I weigh ~470 lb, where do I start?

I'm 18 and morbidly obese. I started getting fat around 6th grade and it just got worse over time. I'm aware I overeat and I live a pretty sedentary life. My back and joints hurt at the slightest amount of exercise and I feel clueless about what to do to start the change. Is it really as simple as eating less and slowly adding more exercise?
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Replies

  • MKEgal
    MKEgal Posts: 3,250 Member
    edited December 2016
    tobastion wrote:
    I feel clueless about what to do to start the change.

    I'd say you've already started.
    You've decided to take action, you have a goal (though it probably needs some refinement, you do have an idea), you're getting information & support.
    Check with your doctor, see if there are any health concerns other than simply being heavy. Maybe s/he can refer you to a dietician so you can lean more about nutrition, and they might even know of support groups or classes.

    To give you an idea of where you are now, and what a healthy goal weight is, & how many calories you should be eating, go play with this calculator from the Baylor College of Medicine.
    https://www.bcm.edu/cnrc-apps/healthyeatingcalculator/eatingCal.cfm
    It takes into account your age & activity level, and will tell you how many servings of the various food groups you should be eating.
    (Hmm... it won't go above 300 lb.)
    But using 18M, inactive, 300 lb, 68" tall, the BMI is 45.7 & you'd need just over 3600 cal/day to maintain that weight.
    So maybe an initial goal could be 4000 cal/day, and as you start losing weight drop 100 cal a month.

    For that hypothetical 18yo male who's 68" tall, the highest healthy weight would be 163, giving you a BMI of 24.8 & just over 2500 cal/day.
    Yeah, that's a huge change. But you're going to do it over several years.
    Make yourself a chart, or a table, showing every 5 lb you're going to lose. When you hit that goal, write the date next to the weight. Every 25 lb or so, take pictures. Even if you never show them to anyone, you WILL want to see how much you've changed.
    Plan rewards & celebrations for major milestones. Get new tennis shoes, or earbuds, or find a state park you've never been to & go for a hike w/ a picnic lunch.
  • You start right where you are. Movement hurts; I totally get that. Find small ways to move more that you can handle. Start with chair exercises if you need to. Do little things like more chores around the house. You start at *your* level. Don't worry about what other people at other weights are capable of doing. You are the measure of progress.

    As far as food, I started by adding things in. I didn't restrict calories or foods at first; I just filled the kitchen up with healthier options, especially produce. When I was ready, I started logging and following a high calorie goal. From there, I switched into serious loss mode (after talking to my doctor) and reduced calories further in order to lose aggressively. Slow starts and small habits are very important, but I also believe that with the amount of weight I had on me, I needed to switch into high gear after those first couple of months. Losing 1 pound a week would not have worked for me.
  • lulalacroix
    lulalacroix Posts: 1,082 Member
    Congratulations on beginning this journey! You can do it.
  • msalicia116
    msalicia116 Posts: 233 Member

    Just wanted to say congrats for reaching out and asking questions. Take it 1 day at a time. You are so worth it!!

    tobastion wrote: »
    I'm 18 and morbidly obese. I started getting fat around 6th grade and it just got worse over time. I'm aware I overeat and I live a pretty sedentary life. My back and joints hurt at the slightest amount of exercise and I feel clueless about what to do to start the change. Is it really as simple as eating less and slowly adding more exercise?

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Yes, it's that simple. The hard thing is actually doing it. Not because it's hard, but because it's hard to make yourself do it.

