How would you lose 220 lbs
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You have valued your health, and that is a major step forward! Now it is important to honor that, every day.
For your health - your new habit is to pre-plan meals and get the right ingredients. I committed to parking at the far end and walking every aisle of the store, every visit. That gives me a few extra steps.
For your health - your new habit is to enjoy moderate portions, logged in, and if they don't fit your calorie goal: move a little more til they do fit.
For your health - your new habit is to stimulate your heart gently (cardio), do push-ups with your hands on a doorframe at first (resistance) and find a stretching video or show to participate in at home (flexibility). It's free to clasp your hands and stand up/sit down on the bed (hold just above the bed) - that's a squat, for beginners!
MFP peeps are encouraging and practical and in the same boat. Check in every day and update us!!!
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The same way I'd lose 22 lbs. One day at a time at a reasonable and safe pace. It takes as long as it takes.
What I wouldn't do is go all crazy bananas. Plenty of people do that and end up back here starting over. That I will not do!2 -
Set yourself smaller goals, this week/month I want to lose 10lbs etc once you hit that reward yourself with something that's not food (I'm terrible for doing the whole I'll have a cheat day when I lose x), a new kindle book, some fancy bubble baths etc or even just a day relaxing. Write them all down and update every month or week. I've added you I've got 100lbs to lose (for the second time) so Ive got experience on how to deal with large weight losses etc.1
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Change something every day or week. Just a little bit.
For me, for example, I used to cook 160g spaghetti for my dinner, when I was biggest. Over the course of 6 months, I've adjusted the size to my current 95g. I still feel just as full, because the change happened gradually. I still have a bit to go, but eventually I'll get down to the normal, expected 75-80g pasta.
It's all about the small choices. Instead of full-fat milk, grab the lower fat milk - same with butter, cheese etc. Find the small changes that work for you in your situation.
Heck, it could even be instead of 10 cookies, only eat 8. Next week eat 7 etc.
Remember, you're not on a diet. You're changing your way of life, for the rest of your life. It's a marathon, not a sprint.6 -
Forgot about pre-conceived diet rules! Eat foods that you like, just eat less. As other posters have said, you can make some substitutions as you go along and see where your calories are.
At your weight, your starting calories for 2 lbs a week should still be a good amount of food that won’t leave you feeling deprived.
Every pound is a victory so don’t dwell on the time frame - the time will pass either way and you can either weigh less or weigh more a year from now - it’s all up to you!5 -
Start slowly, baby steps
focus on losing 10 lbs, then hitting 350lbs, ect. Keeping your eye on mini goals will keep you from feeling too overwhelmed about it. Also, if you try to do too much at first it will feel like a punisment and its easy to get burned out. Setting weekly goals helps...ex: week 1, just aim to accurately log everything you eat so you have a baseline, week 2: set a calorie goal (not too strict...you dont need to stay at 1200 cals!. 2lbs/week should still give you a good amount of calories) And try to stick with it...maybe week 3, aim to walk 3 days ect....You dont have to do those specific goals, pick something you feel is reasonable and go from there! Its easy to get to the point that your unhappy with your appearance and want to drop weight FAST but Im sure the weight didn't creep up within 2 months and its going to take some time. Slow, steady, consistant effort usually gives better results than hardcore super intense effort that fizzles out (yo-yo dieting!!) Celebrate every little victory and appreciate the efforts you are putting into your body. Good luck ❤
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Like others have said - start slow, be honest with yourself, and you can do it! You don't need to exercise (at all) to lose weight. Does it help? Sure, but at your weight just eating less will be more than enough to help you start losing weight. Get a food scale, log everything that you eat honestly, and you'll see results. I started at 265 and I'm down 45lbs in just over 4 months. The only purposeful exercise I do is walking, but you don't even need to do that! Do what you can - every little bit helps! We all have bad days now and then, but if the good days outweigh the bad ones, you're making progress. Feel free to add me as a friend if you like. I'm always here for support!1
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If the amount of weight you'd like to lose is daunting, break it down into chunks. Losing 5%-10% of your body weight can help enormously with health and mobility. Celebrate your first 5% loss - around 18 pounds - then evaluate what's working, how you feel, and explore anything you'd like to add.
You don't have to change everything at once. You can simply manipulate your calories so you're eating at a deficit and learn to read food labels and track correctly for a few weeks. Then add more walking for a few weeks. Then make some light resistance exercise 2-3 days a week a priority for a few weeks (try a resistance band, wall push-ups, sitting until your butt hits the chair then standing back up, carrying a gallon of water or bag of kitty litter around the house).1 -
the same way you lose one pound.
just repeated.2 -
Besides the great advice that everyone else gave, my advice would be to tell yourself, every day, just to get through that ONE day. that's your goal. get through that one day sticking to whatever plan you've laid out for yourself. and if you don't stick to it exactly (like if you go over your calorie goal or you give in to a temptation to eat something you shouldn't), your entire day is not blown ... just continue on with the rest of the day trying to stay as close to on track as possible.
