lose 200lbs in less then a year ?
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Maybe not. But start. Trust the mfp process. Here is what you do.
1.plug your stats into MFP set as sedentary 2lbs a week
2. Take the super generous offer of a scale
3. Log absolutely everything Before you eat it every day
4. Eat your MFPcalories and no more
5. Repeat every day . Stick with it.14 -
YAY, bjcrewe!! Well done!! Those are definitely two big accomplishments with which to start your day. That's a great carlorie-count for your first meal, too, cuz if you ate similarly for your next 2 meals, you'd be at around 2000 calories for the day. Perfect.
I'm excited for you. Please keep us updated with how it's going. (And remember--weight loss is definitely not a straight line down; it's up and down. As long as you keep trying, you haven't failed!) Best of luck to you--keep up the good work! 13 -
You've taken the first step by logging your breakfast! Keep logging and you'll find the weight falling off! Don't make it too complicated. All you need to do to start is eat at a calorie deficit. Do you have a food scale? They are only about $20.1
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HeidiCooksSupper wrote: »You've taken the first step by logging your breakfast! Keep logging and you'll find the weight falling off! Don't make it too complicated. All you need to do to start is eat at a calorie deficit. Do you have a food scale? They are only about $20.
Yes i own a food scale i have it poked away somewhere I'm going to dig it out today and start using it.
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Hey man...just chiming in to wish you the best in your weight loss. I say go for that 200lbs, and even if you don't quite reach it, you're still better off than where you started. Stick around, do the work, you'll get there. We're all rooting for you!9
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As other's have said, 2 lbs a week is pretty intense weight loss, but that is for 'normal' overweight (if there is such a thing). Since you're pushing close to 500lbs, it may be possible, but I would be concerned about the shock and negative effects that may happen to your body.
I would defiantly get under the guidance of medical professionals (doctors, nutritionists, trainers). Don't know if you can lose the whole 200 in a year, but 100 is very do-able, and I would guess that 150+ wouldn't be outside the realm of possibilities.4 -
I weighed 400.8 pounds on December 31 2016. Yesterday I weighed 225.4.
You can do it.
Around my highest weight (hospital visit so actual verified weight) I was 497 pounds in June of 2015. I was still drinking 2+ liters of soda a day and eating fast food/pizza as the main part of my diet. Just less of it.
This year I am trying, and it is working. 175 pounds *poof* gone.
I wont lie to you, it is work. But the hardest damn thing is starting.
I used to get so depressed just thinking even if I loose 200 pounds Im still a fat load of crap. But I started. And more importantly keep going.
I started out the year by very little exercise. Eating just 1400 calories a day.
Slowly began walking more and more. Working up to 1 mile at night and 1 in the morning. It took a while to get there. Once I hit 350 I joined a gym and started slowly doing daily weight lifting. Nothing crazy, just a 7 day easy lifting routine. Slowly adding in time on the stationary bike.
Once I hit 300 I started riding my bike on the road.
I do 8 miles on my bike, and then walk 2 miles before work. At the gym, I am still doing the stationary bike, and am up to 25 minutes at a very high pace. Also still doing just a general weight lifting routine. Again nothing crazy, just trying to keep from loosing too much muscle as I keep dropping the weight.
Its a progression, you cant expect to go tomorrow and do 8 miles on the bike. I started out at less than 1, and built it up slowly since May. I couldn't walk to the end of the street and back without getting shin splints in January. Now I average 13,000 steps a day.
Yes I am loosing "too fast" but I am keeping my doctor informed and he is doing regular blood work and such. Keep this in mind, that you do need to involve your doctor so they can watch out for trouble and let you know what to watch for.
Remember, to do it for yourself. Not for anyone else.89 -
Don't worry about the day to day mess ups. Look at your whole week. If you have a bad day, try to salvage it over the next couple of days.
Find out what your maintanence calories are. Judge off of that. Don't consider having that many calories as a loss. It's your "starting point".. you begin each race at the starting line. Each day is a chance to take a step off that starting line. People fail because they punish themselves for not being perfect right away. They set their goal at a 2 pound weight loss, then beat themselves up because they ate at a .5 pound weight loss. Don't get into this habit. A loss is a loss and sometimes it takes lots of little steps to win the big race.
