i need help please

Hi, a primal lifestyle with eating real fresh food, nothing processed is awesome.Want to read more?
here is a link http://www.marksdailyapple.com/#axzz2WJwOWztA

For me, the trick was just watching calorie intake and getting a good variety. I'm vegetarian, so cutting out carbs is out of the question, and (for me anyway) unecessary. I do make sure I keep close to my macros and near my calorie goals, but it basically comes down to calories consumed versus calories expended (TDEE and exercise). Different approaches work for different people, and everyone tends to advocate their own approach. I tend to prefer an If It Fits Your Macros (IIFYM on the boards) approach, which means I can eat anything so long as I keep it under my allotted calories and grams of macronutrients (carbs, fat and protein). I have a friend who eats paleo and is in great shape, and there is almost nothing that we can both eat. The best approach is going to be the one that works for you, the one you can stick to. Calories are the key to losing. Keep under you limits, but not too far under. Everything else is about health or preference.

Add some strength training to help body composition. Also, get 1 gram of protein per pound of lean body mass and 0.35 grams of fat per pound of total body weight. I'd also suggest this approach, and ditching any specific diet:

1. Commit. You have to want to lose weight and be willing to change your current behavior to accomplish that. The world is full of quick weight loss gimmicks because many people do not want to commit. They want the success but aren't willing to put in the work.

2. Spend time calculating your Total Daily Energy Expenditure (TDEE) and working out a reasonable deficit to achieve a steady weight loss. This needs to be a an amount that you can actually achieve day in and day out for a long time. There is no sense in setting it low only to find yourself suffering through it for a few days and then binging next week.

3. Buy a digital kitchen scale and a good variety of measuring cups and spoons. Weigh all solids and measure any liquids that have any calories and that go into your body. And record it all.

4. Find an exercise program that you can stick with consistently over time. If it's only walking right now, then okay. But make sure you do it every day then but do not think that it every needs to be more than 1 hour a day. I sometimes hit 2 hours (split between weights and cardio) but I'm well into this and am not risking burn out by doing so. As you increase your physical capacity then increase your exercise until you are strength training at least 3 times a week and doing some sort of cardio 2 or 3 times a week (again, walking is fine). Cardio is not strictly necessary to lose weight but it will improve your cardiovascular health and it will help you by allowing you to eat a bit more. Strength training also is not strictly necessary to lose weight but it will help you retain what muscle mass you have. You won't notice the difference immediately but as you get close to your goal weight you will be very happy you did it.

5. And speaking of goal weight, don't worry about this so much. It will change as the weight comes off anyway. If it motivates you though, then have one but definitely be open to moving it down, reasonably, as the weight comes off and your view of things change.

6. BE CONSISTENT. No plan is worth a damn thing if you don't stick with it.

7. Be Patient. Weight loss isn't linear and you will have weeks where you do everything right and nothing happens. You're not alone here. It's happened to all of us.

8. Be willing to reevaluate if you do hit a plateau for a couple of months. The problem could be any one of the above issues. If it's not then talk to your M.D.

9. Have fun. Find ways to get your exercise in that you really enjoy. If you hate getting out of bed in the morning then that morning run is going to suck. Don't do this to yourself.

10. Dont' be unreasonable with your diet. Allow yourself to eat some of the foods that you always have, just in true 1 serving size portions. Some people are better than others with this. If you do have a true "trigger food" then you need to avoid it, at least for a while, but if you constantly deny your cravings, by eating yogurt rather than ice cream for example, you're going to eventually binge. At least most people will. The idea here isn't to punish yourself but to teach yourself how to eat proper portions and balance your diet. Many of us find success while still eating pizza, hamburgers, ice cream, beer, french fries, donuts and pop tarts. We just don't eat them all the time and when we do we have a portion. Not a box or a carton.

11. Forgive yourself for bad days. You will have them. We all do. Just make sure that you get right back on track rather than beating yourself up for a week and then releasing your stress about it in a box of donuts.

excellent advice

Add some strength training to help body composition. Also, get 1 gram of protein per pound of lean body mass and 0.35 grams of fat per pound of total body weight. I'd also suggest this approach, and ditching any specific diet:

1. Commit. You have to want to lose weight and be willing to change your current behavior to accomplish that. The world is full of quick weight loss gimmicks because many people do not want to commit. They want the success but aren't willing to put in the work.

2. Spend time calculating your Total Daily Energy Expenditure (TDEE) and working out a reasonable deficit to achieve a steady weight loss. This needs to be a an amount that you can actually achieve day in and day out for a long time. There is no sense in setting it low only to find yourself suffering through it for a few days and then binging next week.

3. Buy a digital kitchen scale and a good variety of measuring cups and spoons. Weigh all solids and measure any liquids that have any calories and that go into your body. And record it all.

4. Find an exercise program that you can stick with consistently over time. If it's only walking right now, then okay. But make sure you do it every day then but do not think that it every needs to be more than 1 hour a day. I sometimes hit 2 hours (split between weights and cardio) but I'm well into this and am not risking burn out by doing so. As you increase your physical capacity then increase your exercise until you are strength training at least 3 times a week and doing some sort of cardio 2 or 3 times a week (again, walking is fine). Cardio is not strictly necessary to lose weight but it will improve your cardiovascular health and it will help you by allowing you to eat a bit more. Strength training also is not strictly necessary to lose weight but it will help you retain what muscle mass you have. You won't notice the difference immediately but as you get close to your goal weight you will be very happy you did it.

