I am obese - and need serious help with diet/workout~ HELP :(
- Thread starter Woodlewop
- Start date
AthalaRanger
New member
This other guy is probably trying to just sell you stuff. Beware!
Wayne what you need to do right now is to count calories and stick to a deficit. At your current weight you could probably eat well above 2000 and still lose weight.
I'd suggest you start eating at 2800 and see how that works out. You can later adjust it based on needs.
You can also use a number of your choosing. To know how much calories you should be eating google for 'TDEE calculator'. Do keep in mind different calculator use different formulas and spit different numbers. 2800 should work fine but it's your choice in the end.
You need to weight your food (get a food scale) and make sure you track everything and account for everything (any sugar added to beverages, any oil added to foods, if it has calories, it counts!) you are eating. You can use pen and paper, or you can get an account on My fitness pal or Fitday or you can look for an app for your phone as well. It doesn't really matter as long as you're tracking how much you're eating
If you don't know how much calories a food has, go to calorieking.com and find out!
To help you with hunger try to base your diet on unrefined, single-ingredient foods. They generally have less calories and are generally more bulkier than processed ones.
If you want to exercise, just do what you can. Don't stress too much at this point. Your diet and caloric intake are the main factors here, not exercise.
If you have any questions just ask and I'll be happy to help!
Wayne what you need to do right now is to count calories and stick to a deficit. At your current weight you could probably eat well above 2000 and still lose weight.
I'd suggest you start eating at 2800 and see how that works out. You can later adjust it based on needs.
You can also use a number of your choosing. To know how much calories you should be eating google for 'TDEE calculator'. Do keep in mind different calculator use different formulas and spit different numbers. 2800 should work fine but it's your choice in the end.
You need to weight your food (get a food scale) and make sure you track everything and account for everything (any sugar added to beverages, any oil added to foods, if it has calories, it counts!) you are eating. You can use pen and paper, or you can get an account on My fitness pal or Fitday or you can look for an app for your phone as well. It doesn't really matter as long as you're tracking how much you're eating
If you don't know how much calories a food has, go to calorieking.com and find out!
To help you with hunger try to base your diet on unrefined, single-ingredient foods. They generally have less calories and are generally more bulkier than processed ones.
If you want to exercise, just do what you can. Don't stress too much at this point. Your diet and caloric intake are the main factors here, not exercise.
If you have any questions just ask and I'll be happy to help!
AthalaRanger
New member
Well, when you say:'I want to offer you a free wellness profile' - It seems shady.
If you truly want to educate people, then do so. If you ask them to contact you, it sounds more like 'Contact me so I can sell you stuff'. A lot of spammers/scammers join this forum and do that.
--
Leaving that aside.
Can you explain how / why 2800 calories is 'Incorrect'? That is 7 Kcal / lb and a pretty low value. You can also use a calculator, but the number is going to depend on the formula and how active he is. According to calculator, his TDEE is 3399 using the Mifflin-St Jeor equation. 2800 Kcal means a 600 calorie deficit.
What he needs to do is to pick a starting point and test it. There is not a 'perfect' program, no perfect layout, and he's gonna need to adjust his intake based on real feedback, not what calculators or 'theory' says.
That's all that number is; just a starting point. You adjust it based on need.
I don't know how much calories you are currently eating Wayne, but if you are eating, say, 5000 (this is an example), there is no need to go to 1500 or 2000 immediately.
If you truly want to educate people, then do so. If you ask them to contact you, it sounds more like 'Contact me so I can sell you stuff'. A lot of spammers/scammers join this forum and do that.
--
Leaving that aside.
Can you explain how / why 2800 calories is 'Incorrect'? That is 7 Kcal / lb and a pretty low value. You can also use a calculator, but the number is going to depend on the formula and how active he is. According to calculator, his TDEE is 3399 using the Mifflin-St Jeor equation. 2800 Kcal means a 600 calorie deficit.
What he needs to do is to pick a starting point and test it. There is not a 'perfect' program, no perfect layout, and he's gonna need to adjust his intake based on real feedback, not what calculators or 'theory' says.
That's all that number is; just a starting point. You adjust it based on need.
I don't know how much calories you are currently eating Wayne, but if you are eating, say, 5000 (this is an example), there is no need to go to 1500 or 2000 immediately.
There are lots of way to reduce weight, I advised you to either you can join weight loss program or you can join gym. If you think, that you can reduce your feeding and you can lose weight that is myth. Proper diet is always needed to any type of body, so that body can take proper nutrition. You can eat freely but eat healthy not heavy diet. Only you can much take care of you body than others.
Omega
Moderator
Wayne - google Charlie Walduck... That should give you some wonderful inspiration as he went from 44 stone to 14 stone.