My "maintanence" is 2420 according to mfp. I think that's too high but eh. I have it set to lose 2 pounds a week, so 1420 calories a day. But I don't get upset if I end up eating 1900 calories.. or 2100.. or even a whopping 2800 calories!! 400 calories over maintanence! (Had a bad day).. I just work harder at my goal the next day. And.. I look at my entire week to see how good or bad I did.
So.. starting Sept 8th..
Day 1. 1476 c. Gold star!
Day 2. 1720c. Not 2lbs, but def a pound.
Day 3. 2036 c. Uhh..well, under maintanence!
Day 4. 926 c. Better..need more calories.
Day 5. 1263. Good job!
Day 6. 826 c. What did I say about more calories?! Stupid keto diet!
Day 7. 2195 c. Holy bolgnese! Not THAT MUCH!!
So yeah.. had 3 not so great days that week. But guess what? Still a loss! And the next week? Try 3 days at 2400 to 2800 calories!! Rest were low again. Still.. a loss. Maybe not an awesome, ground breaking, shout it from he roof tops loss.. but I'm not complaining!21 -
2500 is not high at all. As you become a smaller person that number will decrease. Instead of a drastic "diet" that has you losing weight as fast as humanly possible, take that 2500 calorie limit and LEARN about your current eating habits. 2500 is still a big cut.
Learn what kinds of foods fit that goal, and what types of foods don't. Only you can decide if a certain food it "worth it."
Drastic diets (as in huge temporary changes) help you lose weight......that's just the first step. The second and often harder step is keeping the weight off. That's where 2500 calories comes in.....that's going to be closer to a "new" maintenance. Then you can use what you learned, making the transition easier.7 -
2500 is not high at all. As you become a smaller person that number will decrease. Instead of a drastic "diet" that has you losing weight as fast as humanly possible, take that 2500 calorie limit and LEARN about your current eating habits. 2500 is still a big cut.
Learn what kinds of foods fit that goal, and what types of foods don't. Only you can decide if a certain food it "worth it."
Drastic diets (as in huge temporary changes) help you lose weight......that's just the first step. The second and often harder step is keeping the weight off. That's where 2500 calories comes in.....that's going to be closer to a "new" maintenance. Then you can use what you learned, making the transition easier.
I agree. Do the 2500. It will work and your goals will be achievable. If you set that calorie amount too low, it will be harder to stick with. Try the 2500 and check your progress over the course of several weeks. Play with the foods that make you feel more full, then re-evaluate where you are in a few weeks. It kind of becomes a game, really.6 -
That much of a caloric restriction, you do risk having metabolism damage. I've spend the last year trying to fix that issue because i did the same losing 100 pounds for the year. I'm feeling better now, but moving forward i'm going to be more cautious. Plus, you may not be able to stand for long periods of time now, but even losing 20 pounds you will see a huge difference in you ability.7
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SeikoMonster wrote: »I wont lie to you, it is work. But the hardest damn thing is starting.[/b]GlassAngyl wrote: »Don't worry about the day to day mess ups. Look at your whole week. If you have a bad day, try to salvage it over the next couple of days.
Find out what your maintanence calories are. Judge off of that. Don't consider having that many calories as a loss. It's your "starting point".. you begin each race at the starting line. Each day is a chance to take a step off that starting line. People fail because they punish themselves for not being perfect right away. They set their goal at a 2 pound weight loss, then beat themselves up because they ate at a .5 pound weight loss. Don't get into this habit. A loss is a loss and sometimes it takes lots of little steps to win the big race.
These are both really excellent pieces of advice. Starting is *hard*, which is why I think most people are better off starting slow and letting the momentum build. It took me a while to figure out maintenance calories but once I did, I gave myself two goals: keeping my bi-monthly average caloric intake lower than maintenance, and trying to lower my average by 50-100 calories a month. Sometimes I hit my target, sometimes I don't, but I lose weight either way because I'm still under maintenance. Since you have a lot to lose, you've got a big range to work in - people who are already lean are going to have a much harder time of it. But the only way to get to your goal is to start and not to quit. Good luck!5 -
I remember reading somewhere that it isn't healthy to lose more than two pounds a week. You might want to check with a medical professional just to be certain.
2 pounds a week is a healthy limit for a person who started at a lower weight. The guideline is closer to 1% of your body weight per week. At 489, OP could lose closer to 4 pounds a week to start off with.
I'm concerned about 2,500 calories. What did MFP give you?
