I weigh ~470 lb, where do I start?

tobastion · December 2016

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?

sammyliftsandeats · December 2016

I would start by logging everything you eat. A food scale is helpful but I think if you are aware of what you eat, not counting calories, you can see where you have excess and start to make cuts.

And yes, it is as easy as eating less and moving more. As long as you eat less calories than you burn, you will lose weight.

Enter your info into MFP and work with the number it gives you when you set your weight loss goal. Because of your starting weight, you can probably get away with losing more than the 2lb maximum per week the website sets up but you want to be eating enough to fuel your body so I wouldn't suggest too deep of a calorie deficit when you decide on one.

jlp419 · December 2016

Hi there! I need to lose as well.
Start by looking at what you eat, and subtracting one item. For instance if you eat 5 slices of pizza, eat four instead. Keep doing this each week.
For exercise, try simple stretches to start. I have seen people start by waving their arms in the air. It works.
Feel free to add me as a friend. I'll be your support.

crzycatlady1 · December 2016

I lost my extra weight with no exercise. The only thing you need to do in order to lose the weight is to eat at the correct calorie deficit for your weight loss goals

CaladriaNapea · December 2016

It's all about calories--eat less than your body uses in a day. Start recording everything you eat in My fitness pal's food diary section; measure liquid items with measuring cups and spoons and measure dry items with a food scale (they are around twenty bucks at Amazon/Walmart). Set a goal for how much weight you would like to lose each week and then try to eat within the given number of calories. You don't have to cut out foods you love, just eat smaller portions of them (cups, spoons, and a food scale all help you recognize the actual size of a portion as well as record the calories). You don't need to exercise at all; you can have a smaller amount of calories just by eating less.

The good news is that at a higher weight it is extremely easy to lose weight. This is because your extra weight requires a lot more calories to sustain, thus your metabolism is higher.

You can do it! Friend or message if you want either encouragement or help.

Skyblueyellow · December 2016

At your weight I believe that seeing a doctor is a great first step to make sure you are healthy enough for physical activity. You don't want to risk an injury and physical activity isn't a requirement for weight loss. Once you are at a more comfortable weight and your joints aren't hurting you with simple movements you can incorporate more physical activity into your day to increase your fitness.

Start with your diet first. Invest in a decent food scale (they can be found for $20-30 online) and begin by weighing and logging everything you eat in a day. If you have your goal set to lose 2 lbs a week, look at where you can adjust your current diet to meet the calorie deficit you need.

I don't know what your life looks like (are you a student? employed? live at home? live in a city?) but I find that planning my day ahead of time is a huge help. Even having an idea of what I'm eating that day without specific portion planning helps! I eat differently during the day if I know my dinner is going to be pizza versus when I know my dinner is going to be baked chicken.

Remember that weight loss does indeed start in the kitchen. Fitness is where the exercise come in. First focus on the weight loss. Once your weight is lower start incorporating the fitness part. But don't set yourself up for failure from the start by believing that you MUST have exercise to lose weight.

MKEgal · December 2016

Yes, it's that simple, but it's not easy.
You've had a long time of unhealthy eating & action, so it will take a while to turn things around.
Your body needs to adjust, and most importantly you need to figure out why you've been doing this to yourself.
That might take seeing a counselor for a while.
Good news is that it's easier to make changes & lose weight when you're young & you'll have decades to appreciate the results.

Figure out what you're eating now. Log your intake for a week or two to get a baseline.
Then aim to cut 500 cal a day. It sounds like a lot, but I suspect you're probably eating several thousand.

Instead of a double cheeseburger, have a single. Instead of regular soda, choose diet, or water. Get lowfat or nonfat dairy. Have pork, fish, or chicken/turkey instead of higher-fat cuts of beef.
Instead of mindlessly eating while watching TV, sit at a table with a nice place setting & pay attention to the food & how you feel while & after eating. Take one bite, put down your fork, think about the texture & flavor of the food.
Eat mindfully.
Bonus points for learning to cook.

Take one serving. (Non-carb veggies can be pretty much free, eat as much as you like, though you should log them. It's hard to gain weight on broccoli or cucumbers.)
At first, you might need to actually weigh & measure your food so you can learn how big a serving is.

Can you swim somewhere? That's especially good when you're really heavy, because it's less stress on your joints, plus water gives a lot of resistance to movement, burning lots of calories, AND it cools you.
If not, walk. Start small - walk to the end of your driveway & back. Do it again in an hour. Tomorrow, go to your neighbor's driveway. Pretty soon you'll go around the block. Then 2 blocks. You get the idea.
On a treadmill, start with 5 minutes. Add a minute or two a day so you're not trying to do too much too soon. After a while you can increase the speed a bit, or the incline.

Make small changes, one at a time, and once they're established & working well for you add another little change.

****************

Here are some helpful links. Definitely read sexypants.

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants

http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think

http://community.myfitnesspal.com/en/discussion/819925/the-basics-dont-complicate-it/p1

http://community.myfitnesspal.com/en/discussion/872212/youre-probably-eating-more-than-you-think/p1

http://community.myfitnesspal.com/en/discussion/833026/important-posts-to-read/p1

"Most weight loss occurs because of decreased caloric intake.
However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
http://www.cdc.gov/healthyweight/physical_activity/index.html

Goal setting, including weight, calories, and macros
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045

Exercise basics
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-exercise-667080

Sleep enough
http://www.myfitnesspal.com/blog/MKEgal/view/2014-08-27-sleep-weight-control-690492

Eating higher protein & lower carbs leads to more weight loss
http://www.myfitnesspal.com/blog/MKEgal/view/2014-08-09-high-protein-diet-685553
Try 45% carbs, 20% fat, 35% protein

Eat about half your calories for breakfast (see the last half of this post for the studies)
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-10-some-studies-about-weight-loss-667818

Motivation & encouragement (explained in blog post)
http://www.myfitnesspal.com/blog/MKEgal/view/2014-07-24-motivation-encouragement-680938

- Set small intermediate goals & celebrate every one.
- Take measurements.
- Take pictures.
- Weigh yourself regularly.
- Be flexible; forgive yourself.
- Celebrate the non-scale victories (NSV's)
- Don't give up!!!!
- Don't make any food forbidden.
- Eat real food; less processed is better.

leanjogreen18 · December 2016

Yes it is that simple in theory. Enter your stats in mfp and get your calorie goal.

I started eating the same foods I normally eat, I just made sure they fit in my calorie goal. After a few months I learned what foods kept me satisfied longer and what foods are worth eating only once in awhile.

Read the forums here. There are a lot of tips and ways to make your favorite foods lower calorie. As well as a lot of diet myths are dispelled.

As for exercise, at 233 lbs and 50 yrs old I had very labored breathing just walking to my car. I started with just 15 minutes of walking. Then as I felt stronger I would add 15 min more. After about 4 weeks I was walking 2 miles pretty easily. I use map my fitness app to track my time/pace/milage and it syncs with mfp. But as others have said you don't need to exercise to lose weight. I did it for my mental wellbeing and I found out I really enjoy getting outside and breathing fresh air it helps elevate my mood. It also helps "earn" a few more calories a day if you use mfp calculator and log your exercise.

Lastly don't give up! If you mess up a day, log it and get back on track the next day.

good luck!!

NancyYale · December 2016

Eating less is the key, and you will be able to move more as you lose. Even just walking a little farther every day is good.

Don't focus on the total amount you want to lose. Set simple goals you know you can reach, like losing just 5 pounds, or hitting a new decade. When you get there, set another small goal.

Take quitting off the table. Period. Take the word out of your vocabulary.

Spend time on your plan. What can't you live without? What can you change NOW? What are your overeating triggers? Can you change them or avoid them?

Drop the all or nothing attitude that most of us seem to have. You will have success with this, but you will mess it up, too. When you do, breathe, let it go, and go back on plan the next meal. If you do that, eventually you will make more good choices than bad ones.

Have a healthy internal dialogue with yourself. Talk your plan over with you and get your buy in. Be kind to yourself when you slip. Cheer yourself on when you hit a goal. Tell yourself THIS IS HOW I EAT, NOW.

Don't be afraid to adjust your plans as you go along. Figure out when you are hungry and eat. Figure out what keeps you full. No fads or short cuts.

It's worth the work. And I promise you that working to lose the weight is MUCH easier than carrying it around.

You can do this. Promise.

MKEgal · 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.

SLLRunner · December 2016

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?

Welcome, @tobastion.

First of all, have you been to your doctor? If so, what has he/she suggested? If you have not, please visit your doctor, share your plan to lose weight, and ask for a referral to a dietitian to support you on your weight loss journey.

You don't have to exercise to lose weight (but you can add exercise slowly if you want to). The only thing required to lose weight is a calorie deficit.

I suggest not depriving yourself of foods you love. Eat what you love, just smaller portions.

Set your goals up to lose 2 pounds a week. Buy a food scale and weigh all your food. Log every single thing you eat, work very hard to stay within your calorie goals and you will lose weight.

I am behind you 100%. You can do this.

afatpersonwholikesfood · December 2016

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 · December 2016

Congratulations on beginning this journey! You can do it.

chastity0921 · December 2016

I would start by dealing with any underlying issues that caused the weight gain. Psychologist appointments helped me to deal with the emotional aspects. Also, if there is binge eating, that has to be addressed. Then focus on small goals such as limiting fast food to twice a week, or drinking water instead of juice, or adding a walk on three days of the week. In the beginning, those small steps can lead to big losses. Also have the mindset that this journey will never end, and you have to make changes you can stick with.

msalicia116 · December 2016

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 · December 2016

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 · December 2016

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 · December 2016

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 · December 2016

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 · December 2016

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.

corqren · December 2016

I was exactly where you were three, almost four, months ago. I was 490 lbs and lost on what to do. I went to a doctor and got my weight, got some advice and started using myfitnesspal to log what I ate. MFP wanted me to eat 2800 calories to lose weight, my doctor wanted me to eat 1800. I bumped it down to 2300 and then 2200. I'm slowly lowering it to try and hit the 1800 mark. I'm trying to do what is comfortable. This also gives me a tiny bit of leeway if I do go over my calories. I'm still within the 'losing weight' range if I'm over by something like 100 calories.

That's all I did to start, I just logged things. I didn't try cutting anything out or anything. I needed to see what I was eating and go from there. I started to lessen things. I used to drink whole milk, now I drink 2%. I'll take half the mashed potatoes I usually do. Things like that. Just start small. I used to get a huge burger, large fries, large soda. Now I get small fries (if I feel like it) and no soda. I could still have the burger but I NEED to log it. I made that a rule. If I eat it, I log it. No matter what. Even if I feel bad about it and don't want to. I got candy and such for xmas, I've been eating it but I make sure to put it in.
I also try and plan out what I'm going to eat. Since I cook most of the meals, I put them in the recipe thing and pop them into the dinner part. or lunch. I know what I'm going to eat.

This has been long and rambly, but it's nice to get it out. Don't worry. You can do this. I'm right here with you. Just gotta keep at it!

jgnatca · December 2016

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 · December 2016

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 · December 2016

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 · 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 · December 2016

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 · December 2016

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 · December 2016

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 · December 2016

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 · December 2016

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 · 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.

I weigh ~470 lb, where do I start?

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