I need nutritional and motivational help to lose 90 lbs.

alitaylan_tr

Hello,

Brief background. I am a 29 years old male. I'm about to have a baby girl in about a month and I want to be around as much as I can. I want to be physically fit to play with her as long as she wants. Also, I have some "potential" health problems that I can prevent by losing weight.

I am 125kg and my goal is to get back to 84kg. I am over 100 for the last 10 years.

I was diagnosed with BED (binge eating disorder). Fad diets are bad for my condition. I should follow a clean and healthy diet of 2200 kcal. With a cal deficit of 1000kcal/day, I should lose this weight in about a year. I don't rush, "healthy" is the key in my diet.

So I need sample "easy to prepare" 2200kcal diet lists. Anyone to share healthy recipes, I'd appreciate.

Also, I set two fitness goals. I want to run 10km under 1 hour. Then, I'll start to train for a sprint triathlon. My current level is "couch". I think I can walk about an hour at moderate pace (6km/h). I have an hour of lunch break that I can use for walking/running exercise until I run for 10km.

Last but not the least, I need regular check ups and motivational support when I need. Especially the ones who achieved what I want to achieve, I need real help and motivation from you guys.

Anyone to help in any way, please feel free to add me/contact me.

KateQuattro

I like that you're so ready to do everything.

What I can say is healthy, is a lifestyle change.

If you have a problem saying no, say this to yourself... Would I rather 5 minutes of happiness or to lose weight? That choice is yours alone to make.

Pre-planning is very helpful. If you know what you're going to eat for the day, you can get excited for the healthy planned choices late in your day instead of stress about the calories you have and make poor last minute choices.

It's about calories in and calories out. Of course not all calories are created equal! If you eat a 100 cal chocolate bar or a banana they're going to offer different things for nutrition, satiety, fullness and so on. But we all have to enjoy life too! If you can quit the bad food - until you're at your goal in maintenance - then cold turkey is the best way! If not, build into your day swap out treats or lesser quantities of the treats your enjoy.

You mentioned your a binge eater. Maybe you can select a few foods you really enjoy that are not crazy on the calorie side, something you can eat a lot of that's 300 calories, maybe more if its a meal (skinny pop? frozen grapes? ). Just a thought.

Take it 1 step at a time. I too have a health issue and I just do my best every week to improve on my best from last week.

Walk on the treadmill, then add small spurts of jogging, then add more spurts of jogging, then jog a little faster, then faster, then add spurts of running and jogging and so on. This will take time, don't be deterred if its 1 month in and you're still just walking and jogging, keep improving!

Lastly, when you fee like *kitten* and slip up, admit your human and pick it up tomorrow! If you don't lose weight that week because your really slipped up! Think of it as a reminder and that you didn't want to put in all that hard work at the gym for nothing!!!!

That's my 10 cents.

rubensgaspar

I'm no specialist but so far what was key for me was motivation and patience. I changed my diet, no sweets, no sodas, no sugar in coffee. the only sugar i take is from fruit. I switched to vegetables and searched a lot on how to use condiments that i like to make my healthy food tastier and it's working. I'd advise you to do the same cos it was the only way for me.

By the way I used to weight 120 when i was 19, then got stuck up and down on 90 for years but only because i always did it for the wrong reason and now i'm should be hitting my goal in about a month. Once you decide you wanna do it for you, to be healthy, to feel like you have more energy everyday you should focus on that.

not sure if it does, but I hope that helps