day and drinking about 80 fluid ounces of water a day. I have struggled with my weight but have been able to lose weight before when I was commited to it. About 10 years ago, I lost about 120 pounds and got down to about 200 pounds so I know I can do it. But the weight came back on after I got married. I also used to walk as my main form of exercise but I got an ingrown toenail that really hurt so I stopped walking. I have since had the toenail removed permanently. My magic formula is to cut back my consumption and increase my activity level (diet and exercise). My mother has bariatric surgery a few years ago but I want to loose the weight on my own through diet and exercise. I feel a lot better already now that I have been exercising daily and I look forward to walking. I try to get in at least 60 minutes a day as my main form of exercise. I am also keeping a journal of all of my food consumption and exercise. I also have a daily journal where I reflect my thoughts. I think a food and exercise journal helps. I am also relying on my faith and prayer for support and strength. I attached my photo (face redacted) of my "before" picture. Any advice or encourage is certainly welcome.

 

[dulcegozo]

Congratulations on committing and starting your lifestyle change! just remember that no time will be easier to start than now! keep it up and remember that you deserve this!!!

 

[Frogged]

Welcome to the forums and congrats on your decision to change, legal


A few things that stuck out in your post though. You say you cut your calories back to 1200-1300 a day? That's not ideal for weight loss factoring in your current weight. May I ask how tall and old you are?


You need to create a deficit of ~500 calories based on what your daily caloric needs are. Someone of your weight should definitely be eating more than ~1300 calories per day.


For example, a 6ft 30 year old man who weighs 405lb and does at least 30min of exercise a day should be consuming roughly 4000 calories per day. For fat loss, reduce that to ~3500.


Eating too few calories can result in entering starvation mode. Your body will then start to eat away at your muscle first before the fat reserves. Bad, bad, bad The water is good, but you need more fuel. As I've read before, the body is like a furnace - it needs fuel to burn.


I know it sounds counterproductive, but you really have to eat and eat healthy! Smaller meals every 2-3 hours is ideal throughout the day. Get plenty of fiber for digestive purposes and feeling full, protein to keep your muscle building, and carbs for the energy. More detailed information is readily available online A quick Google search will provide loads of content!


Congrats on losing all that weight prior, but as you can see, it's easy to put back on if you're not careful and then you have that whole 'yo-yo diet' thing going. Make sure you establish a good regimen that you can do for the rest of your life. It's not a diet, and depriving yourself of substantial meals and not getting enough calories is not something you can do indefinitely.


Good luck to you, legal! Keep us updated with your progress