Now or never.

[fatguy_pk]

Hello everyone!

I am a 25 year old male who has just graduated from university and entered the work life. I've been fat most of my life but for the past 6 years I have been adding around 10lbs to my weight every year.

I need to stop. I need change. If I don't change now, then i'll likely remain a fat guy my whole life (which is likely not much longer at this stage).

I am 5 foot 8 inches and weigh 290 lbs. I am going to start today and have set of goal of losing 90 lbs in 1 year. So I wanna weigh in on 200 lbs 1 year from today.

Not sure where exactly to start. But for now I am going to cut down on my meals and eat no more than 2500 calories per day plus do at the very least 40 minutes of elliptical 5 days a week.

Any suggestions? I've attached a very gross and disgusting picture of me. I do not want to look like this. Sorry to gross you folks out but that's me current to the minute. I hope I can post something SIGNIFICANTLY different 1 year from now. I.A.

 

[fortyfour]

At least you have a sense of humour and a good sense of self by the sounds of it.

How did you decide on 2500 calories per day? Is that x significant amount below your RMR? (resting metabolic rate - which include exercise)?

Is that sound good.

Its tricky to suggest ways to start. Some are big on the calorie counting thing. I think its important to know how many calories are in what you eat but i take a slightly different approach. I figure out well balanced meals that will satisfy me, which are healthy, and which are low enough in calories to lose weight.

I think its very important not just to eat lower calories but to eat good food that fills you up. hence hte importance of creating nutritionally decent meals. I've got some links to some easy ways to help out with that on about my diary (link below).

I also think its a really good idea to keep a detailed food log. When you are losing weight, you have to be a little bit obsessive. Focussed would be better but we all start out being obsessive about it. AFter a period of time, i'm sure most people find a way to be focussed and less obsessive. But the thing is, you can never afford to lose sight of your goal.

Just start and fine tune your process as you go. I've found that each time i go on a diet (i'm now 47) i get better at it. My rules - which some find too hard - are things i've worked out over time that work for me. We each have to find out our own way.

One good thing to start off with, is drinking more water. Give up whatever it is you habitually drink and drink water instead. I've done that and i am sure its made it all a lot easier. If alcohol is a problem, you really do have to find some way to control it. Either quit or stick to no more than one drink per day or two drinks per session if you only drink during a session. Then leave if you can't make do on soda water or tomato juice. You have to be strict with alcohol because it leads to loss of judgement and you end up eating a lot of junk.

Good luck.

ps get into cooking. Its fun and rewarding.

 

[amy1985]

Hi, and welcome

90 pounds in a year is a lofty goal- it's just above the generally recommended weight loss. But it's good you're aiming big.

Where did you get your 2500 figure from? Have you calculated a number for you? I'd recommend looking at a BMR calculator (easy to find on a search engine) and work out your calorie requirements (the one I used used the Harris Benedict formula to incorporate activity levels into the number, then recommended a reduction of 500-1000 calories in order to lose 1-2 pounds a week). Having a calorie deficit is key to weight loss, so I think it's important you at least keep an eye on that number. (I also suggest calorie counting, but having an awareness of the calories in things you buy and eat is the next best thing if you don't want to do that)

I'm no expert on exercise- I hope they'll come along and advise you- but I seriously recommend doing more than just aerobic work. 40 minutes on the elliptical is a lot (I do 15 minutes 3-5 days a week on my current plan, along with other things). Are you doing this at a gym or at home? Either way, you'll also need to incorporate strength training into your program (weights and such), as this will counter some of the muscle loss that you'll experience in a calorie deficit, allow you to have better definition when you reach your goal, and help you to lose more weight (muscles need more calories to burn than other tissue- it's not huge from what I can gather, but it's an advantage nonetheless).

Here, I'd recommend you do a few things. First, read the stickied posts for some really useful information on how to go about this- you won't regret it. Then go and check out the diary section for ideas and inspiration on how to lose weight. If you want to, start up your own diary for support and accountability. (My diary will give you an idea of what a calorie counting diet looks like- although I keep more detailed records than you'd need to because my program makes it easy- keeping in mind I'm aiming to eat between 1400 and 1900 calories a day so I get to eat much less than you. That being said, hopefully if you look at it it'll also make it clear I'm not starving myself or depriving myself of nice food)