lose 200lbs in less then a year ?
Replies
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2500 too low in my opinion, given your current weight and the fact you're not used to tracking food. If I were you I'd increase it to at least 2800. You burn a lot of calories just for normal and necessary body function. Please don't drop below that calorie range. And make sure that the calories are well balanced protein/fat/carbs with enough vitamins and minerals. The calculator I just used showed a TDEE (calories you use every day) at 3,800 - assuming you are sedentary. Dropping to far below that can lead to health problems. A nutritionist may be able to tell you how low you can go with less risk.
It also may seem too high because you're not used to measuring food. Get a digital food scale and weigh everything you eat in grams. It may shock you how small a serving of cereal and such is, or how many calories are in ranch dressing...
I second the advice on not setting an arbitrary time limit/amount on weight loss. It's too easy to lose and regain that way. Much better to make smaller changes that you can sustain for the rest of your life - like weighing and tracking food.
If I were you, I'd set a few mini goals to get started - logging everything for 2 weeks, losing the first 15 pounds, exercising 1 minute more per day, finding 3 (free) online resources for community support of some kind in your area, whatever you can track to see yourself making progress.9 -
Yay! Go, you!
Just keep going @bjcrewe . Do what you can, exercise wise. If that means walking to your bedroom and back 200 times a day, so be it! Walk during commercials, walk your clothes to be put away one shirt at a time. When I was losing, I would take one item out of the hamper at a time for laundry. One item out at a time to go from the washer to the dryer. I would do squats while waiting for food to cook, or whatever I could do.
Everyone telling you to eat more; I would stick to the 2500 and maybe get a professional nutrition plan, but you don't even need that. Just eat better today than you did yesterday and study that food diary to figure out how you can get even better nutrition. There is plenty of information at your fingertips if you have the internet. Vegetables, fruit, protein, some fats. Done and done.
You are our hero, my friend. Keep us posted!!6 -
@bjcrewe good on you for doing this and for posting, that takes personal strength and courage...which is to say those same qualities will eanble you to reach your goal. I am down about 100 pounds in 2 1/2 years, it took longer because I am older and a woman and my metabolism doesn't respond as quickly as a younger guy's will!
I also googled "sitting exercises for men" (also "chair exercises") on YouTube which you might be able to do, and and there were a lot of those. Go get 'em!3 -
there are simple movements you can do with body weight, while seated. Something as simple as lifting your legs up off the ground and holding them there for a few second, do 10 or 20 reps. Hold your arms straight to the side until you can't hold them anymore. Just do movements that you find taxing, and do them a bunch.
But at the end of the day, diet is orders of magnitude more important for successful weight loss than exercise. It's a heck of a lot easier to not eat 1000 calories than it is to burn 1000 calories through exercise.10 -
I'm planing on trying to save enough money by next month to buy a fit it to better track the steps and what now they are not cheap so it will take me at least a month or more to save enough.4
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I'm planing on trying to save enough money by next month to buy a fit it to better track the steps and what now they are not cheap so it will take me at least a month or more to save enough.
in the mean time, set a recurring timer. You can use your phone if it's capable, or a cheap kitchen timer. Set it for an hour, every hour get up and do something. anything. walk around the living room until you're tired, clean a dish in the kitchen, do a strength exercise like I described above. just...something.
A fit bit eventually will help you quantify that, and give you a little extra nudge to hit higher numbers. But the first step is just doing something.
Remember, you're not in this alone. Lots of people here with the same struggles, lots of people who've been through it and succeeded. Everybody here is rooting for you!17 -
Awesome goal!
I don't know if the full 200 is achievable in a year - just crunching numbers that is a massive deficit. 120 would be safer, but who knows until you try? I lost ~60 lbs my first year just following the safe & moderate guidelines MFP set for me. I started with a 2lb/week deficit and once I started getting towards my goal this slowed to 1.5, 1, and 0.5 lbs/week.
Just take this slowly. Don't try to take on too much at once, but each day move a little more and stick to your MFP calorie intake.1 -
Life is long, weight loss and fitness take time. But time you have. Even pessimistically you have decades of life ahead of you, and pessimistically in just a few years you can completely turn everything around. Weight loss seems like it takes forever, but in reality compared to your time on this earth it's a drop in the bucket.8
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GlassAngyl wrote: »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.
Protein, fiber and fat are filling components, but it's not the same formula for everyone. I do like an egg salad sandwich at lunch.3 -
I'm planing on trying to save enough money by next month to buy a fit it to better track the steps and what now they are not cheap so it will take me at least a month or more to save enough.
If you have an iPhone you can track your steps using that, and I believe it links to your MFP account but don't quote me on that.5 -
Good for you for starting here. For what it's worth (not much, I'm just some random stranger) I'm proud of you for starting.
I started at 307 two days before New Years. I lost very quickly at first. We're talking five pounds a week for a few weeks. That's apparently normal, and okay at our size. In a few weeks your body will adjust and slow down to 1% of your body weight, if it doesn't, increase your calories until it does.