You said it seemed high. That's because MFP won't let you have a deficit higher than 1,000 calories/day (2 pound weight loss a week). Be careful dropping your calories too quickly. What "seems" high is still a high deficit for you, and could be unsustainable.
I assumed your height and age (25, 5'9") for TDEE, and got around 3,800. I'd suggest starting at the MFP mark (1,000 calorie deficit) and working down from there.
1% of body weight lost per week WOULD give you roughly a 200 pound weight loss in one year, but you have to be consistent. That means finding a sustainable diet plant.
Good luck!!14 -
ProdigiousDigit wrote: »https://www.amazon.com/Ozeri-ProMax-Digital-Measure-Caliper/dp/B01EK9CXZ6/ref=sr_1_1_a_it?ie=UTF8&qid=1506479731&sr=8-1&keywords=500+lb+digital+scale
Also, my 12 year old black lab was 75 lbs and on arthritis medication two months ago. Three days ago, she weighed in at 65 lbs at the vet and moves (with no meds) like she's 5 again.
No excuses! If you don't have $30 for a scale, send me your address and I'll ship you this one from Amazon.
You beat me to it. I was going to link this one https://www.amazon.com/My-Weigh-SCMXL700T-Talking-Bathroom/dp/B00MQ8A5UY
A bit more expensive than yours but has a higher weight capacity. Even though the OP does not need it, perhaps the links will help someone else reading the thread.
Good luck OP, you can do it if you want to!5 -
I will just chime in. You have already gotten a lot of great advice. When I started I was about 509 lbs. I did not have a goal weight or a specific amount that I wanted to lose in any particular time frame. I started with a commercial weight loss program at 1800 calories. I have lost 200 lbs, but it took about 2 years. I do not know your age, but you being a man and I am sure younger than me, I am sure you will have no problem dropping the pounds if you are committed to doing it. Do not give up, no matter what. That is the key for me. Support is a great resource. Mostly believe in yourself.41
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I am 489lbs i cant stand for more then 15mins without my back killing me, my whole body hurts like all the time.
I know it wont be easy at this point in my life i need to do something or i dont think ill be around much more then a year.
If anyone can give me any tips i would be greatfull.
I'm so sorry you're in so much pain. My tip would be to not set a time limit on weight loss, but to input your numbers here on MFP and stick to the calorie goal. You don't need to exercise to lose weight, just be in a calorie deficit. The hardest part is just getting started, getting past the first hurdles of "what's the use?" mentality. Every pound you lose is one pound closer to a better quality of life for you, so put one foot in front of the other and march forward! I wish you the very best of luck
I know setting a time limit is bad all that. I know it my sound odd but i want to be able to start training for a spartan race next year i know its more then likely never going to happen but its a goal to try to work to all the same.
That's a great goal! You don't need to reach a particular weight goal to start your training, start now with the little bit of movement you are comfortable doing (walking slowly for 10 minutes, for instance, stopping before your back starts hurting badly), and extending the time as your weight goes down. I think if you set a goal like 200 lbs. in x amount of time you will impact your motivation for both continuing to lose weight and training for your Spartan if you fail to lose weight at that rate.2 -
Lunch was 444 calories.40
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Lunch was 444 calories.
So far you are doing great. That's a little over 1100 so far. It's a good clean start. For something low calorie to help with hunger at non-meal times, try eggs.. or eggs on salad. One large egg is 72c. Lettuce is.. negligible. 20c In two cups. You can boil three eggs, chop it...add some mustard and a tsp of mayo.. salt and pepper. Add some peppers or onion. Use the egg salad as the dressing or add some low cal ranch or Italian. Just watch the serving size.
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Given your weight, when you start and really focus on eating at a deficit you will probably lose a decent amount of weight fairly fast. But as the pounds go down, they do start to slow down. Dont let the goal of 200 in a year become the be all end all. Even if you dont hit your goal I think the plan to try and train for a Spartan race would be fantastic! Ive seen so many people of all different sizes do that race and races like it and it's all about doing YOUR best. You got this, I'm really proud of you for deciding to start.2
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I have 3 mfp friends who have lost 200, 300, and 400 lb using MFP. All of them are kicking butt now and started this journey with the same sorts of pains and disabling obesity you experience.
Read the Success Stories. You'll find many people who started their weight loss journey near and above your weight. It can be done, it is being done. Do it.22
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