Military Guy needing support

Hello! Have you considered the clean eating diet?

For me personally my best results weight loss wise as been on a strict keto diet (Dave Palumbo Keto diet) also teached me more about foods in doing so and how to separate hunger from thirst. Bit of a cookie cutter diet mind but at end of the day gotta do what works for you. Good luck with whatever you decide to do.

You would want to figure out how many calories your body needs to maintain your healthy weight. Just do a web search for figuring out your calories for your height, age, bone size, sex and goal weight. Eat that and track your calories, meaning every bite you eat.

Eliminate binge foods if you can't stop binging on them and walk every day unless you are sick. I would suggest strength training too. You can do all of this at home on your own time schedule. Don't read diet books, do fad diets, etc. It's a complete waste of your time. You will probably lose at least 10-15 pounds your first month. Don't panic, you aren't going to lose everything. Well, except your weight!

Good luck, you may want to get a support team going on here too.

The one suggestion was the corect one: you need to be logging EVERYTHING you eat, and all your exercise. That will give you a good idea of where yuo are and where to go. No cheating, no forgetting to log something. And it's free. As far as exercise, do whatever you can. It's good you know not to try the fad diets. They are just that: fads.

Have you tried to calculate what your calorie needs are? Your BMR (basal metabolic rate) and TDEE (total daily expenditure of energy) should help you figure out how much you need to eat and then you can reduce from their. There are quite a few good calculators out there, and give similar results: Scoobysworkshop, fitnessfrog, iifym.org, fat2fitradio.com.

But once you figure out how much you need to eat, and actually log what you have eaten, say for a week or so, come back and ask for people to review it and make suggestions. You can do it, even on a limited budget and on a swing shifts. It takes commiment and will power but I bet you have that in reserve and just need to tap into it.

And thank you for your service.

Just to follow on from Dancingdarl.. I would suggest you keep your meals simple, plenty of root veg and for protein you can add pulses. These are also called legumes, peas beans, chick peas, the dried packets are cheaper to buy but need to be soaked for while before use. A good meal I have been told is a jacket potato and baked beans.

Also walk and keep walking but I am sure you are used to that. Just get out and about. My brother in law never walked but now has a keen interest in wild life round a lake near his home. He has no idea how much weight he has lost but I estimate he is down three sizes in his trousers. He is loathed to buy more, expense....

All the very best in getting back on track.

Hi...I work at a military hospital, in the Nutrition Care Division...Have you considered seeing a dietician? A lot of our patients are those either pushing the weight limit or have gone over. They will put you on a nutrition plan that is very easy to follow, either in the DFAC or things you can easily find in the commissary.

Clean eating....eliminate all junk. You don't have to go crazy...just start with the no brainers (no fast food, no Doritos, no soda, etc.) and then as your body gets used to healthy food, continue to eliminate bad stuff. Also, exercise at least 30 minutes a day. You can do it!

You are going to get a lot of different advice on here. Low carb, clean eating etc and it gets confusing. Just find out your tdee, (google tdee calculator) this will tell you how many calories to eat every day with a calorie deficit. Get some exercise, stay within your calorie limit, log honestly and you will do great. Simple.

You're in the right place for support. The best advice I can give you is to log everything and be honest about it. It can be a real eye opener. Remember that you have to burn more than you consume to lose. Also, hit the weights. Cardio is not enough. Thank you for your service!

Someone suggested drinking 2 8 oz. glasses of cold water 20 minutes before each meal. I have tried this and found it to be helpful.
Good luck on your weight loss and thank you so much for your military service.

Being in the military, you hopefully have access to the base rec center/gym. Most bases have some form of it. Try going there when your schedule allows before or after work. You'll start to feel better almost immediately and can then make real strides in your food consumption because your head will be in a better place. Sometimes, the beginning is the hardest part. I had to take on the Nike logo and "just do it". Been "just doing it" since May and it's starting to stick. Plus, I've lost a little over 20 pounds. Biggest thing for me was getting my head in the game. Exercise really helped.

- Eat high protein, but don't ignore the importance of fats and carbs. They are as important as protein;
- Lift heavy, compound exercises like deadlifts, benchpress or even simple bodyweight exercises like squats, pressups and pullups;
- Triathlon approach - Swim, cycle and run, each on one day of the week for 30 mins;
- Rest. Too much exercise has a negative effect, leaving you tired (amongst other things).

The BIGGEST thing with losing weight is there is no rocket-science here. Calories out > Calories in. Period. I burn 1000 calories a day from exercise and total requirement for maintenance is around 1900 so I eat 2500 to 3000 calories a day and still lose.

Check out the 5:2 plan. It sure works for me. Your weight is 85% what you are eating. Good luck!!

Hang in there!

I have the highest respect for our Active Duty men and women. This is the Land of the Free BECAUSE of the Brave! My dad was an Air Force Lifer. I grew up in the military. Thank you for your service.

First: forget all hype and rhetoric. Losing weight is the cheapest thing to do. It is all calories out vs calories in. You don't have buy equipment or supplements to lose weight. Find the healthy foods you like (you know what they are) limit the bad stuff to one day a week. Count your calories; be in a calorie deficit. The lower your calories the faster you lose weight. I am 6'4'' and I stay between 1000-1200 calories a day. Guys should neve bo below 800 calories a day.

Second: Workouts are important for staying healthy. But unless you are training on the level of Michael Phelps they don't have that much to do with weight loss. I power lift for strength and walk/swim for cardio. I don't factor them in for my weight loss. You don't need any other equipment than what you find in your installation's gym. The bench press, back squat and deadlift are the best and most basic moves with weights.