I was a hundred pounds or so lighter than you and female and MFP had me on 2200 or so at first. I'm now 263 and on 1950 and THAT'S too low for me (I fidget). I also think 2500 is too low for you. I like the suggestion of upping it to 2800 for a few weeks and seeing what you get. You can always drop it later!
I have lost 45 pounds so far this year. I would probably have lost more, but I took a three-four month diet break this summer and ate at maintance. I should lose at least 50 total by the end of the year. I'm happy with that. I figure it'll take two more years to take the other 100 pounds off. I'm okay with that too. I don't stick to it every day, but I keep most of my days at /under my limit.
Forgive yourself when you go over your calories. You will. I have 37 years of habits, thought patterns, and beliefs to change verus one year of better behavior. Of course it's going to be hard. But we can do it.
I sew an infographic on Pinterest the other day. For every pound you lose you reduce the pressure on your knees by four pounds. You may not lose all 200 pounds in a year, though you might, but anything will help!
If you'd like to add me I'd love to cheer you on.12 -
Anyone want to know abit more about me i have posted a bit on the introduce yourself form.6
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I'm planing on trying to save enough money by next month to buy a fit it to better track the steps and what now they are not cheap so it will take me at least a month or more to save enough.
Right now I'd focus on diet though and logging food accurately.
You can buy a less expensive pedometer to track steps.
https://www.amazon.com/3DTriSport-Pedometer-Accurate-Distance-Exercise/dp/B00MXENYD6
Some seated workouts:
https://www.youtube.com/embed/videoseries?list=PL-3ha1N51FWOHt_G7xKX_Eq_94_NFsVk1
https://www.youtube.com/watch?v=azv8eJgoGLk
https://www.youtube.com/watch?v=OA55eMyB8S0
https://www.youtube.com/watch?v=1xC9khisFPA
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I'm planing on trying to save enough money by next month to buy a fit it to better track the steps and what now they are not cheap so it will take me at least a month or more to save enough.
If you have an iPhone you can track your steps using that, and I believe it links to your MFP account but don't quote me on that.
You're right...at least mine does and it even gives me a few more calories for my steps0 -
I have a flip phone and a Samsung but the Samsung only works on WiFi the step counter don't work well on it0
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You’ve got this... there is so much support here. Feel free to add me as a friend and come by every day. Even if you go over your calories, come by and get your motivation.1
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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.
I have a very good friend who started out well over 300 pounds, five years on she is running half Ironman races. She is 57 years old. If you want something badly enough you can do it. She says "Choose your hard, being fat is hard, being active is hard.". She is right.
You can do this, you've got this, you are in control of this.10 -
Just back from a 15 min walk. i know it ant much but seeing the most i ever walk is from my sofa to my fridge i say yay me. Whoop whoop106
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Just back from a 15 min walk. i know it ant much but seeing the most i ever walk is from my sofa to my fridge i say yay me. Whoop whoop
Keep it going. Don't even do the BS "try for 16 minutes tomorrow" Just do the 15 minutes again tomorrow. Once you get used to it, then extend the time you take. You'll know when it becomes too easy, or you are going much further in the same time that it is right to work on making it harder.
I think when I started doing a mile, it took me over 30 minutes to do it. Now I do under 16 mins a mile average.
It takes time, but you will be so happy with the results.
The first time I bought a $4 4xl T shirt at Walmart and didn't have to spend $45 at DXL for a 6xl I nearly cried in the parking lot I was so over come with joy.
Keep it going!33 -
ProdigiousDigit wrote: »ProdigiousDigit wrote: »ProdigiousDigit wrote: »You need to take it extremely easy at first. Four years ago I went from 372 (my highest ever) to 308 in about 7 months. In the first month or so, just focus on straightening out your eating habits and maybe start trying to walk a mile or two a day.
Most important thing to remember at the beginning is not to hurt any ligaments or joints that aren't up the the task yet.
You can do this, trust me. Once you set the fat in your body on fire with even a little effort, you'll be burning so many calories you'll feel giddy and your won't be able to STOP moving.
FWIW, I kind of gave up after my girlfriend and I broke up a couple of years ago and I just stopped caring for a while. Then August 1st, I pulled my dusty scale out from under the bed and discovered I was 325. This morning I was 295.
If you don't have a dog, consider getting one (and a FitBit). They're both a non-stop reminder that it probably time for another walk.
I am to heave for a scale i needs to go to the hospital to get my weight. I do have a dog but i dont think he will walk far.
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.
I thank you for the offer and no i dont have money to spend on a scale but i would not want to put you out for me.
Don't worry about it, I'm rich (..and single, ladies).
PM me your address, dude. If you're willing to actually get on it every day I'll consider it money well spent.
I pmed you
Scale's been sent. You didn't tell me you were in Newfoundland, dude! Hilarious.
