410lbs in Dire Need of a Lifestyle Change
DimarypEvans
Posts: 3 Member
Hey, guys! Zeuk here. Looking to change my life around. I’ve successfully been without soda and other sugary foods for 3 months now, but am still morbidly overweight. Help motivate me on the right path!
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Replies
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Would LOVE to help keep you encoraged as well im losing weight.1
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Zeuk - nice to meet you. Would be happy to help out with encouragement.3
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Hi Zeuk! It's so hard when you love BAD food, isn't it? I am also trying to lose by not eating pizza, sugary stuff, sodas, etc. I'm also not eating out, I.e. Taco Bell, Papa John's...I am logging all my food in the Diary, and that really helps. I also joined our local wellness center that is supported by the hospital, so it's not like a gym with only buff people. Even a lap or two around the track is better than nothing. I also used a personal trainer for a while, just to get me started. I don't carry my debit card or cash with me most days, so I can't get food. Ha!!! I pack my lunch for work and eat here. I know it is hard. I hope you are successful!! I keep saying out loud to myself , "you can do this!" Think about all the things you'll be able to do when you lose weight and feel better! Don't give up! If you don't do good today, start fresh again tomorrow! You can do this, Zeuk!!!7
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I think the important thing for long term weight loss is to avoid labelling foods bad, fast food in itself isn't "bad", just as a salad isn't "good" it's your diet as whole which needs to be balanced, that doesn't mean you have to cut out sugar, fast foods or soda. You just have to learn to moderate them.
Weight loss doesn't have to be miserable and mean missing out on the foods you enjoy. I don't have as much to lose as you, I have around 100lbs to lose altogether, I am down around 35lbs (was 40 but gained a bit back whilst on holiday a couple of weeks ago). Most of the time I eat relatively balanced meals, but I still have the odd pizza night/chinese takeaway or go out for a few drinks with my friends.
You have to find a way of eating that works around normal life and that you can stick to for years and years. Would highly recommend checking out the success boards for people who have lost similar amounts and adding them.
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Find successful friends with open diaries. For change, it's necessary to climb out of your little box and learn new ways of doing things, like eating healthy. Best wishes to you!2
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I hear ya, If I didn't do something when I did I would be right up there with you. I started at very close to 300. My problem was beer, and lots of it. As soon as I quit drinking beer, started tracking my macros, and easing into the gym the weight has begun to drop. I'm about two weeks in now and have a long way to go, but this time with these smaller changes periodically I WILL succeed, and so will you.
One thing that really helped me, was a YouTuber called FatMeetsFire. He is a down to earth guy who gives it to you straight. Check him out, at lot of good information on his channel. Anyhow, here are my tips.
1. Get used to measuring portions, yes it is a pain in the rear, but you would be surprised at how much of a difference in calorie intake there is in what you would think is a serving size, and what really IS a serving size. Get a decent digital home food scale and become good friends with it.
2. You're on this forum, so I assume you already have MyFitnessPal installed. Great tool to use, just log everything. This app makes it super easy, especially with the barcode scanner.
3. Determine your calorie needs here: https://www.freedieting.com/calorie-calculator and subtract 500-1000 calories per day from it for your daily intake.
4. This has been a new one for me, and has helped keep my motivation up. Take a few moments out of each day to read someone's success story, there are MANY out there. One quote that I saw was "A year from now you will wish you would have started today." 52 weeks at 2 lbs per week is 104 lbs! I know THAT is where I want to be.
5. There are no shortcuts, no fad diets, no wraps, pills, supplements, acupuncture, therapy, or any other miracle working device or drug out there to get you results. It's either diet and exercise, or surgery. Wake up call for me as well. Under the knife or on the treadmill, so to speak.
TLDR: Start small, get into a calorie deficit, start getting active, and start today! You got this!9 -
You've made fantastic progress by cutting out sugary food and drinks! That is so hard to do and three months is wonderful! Something I'm working on is making small changes and then maintaining them before adding another change, so on and so forth. This is about building better habits to serve you in the long run as this needs to be something sustainable for life. You will have bad days but you will also have good days. The thing to remember is that even if you make a poor choice, your next choice can be a good one, it doesn't have to ruin your progress. This is a marathon and not a race, take one day at a time. You can do this! If you want another friend, add me
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Keep in mind this is a lifetime journey and not a race. Watch your calories and be as active as you can be. Build strength and do more week over week.
Don't criticize yourself or beat yourself up for past choices or if you happen to backslide a little (or a lot). Be 100% honest with your logging.
Reach out for help when you need it. Don't listen to naysayers. Start preparing your mind for changes to your self-image, your attitude, your circle of friends, your family's attitude, etc. They will change, and not all change will seem good sometimes, but in the long run your life will be better overall.
Push yourself past your comfort zone in at least one thing every day to build your confidence (doesn't always have to be health-related). You can do this!
BTW, I accidentally hit the "Woo" button on your OP. I can't figure out how to undo it. So sorry about that!2 -
Hey Zeuk! Any change you can be consistent with is a step in the right direction - no matter how small. They'll add up. Welcome aboard!2
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Hello,
My starting weight was 398 and I am down to 236 and still going. I have added you as a friend. Don't hesitate to reach out.
As someone who has been in your position, I will share some things that have worked for me;
- I recommend staying away from trigger foods. Sure if you are only counting calories then it is ok to have a slice of pizza, but if you know that you can't stop at 1, then avoid it until way later in the process. A lot of people on here will say go ahead and drink that soda, eat that pizza and go to fast food, you have the calories. However, this early in the process with the compulsive overeating that we deal with, this is not helpful and I have found leads to failure quick! Until you can manage those food from a reasonable mindset, they are going to be detrimental to your success
- Set goals and deadlines for yourself. When I just have a pounds goal, I never really make it that far but when I say I am going to lose 20lbs by this date, then I push myself more to hit that goal.
