Need help.
 

I came to America back in 2008. I have put on almost over 50 pounds of fat, anyone care to advice on what I need to do? Not with standing wiring my mouth shut .I am so depressed, in all honesty, can hardlly see me willy anymore. I am not joking by the way.

Funny thing is I used to power walk and be active thru to Dec 2013, since then have done nothing except carb out and I guess I am paying the royal price now. Depressed....

try and cut out sugar, watch your calorie intake and get back to walking...

Amen, I since Jan 2014 didnt care about sugers anymore nor carbs and stopped walking. I just find it hard to swallow excuse the pun that in a mere 6 months or so I could do this much damage to myself.

PS glad I dont have to do up my shoe laces.

Diet is a big part. Start exercising as well! Will make you a much happier person. I get down when I miss the gym for a week.

Permanent weight loss via a diet and exercise program doesn't work. Lifestyle change does. Other than weight loss surgery, which you probably don't qualify for, the next most successful aid to effecting lifestyle change is Weight Watchers.

Weight loss surgery has about an 80% success rate as measured by the number of people who lose 50% of their excess weight and keep it off for 2 years. Weight Watchers has about a 20% success rate. Internet advice from a car enthusiast forum has about a 2% success rate.

Very funny and cool!
And if i may add being on this forum like the for sale section it will lessen your weight 99%!!!!....on your wallet!:tup:

Carbs are your enemy! Not just sugars but also breads and pasta. Use coconut milk instead of dairy. It has more calcium and the good fats your body needs. Exercise! But you know that one.

Forget all the diets. As has been mentioned, it takes a lifestyle change to keep weight off. Train yourself to eat a little less at each meal and get back in the exercise habit. Between meal snacks can pack on pounds in a hurry - give 'em up or try switching from high-calorie snacks to something else. Quit smoking pot - it gives you the munchies. :)

Its like a damn viscous cycle you put on weight and boy do you get lazy. My energy levels are down the toilet.

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I dropped 60 pounds in the last 1.5 years and have kept it off. That is with out exercise too as I have a severe knee injury that keeps me from much activity except walking (and that hurts too!)

What did I do? I cut processed foods out of my diet. It was easier than I thought. Eat only foods that you prepare at home out of healthy vegetables and meat. It takes a bit longer to do and is a bit more expensive but I am SO worth it. It is a lifestyle change for sure.

Another by product of this is that I am no longer medicated for high blood pressure and my blood sugar level is regular. I am winning in everyway!

Best of luck to you.

Good point about the blood pressure. Mine is on the slight high side, especially after I vape.

Issue as said before is portion control, when I drink I eat like there is no tomorrow. All this since Christmas , sucks but I need to address this before it gets totally out of control, my belt notch was a 4 now its on the last one barely!

Suggestions change based on who you are, what makes you happy, what you may be allergic to, etc. But here are some general things. I subscribe to eating small snacks through the day, but there are always proponents of various ways to eat on all sides...

Food:
- drop soda. drink water, tea, juices, smoothies, instead.
- for snacks, drop packaged, salty foods. Replace with fruits, unsalted nuts, veggies.
- get a blender and add in smoothies to your snack/eating rotation
- eat less processed food. eat more fresh food
- cook more (as needed or as you feel comfortable doing)
- when you go out, get the salad or chicken or fish and not the burger/pasta/wings...
- generally speaking, the more greens and fruits, the better. Few people get fat (in a bad way) off good foods.
- eat less salt or salty foods
- eat less calories overall
- don't watch television or listen to high beat music while eating meals; slow down, chew, take your time, and you'll end up eating a bit less as your body can signal you're no longer hungry before you've eaten too much.
- simply start eating smaller meals; if you're still hungry, add in a few more small snacks during the day.
- if you do beer regularly, start to cut down. look into wine as an alternative, or even hard alcohol. if you can go without beer entirely, just cut it out unless out with the boys.
- if you do takeout or eat out or even do fast food and just want the bad stuff, get a medium instead of a large. but if you have a fast food habit, you could also just try getting their salad, iced tea, and baked chicken/turkey options.

On the other side is you generally just need to get your heart rate up, i.e. exercise.
- figure out what you can do for exercise, and do it. walk, jog, jump rope, exercise bike, actual bike, gym equipment...just aim to get your heart rate up (and usually sweat a bit), aka cardio.
- don't be scared of some weight training or free weights. even going with low weight and high reps can increase your metabolism, heart rate, and energy levels.

- get a subscription to men's health or men's fitness for a while. These mags tend to repeat themselves year over year, but they are packed with ideas and information if you stick with them for a year or two.

Some people are goal-oriented, and need to set goals. Some aren't. I would just suggest making lifestyle changes like the above, as a foundational start to getting fitter. You can always go much more hardcore if you want, both with diet and exercise, but that's usually pretty personal and specific.

Exercise is a good component to add as one aspect of achieving a healthy lifestyle. As a cornerstone of a weight loss program, it's not very useful. As long as you can eat more calories in 5 minutes than you can burn in two hours on the treadmill, and almost anybody can (and does) do that, dietary management becomes by far the most important part of the necessary lifestyle changes.

Very few people can effect those lifestyle changes without help, primarily having some kind of structured framework to follow. Nutritionist, personal trainer, Weight Watchers, whatever....your odds of success are higher. Otherwise, you will absolutely most likely end up just another yo-yo dieter.

diet pepsi. :yum:

I think people can change their lifestyles on their own. It's just that they need the actual drive to do it, and self-awareness to know when they're cheating themselves. Bad habits need to be exposed and permanently eliminated, or at least specifically mitigated.

