How would you lose 220 lbs

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  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    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.
  • spiriteagle99
    spiriteagle99 Posts: 3,743 Member
    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.
  • deputy_randolph
    deputy_randolph Posts: 940 Member
    edited November 2017
    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.
  • LAWoman72
    LAWoman72 Posts: 2,846 Member
    Tina Marie, you're gorgeous.
  • tinamarie6624
    tinamarie6624 Posts: 182 Member
    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!
  • Judymnelson
    Judymnelson Posts: 16 Member
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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!
  • LAWoman72
    LAWoman72 Posts: 2,846 Member
    edited November 2017
    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.
  • amyepdx
    amyepdx Posts: 750 Member
    tinamarie6624 wrote: »
    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.

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    mcneiy75fqh2.jpg


    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

    @splashley414 I hope you’ve been reading all of these encouraging suggestions and have already begun to make changes. If nothing else, read Tina Marie’s post as many times as you need to absorb all of the wonderful encouragement and take all the motivation from her amazing story!
  • amyepdx
    amyepdx Posts: 750 Member
    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!

    Just WOW!
  • Orphia
    Orphia Posts: 7,097 Member
    Just make a bit of an effort by logging every day. The time will pass anyway if you try or don't try, and you'll be better off if you try.
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    I'm down 106 lbs within a year and finally to a normal weight BMI. What worked for me was setting small goals as I went along, as others have suggested.

    Even losing ten percent of body weight can cause great improvements in health. So 10% of 365 is 36 lbs - that's not so much! At one pound a week that's less than nine months, and it's easier to lose weight quickly when you are very heavy - you can probably lose weight at double that speed. Could you log and eat within a calorie deficit for four months, if it meant you would be much, much healthier?

    You may not be fit enough to do some things right now, but try to do what you can, and do a little more every day. When I started I was only able to do wall push-ups, but I did those, and then I did knee push-ups, and now I can do real push-ups. I started weight training by swinging water bottles around while I watched TV, and now I can deadlift my own weight. I couldn't walk to the mailbox and now I can run 5k. You will be amazed at what you can do! Every bit of activity improves your health and makes it easier to do more, and that means you will be able to eat more calories without going over your total daily expenditure.
  • ttreit
    ttreit Posts: 59 Member
    Like many have said, it can feel overwhelming but slow and steady wins.

    And while you can eat anything you want with your allotted calories some simple (maybe not easy, but simple) general changes can really help! Like cut your soda intake by half for two weeks, then half again for two weeks, until you've almost eliminated it. Replace unhealthy snacks (chips) with healthier snacks (carrots and hummus) if you can. If you can't then just stick to your calorie allotment and don't worry too much about what you eat.

    The reason I suggest changing what you can is because you'll get better nutrients and feel better which will help you keep going. But if you REALLY want that Mt. Dew and are willing to spend the calories on it, just do it, no guilt at all!

    The main thing is stay within your calorie limit.

    Finally I HIGHLY recommend adding a simple weight lifting routine, like this one. Just do as much as you can, even if the first day you can only do 1 minute total. Just keep at it. You don't even need weights, just use a couple of soup cans at first. As you get stronger you will feel so much better and it'll really motivate you as you go from being able to do hardly any of the exercises to looking for a tougher workout because this one got to easy. Just try to do a little bit more each day and within a month you'll really be surprised how far you've come. You can totally do it!
  • ladytwilight72
    ladytwilight72 Posts: 70 Member
    I have a similar weight loss goal. For me if I focus on the big number it overwhelms me. I'm taking it 10 lbs at a time. I use Leslie sansone walking & strength videos because I can be at home and it's not hard on my joints. (I don't like to jiggle in public...lol).
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    Has the OP even been back to read all these wonderful responses? I have not noticed any further posts in here from them ?
  • frankdpatterson
    frankdpatterson Posts: 1 Member
    I replaced regular chips with Good Health Brand - Veggie Chips. I bought a bag and portioned them out in 1oz bags. I have them at lunch time, but only 1oz. I replaced regular bread with Sprout Bread, High Fiber bread. I only consumed that at lunch as well. I was aloud 2200 calories, but there wasn't a day that I could fit that in. I ate around 1600 calories at best. I replaced white potatoes with a baked sweet potato, Sugars with Splenda if needed at any time, BUT I always keep every number, except fat (fat is hard to judge because Avocado's have healthy fat and having a medium one for fiber purposes would toss me out on that category). I drink 72 oz of water every day. Its the most I can take in without feeling like I'm going to explode. Walking is a good start. If you have an iPhone or Android you can log you steps just with it being in your pocket. Create your meals ahead of time in myfitnesspal. If you do this, it will let you see your day. Just stick to the plan. Spread out your food throughout the day. BUT, remember losing weight is so important, but so are the other things, so keeping your numbers such as your daily intake of cholesterol, sodium and everything else is really important as well. You will feel so much better! You can create recipes in myfitnesspal too if you don't want to keep putting in the small stuff. As another smart person on her said , use a scale, know how much you are taking in. YOU GOT THIS! Believe me, its hard in the beginning, BUT you got this, I promise. Believe in yourself and reach out to everyone here! Thats what we are here for to help each other everyday!

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