360lbs. Looking to finally lose weight.

Weigh everything at least until you learn what is the right portion size.

Drink more water. Bin the soda!

Eat veggies. They're tasty, nutritionally good for you and will help to fill you up. Don't cover them in sauces or butter! Your taste buds will change and they'll become the best things ever, though it may take a while.

Set yourself a timber and get up from your pc every 30 minutes or so. Take a walk around the room. Do some stretches.

Log everything on here! Be honest with yourself, otherwise what's the point. Get some MFP friends who will support and encourage you.

You can still eat cheese and stuff, just moderate how much and what kinds. I do the ketogenic diet which is basically meats and cheese - my two favorite food. The ketogenic diet is high fats, moderate proteins, and low carbs. However, there's many different ways to lose weight. I tried the low fat, high protein diet for a while and didn't like it; so, I switched to keto which I love! I would recommend also getting up from your desk ever 30-60 minutes just to take a 5 minute stretch/walking break. If you're doing something where you're timed on the comp then I would just do it whenever you have a break. I would stretch more and do "floor work" i.e plank position and such just to start getting your body adapted. I "stretch" my legs when I have to sit down for a long time (basically just moving them - contracting and relaxing). The problem with sitting all day (I have a job where I sit up to 22 hours) is that you stretch out your posterior muscles i.e. gluteus maximus and hamstrings and shorten your quads - you need to workout in a way to adverse this effect. Try walking faster too. That might help. When I'm able to get up in my job I will walk fast or jog to wherever I can i.e bathroom, kitchen, bedroom, and etc. I'll skip or lunge too. Hope this helps!

Set yourself a timber and get up from your pc every 30 minutes or so. Take a walk around the room. Do some stretches.

Oh yeah, and this! I play video games for fun, too. But I plan on taking breaks and running around outside with my dog every half hour or so.

Since it's all about calories in, calories out, you can still eat 1 meal a day if that's what you prefer. A few people here do it and have had success. You have to make sure the 1 meal fits in your goals and you'll be fine.

Similar starting weight, similar job issues, also just got a dog. I cut out soda, I like to replace it with seltzer water. It wasn't easy at first-just a reduction in amount, so those tiny cans, then one every other day, then one every few days, then once a week, then only when I felt like I wanted it which was rarely and now, rarely ever. My calories are a bit lower than yours (probably because I'm female) but I've realized that focusing on healthier eating doesn't just mean portioning out whatever you want but also incorporating more fruits and veggies. Something that's helped is I broke down my Food tab as six meals instead of 3 so I can log better. I also started walking like 1/4 mile at first with my dog. It was HARD. I was quite literally hurting. Now I make about 5-6 miles a day (and it's only a few months later). Go slow. If you need to stop and rest, do it. I also got a stepper at Walmart and a little pedaler from Amazon. Sometimes I just pedal when I take a break from report writing or something. Walk back and forth around the house. I hate doing it but it helps. I also got a pedometer. If it says I have a quarter mile before I'm at my daily goal I will find a reason to pace the entire house and put away things. The littlest things help. Whatever is your favorite food, find an alternative. I need chocolate, I buy dark and portion it out. Small changes, every little bit counts.

Hey guys,

So, I'm Asch. 24. Male. 6 feet. 360lbs.

I work at my PC, around 12-14 hours per day. That's how I make my living, and that won't change. Up until 2 weeks ago, I spent pretty much my entire day at my PC, working, and playing video games. No walking around, really. My sister did the shopping, she also cooked the meals.

I currently sleep around 6-8 hours per day, which means I have time to exercise every day.

I just got a puppy with my sister 2 weeks ago (we live together) and we've started walking him every day for around 30 minutes. In the next month or so, that'll be upped to 45 minutes, followed by increasing up to an hour. I've currently lost nothing in those 2 weeks of 30 minute walks (although my calves, and ankles are aching!), so I'm looking to improve how I eat. I can't keep walking at this weight, as it's only going to end up damaging my ankles!

So, I joined MFP in an attempt to change what I eat, and start fitting in some other exercises, aside from just basic walking the dog. I'll be reading around the forums throughout the day, but what do you guys suggest I do? MFP says 2,300 calories per day. What should that be filled with? I typically eat a bunch of meat, often on rolls, or with rice, some pasta on occasion, and drink a lot of soda. That's pretty much it. It's unhealthy, I know.

I should also mention I've only been eating 1 meal per day. I'm assuming I need to increase that to at least 3. I'm also guessing a lot more water, and vegetables as well.

So yeah.. any help would have my eternal gratitude! I need help losing weight now, before I end up hitting 400lbs!

Thanks for reading, and hope to see some helpful responses!

Regards,
~asch.

Welcome! At one point about 15 years ago, I weighed almost 80 lbs more than I do today--so I know what it's like to have a lot to lose.

This is what works for me:

Eat foods that are filled with protein because that stays with you much longer than carbs do. I recommend snacks that aren't necessarily 'diet foods' (those never really satisfy me for the long haul) such as a teaspoon of peanut butter with an apple, unsalted almonds (in fact, watch your sodium levels anyway as this makes you retain water and it just isn't good for your liver or kidneys), trail mix, a hard boiled egg--those types of snacks).

