Over weight, out of shape.

ThE ObEsE OnE

ThE ObEsE OnE

New member
Hello there forum people. You can call me Seth if you wish. My post is a bit ranty, but I need some help.

Ok, I'm over weight, I know this, I wanna change it.

I'm 6'7", 244lbs. I just lost 6lbs after doing a 3 day fast of drinking only water and eating absolutely nothing. My goal is 180lbs - 200lbs That's what my heart doctor wants me to be. I just want to look good, even if I'm not ripped, I just want to be slender. I have horrible self confidence, and it's hindering my ability to socialize.

I tried a low carb diet where you consume no more than 60 carbs a day, I pushed it and tried no more than 30, last time I did that I lost 20lbs. Basically, no soda, no bread, no fruits with sugar, no grains, etc. Carbs equaled the enemy then. Sadly, I went off of it and started bad habits again, and put on even more weight. I'm going into a low carb diet again now, but that aside, I'm curious to know if any of you have suggestions, recommendations, etc... I can not eat for 3 days, so I can control anything to do with not eating certain foods or limiting portions, so any idea is game.

I am a lazy bastard, I hate to work out, I lack motivation and muscle mass, my right lung is messed up and I can't breathe fully, and I have a heart condition that limits what I can lift. So, bench presses and push ups, etc, can kill me.

Suggest what you will. I hate myself as is, so, anything I lose is an improvement. I don't have much money, so diet pills and expensive equipment are out of the question.

SO, I'm asking you people, how can I get my fatness in shape? If this can't be answered in my intro, please direct me elsewhere so I may repost this for some support.
 
Welll ... hmmm. :)

First of all welcome. This is a good place full of good information, if you're of the mindset to want to learn and make use of it.

My four pieces of advice for you would be this:

1 - Ditch the fad diets, the fasting, the starvation, the pills, the extreme stuff that you can't maintain.

2 - Sign up for a free account at Fitday.com and start logging the food you eat. You'll see how many calories you get per day and where your nutrition is coming from and that will help you know where to cut back.

3 - Carbs are not the enemy, nor are they "bad" foods. Ideally a nicely balanced diet is around 40% carbs / 30% protein / 30% healthy fats. You don't have to stick exactly to that ratio, but it's a good place to begin.

4 - Exercise. You don't have to go out and spend a thousand dollars on a gym, run a marathon in the first week, or any of those extreme things. Just start moving. Start walking. Get up and get moving for a solid 20 minute period each day. There are lots of people here who have lost weight just by eating right and walking.

Take it one step at a time and don't try to overwhelm yourself. This is entirely possible and doable ... but you do have to want it.
 
Thanks for the info. I made an account on Fitday.

Today I've had:

2 scrambled eggs, one slice of Velveeta cheese, and a small boneless pork chop fried.
1 Slice of banana cream pie
2 tablespoons of macaroni and cheese made with Velveeta cheese.
1 Small sweet pickle.

I have a question, fads aside, I like eggs a lot. Are they a good food to eat? Like, for breakfast, maybe 2 or 3 scrambled eggs and some cheese, or maybe bacon/turkey bacon? Is that bad or good? Or like a 4 egg omelet and some veggies/cheese for dinner?

That'd also help me, some meal suggestions, like what is a good exaple and what is bad. Might help gt me on track if I had some form of plan to start with.
 
I will echo what Kara said. As tall as you are, you are not that terribly overweight, so there is no need to panic. Just start eating right, and make it a permanent change to the way you eat.

Kara suggested Fitday for tracking your nutrition. Another is the USDA mypyramid.gov web site. This will tell you how you compare to the recommendations of the food pyramid. I prefer to use my own spreadsheet. But however you do it, I think the calorie counting is the key.

For an example of a balanced diet, you could google "2000 calorie diet" and you will find several. One thing I'll tell you right off the bat - you need to eat more veggies.

As far as the eggs are concerned, they're okay in moderation. I wouldn't eat 2 or 3 every day. Too much cholesterol. Especially with heart problems. What's your doctor say?
 