He did it by regular daily walking and going to a low fat diet (eating things with less than 3% fat on the label and lots of lean protein, fruit and veg.
Start regular daily walking and doing that and see where it gets you.
It is a really good first step.
I wear a pedometer for every step of the day and it can be a good way of challenging yourself to walk more.
====
Athala is right - we do get a lot of spammers who try to get round our strict rules about "not getting people to message / email them" by saying "let me know"...
It is always safest to just contact people (especially those new to the forum) via the visible threads. I think that it is best to only PM people that you have built up a friendship over a number of open postings... That way - good advice can be shared with a wider audience - and people that are here in order to simply peddle their wares know that they will be under the scrutiny of moderators and liable to banning and mass deletion if they step out of line.
I note that you did let Tierra know that you would welcome their help - but as yet they have not suggested anything...
If anything I might have suggested a few more calories than 7 calories per pound that you weigh (which Athala suggested) - in order to see if you lose weight at that level. Most people will lose weight on 7 to 10 calories per pound that they weigh - and if they lose weight on more - then they get wiggle room to lower calories if weight loss grinds to a halt somewhere down the line... This is just a rule of thumb though and it is better to use one of the formulae... It is amazing how often these rules of thumb work a treat though...
For myself - my only expertise is that I lost 12 stone in a healthy weight loss project which I did a few years back - taking my weight from 21 stone to 9 stone... I'm a bit more at the minute - but nothing to worry about...
I think that Athala's expertise is the information that he has picked up while losing about 4.5 stone over the past year. Particularly impressive since he is a teenager.
I do not know anything about Tierra other than what they have posted here. They only joined the forum on 2nd July and have a number of hallmarks of spammers close to the edge...
I found Charlie Walduck's story full of motivation and hope that it works for you.
He did it by regular daily walking and going to a low fat diet (eating things with less than 3% fat on the label and lots of lean protein, fruit and veg.
Start regular daily walking and doing that and see where it gets you.
It is a really good first step.
I wear a pedometer for every step of the day and it can be a good way of challenging yourself to walk more.
====
Athala is right - we do get a lot of spammers who try to get round our strict rules about "not getting people to message / email them" by saying "let me know"...
It is always safest to just contact people (especially those new to the forum) via the visible threads. I think that it is best to only PM people that you have built up a friendship over a number of open postings... That way - good advice can be shared with a wider audience - and people that are here in order to simply peddle their wares know that they will be under the scrutiny of moderators and liable to banning and mass deletion if they step out of line.
I note that you did let Tierra know that you would welcome their help - but as yet they have not suggested anything...
If anything I might have suggested a few more calories than 7 calories per pound that you weigh (which Athala suggested) - in order to see if you lose weight at that level. Most people will lose weight on 7 to 10 calories per pound that they weigh - and if they lose weight on more - then they get wiggle room to lower calories if weight loss grinds to a halt somewhere down the line... This is just a rule of thumb though and it is better to use one of the formulae... It is amazing how often these rules of thumb work a treat though...
For myself - my only expertise is that I lost 12 stone in a healthy weight loss project which I did a few years back - taking my weight from 21 stone to 9 stone... I'm a bit more at the minute - but nothing to worry about...
I think that Athala's expertise is the information that he has picked up while losing about 4.5 stone over the past year. Particularly impressive since he is a teenager.
I do not know anything about Tierra other than what they have posted here. They only joined the forum on 2nd July and have a number of hallmarks of spammers close to the edge...
I found Charlie Walduck's story full of motivation and hope that it works for you.
Last edited:
Wayne - google Charlie Walduck... That should give you some wonderful inspiration as he went from 44 stone to 14 stone.
He did it by regular daily walking and going to a low fat diet (eating things with less than 3% fat on the label and lots of lean protein, fruit and veg.
Start regular daily walking and doing that and see where it gets you.
It is a really good first step.
I wear a pedometer for every step of the day and it can be a good way of challenging yourself to walk more.
====
Athala is right - we do get a lot of spammers who try to get round our strict rules about "not getting people to message / email them" by saying "let me know"...
It is always safest to just contact people (especially those new to the forum) via the visible threads. I think that it is best to only PM people that you have built up a friendship over a number of open postings... That way - good advice can be shared with a wider audience - and people that are here in order to simply peddle their wares know that they will be under the scrutiny of moderators and liable to banning and mass deletion if they step out of line.
I note that you did let Tierra know that you would welcome their help - but as yet they have not suggested anything...
If anything I might have suggested a few more calories than 7 calories per pound that you weigh (which Athala suggested) - in order to see if you lose weight at that level. Most people will lose weight on 7 to 10 calories per pound that they weigh - and if they lose weight on more - then they get wiggle room to lower calories if weight loss grinds to a halt somewhere down the line... This is just a rule of thumb though and it is better to use one of the formulae... It is amazing how often these rules of thumb work a treat though...