I eat fewer carbs than I ever had. When I do eat carbs, they are natural such as an ear of corn on the cob, multigrain pasta, brown rice, oatmeal--those types of things. I really limit the amount of refined sugar I eat and try to eat naturally sweet snacks such as Greek yogurt with blueberries or honey in it.

Walk every day. Buy and use a pedometer--it really does help because it encourages you to beat your own # of steps each day. Try to walk a little further each day. On rainy days, I even walk around my house--going up and down stairs or just walking at a good clip. I also invested in a recumbent bike--as I have a chronic painful back condition and this type of exercise really works great.

Strength exercises are SO important--they don't burn as many calories as cardio but in the long run it will pay off because muscles increase your metabolism; fat slows it down. In fact, when you start working out and begin gaining muscle, you might see a slowdown in weight loss or even weight gain (slightly)--don't get discouraged because muscle weighs more than fat does.

Don't limit yourself to 'diet foods'-- for me, this has to be a way of life so it has to be a way of eating I can live with. I have thyroid issues so I will forever be eating this new way. I love wine--my husband and I have a wine cellar so I make allowances for this one indulgence but usually use my 'reward' (exercise) points to have those things i truly love, like wine, the occasional pizza, etc.

You're going to blow it--we all do--that's not important. What IS important is to get back to logging and not get discouraged. If you stick with it, it should not be long before you really feel the benefits of your new lifestyle.

Another thing I do when I am hungry is to visualize carrying around huge suitcases full of fat. I do this because I know with my back condition how much it hurts to lift 20 lbs. I imagine myself carrying around 30 lbs of fat in suitcases--this really helps me stay on track. I also have a picture pasted to my refrigerator where I weigh my absolute lowest. That stops me from opening the door a LOT.

You can do it!!! It's great that you are here! Don't expect quick results--lose weight slowly and carefully. It's healthier and will stay off. Best of luck to you and Welcome!!

Cheers!

Melinda

Welcome! I think everybody is giving you good advice. You DEFINITELY need to have breakfast and lunch and dinner. You also need to have a snack or two. Do not let yourself get HUNGRY because then you will grab junk food. Plan your meals! It takes a little effort at first, but once you get in the habit it is not hard at all!

You probably should do some knee and feet exercises. Standing with your feet together bend both knees and circle them as if you are rolling a hoola hoop around your knees. Do it four time one direction then four times the other. Again with feet together and knees bent point both knees left, push them forward in a half circle and point them both right.

Standing with both feet together and knees straight. Start by lifting your right heel off the ground and rolling through your left foot push off the floor and lift your left knee as high as you can, then return your foot the the floor rolling through the foot. Do the same on the other foot. This will be as if you are marching on the spot lifting your knees as high as you can. Put really work your feet.

These should be done before you go for your walks because they will warm up and strengthen you weak spots and make it easier to walk.

And most importantly BE PATIENT. You will have to keep at it for years to get the results you want, but if you keep at it, you will get the fit sleek body you seek!

With MFP you'll notice it is set up for Breakfast, AM Snack, Lunch, PM Snack, Dinner and records how much water you drink.

It is so important to feed your body as outlined. If you don't especially if you eat only 1 meal a day your body is determined it
is starving so it Keeps that food and stores as Fat.....

By eating as outlined, Measure everything and record everything. I make soups, love 'em cause I can pack them with high protein meats, best choice veggies and control the salt (sodium)
When your sister cooks, record every item she is using and how cooked, it will show you where you are or are not getting proper nutrition.

I stay away from ALMOST all carbs.... have Low Carb bread every now and then with high protein meats, mustard instead of mayo. Brown Rice instead of white.

Breakfast, I have either 1 of 2 regulars.
1. Blender = fresh strawberries, bananas, 1 scoop Whey Protein powder and 1 leaf of Raw Kaleor a handful of Spinach (helps to get veggies in) .

2. Micro 1/4 egg whites, low sodium deli ham, or turkey breast on a Orowheat Thin Round. Bagel size, but very thin.... it is satisfying.

Snack = Apples, Red Bell Pepper (really sweet as a raw veggie), Cucumber w/ skin on it

Lunch, usually my homemade soups or a Lean Cuisine,

Rule of thumb the Protein must be within 10 of the Calories Example: 190 Calories, I am looking for close to 19g protein.
Makes is easy to read the box and pick out the highest protein in comparison to the Calories. Bad would be 280 Calories with 9g proteim, I would be looking for close to 28. It can be done.

I buy "loin" meats, Pork tenderloin, Turkey Tenderloin, Chicken Tenderloin - they are very lean.

Yogurt = get the "GREEK" it's almost twice the protein versus regular yogurt, then add a small amount of healthy granola or raw nuts, helps to add texture/crunch and adds a little extra nutrition.

Lastly = Tofu, it can take on the taste of whatever it is with. I love it in Asian dishes, but have to watch the sodium. High Protein, Low Calorie ....

I had lost 80 pounds primarily with only change in diet, I lost my way due to unfortunate circumstances but I know it can be done and I am doing it now for me and my daughter !

I too want to live a healthier life, I am on Meds, starting Osteoporosis in the hips. gotta do this for the right reason. Me !

We are all here for each other and prayer for your success.