Then again, at least in the US in general, most people think there are just a few magic things you can do and poof, done. We're pretty lazy, in general.

i've heard pickin up a coke habit is a great way to lose weight.

Or meth ?

I forgot to mention that I also stopped smoking about a year ago. Figured the 20 pound rule played it out.

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What's in your fridge and pantry right now?

Jump squats, kicks, push up, pull up combos between sets will make it quick.

Sure. They can, but don't.



Until you quit doing them.

When dieting you really have to keep into a steady pace. If you don't eat at all basically every day, you'll end up not having energy to go to the gym or any exercise. Gotta watch out for Carbs and Calories. Get your BMI done, then base off your calorie intake on that. Set a limit for each day. Say you can eat 3,000 calories a day to keep the same weight according to your BMI. You want to set a 1,500-2,000 calorie diet per day therefore set up yourself with an eating plan each day. So you can eat 3,000 calories per day to keep the same weight, if you eat more than that, you'll gain weight, if you eat less than that you'll lose weight.

Start off slow and work your body to see what doesn't stress you physically, mentally, and stomachly. Using my example, not being your actual BMI. Plan to eat 3,000 calories a day to begin with, use whatever means you need, 5 small meal portions a day whatever. Now plan an exercise plan. If you jog for 40-45 minutes at a steady pace on the road or treadmill, thats a guaranteed 400-800 calorie decrease. If you add lifting weights before hand my guesstimate would be 100-300 calories decrease.\

If you ate and exercise each day this is the calculation. 3,000 calories - 1,000 = 2,000 calories.

Just remember, have your rest days. Work your way up to 5-6 days workout every week with at least 2 or 1 days off. For now, try working out 1 day on, 1 day off.

If you can't begin this, then be happy for who you are, than what you are not.

PS: Don't expect to see results right away, losing weight takes time. It's not like lipo suction.

around xmas time i hit 185/190lbs (i graduated HS at 130lbs and 3% body fat mind you) so i felt terrible.

cut out 90% of sugars that i didnt need (pop/soda, energy drinks, candy...)
cut portions down slightly
ate better less fattening foods
cut out some breads/pasta when i can (i'm italian so that is damn near impossible)
no exercise just slight diet change.

feburary i was at 165lbs

since i've been around 162-172 ever since with never cutting out drinking. i think i would die if i did that lol.

even small changes will help get you started towards a goal.

gradual change is best for just starting out. no one likes going cold turkey (diet joke? lol)

bout to make a push to drop to 155-160lbs for summer.

i'm 5' 10" if that matters.

diet changes will

bloody 50lbs! :mad:

Bah, now you are just like the rest of us Fat assed Americans. :P

As others have said, diet is a huge part of it. Here's my advice:

-To completely cut out everything you're 'eating wrong' probably isn't going to work; very few people succeed going cold turkey on hard-set eating habits. Every couple weeks, pick something that you will cut out of your diet, and replace it with something healthy. I would also recommend having a cheat day. Every Sunday, I eat WHATEVER I want for the whole day. And the other six days, I make sure to have food prepped (usually cooked over the weekend) and ready to eat throughout the week. Some common foods I eat:

Brown rice (lots of it)
Sweet potatoes (baked, nothing added)
Chicken (just not fried)
Fish and shrimp
Beef once or twice per week max
Steamed broccoli
Fruits
Greek Yogurt
Raw nuts

As for exercise - lord there are so many options. Again, don't go into it expecting to turn into a beast in a month; it will take time, and probably lots of it (no offense to you, it just does). When going to the gym shifts from a chore to part of your weekly grind, you'll see results fairly quickly. I like the advice to start off training every other day. First start doing cardio, stretching, and light strength training. Then after about a month of clean eating and consistent training, shift your routine to more moderate strength training. I really like Muscle & Fitness magazine; they have alot of routines and easy to read advice.
Finally, take a before picture of yourself, and take another each month (no more frequently than that). If you really want it, and you stick to it, you'll be shedding fat and buliding muscle in no time.

PS - One more thing. When you first start exercising you're going to feel HORRIBLE. Your body will hurt for DAYS after one workout. You CAN'T stop at that point. You have to keep going. The fatigue and soreness will pass after just two or three workouts, don't let it make you quit!

Good luck bud, let us know how it goes.

Figure out how many calories you are consuming a day by keeping a detailed log.

Then deduct about 20% from that total as your new goal and resume logging.

Humans are naturally bad at making accurate judgments without quantification and record keeping, so better to write it all down and use a calculator rather than a rough estimate. You can look up nutritional info on the package or online. Note the serving sizes...

Now begin regular exercise. If you are out of shape, start with basic stuff -- walk a mile each day, eventually get up to jogging that mile. Then aim for a mile+.

Start with light stretching and 10 push ups and 50 sit ups each morning before breakfast. Then when that gets too easy, add 5 - 10 to each. Log that too.

Weigh in after two weeks; then again in a month, and so on. Re-evaluate target calorie goals and exercise regimen as well.

Cut out booze for a while -- a six pack is nearly a thousand empty calories. A bit less for light beer. A bottle of good red wine is about 600 or more calories. A shot of whiskey is around 100. You get the idea...

Good luck.

limey mate...not sure your age; totally understand your predicament as i've been thru it---WATCH OUT FOR FORTY !!!...everything changes for the worst if'n you don't make adjustments for the better---TRUE STORY...good luck, mate...