For myself - my only expertise is that I lost 12 stone in a healthy weight loss project which I did a few years back - taking my weight from 21 stone to 9 stone... I'm a bit more at the minute - but nothing to worry about...
I think that Athala's expertise is the information that he has picked up while losing about 4.5 stone over the past year. Particularly impressive since he is a teenager.
I do not know anything about Tierra other than what they have posted here. They only joined the forum on 2nd July and have a number of hallmarks of spammers close to the edge...
I found Charlie Walduck's story full of motivation and hope that it works for you.
Hi Omega,
Tierra did PM me asking me for my Facebook and what-not, so I've basically threw a "you know what" blankie over her "help". :/
Thanks a lot for taking the time to reply back to me. It truly means a lot. I have considered all that you have said and I have Google'd Charlie. I guess my main concern/need for help is with the actual eating and gym. I need to know/understand what I should eat for breakfast/lunch/dinner and snacks (if any) and also what I should do in the gym, how often and for how long.
I've tried and failed so much stuff (although never the gym) and I've just reached the point where it's now or never. I feel my body taking a turn for the worse, I feel myself getting more and more immobile.
I need to do something, and fast..
I found a gym for £15.99 per month, but the personal trainers there are too expensive for me so it's going to be a case of doing it myself. Forums have been my last resort... I did Google for PTs in my city, but found none that were either suitable or at the right price range for my income.
*sigh* :/
A daily diary of what I eat is as followed:
Breakfast: Weetabix with sliced Banana over it, semi skimmed milk - no sugar.
Lunch: 2 slices of wholemeal brown bread, butter, iceberg lettuce and ham.
Dinner: Boiled chicken breast with frozen sprouts and some carrots.
Snacks: Rarely any but usually an Apple or Orange here or there.
Activity: Right now, almost none. But I am about to sign up to a gym in my city, once I know what I should do there and how often.
I don't know if what I'm eating is right or wrong. My math is bad and calories confuse me, so I'm not really sure how to figure it all out. I also read somewhere that frozen vegetables are bad for weightloss due to being nothing but water?
Wayne
Omega
Moderator
Thanks for letting me know that about Tierra...
Speaking from personal experience I would say that walking is the best first step - and the beauty of it is that it costs nothing to start and you can do it as much as you like.
As far as gyms go - in my opinion it is a bit of a marmite idea... Some people love them and some people hate them... If you love them - then you will probably say they are well worth the money. If you hate them - they arent...
I joined loads of gyms over the "fat years" and basically wasted a small fortune on fees... Apathy is their biggest ally... Generally they offer a free visit where they show you round and put the "sell" on you... They get you to sign up and fill in a direct debit... Loads of people do what I did and turn up for up to a month - maybe 3 times a week... Basically they always pointed me at the treadmill and the exercise bike and told me to do that... Maybe go for a swim afterwards if I fancied... You get sick of going (maybe the new year resolution is fading into the past or you have stopped envisaging a major change)... Once you miss a week it is all to easy to miss the next and get so you do not really want to go back... Generally you find that you are still paying out the direct debit a year later...
I paid a lot of money to three different gyms over the 10 years before my project and stayed as fat as ever...
I got motivated and didnt join a gym over the two years where I dropped the 12 stone... Walking was my single biggest form of exercise over that period... I just went out for a walk...
As I got thinner I introduced other forms of exercise and took various fitness classes at my local adult education centre...
Exercises are available on the internet so you can exercise different muscle groups at home without any expense if the cost is a major issue for you...
Try our sister site http://www.fitness.com/exercises/
Personal trainers can help - if they encourage you to exercise - but (aside from a level of knowledge) the big thing that they bring to the party is that it is paying someone to help motivate you... The fact that you are meeting them forces you to go to the gym. If you can once harness the motivation you can become unstoppable and do not need such things... Money should not be necessary for you to make your weight loss dreams come true.
Having said all that - I will admit that I am a member of a gym now.
In the years after losing weight - I have become addicted to certain forms of dance - and I now do a lot of zumba connected to this... I actually do about 5 or 6 hours of zumba a week and am a member of a gym because they employ my favourite zumba instructor to give three sessions a week which I want to take... I pay less money for my gym membership than it would cost to pay for these sessions individually so I get very good value for money... I will admit that the gym offers a number of other classes and fully equipped gym facilities which I never use... I pay for other zumba sessions with my favourite instructors and also do salsa / latin dancing until late most nights of the week together with daytime dance lessons... I am selective over how I spend my exercise hours and never use their facilities...
For any of us - the best form of exercise is something that they will do - if possible because they like it (as oppose to something that they feel they ought to do because it is good for them but they do not enjoy it).