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ThE ObEsE OnE said:
Thanks for the info. I made an account on Fitday.

Today I've had:

2 scrambled eggs, one slice of Velveeta cheese, and a small boneless pork chop fried.
1 Slice of banana cream pie
2 tablespoons of macaroni and cheese made with Velveeta cheese.
1 Small sweet pickle.

I have a question, fads aside, I like eggs a lot. Are they a good food to eat? Like, for breakfast, maybe 2 or 3 scrambled eggs and some cheese, or maybe bacon/turkey bacon? Is that bad or good? Or like a 4 egg omelet and some veggies/cheese for dinner?



That'd also help me, some meal suggestions, like what is a good exaple and what is bad. Might help gt me on track if I had some form of plan to start with.
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Where are your fruits and vegetables?? A healthy diet should contain lots of fresh foods, especially fruits and veggies. They are filling, and generally low calorie...and good for you!
 
Well, I am ashamed to admit I don't eat many healthy fruits or veggies. Closest I get is bananas and carrots. <,< I like carrots and ranch dressing, and bananas are just good plain, but I think I read somewhere that bananas are not good for dieting, not sure...

I also like kiwis, strawberries, apples (sometimes), raisins, but I don't get to eat them often. I'm 18 and live at home, so I just eat whatever my mom gets, she doesn't always buy my favorite fruits lol.

Hmmm... I also love to eat sunflower seeds, like David brand in the shell with salt, I am addicted to them, but I'm out right now <,<
 
Since you do not much like vegetables, you should look into blending Veggies/Fruits together into smoothies. Its a great way to hide all the amazing things you can get from vegetables, with the great taste of fruit.

Also, if you like the taste of cheese... A steamer + veggies + moderate amount of cheese = another great way to hide the veggies. Broccoli & Yellow Colliflour are my favorites for this.

These are techniques I picked up a few months ago. I have lost like 30 lbs. Good luck dude.
 
I heard of something like that, the smoothie things. I think one I saw had strawberries, orange juice and broccoli or something... I can't remember. I also saw something on tv, V8 V-fusion, they have fruit and veggies mixed I think, could that be good as well, or is there added sugars and stuff in those?

And I'd have to grow to like the broccoli & Yellow colliflour with cheese, my mom likes that, but I don't >.< I could try it though, food is food, just gotta get past the taste. Guess you can grow to like anything.

Thanks for the suggestions.
 
ThE ObEsE OnE said:
I heard of something like that, the smoothie things. I think one I saw had strawberries, orange juice and broccoli or something... I can't remember. I also saw something on tv, V8 V-fusion, they have fruit and veggies mixed I think, could that be good as well, or is there added sugars and stuff in those?

And I'd have to grow to like the broccoli & Yellow colliflour with cheese, my mom likes that, but I don't >.< I could try it though, food is food, just gotta get past the taste. Guess you can grow to like anything.

Thanks for the suggestions.
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I never tried a V-Fusion, but it appears to be legit. Of course there is natural sugar, so you gotta drink with moderation as with all sugary drinks. But it is far & beyond better then any soda you are going to find !

When I can't do it myself, I like Odwalla Superfood. If you don't look at the color of it, it tastes like a strawberry smoothie & has some amazing nutritional benefits. See if you can find it next time you go to the supermarket.

I saw that too with Montel on an info-mercial. But the dude is right. What I like about doing it about myself, is I can use what I want. It blows my mind to see how well you can hide the taste of spinach & the like. Not only that, but the lady's dig it !

Again, Good luck dude !
 
Eggs are fine. They are about the healthiest thing you ate today. ;)

Just a bit of an analysis here:

2 scrambled eggs, one slice of Velveeta cheese, and a small boneless pork chop fried.
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Velveeta is fake cheese that is SKY HIGH in sodium. If you want to lose weight, don't eat Velveeta. :) The boneless pork chop is fine, but don't fry it. Or if you must pan fry it, use a low cal frying spray. Add some fruit to your breakfast - or veg.