I've found that when it's been especially tough, I tell myself that there's only a few more hours left in the day and when I wake up, it'll be easier (and I can have a nice breakfast). The next morning always feels easier.1 -
leonhnchan wrote: »leonhnchan wrote: »Make a decision right now you're going to do it. Start walking and start cleaning up your diet. Just start. And no...cake, cookies, chips, and ice cream are not ok - not at the moment.
These are all okay if she eats them within her goals.
I lost 60 lbs. eating a Milky Way or some other candy bar a day, and/or some sort of ice cream, etc. I ate these within my calorie and protein goals (IOW, not to the exclusion of my protein, and not exceeding my calories...this was my "thing," the protein, though it won't be everybody's area of most concern).
It might be OK if you are really going to be able to stop yourself but why play dice with the devil? And don't forget - it's not just about how much weight you lose but about improving your overall health and working towards better habits.
Well, as I said, I played dice with the devil all the way down to a 60 lb. loss and any time I've handed the dice back to the devil and put on my angel wings and sucked down ONLY "healthy" (what a slippery term, one never really can pin that down) foods without the fun (for me) factor, I wound up face-down in a bucket of Cool Whip laced with butterscotch chips and topped to serving bowl spillage with peanut butter. (Mmm, now I'm hungry.)
Where does the OP indicate that eating cake within her calorie goals would be her dieting death knoll? You'll have to forgive me for saying this, especially since I've had my issues with food in the past, but one has to have a pretty seriously damaged relationship with food - an element of life - to equate eating a Mars Bar with leaping into bed with Satan and giving it all up.
p.s. Thank you for that gentle, kindly, Daddy-ish, very condescending "remember!" finger-wag, but at the age of 50, I would have had to have grown up in sensory deprivation chamber in order to not realize health is important in food. REMEMBER,you should carefully read people's posts - I mentioned that I ate/eat my candy but not to the exclusion of my other nutritional goals.
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I guess I'd start the same way I would start if I had 30 pounds to lose, by taking a hard look at what habits got me overweight and then thinking about what actions I could take to alter those habits in such a way as to be in a caloric deficit with the minimum spent effort to do so. Typically being overweight comes down to not paying close attention to the number of calories one takes in so a reasonable solution is to set some time aside to meal-plan, come up with some recipes for meals you can make in bulk and then cook up large batches freezing away some and keeping others available in the fridge. Then just rely on those meals for your daily needs and avoid heavy snacking. As for what to make for many people switching to lower carb higher protein is more satiating for the same amount of calories so simply increasing the protein content of meals by replacing things like rice with things like lentils or beans can make a big difference. But that is up to you and your own tastes, what matters is getting control of how many calories you are taking in and being consistent with that over time. Making sure you have established a reasonable caloric deficit and then just building up the habits that allow you to hit that goal with minimal effort.
As for exercise that is harder to say, having that much extra weight I imagine is limiting in what you can do. It is not necessary to exercise for weight loss though, although it is eventually something you'd want to consider doing for improved health. As for what you might be able to do I suppose going for a walk around the block in the mornings or when you have a free moment might allow you to start making time for building up better habits.0 -
I know it seems overwhelming to think of how long it will take to lose 200 pounds. However, the time will pass regardless. You have a choice of whether you want to spend the time eating more healthy and taking care of yourself, or eating more junk, sitting on the couch, and getting fatter. A year from now, you could be 100 pounds lighter, or 100 pounds heavier. You get to choose which.
Logging the food you eat is a revelation. Some foods have a lot more calories than you realize. Finding which foods fill you with fewer calories takes some experimentation, since we are all different, but it can be very satisfying. Figuring out which foods you really love to eat vs. the ones you eat just because they are there can also be interesting. Several years ago I discovered that I don't actually like most of the french fries I ate at restaurants. They simply don't taste that good. So I started asking for vegetables or salad instead and was both happier and healthier. You can eat the foods you really love, just smaller portions or not as often if they are really fattening. I still eat ice cream, but I measure it now; I don't fill a bowl to overflowing.1 -
I, too, need to get to 140 to have a healthy BMI. I "only" had 143 to lose. It's a daunting task looking at it that way ... so I don't. I'm a heck of a lot better off now in the low 250s than I was in the 280s. I feel better. I can button my favorite jacket over a sweater now. I'll be even better off in the 240s as the temperature drops and I"ll fit my feet in my clogs with thin socks on.