You owe me either $60 or 60 lbs in 6 months. Your choice.
Now go get it, bruh.75 -
ProdigiousDigit wrote: »ProdigiousDigit wrote: »ProdigiousDigit wrote: »ProdigiousDigit wrote: »You need to take it extremely easy at first. Four years ago I went from 372 (my highest ever) to 308 in about 7 months. In the first month or so, just focus on straightening out your eating habits and maybe start trying to walk a mile or two a day.
Most important thing to remember at the beginning is not to hurt any ligaments or joints that aren't up the the task yet.
You can do this, trust me. Once you set the fat in your body on fire with even a little effort, you'll be burning so many calories you'll feel giddy and your won't be able to STOP moving.
FWIW, I kind of gave up after my girlfriend and I broke up a couple of years ago and I just stopped caring for a while. Then August 1st, I pulled my dusty scale out from under the bed and discovered I was 325. This morning I was 295.
If you don't have a dog, consider getting one (and a FitBit). They're both a non-stop reminder that it probably time for another walk.
I am to heave for a scale i needs to go to the hospital to get my weight. I do have a dog but i dont think he will walk far.
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.
I thank you for the offer and no i dont have money to spend on a scale but i would not want to put you out for me.
Don't worry about it, I'm rich (..and single, ladies).
PM me your address, dude. If you're willing to actually get on it every day I'll consider it money well spent.
I pmed you
Scale's been sent. You didn't tell me you were in Newfoundland, dude! Hilarious.
You owe me either $60 or 60 lbs in 6 months. Your choice.
Now go get it, bruh.
Though i said that somewhere but maybe i didn't. Hoping for more then 60lbs in in 6 months but if i can only get to 60 ill still be happy.
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Yes it is possible. I went from 400 to 200 in about a year. After gaining a lot back I'm on the right track again.6
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I have 200 to lose- I’m giving myself 2 years. I have lived a sedentary life for over two years. My issue is literally being so out of shape that I am limited to what exercise I can do. Is starting with nutrition first ok? Then adding exercise as I can tolerate it ok?12
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I would up your calories closer to 3500 then gradually lower them as you lose weight.
Watch your sodium. Keep it under 2500 mg per day initially and then lower it until you are under 2000 mg per day.
Get checked for metabolic disorders like thyroid and diabetes.
Good Luck! 1 -
good on you @bjcrewe - I will be watching your thread with interest. You will have the best support system here at MFP if you need it, keep chipping away at your goals, start slowly but surely, but most importantly BELIEVE IN YOURSELF - there are many people here who are testament to what hard work and self dedication can do. Always know you have a virtual cheer-leading squad right here 5
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ProdigiousDigit wrote: »ProdigiousDigit wrote: »ProdigiousDigit wrote: »ProdigiousDigit wrote: »You need to take it extremely easy at first. Four years ago I went from 372 (my highest ever) to 308 in about 7 months. In the first month or so, just focus on straightening out your eating habits and maybe start trying to walk a mile or two a day.
Most important thing to remember at the beginning is not to hurt any ligaments or joints that aren't up the the task yet.
You can do this, trust me. Once you set the fat in your body on fire with even a little effort, you'll be burning so many calories you'll feel giddy and your won't be able to STOP moving.
FWIW, I kind of gave up after my girlfriend and I broke up a couple of years ago and I just stopped caring for a while. Then August 1st, I pulled my dusty scale out from under the bed and discovered I was 325. This morning I was 295.
If you don't have a dog, consider getting one (and a FitBit). They're both a non-stop reminder that it probably time for another walk.
I am to heave for a scale i needs to go to the hospital to get my weight. I do have a dog but i dont think he will walk far.
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.
I thank you for the offer and no i dont have money to spend on a scale but i would not want to put you out for me.
Don't worry about it, I'm rich (..and single, ladies).
PM me your address, dude. If you're willing to actually get on it every day I'll consider it money well spent.
I pmed you
Scale's been sent. You didn't tell me you were in Newfoundland, dude! Hilarious.
You owe me either $60 or 60 lbs in 6 months. Your choice.
Now go get it, bruh.
Wow a newfie ! I'm a caper so not too far away. Keep up the good work.4 -
Just back from a 15 min walk. i know it ant much but seeing the most i ever walk is from my sofa to my fridge i say yay me. Whoop whoop
you're doing it dude!
take it from me, 10 weeks ago I couldn't climb a set of stairs or walk more than 5 minutes
Now I can walk 90 minutes at decent pace no problem. With good fuel in your system you will make great progress, just add a minute or two to each walk and you'll make progress all the time.
BIG TIP: get some 'second skin' under shorts made from Lycra, Spandex or something. These prevent chafing.
Also make sure your socks fit properly, you'll easily get blisters from walking if your socks shift around inside your shoes (blisters will stop your progress). Also make sure your shoes are well fitted and tied up. This is advice from my own experience of being a 300lb couch potato who never walked.
all the very best man
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