1 Slice of banana cream pie
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Banana cream pie does NOT count as a fruit. ;) Sorry, but the sugar and fat in the pie offset any nutritional value from the limited number of banana you get. If you want to lose weight, pie for lunch is not an option.

2 tablespoons of macaroni and cheese made with Velveeta cheese.
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See above about Velveeta.

Where's the rest of it?

Seriously - this is NOT enough food for you and it's solid starch and carbs (with the exception of the eggs and the pork chop).

You should aim for about 40% of your diet to be from carbs, 30% from protein, and 30% from healthy (HEALTHY) fats.

For you, at your weight, 2000-2200 calories per day should be a perfect amount for you to lose weight and not starve yourself. What you ate today may have exceeded that in calories (the pie, the cheese, etc.) but it was far from nutritious calories.

HEALTHY food in reasonable choices. :) That's what's going to help you lose the weight. Not pie, fake cheese, and macaroni.
 
Seth, I too am an egg addict. Scrambles in particular are my Achilles heal. Listen to Kara, add some onions, peppers & tomatoes. I love em so much I had to cut my serving size damn near in half. But I always got veggies in it. If you can't stand the taste even after that, try hot sauce or even a lil ketchup? Whatever floats your boat. Maybe try light ranch dressing with the carrots, its not even noticable.

Ditch the Velveeta, despite the creamy goodness. Not worth the boat load of salt dude !
 
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First of all, thank you everyone for the info and time.

T_T *waves goodbye to the best (fake) cheese on the planet*

And for the frying, I think my mom uses some form of vegetable oil, not real grease. I don't know if that'd make it any better, but yeah.

Ok, so, eggs = good.

V-fusion = good in moderation.

Fruits and veggies = good.

Pie and cheese = bad. (No real surprise, the best things are the worst T_T lol)

So, would doing a scramble/omelet for breakfast/lunch every day be an ok thing? AND, is white bread ok to eat? Or should it be swapped out for another kind, or just avoided all together?

I could eat eggs every day and be happy lol, I love over easy, scrambled, egg salad (maybe even on lettuce if bread is bad), etc...
 
So, would doing a scramble/omelet for breakfast/lunch every day be an ok thing? AND, is white bread ok to eat? Or should it be swapped out for another kind, or just avoided all together?
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There's no reason you couldn't have eggs every morning. Go for it. :)

I'd go with whole grain bread of some kind over regular white. You can even get white whole grain if you just can't stomach whole grain ... but really a good whole grain bread with some texture is best.
 
Ok, thanks, I'll start that then. I think a 2 egg omelet with some veggies in it would be good, then I can go on a walk/jog. I live in the middle of nowhere with a lot of country road, including hills. I've been trying to walk out my driveway several times a day, its not a long long walk, but it's a start for me (if I run to long, my lungs start to hurt, and, with the cold air here, that makes it worse recently, so I can jog out my drive, but not back, I have to stop running and walk.)

I suppose I should maybe, mix up my walks with running, then going back to walking? I'm not sure what to do really, I have a hard time doing most floor workouts like situps and push ups, so I was hoping cardio would work for now.

Could someone maybe give me a good starting cardio/waking/whatever program, like, just a routine to get me in?
 
I suppose I should maybe, mix up my walks with running, then going back to walking? I'm not sure what to do really, I have a hard time doing most floor workouts like situps and push ups, so I was hoping cardio would work for now.
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Walking is fine. :)

I would recommend that you start with walking and slowly build up to more.

I do believe that strength building types of exercises are important as they help you retain muscle. Do you have to do them? No ... but they will make things easier and faster in the long run.

Things like pushups, squats, crunches, lunges, etc. are all good - you don't have to jump into them 100% ... start slow and maybe do pushups against a wall at first. Build your stamina.

Don't feel like you have to lift a ton of weight or run a marathon right out of the starting gate. :) It all takes time.
 
Ok, thank you, then walking it is for now.