Yeah, yeah, yeah. My eventual goal is to have a healthy BMI. Fine. That would be lovely. But I can't dwell on that now. I'm just hoping to be in the 240s as I enter December. That's far enough ahead for me. Today, I'll just log everything.
This works. In the last 20 weeks, eating most days at a 500-calorie/day deficit (on pace for 1 pound a week), I've lost 24 pounds. Yes, I've had days that I ate with reckless abandon but those are relatively few and I got right back on the horse the next day. I even had a twelve-day trip of restaurant meals where I gained 12 pounds in 12 days -clearly a lot of it water. I took them right back off in the following couple weeks.
You can do this. One day and one pound at a time. Don't worry about the end goal. Just worry about today.5 -
To be honest, your first goal should be to stop gaining weight.
The next long-term goal should be 220lbs weight loss. That's a large amount to lose and probably overwhelming if you look at it as 1 goal.
You should break that down into smaller chunks; like, 12lbs in 6 weeks Then probably divide the weight into monthly and YEARLY goals. It is going to take over a year to lose that amount, so you should set realistic expectations and a realistic timeframe.
ETA: You don't NEED to weigh 140lbs; you just need to weigh less than 325lbs. That might help you reframe your thinking and help breakdown your weight loss into more manageable goals.4 -
I started at 378 on Jan 2, 2016. I have lost a grand total of 216 Lbs and have 46 left to go at the most to get to my goal weight. I am now 161 Lbs. It is possible but you have to work hard.
The way I avoided overwhelming myself was not to think about the ultimate goal as that was too much for my mind to deal with. I focused on one day at a time and so on. One of my first mini-goals was to break 300. When I got to 299, I felt amazing and that kept me working. I also set goals like when I got to 1/4 of my loss. I also figured out the weight where I would be a % of my original body weight. It can be any percentage, it just gives you something to shoot for. One of my favorites was when I got to 186 which was half of my original body weight. Another favorite was when I was no longer obese.
I can't stress how much help you will give yourself by getting exercise. I started about three months into my loss. I started just doing a small amount and keep increasing the time and intensity. I exercised by doing steps in my own home so I didn't have to go to the gym. I would just move back and forth for as long as I could. I started to walk and bought a simply fit board which I find helpful.
I try not to get too upset with myself when I back-slide or eat something I don't think I should or if I didn't exercise as much as I think I should. I just remind myself that I am doing great and that I will be back on my program tomorrow. All that happens when I get upset with myself is that I get to the "what the heck" stage and binge eat. I don't do it often and too badly so that makes me happy.
I figured early on that I will only eat things that I enjoy but I will eat less of said food and cut out a lot of others like sugar.
I have proved to myself over and over again that I am much stronger than I ever would have believed.
Here are the before and after photos. The before picture was one of the few that survived because the face was blurred out. I hated having my picture taken and would delete all of them.
I included the third picture as that is a picture of me and a friend after we hiked to the summit of Mt. Diablo which is 3849 Ft just a few weeks ago. That was one of my goals to finish before the winter and I did it. I am telling you the truth, you can do anything you set your mind to.
Feel free to send me a friend request. I would be happy to encourage a fellow traveler along a path that is long and winding but worth every moment.
I wish you only the best.
Tina Marie
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Tina Marie, you're gorgeous.1
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LAWoman82, Thanks. I will be 51 at the end of the year and I am so much better than I was at 49. I am always very serious when I say that if I could make this journey that anyone can. I also seriously didn't know what I was capable of back then. I would dismiss anything without trying. I am a completely different person now, I am Tina 2.0 now and I love her!4
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Start with 1lb a week. Its all math. Eat less calories and lose weight. Check you BMR under the APP Heading. Thats how many calories it takes you just to breathe and function so go under that amount of calories a day and you will lose it slowly. Thats what it takes to change your food choices to healthy eating. My husband is 430. He has lost 7 lbs lately by changing his portion size and eating less calories. Good Luck!0 -
tinamarie6624 wrote: »LAWoman82, Thanks. I will be 51 at the end of the year and I am so much better than I was at 49. I am always very serious when I say that if I could make this journey that anyone can. I also seriously didn't know what I was capable of back then. I would dismiss anything without trying. I am a completely different person now, I am Tina 2.0 now and I love her!
You're 51????
You lie. You like like a lying liar.
Day-um. (jealous)
BTW...that pic looks like Big Bear.
Anyway, thank you for the inspiration on this thread.0
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