I want to be here for a long time to come and my weight of 261lbs (130 over what I shoudl be) is causing me health problems. I have to start somewhere and I need to find other individuals who understand and can lend some advice and support. Everyone around me is SKINNY, and cant understand why I cannot get up and run 20 minutes everyday!! I have 6 kids ranging from 22 years down to 6 years and I want to be around to see grandchildren from everyone of them. I just dont know how to really start...
Time for a change
- Thread starter mcw6bc
- Start date
I hope some of this you may find useful.
You've started already by coming here and asking for help.
Next start a diary on the weightloss diary page and start logging everything you eat throughout day. If you put sugar in your tea or coffee, make a not of it. If yo'uve got questions or issues, write it down and someone is bound to see it. Or start a new thread on the On TOpic section.
Next on the way to figuring out what sort of diet meals you want to eat, and what sort of rules you want to follow on your diet, start by just cutting out all the junk and start now., or at least tomorrow.
Next find a BMR calculator online, put in your height, weight and any other info they ask for. Read up on what BMR means. I don't want to explain it again. Its a pretty easy and a good concept. You need to work out your Resting Metabolic rate which is how many calories your body burns in a day including your exercise. You lead a sedentary life so say that.
Ultimately this will tell you how many calories you can eat each day and lose weight when you subtract between 500 and 1000 from the RMR number.
then you tailor your meals to fit that number of calories using a calorie calculator thing. This is a fairly tedious process but there are web tools and there are also labels on packages.
OR if you don't want to count calories, look for some online guidance about how much of each type of food you need to eat each day eg
how many serves of vegetables, complex carbohydrates, proteins etc. for example see here
and here
to get you started.
You are not going to get everything worked out on day one so don't worry. Just start and work it out a bit as you go along.
Whatever you are drinking all day long, give it up and replace it with water. If its sodas, coffee with sugar or drinks like that make the switch. Its really quite easy and you will be grateful. Water has no calories, it fills you up and you need it anyway. About 8 glasses a day is enough for most people in ordinary circumstances.
Then read some diaries and see what other people are doing.
You could also buy or borrow some nutrition books. I feel that a good understanding of nutrition will really help you towards success in weightloss. It has helped me a lot.
You can come to exercise later when you've started losing a bit of weight and feel motivated that way.
Also get some decent scales. I weigh myself daily but some people have problems doing this. Read my diary to see how i handled the ups and downs. Use measuring cups and spoons in your kitchen to make measurable portions when serving and preparing food.
Since you've got kids, figure out a diet that is good for the whole family. Kids don't need to eat junk any more than you do.
Try to stick with three meals and two light snacks a day. A light snack if your meal is decent should only be a piece of fruit ideally. But if you meals are light too your snacks will need to be more substantial. Anyway you've got your calorie allowance so you can spread it about how you like.
You've started already by coming here and asking for help.
Next start a diary on the weightloss diary page and start logging everything you eat throughout day. If you put sugar in your tea or coffee, make a not of it. If yo'uve got questions or issues, write it down and someone is bound to see it. Or start a new thread on the On TOpic section.
Next on the way to figuring out what sort of diet meals you want to eat, and what sort of rules you want to follow on your diet, start by just cutting out all the junk and start now., or at least tomorrow.
Next find a BMR calculator online, put in your height, weight and any other info they ask for. Read up on what BMR means. I don't want to explain it again. Its a pretty easy and a good concept. You need to work out your Resting Metabolic rate which is how many calories your body burns in a day including your exercise. You lead a sedentary life so say that.
Ultimately this will tell you how many calories you can eat each day and lose weight when you subtract between 500 and 1000 from the RMR number.
then you tailor your meals to fit that number of calories using a calorie calculator thing. This is a fairly tedious process but there are web tools and there are also labels on packages.
OR if you don't want to count calories, look for some online guidance about how much of each type of food you need to eat each day eg
how many serves of vegetables, complex carbohydrates, proteins etc. for example see here
and here
to get you started.
You are not going to get everything worked out on day one so don't worry. Just start and work it out a bit as you go along.
Whatever you are drinking all day long, give it up and replace it with water. If its sodas, coffee with sugar or drinks like that make the switch. Its really quite easy and you will be grateful. Water has no calories, it fills you up and you need it anyway. About 8 glasses a day is enough for most people in ordinary circumstances.
Then read some diaries and see what other people are doing.
You could also buy or borrow some nutrition books. I feel that a good understanding of nutrition will really help you towards success in weightloss. It has helped me a lot.
You can come to exercise later when you've started losing a bit of weight and feel motivated that way.
Also get some decent scales. I weigh myself daily but some people have problems doing this. Read my diary to see how i handled the ups and downs. Use measuring cups and spoons in your kitchen to make measurable portions when serving and preparing food.
Since you've got kids, figure out a diet that is good for the whole family. Kids don't need to eat junk any more than you do.
Try to stick with three meals and two light snacks a day. A light snack if your meal is decent should only be a piece of fruit ideally. But if you meals are light too your snacks will need to be more substantial. Anyway you've got your calorie allowance so you can spread it about how you like.
Thank you!!!
Thank you for your words of support!! I am getting some meal plans together, found out that I can have approximately 1500 calories per day in order to lose weight and I will start there. My eldest leaves on Sat. for a year long TDY in Korea with the USAF, so that will be a great time for me to start my new eating regime.
Thank you for your words of support!! I am getting some meal plans together, found out that I can have approximately 1500 calories per day in order to lose weight and I will start there. My eldest leaves on Sat. for a year long TDY in Korea with the USAF, so that will be a great time for me to start my new eating regime.
