Please help a beginner lose weight or give tips

LeoGuaje7

Hi, so ive been reading these forums for a while, and decided i finally need to do something, i start University next september, so took a year off before i go, to study and get fit. Im currently 298 pounds and 6'4. I have all day free basically but have no idea what excercises to do, i walk my dog but it doesnt seem to be enough, i dont even sweat, and i live 9 miles from a gym and don't drive. I used to eat 3000+ calories a day but ive cut it down to 2300 (is that right with my weight/height?) and its do-able, but no effect, maybe im not excercising enough or eating wrong foods? any help at all is appreciated. thanks alot!

(Also, im not sure if this is true, but are fruits bad for losing weight? i was told they are due to alot of sugars, but can someone clarify? and also my goal weight is around 200lb so 98lb weight loss is needed, seems impossible )

obscuremusicreference

How many calories did the site/app say you should consume in order to lose weight? You should start there. Or use a BMR calculator. As for exercises, there are a lot of vids on youtube that don't require equipment. Buy a jump rope. And if you can get someone to give you a ride to yard sales/craigslist sellers/thrift stores, you should be able to pick up cardio machines.

Good luck!

Liftng4Lis

Eat at a caloric deficit and you will lose weight. No, fruits are not bad for losing weight, but with anything, you want to eat in moderation, as eating too much is.
As far as exercise, try downloading some apps to take on your walk, such as C25K. Alternately, work out videos and most important, try to incorporate strength training as soon as possible.

peachyfuzzle

How much room do you have in the place where you're living? If you're too far away from a gym, a weight-lifting setup is generally small, and inexpensive.

You can also walk. You don't need to sweat to burn calories, but if you walk at a moderate pace a few miles per day, it'll definitely help burn more quickly.

Like it's already been said though, eating at a caloric deficit is the massively largest part of losing weight.

debubbie

Is the 2300 calories the number that MFP set up for you when you created your weight loss goals? If so, then it is helping you to lose weight each week in a healthy way if you stay at that number. After you lose 10 pounds or so it is recommended that you reset your goals because you have less weight you will need less calories to function.

I prefer to eat fruit to help me lose weight because of the vitamin benefits and some fruits like apples help me to feel fuller longer. I personally don't worry about sugar intake too much, I try to avoid man made junk foods that contain lots of sugars (candy bars, suckers, pop, snack cakes). I focus more on my protein, carbs, fats, fiber, and iron intake.

As for exercise, start with 20-30 minutes 3-4 times a week for a couple of weeks and slowly build from there. Definitely incorporate some weight lifting to build muscle and some cardio for additional calorie burns. There is debate about which is better cardio versus strength training and I think that is dependent upon your personal goals, but I think doing both helps to "cover" all your bases. As you continue to work towards your goals you will find which one works best for you in meeting your goals. More importantly, pick fun activities that you enjoy and feel like you can do without them feeling like work.

Remember that your weight will fluctuate like crazy and some weeks when you are working hard and eating below your calorie goals that it seems like nothing is happening on the scale, don't let that deter you from your goals! Most people on here recommend using inches lost, smaller clothing sizes, improving level of fitness (going from walking one mile to running a mile without stopping), amount of weight they can lift, and number of pushups they can do serve as a guide that they are getting in better shape and improving their health.

Good luck!

LeoGuaje7

peachyfuzzle wrote: »

How much room do you have in the place where you're living? If you're too far away from a gym, a weight-lifting setup is generally small, and inexpensive.

You can also walk. You don't need to sweat to burn calories, but if you walk at a moderate pace a few miles per day, it'll definitely help burn more quickly.

Like it's already been said though, eating at a caloric deficit is the massively largest part of losing weight.

Not too much space really, and what does caloric deficit mean? ive seen it alot on here, i heard it means eat less than you burn, how on earth am i supposed to burn 2k+ calories though? seems impossible

maidentl

LeoGuaje7 wrote: »

peachyfuzzle wrote: »

How much room do you have in the place where you're living? If you're too far away from a gym, a weight-lifting setup is generally small, and inexpensive.

You can also walk. You don't need to sweat to burn calories, but if you walk at a moderate pace a few miles per day, it'll definitely help burn more quickly.

Like it's already been said though, eating at a caloric deficit is the massively largest part of losing weight.

Not too much space really, and what does caloric deficit mean? ive seen it alot on here, i heard it means eat less than you burn, how on earth am i supposed to burn 2k+ calories though? seems impossible

At your size, you probably burn 2000/day just doing what you're doing now. I am just over half your size and burn 1600 on a lazy day.

malibu927

98 pounds is not impossible. There are people on here who have lost over 300 pounds!

You burn calories just by living. The good thing about MFP is that the calorie deficit it gives you is calculated without exercise, so if you aren't able to, you'll still lose weight. Just make sure you're accurately logging everything you eat and drink.

LeoGuaje7

Interesting, thanks. Is there a website which i can calculate all these things to give me an accurate number on how many calories i need to consume?

SLLRunner

Hi Leo,

Welcome! The only thing required to lose weight is to eat at a calorie deficit.

If you are not losing weight after cutting back, you are still eating at maintenance.

Weigh your food, log all your calories, and stay within your calorie goals and you will lose weight.

Exercise is an added plus--it provides great health benefits and raises your Total daily energy expenditure, which allows you to eat more calories. If you want to exercise and you can't get to a gym, I suggest you continue to walk or look on you tube for some exercise videos you like.

Good luck.

malibu927

LeoGuaje7 wrote: »

Interesting, thanks. Is there a website which i can calculate all these things to give me an accurate number on how many calories i need to consume?

scoobysworkshop.com is a good one to use