    It can be useful to address why you are eating too much, but no matter what those reasons are, to lose weight, you have to stop eating too much.
  • traversp117
    traversp117 Posts: 2 Member
    I'm 63 years old and since Memorial Day I've lost over 50 pounds. I actually thought I had reached a point in my life where I could not lose weight. I thought that I was eating a healthy diet, but when I started to see the calories I was consuming and becoming more aware of that I GRADUALLY changed my diet. I still eat whatever I want, I just adjust for it. The other thing I did was walk. Just walking; no gyms, no fancy equipment, just walking. When I started to walk I couldn't even walk one mile without stopping and gasping for breath. Now I regularly want anywhere between 4-6 miles a day. I have a I would also recommend getting a Fitbit or some other tracking device. When you start logging your food and exercise it has an effect on you and even the little changes are a huge victory. Also, you might want to consider taking the emphasis off losing weight: I decided I wanted to be stronger and the weight was secondary. I hope all these comments help you get started, but in the end its really up to you to decide how you want the rest of your life to go.
  • WatchJoshLift
    WatchJoshLift Posts: 520 Member
    Calorie deficit=weight loss. It is that simple. The exercise is secondary and should be used more for fitness than weight loss. Even starting out by walking 15-30 minutes a day will probably net you huge benefits. Buy a food scale, weigh everything you eat, and log accordingly. Make sure you stay in a calorie deficit and the weight will come off. It may seem daunting, but you can do this. Keep moving forward and you will realize your goals.
  • duddysdad
    duddysdad Posts: 403 Member
    As everyone has said, it's all about calories. I lost 160 pounds in a bit less than 9 months, going from 340 to 180 just by counting and restricting calories. I did not exercise, though it is good for your body.
  • nattyleigh1991
    nattyleigh1991 Posts: 10 Member
    Firstly, well done for wanting to make the change! When I started my journey I had a week where I ate as I normally would and tracked it all. It got me into the routine of tracking what I eat, and I was surprised by how much I was eating!!! I then went about setting myself a long term goal (to lose nearly 200 lbs) and short term goals (drink more water / go for a walk / lose 6 lbs / etc)

    I tried a number of different approaches, but what has worked best for me is a high protein low carb diet. It's hard the first week because I got headaches and felt sick and light headed because I wasn't having the sugary carbs that I used to eat.

    What I have found by eating high protein, is that although I'm eating a third of what I used to eat "calorie" wise, it's still quite a high calorie count - but its the good kind. I slowly added exercise - a couple of walks a week and swimming.

    What's really helped me, is setting myself up a blog. At the moment, by blog is still in 'draft' mode as I don't feel brave enough to make it public - but it's my accountability and somewhere I can vent where I have that day I want to just eat crap! I post regular picture updates to see even the tiniest of changes - more like my own private diary, for now.
  • jgnatca
    jgnatca Posts: 14,464 Member
    I suggest small weekly goals around behaviour rather than weight. A good first goal might be to get yourself a food scale, then the second to start logging all your meals. I also recommend this program which I found quite empowering.

    http://patienteducation.stanford.edu/materials/

    Small weekly goals make the mountain of change ahead manageable, and allows you to celebrate the positive changes along the way.
  • Ming1951
    Ming1951 Posts: 514 Member
    tobastion wrote: »
    I'm 18 and morbidly obese. I started getting fat around 6th grade and it just got worse over time. I'm aware I overeat and I live a pretty sedentary life. My back and joints hurt at the slightest amount of exercise and I feel clueless about what to do to start the change. Is it really as simple as eating less and slowly adding more exercise?

    Well it seems to have gotten a number of replies all willing to give you support as you begin this journey to get healthy. I think I'm older than many on here @65 I've lost 43 lbs since Sept. just by eating less and moving more. I don't eat back my calories from exercise mainly because I don't exercise everyday only when my knees permit, for now anyway. My goal is to do more and more. I also suggest a fitbit to count your exercise and calories and it syncs with MFP, for me its an incentive. I like to work in my yard, garden, mow the grass, walk with friends, and bike ride around my neighborhood. I find things to keep my mind occupies so I'm not thinking of food (junk food). All this extra weight causes many health issued and havoc on your bones. I'm paying the price right now. But its not too late. You can do this and you can friend many of us who will give you support along your journey. I am feeling so much better, have more energy than I've had in a long time. you will too. Welcome
  • cnbbnc
    cnbbnc Posts: 1,267 Member
    Welcome!!! I haven't read through all the other replies, but getting started is quite simple. It's just a matter of slashing calories off of what you're currently eating. Logging all of your food here is a great idea so you can see exactly what you consume in a day and work off of that.

    If that gets to be monotonous though, you can still lose weight. As others mentioned, and I've had success with myself....you can simply cut some calories off of each meal/snack. Say...if I wanted a donut I would eat half. If I wanted a burger I would only eat half the bun. If I wanted chips I would choose the baked ones to save a few calories. It all adds up and makes a difference.