5. And speaking of goal weight, don't worry about this so much. It will change as the weight comes off anyway. If it motivates you though, then have one but definitely be open to moving it down, reasonably, as the weight comes off and your view of things change.

6. BE CONSISTENT. No plan is worth a damn thing if you don't stick with it.

7. Be Patient. Weight loss isn't linear and you will have weeks where you do everything right and nothing happens. You're not alone here. It's happened to all of us.

8. Be willing to reevaluate if you do hit a plateau for a couple of months. The problem could be any one of the above issues. If it's not then talk to your M.D.

9. Have fun. Find ways to get your exercise in that you really enjoy. If you hate getting out of bed in the morning then that morning run is going to suck. Don't do this to yourself.

10. Dont' be unreasonable with your diet. Allow yourself to eat some of the foods that you always have, just in true 1 serving size portions. Some people are better than others with this. If you do have a true "trigger food" then you need to avoid it, at least for a while, but if you constantly deny your cravings, by eating yogurt rather than ice cream for example, you're going to eventually binge. At least most people will. The idea here isn't to punish yourself but to teach yourself how to eat proper portions and balance your diet. Many of us find success while still eating pizza, hamburgers, ice cream, beer, french fries, donuts and pop tarts. We just don't eat them all the time and when we do we have a portion. Not a box or a carton.

11. Forgive yourself for bad days. You will have them. We all do. Just make sure that you get right back on track rather than beating yourself up for a week and then releasing your stress about it in a box of donuts.

Add some strength training to help body composition. Also, get 1 gram of protein per pound of lean body mass and 0.35 grams of fat per pound of total body weight. I'd also suggest this approach, and ditching any specific diet:

1. Commit. You have to want to lose weight and be willing to change your current behavior to accomplish that. The world is full of quick weight loss gimmicks because many people do not want to commit. They want the success but aren't willing to put in the work.

2. Spend time calculating your Total Daily Energy Expenditure (TDEE) and working out a reasonable deficit to achieve a steady weight loss. This needs to be a an amount that you can actually achieve day in and day out for a long time. There is no sense in setting it low only to find yourself suffering through it for a few days and then binging next week.

3. Buy a digital kitchen scale and a good variety of measuring cups and spoons. Weigh all solids and measure any liquids that have any calories and that go into your body. And record it all.

4. Find an exercise program that you can stick with consistently over time. If it's only walking right now, then okay. But make sure you do it every day then but do not think that it every needs to be more than 1 hour a day. I sometimes hit 2 hours (split between weights and cardio) but I'm well into this and am not risking burn out by doing so. As you increase your physical capacity then increase your exercise until you are strength training at least 3 times a week and doing some sort of cardio 2 or 3 times a week (again, walking is fine). Cardio is not strictly necessary to lose weight but it will improve your cardiovascular health and it will help you by allowing you to eat a bit more. Strength training also is not strictly necessary to lose weight but it will help you retain what muscle mass you have. You won't notice the difference immediately but as you get close to your goal weight you will be very happy you did it.

5. And speaking of goal weight, don't worry about this so much. It will change as the weight comes off anyway. If it motivates you though, then have one but definitely be open to moving it down, reasonably, as the weight comes off and your view of things change.

6. BE CONSISTENT. No plan is worth a damn thing if you don't stick with it.

7. Be Patient. Weight loss isn't linear and you will have weeks where you do everything right and nothing happens. You're not alone here. It's happened to all of us.

8. Be willing to reevaluate if you do hit a plateau for a couple of months. The problem could be any one of the above issues. If it's not then talk to your M.D.

9. Have fun. Find ways to get your exercise in that you really enjoy. If you hate getting out of bed in the morning then that morning run is going to suck. Don't do this to yourself.

10. Dont' be unreasonable with your diet. Allow yourself to eat some of the foods that you always have, just in true 1 serving size portions. Some people are better than others with this. If you do have a true "trigger food" then you need to avoid it, at least for a while, but if you constantly deny your cravings, by eating yogurt rather than ice cream for example, you're going to eventually binge. At least most people will. The idea here isn't to punish yourself but to teach yourself how to eat proper portions and balance your diet. Many of us find success while still eating pizza, hamburgers, ice cream, beer, french fries, donuts and pop tarts. We just don't eat them all the time and when we do we have a portion. Not a box or a carton.

11. Forgive yourself for bad days. You will have them. We all do. Just make sure that you get right back on track rather than beating yourself up for a week and then releasing your stress about it in a box of donuts.

QFT!!!! :flowerforyou:

I love all the great advice you gave. But my problem is getting started. I am up to 260 pounds and am miserable.

Then decide that you're going to stop being miserable. Move more and eat less. Start that now and develop your plan as you read more and figure out what works for you. Push away from the computer, get up now and go for a walk.

Then decide that you're going to stop being miserable. Move more and eat less. Start that now and develop your plan as you read more and figure out what works for you. Push away from the computer, get up now and go for a walk.

YES!!!

I bought a book by Jackie Warner called This is Why You're Fat (And How to Get Thin Forever). It has really helped me. The book is great and you don't have to go without your favorite foods. I love it! Good Luck!!:happy: