lose 200lbs in less then a year ?
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Don't give up on your goals! You CAN succeed. Concentrate on what you can do right now that will help you reach your goal. One step at a time!1
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fordster99 wrote: »I wrote on your other thread about losing weight when you are in pain. Start off slow. I can't do most exercises because I have two herniated discs and degenerative disc disease so I am in pain if I stand up too long or sit too long. I joined a gym with a pool and swim about once a week, I also use the recumbent bike. I can't go fast but I figure every moment will help me reach my goals. Even if you cant join a gym, start by maybe walking to the end of your block and back. Do that for a week and then do it twice and so on and so on. Once you start losing the weight, you probably will feel better. And try cutting back on the good you eat. Slow and steady.
I know slow is key and setting a time limit is not good and im more then likely setting my self up to fail.
I know it my sound odd but i want to be able to start training for a spartan race next year if i can lose the weigt . i know its more then likely never going to happen but its a goal to try to work to all the same.
I totally believe having goals is a great idea. Several years ago , I used this and lost almost a 100 pounds (I injured myself and couldn't walk for awhile so I used that as an excuse to eat and do whatever I wanted and it just went downhill from there). I have kept some of it off but gained a lot back. I am now back using this program I say this because I had small goals and big goals. I was 298 when I started. I could not walk up stairs without feeling pain and winded. My ultimate goal was to be 150. My small goals changed as I lost weight. My first goal was to be in the 280s and when I accomplished that I went to the 270's and so on and so on. I didn't set time limits. I would feel so good when I got down in the next range. It kept me motivated. Were there days that I failed. Absolutely but I always got up and dusted myself off because I realized I was the only one that can change me and I still feel like that today. I can't blame anyone but myself for my weight and no one else can lose the weight for me. Its hard to get the motivation to get up but if you truly want to change your life you will. I recommend maybe start to work towards a 5k and then go from there with the Spartan being your ultimate goal. Meeting those small goals will help keep you motivated and won't feel like its impossible to get to where you are going.
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My bf is 290 and his is set for 2250 but he is doing it slow and scheduled for 1 pound a week so yours doesn't seem too high.
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ProdigiousDigit wrote: »ProdigiousDigit wrote: »ProdigiousDigit wrote: »You need to take it extremely easy at first. Four years ago I went from 372 (my highest ever) to 308 in about 7 months. In the first month or so, just focus on straightening out your eating habits and maybe start trying to walk a mile or two a day.
Most important thing to remember at the beginning is not to hurt any ligaments or joints that aren't up the the task yet.
You can do this, trust me. Once you set the fat in your body on fire with even a little effort, you'll be burning so many calories you'll feel giddy and your won't be able to STOP moving.
FWIW, I kind of gave up after my girlfriend and I broke up a couple of years ago and I just stopped caring for a while. Then August 1st, I pulled my dusty scale out from under the bed and discovered I was 325. This morning I was 295.
If you don't have a dog, consider getting one (and a FitBit). They're both a non-stop reminder that it probably time for another walk.
I am to heave for a scale i needs to go to the hospital to get my weight. I do have a dog but i dont think he will walk far.
https://www.amazon.com/Ozeri-ProMax-Digital-Measure-Caliper/dp/B01EK9CXZ6/ref=sr_1_1_a_it?ie=UTF8&qid=1506479731&sr=8-1&keywords=500+lb+digital+scale
Also, my 12 year old black lab was 75 lbs and on arthritis medication two months ago. Three days ago, she weighed in at 65 lbs at the vet and moves (with no meds) like she's 5 again.
No excuses! If you don't have $30 for a scale, send me your address and I'll ship you this one from Amazon.
I thank you for the offer and no i dont have money to spend on a scale but i would not want to put you out for me.
Don't worry about it, I'm rich (..and single, ladies).
PM me your address, dude. If you're willing to actually get on it every day I'll consider it money well spent.
I pmed you73 -
I think in your circumstances, you should work with your GP and a dietician (and maybe even a cognitive behavioral therapist if food is an emotional issue) to make sure that you're losing weight safely and effectively. Diet is number one, and then exercising can come after. Just being more active by walking for 10-15 minutes at day will be beneficial. I'm unsure about the 200lbs in a year, but you will be able to lose a significant amount for sure.
I copied what kayeroze had to say hoping you would read it again
I think if you can get some help to find out why you've eaten to the point that you weigh 489 pounds and resolve that issue then you will be running that spartan race before you know it
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I remember reading somewhere that it isn't healthy to lose more than two pounds a week. You might want to check with a medical professional just to be certain.
the majority of people weigh between 200 and 300 pounds, so 2 pounds a week is more or less 1% body weight. For somebody over 400 pounds, 4 pounds a week would also be 1% body weight, and very doable.16 -
The point is to lose weight, get healthy and feel better. instead of focusing on the time just concentrate on losing consistently. As long as you are in deficit you will lose weight. How fast you lose it depends on how dedicated you are. I can remember once I went really low on calories and was running many miles a day and working out. I thought "I am going to crush this". I got physically sick and needed days to recover. I didn't see a dramatic loss either. Find a deficit you can live with and give it time. Just remember if you cheat the scale will tell on you. Do this for you and go after it like you are on a mission. Good Luck6
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For breakfast i had 684 calories I'm not sure if that is good or not but today is the first time I'm been up before noon and ate breakfast. I also have my second load of cloth in wash. Kinda proud of my self130
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For breakfast i had 684 calories I'm not sure if that is good or not but today is the first time I'm been up before noon and ate breakfast. I also have my second load of cloth in wash. Kinda proud of my self
That's great I am a big believer in a "start slow and build on it". I started walking and then went out and ran three miles. I developed such bad knee pain I decided "I can't run". So I decided to play a GPS game (Ingress.com) to relieve boredom. I kind of got into it and started running short distances to play faster. Before I realized it I was running 5 to seven miles a morning and felt great. I can now run half marathons with ease. I slaked off my running a bit and put about twenty pounds on. I have run 13 miles since Monday and am losing weight again, three and a half pounds in three days.6 -
Maybe not. But start. Trust the mfp process. Here is what you do.
1.plug your stats into MFP set as sedentary 2lbs a week
2. Take the super generous offer of a scale
3. Log absolutely everything Before you eat it every day
4. Eat your MFPcalories and no more
5. Repeat every day . Stick with it.14 -
YAY, bjcrewe!! Well done!! Those are definitely two big accomplishments with which to start your day. That's a great carlorie-count for your first meal, too, cuz if you ate similarly for your next 2 meals, you'd be at around 2000 calories for the day. Perfect.
I'm excited for you. Please keep us updated with how it's going. (And remember--weight loss is definitely not a straight line down; it's up and down. As long as you keep trying, you haven't failed!) Best of luck to you--keep up the good work! 13 -
You've taken the first step by logging your breakfast! Keep logging and you'll find the weight falling off! Don't make it too complicated. All you need to do to start is eat at a calorie deficit. Do you have a food scale? They are only about $20.1
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HeidiCooksSupper wrote: »You've taken the first step by logging your breakfast! Keep logging and you'll find the weight falling off! Don't make it too complicated. All you need to do to start is eat at a calorie deficit. Do you have a food scale? They are only about $20.
Yes i own a food scale i have it poked away somewhere I'm going to dig it out today and start using it.
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Hey man...just chiming in to wish you the best in your weight loss. I say go for that 200lbs, and even if you don't quite reach it, you're still better off than where you started. Stick around, do the work, you'll get there. We're all rooting for you!9
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As other's have said, 2 lbs a week is pretty intense weight loss, but that is for 'normal' overweight (if there is such a thing). Since you're pushing close to 500lbs, it may be possible, but I would be concerned about the shock and negative effects that may happen to your body.
I would defiantly get under the guidance of medical professionals (doctors, nutritionists, trainers). Don't know if you can lose the whole 200 in a year, but 100 is very do-able, and I would guess that 150+ wouldn't be outside the realm of possibilities.4 -
I weighed 400.8 pounds on December 31 2016. Yesterday I weighed 225.4.
You can do it.
Around my highest weight (hospital visit so actual verified weight) I was 497 pounds in June of 2015. I was still drinking 2+ liters of soda a day and eating fast food/pizza as the main part of my diet. Just less of it.
This year I am trying, and it is working. 175 pounds *poof* gone.
I wont lie to you, it is work. But the hardest damn thing is starting.
I used to get so depressed just thinking even if I loose 200 pounds Im still a fat load of crap. But I started. And more importantly keep going.
I started out the year by very little exercise. Eating just 1400 calories a day.
Slowly began walking more and more. Working up to 1 mile at night and 1 in the morning. It took a while to get there. Once I hit 350 I joined a gym and started slowly doing daily weight lifting. Nothing crazy, just a 7 day easy lifting routine. Slowly adding in time on the stationary bike.
Once I hit 300 I started riding my bike on the road.
I do 8 miles on my bike, and then walk 2 miles before work. At the gym, I am still doing the stationary bike, and am up to 25 minutes at a very high pace. Also still doing just a general weight lifting routine. Again nothing crazy, just trying to keep from loosing too much muscle as I keep dropping the weight.
Its a progression, you cant expect to go tomorrow and do 8 miles on the bike. I started out at less than 1, and built it up slowly since May. I couldn't walk to the end of the street and back without getting shin splints in January. Now I average 13,000 steps a day.
Yes I am loosing "too fast" but I am keeping my doctor informed and he is doing regular blood work and such. Keep this in mind, that you do need to involve your doctor so they can watch out for trouble and let you know what to watch for.
Remember, to do it for yourself. Not for anyone else.89 -
Don't worry about the day to day mess ups. Look at your whole week. If you have a bad day, try to salvage it over the next couple of days.
Find out what your maintanence calories are. Judge off of that. Don't consider having that many calories as a loss. It's your "starting point".. you begin each race at the starting line. Each day is a chance to take a step off that starting line. People fail because they punish themselves for not being perfect right away. They set their goal at a 2 pound weight loss, then beat themselves up because they ate at a .5 pound weight loss. Don't get into this habit. A loss is a loss and sometimes it takes lots of little steps to win the big race.
My "maintanence" is 2420 according to mfp. I think that's too high but eh. I have it set to lose 2 pounds a week, so 1420 calories a day. But I don't get upset if I end up eating 1900 calories.. or 2100.. or even a whopping 2800 calories!! 400 calories over maintanence! (Had a bad day).. I just work harder at my goal the next day. And.. I look at my entire week to see how good or bad I did.
So.. starting Sept 8th..
Day 1. 1476 c. Gold star!
Day 2. 1720c. Not 2lbs, but def a pound.
Day 3. 2036 c. Uhh..well, under maintanence!
Day 4. 926 c. Better..need more calories.
Day 5. 1263. Good job!
Day 6. 826 c. What did I say about more calories?! Stupid keto diet!
Day 7. 2195 c. Holy bolgnese! Not THAT MUCH!!
So yeah.. had 3 not so great days that week. But guess what? Still a loss! And the next week? Try 3 days at 2400 to 2800 calories!! Rest were low again. Still.. a loss. Maybe not an awesome, ground breaking, shout it from he roof tops loss.. but I'm not complaining!21 -
2500 is not high at all. As you become a smaller person that number will decrease. Instead of a drastic "diet" that has you losing weight as fast as humanly possible, take that 2500 calorie limit and LEARN about your current eating habits. 2500 is still a big cut.
Learn what kinds of foods fit that goal, and what types of foods don't. Only you can decide if a certain food it "worth it."
Drastic diets (as in huge temporary changes) help you lose weight......that's just the first step. The second and often harder step is keeping the weight off. That's where 2500 calories comes in.....that's going to be closer to a "new" maintenance. Then you can use what you learned, making the transition easier.7 -
2500 is not high at all. As you become a smaller person that number will decrease. Instead of a drastic "diet" that has you losing weight as fast as humanly possible, take that 2500 calorie limit and LEARN about your current eating habits. 2500 is still a big cut.
Learn what kinds of foods fit that goal, and what types of foods don't. Only you can decide if a certain food it "worth it."
Drastic diets (as in huge temporary changes) help you lose weight......that's just the first step. The second and often harder step is keeping the weight off. That's where 2500 calories comes in.....that's going to be closer to a "new" maintenance. Then you can use what you learned, making the transition easier.
I agree. Do the 2500. It will work and your goals will be achievable. If you set that calorie amount too low, it will be harder to stick with. Try the 2500 and check your progress over the course of several weeks. Play with the foods that make you feel more full, then re-evaluate where you are in a few weeks. It kind of becomes a game, really.6 -
That much of a caloric restriction, you do risk having metabolism damage. I've spend the last year trying to fix that issue because i did the same losing 100 pounds for the year. I'm feeling better now, but moving forward i'm going to be more cautious. Plus, you may not be able to stand for long periods of time now, but even losing 20 pounds you will see a huge difference in you ability.7
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SeikoMonster wrote: »I wont lie to you, it is work. But the hardest damn thing is starting.[/b]GlassAngyl wrote: »Don't worry about the day to day mess ups. Look at your whole week. If you have a bad day, try to salvage it over the next couple of days.
Find out what your maintanence calories are. Judge off of that. Don't consider having that many calories as a loss. It's your "starting point".. you begin each race at the starting line. Each day is a chance to take a step off that starting line. People fail because they punish themselves for not being perfect right away. They set their goal at a 2 pound weight loss, then beat themselves up because they ate at a .5 pound weight loss. Don't get into this habit. A loss is a loss and sometimes it takes lots of little steps to win the big race.
These are both really excellent pieces of advice. Starting is *hard*, which is why I think most people are better off starting slow and letting the momentum build. It took me a while to figure out maintenance calories but once I did, I gave myself two goals: keeping my bi-monthly average caloric intake lower than maintenance, and trying to lower my average by 50-100 calories a month. Sometimes I hit my target, sometimes I don't, but I lose weight either way because I'm still under maintenance. Since you have a lot to lose, you've got a big range to work in - people who are already lean are going to have a much harder time of it. But the only way to get to your goal is to start and not to quit. Good luck!5 -
I remember reading somewhere that it isn't healthy to lose more than two pounds a week. You might want to check with a medical professional just to be certain.
2 pounds a week is a healthy limit for a person who started at a lower weight. The guideline is closer to 1% of your body weight per week. At 489, OP could lose closer to 4 pounds a week to start off with.
I'm concerned about 2,500 calories. What did MFP give you?
You said it seemed high. That's because MFP won't let you have a deficit higher than 1,000 calories/day (2 pound weight loss a week). Be careful dropping your calories too quickly. What "seems" high is still a high deficit for you, and could be unsustainable.
I assumed your height and age (25, 5'9") for TDEE, and got around 3,800. I'd suggest starting at the MFP mark (1,000 calorie deficit) and working down from there.
1% of body weight lost per week WOULD give you roughly a 200 pound weight loss in one year, but you have to be consistent. That means finding a sustainable diet plant.
Good luck!!14 -
ProdigiousDigit wrote: »https://www.amazon.com/Ozeri-ProMax-Digital-Measure-Caliper/dp/B01EK9CXZ6/ref=sr_1_1_a_it?ie=UTF8&qid=1506479731&sr=8-1&keywords=500+lb+digital+scale
Also, my 12 year old black lab was 75 lbs and on arthritis medication two months ago. Three days ago, she weighed in at 65 lbs at the vet and moves (with no meds) like she's 5 again.
No excuses! If you don't have $30 for a scale, send me your address and I'll ship you this one from Amazon.
You beat me to it. I was going to link this one https://www.amazon.com/My-Weigh-SCMXL700T-Talking-Bathroom/dp/B00MQ8A5UY
A bit more expensive than yours but has a higher weight capacity. Even though the OP does not need it, perhaps the links will help someone else reading the thread.
Good luck OP, you can do it if you want to!5 -
I will just chime in. You have already gotten a lot of great advice. When I started I was about 509 lbs. I did not have a goal weight or a specific amount that I wanted to lose in any particular time frame. I started with a commercial weight loss program at 1800 calories. I have lost 200 lbs, but it took about 2 years. I do not know your age, but you being a man and I am sure younger than me, I am sure you will have no problem dropping the pounds if you are committed to doing it. Do not give up, no matter what. That is the key for me. Support is a great resource. Mostly believe in yourself.41
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I am 489lbs i cant stand for more then 15mins without my back killing me, my whole body hurts like all the time.
I know it wont be easy at this point in my life i need to do something or i dont think ill be around much more then a year.
If anyone can give me any tips i would be greatfull.
I'm so sorry you're in so much pain. My tip would be to not set a time limit on weight loss, but to input your numbers here on MFP and stick to the calorie goal. You don't need to exercise to lose weight, just be in a calorie deficit. The hardest part is just getting started, getting past the first hurdles of "what's the use?" mentality. Every pound you lose is one pound closer to a better quality of life for you, so put one foot in front of the other and march forward! I wish you the very best of luck
I know setting a time limit is bad all that. I know it my sound odd but i want to be able to start training for a spartan race next year i know its more then likely never going to happen but its a goal to try to work to all the same.
That's a great goal! You don't need to reach a particular weight goal to start your training, start now with the little bit of movement you are comfortable doing (walking slowly for 10 minutes, for instance, stopping before your back starts hurting badly), and extending the time as your weight goes down. I think if you set a goal like 200 lbs. in x amount of time you will impact your motivation for both continuing to lose weight and training for your Spartan if you fail to lose weight at that rate.2 -
Lunch was 444 calories.40
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Lunch was 444 calories.
So far you are doing great. That's a little over 1100 so far. It's a good clean start. For something low calorie to help with hunger at non-meal times, try eggs.. or eggs on salad. One large egg is 72c. Lettuce is.. negligible. 20c In two cups. You can boil three eggs, chop it...add some mustard and a tsp of mayo.. salt and pepper. Add some peppers or onion. Use the egg salad as the dressing or add some low cal ranch or Italian. Just watch the serving size.
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Given your weight, when you start and really focus on eating at a deficit you will probably lose a decent amount of weight fairly fast. But as the pounds go down, they do start to slow down. Dont let the goal of 200 in a year become the be all end all. Even if you dont hit your goal I think the plan to try and train for a Spartan race would be fantastic! Ive seen so many people of all different sizes do that race and races like it and it's all about doing YOUR best. You got this, I'm really proud of you for deciding to start.2
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I have 3 mfp friends who have lost 200, 300, and 400 lb using MFP. All of them are kicking butt now and started this journey with the same sorts of pains and disabling obesity you experience.
Read the Success Stories. You'll find many people who started their weight loss journey near and above your weight. It can be done, it is being done. Do it.22
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