    You can do this!
  • PaganUK
    PaganUK Posts: 238 Member
    edited December 2016
    Tobastion
    You've taken the first step in your journey.
    Ownership.
    Your acknowledge the only Fix-it is you!
    Follow all of the advice and support. Seek GP guidance, moderated calorie intake and keep a honest food diary.
    We are all aiming for the same goal. Healthy weight loss. Stick with it. Stay with us and we'll help each other xx
  • DarthScabrous
    DarthScabrous Posts: 25 Member
    I'm about 40lbs heavier than you, and I'm just starting back myself. You'll be surprised at how much calories we actually consume. In order for me to lose 2lbs a week, I need to eat around 3300 calories. That's LOSING weight, can you imagine how many calories we eat to maintain our high weight? Trust me, input everything into MFP correctly, and follow the calorie intake it tells you. You can get under it fairly easily.

    I don't know if you drink sodas, but if you do, cut them immediately. Drink water. Don't drink juices, there are usually tons of sugar in them. If you absolutely need flavors, you can either cut up a strawberry or other fruit and put it into the water, or squeeze like a lemon or orange into it. You may not see a huge drop while losing sodas, but trust me, you'll feel a whole hell of a lot better. I'd suggest carrying around a drinking jug of water. I don't mean a gallon jug, but like a larger bottle that you can carry around and easily fill up. I carry around a 32oz RTIC Tumbler, and constantly fill it. I now drink at least a gallon a day.

    When you start drinking more water, you'll realize something. For me, I was usually eating because I thought I was hungry again. I've realized now that I was either bored, or was actually thirsty. It's very easy for overweight people to associate thirst with hunger, and so, we eat.

    Get the calorie deficit first. Then, do some exercises in your house. If you live somewhere you can walk outside, do that. Don't overdo it, start at like 15-20 minutes the first day, and just gradually increase. There's a lot you can do in your house.

    If you need help, or just a friend, believe me, I'll help as much as I can. I'm in the same boat, and I wish I had started as soon as you are. I had an accident my senior year, and it stopped me from weightlifting. But I kept eating the same calories that I had when I was weightlifting. Bad move. I'm glad you are realizing that you need to reverse this now, and not waiting.
  • blambo61
    blambo61 Posts: 4,372 Member
    I would not walk distance at your weight (too much injury risk). Getting in a pool and moving around I think would be good for you.

    There is more than one way to skin a cat but here is one of them:
    http://community.myfitnesspal.com/en/discussion/10290550/omad-intro-video#latest

    I would definitely log everything you eat, it will be eye opening and you will make adjustments based on what you learn by doing that.

    I would talk to your doctor and get recommendations.
  • mburgess458
    mburgess458 Posts: 480 Member
    There is no need to fix everything at once... meaning if you try to fix your diet and start the perfect exercise program you're likely to get discouraged and go back to your old lifestyle. I would try to lose some weight first. At a lighter weight exercise will be easier on your joints.

    Cutting out calories you drink is a great first step. Water, black coffee, plain tea, etc. are your friend. If you need some sweetness you can always add sugar free sweetener (I'm personally not a fan but it's better than empty calories).

    I found another good step is to stop mindlessly eating snacks. It is amazingly easy to eat a ton of calories by eating out of a big bag of chips... one handful becomes 5 and before you know it you've eaten the whole bag and over 1,000 calories easily. And it won't keep you full for all that long. Same deal for eating sweets like cookies. If you're going to eat things like that take out one serving (weighing it is ideal), put it on a plate or in a bowl, put the bag/box away, and ONLY eat the one serving. Eating out of a large container is way too easy to overeat.
  • californiagirl2012
    californiagirl2012 Posts: 2,625 Member
    Like many said, start with just logging your food. Be patient, lifestyle changes don't happen over night. Get 30 days of consistency under your belt, then take another little step. Slowly you make better choices. Sometimes trying to change too much at once causes burnout/crash/quitting. Slower with consistency is best. You got this!
  • Makeitso39
    Makeitso39 Posts: 51 Member
    You've started by posting here! It seems you've had some excellent advice, so I won't repeat any. Just to say good luck and I look forward to hearing your progress!
  • wilsonjen4
    wilsonjen4 Posts: 5 Member
    edited December 2016
    You've gotten great advice already. I would also advise seeing your doctor, if you haven't already. Tell them about your weight loss plans, and have them check you out. In my own case, I had problems with thyroid and blood sugar absorption that had previously gone undetected, and those can have a huge impact on your weight. Your doctor can help suggest exercises that are safe for you, and might also be able to refer you to a nutritionist, who can help you figure out healthier eating habits.