Try anything that makes you move more that you have not tried before - and maybe you will find something that you enjoy. If you want to do it that is half the battle... Maybe (like me) you will find that there the soul of a dancer hiding under the excess pounds... (LOL who could have guessed at 21 stone!!!)
As for food - initially try eating clean... Check out sections on nutrition...
A good start is to try to structure your food with the following basics:
- drink 1 ounce water for every 2 pounds that you weigh
- 5 a day fruit / veg
- lean protein
- opt for low fat alternatives for things like milk, yoghurt, spread
- use fry light for frying
Having said that - some people swear by numerous different eating patterns - and people will go around telling you to try a number of things like eat 10 small meals a day or 1 big meal at a specific time... None of that matters - it is total calories that count... If you are eating healthy foods you are giving your body good fuel - and if you are being active you are burning calories...
If you do not lose weight - then the issue will be that you are eating too much so this is resolved by
a/ being stricter with portion size so you get used to what healthy shaped people consider to be appropriate
b/ counting calories and letting that determine what you can eat by aiming to hit less than a magic number
c/ exercising more to burn more calories.
Speaking from personal experience I would say that walking is the best first step - and the beauty of it is that it costs nothing to start and you can do it as much as you like.
As far as gyms go - in my opinion it is a bit of a marmite idea... Some people love them and some people hate them... If you love them - then you will probably say they are well worth the money. If you hate them - they arent...
I joined loads of gyms over the "fat years" and basically wasted a small fortune on fees... Apathy is their biggest ally... Generally they offer a free visit where they show you round and put the "sell" on you... They get you to sign up and fill in a direct debit... Loads of people do what I did and turn up for up to a month - maybe 3 times a week... Basically they always pointed me at the treadmill and the exercise bike and told me to do that... Maybe go for a swim afterwards if I fancied... You get sick of going (maybe the new year resolution is fading into the past or you have stopped envisaging a major change)... Once you miss a week it is all to easy to miss the next and get so you do not really want to go back... Generally you find that you are still paying out the direct debit a year later...
I paid a lot of money to three different gyms over the 10 years before my project and stayed as fat as ever...
I got motivated and didnt join a gym over the two years where I dropped the 12 stone... Walking was my single biggest form of exercise over that period... I just went out for a walk...
As I got thinner I introduced other forms of exercise and took various fitness classes at my local adult education centre...
Exercises are available on the internet so you can exercise different muscle groups at home without any expense if the cost is a major issue for you...
Try our sister site http://www.fitness.com/exercises/
Personal trainers can help - if they encourage you to exercise - but (aside from a level of knowledge) the big thing that they bring to the party is that it is paying someone to help motivate you... The fact that you are meeting them forces you to go to the gym. If you can once harness the motivation you can become unstoppable and do not need such things... Money should not be necessary for you to make your weight loss dreams come true.
Having said all that - I will admit that I am a member of a gym now.
In the years after losing weight - I have become addicted to certain forms of dance - and I now do a lot of zumba connected to this... I actually do about 5 or 6 hours of zumba a week and am a member of a gym because they employ my favourite zumba instructor to give three sessions a week which I want to take... I pay less money for my gym membership than it would cost to pay for these sessions individually so I get very good value for money... I will admit that the gym offers a number of other classes and fully equipped gym facilities which I never use... I pay for other zumba sessions with my favourite instructors and also do salsa / latin dancing until late most nights of the week together with daytime dance lessons... I am selective over how I spend my exercise hours and never use their facilities...
For any of us - the best form of exercise is something that they will do - if possible because they like it (as oppose to something that they feel they ought to do because it is good for them but they do not enjoy it).
Try anything that makes you move more that you have not tried before - and maybe you will find something that you enjoy. If you want to do it that is half the battle... Maybe (like me) you will find that there the soul of a dancer hiding under the excess pounds... (LOL who could have guessed at 21 stone!!!)
As for food - initially try eating clean... Check out sections on nutrition...
A good start is to try to structure your food with the following basics:
- drink 1 ounce water for every 2 pounds that you weigh
- 5 a day fruit / veg
- lean protein
- opt for low fat alternatives for things like milk, yoghurt, spread
- use fry light for frying
Having said that - some people swear by numerous different eating patterns - and people will go around telling you to try a number of things like eat 10 small meals a day or 1 big meal at a specific time... None of that matters - it is total calories that count... If you are eating healthy foods you are giving your body good fuel - and if you are being active you are burning calories...
If you do not lose weight - then the issue will be that you are eating too much so this is resolved by
a/ being stricter with portion size so you get used to what healthy shaped people consider to be appropriate
b/ counting calories and letting that determine what you can eat by aiming to hit less than a magic number
c/ exercising more to burn more calories.