Ready to not be okay with Morbidly Obese. I Need Help.

StoweTheStove

I've gathered a lot of nicknames from my work, but Stowe and Stove are 2 of my favorites. I am a large man, throwing around my weight at everything other than what it needs to be thrown at: weight loss, healthy eating, and a better lifestyle. I have hit rock bottom. It's not a comfortable place. Anyone else needing some help and have recently come to THAT realization? Let's be friends and kick some butt.

stwida

Start by using on online TDEE (Total daily energy expenditure) calculator. The two I use (I use two to ensure accuracy) are...
1) https://tdeecalculator.net/
2) https://www.iifym.com/iifym-calculator/

After getting your TDEE, both sites give you the choice of your personal goals. I, personally, aim for a 750 calorie daily deficit. This puts me at an estimated weight loss of 1.5lbs/week. This is accurate. I've used MFP to track my progress, I have consistently been at my daily caloric goal, and have dropped 8lbs in 1 month. I've lost some extra weight because I've also been doing some strength training, which increases my daily caloric needs (so I'm technically in even more of a deficit than 750 calories on those days).

I promise you, even without working out, if you manage your calories properly and maintain a caloric deficit, you WILL lose weight. The math is, approximately, as follows: 1lb fat = ~3500 calories. What this means is that if you're in a 500 calorie deficit each day, after 7 days (1 week), you'd be in a total deficit of 3500 calories... AKA ~1lb of fat. This is why my 750 deficit has led to (over) 1.5lbs/week in the past month.

You can take the goals you set in the TDEE/macro calculators and transfer them to MyFitnessPal. This is how you set goals and track them.

Make sure you log everything you eat. If you don't know the nutrition facts, don't eat it. If you MUST eat it without knowing the nutrition facts, then use MFP to find the closest estimate and overestimate a bit to be safe. This doesn't limit you as much as you think - most restaurants nowadays post their nutrition information online. I recently ate at Carrabba's, one of my favorite Italian restaurants, and managed to eat an absolutely delicious meal at only about 700 calories. I plugged in the meal I would typically get there, and it clocked in at about 2200 calories. How's THAT for eye-opening?

You don't realize how much you eat until you log everything. MFP has helped raise my awareness. Even when I'm hungry, I just look at my MFP logs for the day. If I'm on-track, I suck it up and either don't eat (if it's strictly due to boredom, or something of that nature, as opposed to hunger), or eat only foods that help me get closer to my caloric/macro goals for the day.

Also, I am not a pro. I started dieting/working out 2 months ago. I am a 27 year old male, 5' 9.5", starting weight 180lbs. I only stated tracking calories/macros in MFP as of 6/15. I have never worked out or dieted prior to this in my life. If I can do it, you can do it. I have learned everything I know from the internet and am seeing great success (18lbs in 2 months - very aggressive for my weight).

I'd be happy to answer any questions I can, or share any more of my experiences.

Best of luck, friend.