And I'm not sure if I mentioned it or not, but I have a condition called Marfan's Syndrome, it limits a lot of physical activities that involve a lot of strain. The main thing it does is weaken your aorta artery and make it susceptible to dissections/aneurysms. I am never supposed to lift more than 50lbs, or strain too much in general, that's why some of the things like bench presses and etc are off limits to me. I also have to take a beta blocker (some form of blood pressure regulator) called Nadolol (it's gotta be good, right? it has "lol" in it. xD), to help keep pressure off of my aorta.

But that aside, yup, tomorrow I wake up at 10am, make myself an omelet, and go for a walk. My try to see if I can salvage an old bike thingy i have outside, one of the things ya pedal in place on, it's seen better days through. xD Hopefully I don't get shot. It's deer season here. Hunters everywhere -_-
 
ThE ObEsE OnE said:
Ok, thanks, I'll start that then. I think a 2 egg omelet with some veggies in it would be good,
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I hope you don't think a few veggies in your omelet will be enough. Here is the food pyramid recommendation for servings of vegetables.

The Food Pyramid suggests 3 to 5 servings of vegetables each day. One serving of vegetables can be:

1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or raw
3/4 cup of vegetable juice
 
If you really like eggs I would suggest egg whites. Try to stay away from processed cheese as well as fried things. Make some realistic goals for yourself and this will help motivate you. Keeping a food journal is a good way to calculate and observe what you are eating.

Good luck!
 
Thanks people.

So far, today I have had this:

2 egg omelet (Said 70 calories per egg) (NO CHEESE :) HAHA!) with green pepper, mushrooms and tomatoes (Don't know how many calories...). Less than a teaspoon of A1 steak sauce (One tablespoon said 12 Calories), salt and pepper. (The mushroom was half of one of those white, round, ones you buy fresh in the store. I know it's not a veggie, but yeah...)

1 Lean turkey sausage link (Got 11 left, so if these are good, I'll gladly eat more), fried in vegetable oil. (2 links said 120 calories, so I cut that in half and had one instead.)

1 pack of Crystal light Citrus Splash mixed into a 20oz bottle of water. (10 calories)

1 orange. (No clue how many calories)

Was that an ok lunch? (I woke up late cause it is rainy and dreary and cold here. Needless to say, I don't get to go on my walk today -_-)

AND, would anyone help me with some suggestions what I could have for dinner? I saw a recipe on here for banana fries, so I told my mom to get some bananas today, and whatdaya know, she did! lol. So, I can try those sometime. But yeah, maybe a few recommendations for a good healthy dinner to include veggies and stuff.

I'd really appreciate it. My family has a bad history with cooking classic home cooked deep fried artery clogging meals. So, that's why I'm kinda clueless on what to eat.
 
That all looks good, but I want to point out a few things:

2 egg omelet (Said 70 calories per egg) (NO CHEESE HAHA!) with green pepper, mushrooms and tomatoes (Don't know how many calories...).
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Did you cook this in any oil? Oil has LOTS of calories. 1tbsp of oil is about 120 calories.

1 Lean turkey sausage link (Got 11 left, so if these are good, I'll gladly eat more), fried in vegetable oil. (2 links said 120 calories, so I cut that in half and had one instead.)
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Again, you can't just count the calories in the sausages, you have to count the calories in the oil you fry it in as well.

1 orange. (No clue how many calories)
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I really really really recommend signing up with fitday.com and starting to log your food. The database at fitday lists all these foods and their calories and nutrients. That way you don't have to guess - and as you enter foods you eat regularly they become part of your favorites and you can add them easily.

A medium orange, btw, is about 65 calories. :)

AND, would anyone help me with some suggestions what I could have for dinner? I saw a recipe on here for banana fries, so I told my mom to get some bananas today, and whatdaya know, she did! lol. So, I can try those sometime. But yeah, maybe a few recommendations for a good healthy dinner to include veggies and stuff.
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What kinds of things do you like to eat and what will your mom cook? I love to cook and have quite a collection of recipes that I can offer ...
 
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