- Start exercising NOW. Do whatever is a little extra for you. If you can walk for 2 miles then do that. If you can only make it down the block and back, then do that. If you can only make it to the mailbox, then do that. Just whatever you are currently able to do then build up from there
- This is a big one, THERAPY!! This is coming from someone who thought therapy was useless and for crazy people. I decided to try it and had a therapist that I didnt connect with for about 7 months. I finally switched and got an amazing therapist who has done so much work with me on how to control emotions, positive self talk, being in wise mind and really dealing with WHY i eat.
- Celebrate every victory and do not beat yourself up. You will have good days and bad days. If you have a bad day or a bad meal, don't let it break you. Dont start again tomorrow, start again NOW. Your breakfast was bad? That is fine, start again at lunch with a balanced meal.
- I eat 4 times a day. Find what works for you. 3 meals no snacking, 3 meals 1 snack, 3 meals 2 snacks. Do what works for you to make this as comfortable as possible. There is no 1 size fits all for dieting. you will try and you may fail a few times but when you find what works for you, you will be golden.
I think that is it for now. Good luck.11 -
@adarbyem I wish I could Like, Hug, and mark you as Insightful as well as Inspiring! Great post and best of good results -- with a strategy like yours you do not need "luck".
@DimarypEvans great start, do what adarbyem says and you will be FINE!1 -
Thanks for the overwhelming support, guys! It’s a long road ahead, but I know I can do it. When Ingotnoutnof high school I was 350lb. I started working at Subway and was biking to and from work everyday (a three mile ride) and dropped 100lbs in a year. I know I can do it because I’ve done it before. However, I ended up working sit down jobs (call centers and now registration in an emergency room) so my exercise has become little to none, causing me to gain all of that weight and more back. A big obsticle I have to face right now is my degenerative arthritis in both knees with bone spurs which makes it hard to get up and do anything. Cutting out sugar drinks was the first step and my friend introduced me to this app and Infigured it’s be a great tool in assisting me.4
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Hey Zeuk,
My highest weight was 330 lbs so I don't know exactly what you face, but I do have some idea.
Congratulations on dropping the soda. That was a hard thing for me as well. Even though I was drinking Diet Coke, I was not having any luck sticking to a diet.
I now drink water and Lipton's Southern Sweet Tea for a sweet beverage. To actually start losing weight I had to face the reality that I am a carbohydrate addict. I loved any simple carbs. Potatoes, chips, cookies, etc. I didn't really start to lose any weight until I switched to a Keto or Low Carb diet. I have also combined this with Intermittent Fasting (IF). This is working for me. I have a doctor that is keeping track of my health while I tackle my health problems. I hope you have someone to help you with your journey.
This is a tough road. Don't travel alone. I'll help where I can.3 -
I'm here for you!! Have a background in sports medicine and also have bad arthritis on my right knee from surgeries. I can help with meal prep ideas, home exercises, and anything else you need!2
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Hey Zuek,
Your in the right place for sure. I had a slump myself for a bit. I had cut out foods that I thought was the issue but for some reason i was still gaining weight and I would wake up with terrible pain and could not get out of bed and put me in a funk you could say and leaned towards comfortable food. Long story short ended up in ER. I now been on a eating plan/ proper vitamin plan. I use MFP faithfully. I log no matter what my emotions are and no i can start over at any meal when i mess up. I think knowing that im not going to be perfect takes the stress off this and knowing that i am making small steps to a better life everyday is a success. I am now down 23 pounds. You can do this - stay committed and use the support group on here and you will be ok. Feel free to add me.0 -
Hey dude, I'm down almost 50 pounds so far and I have one big piece of advice for you.
Get one of these: https://www.amazon.com/Drive-Medical-Folding-Exercise-Peddler/dp/B00QYOZ704/ref=sr_1_10_a_it?ie=UTF8&qid=1521146687&sr=8-10&keywords=exercise+peddlers
Put it in front of your favorite sitting spot, and never allow yourself to watch TV or game or read etc unless you are peddling. Peddle as slow as you want, but keep moving.
Log the exercise as the lowest intensity of peddling and enjoy the extra calories you earn along the way. I get 1700 calories every day, but really end up eating about 2100 and add an hour or so of peddling each day to hit the deficit. Essentially, will work (out) for food.0 -
DimarypEvans wrote: »Thanks for the overwhelming support, guys! It’s a long road ahead, but I know I can do it. When Ingotnoutnof high school I was 350lb. I started working at Subway and was biking to and from work everyday (a three mile ride) and dropped 100lbs in a year. I know I can do it because I’ve done it before. However, I ended up working sit down jobs (call centers and now registration in an emergency room) so my exercise has become little to none, causing me to gain all of that weight and more back. A big obsticle I have to face right now is my degenerative arthritis in both knees with bone spurs which makes it hard to get up and do anything. Cutting out sugar drinks was the first step and my friend introduced me to this app and Infigured it’s be a great tool in assisting me.
Hey Zeuk,
One thing to research. Keto. This will literally save your life, plus no exercise required. Of course, exercise speeds things up, however on the keto diet, just switching your body into Ketosis (burning Fat instead of carbs) will cause you to lose weight immediately and consistently.3 -
Hey man. Good on you for starting and reaching out. I will echo a lot of what others have said. But truly, it starts with your mental health. You aren't going to accomplish much if you don't get your mindset right. That's the key.
Also, I would say, nothing you do today will help or hurt you 6 months down the road. There are very few things that happen in a single day that will impact your life 6 months from now. You have to realize that today. Now, don't take what I am saying out of context. A single day (good or bad) is nothing. But a long string of them either way will make the impact. You have to start winning the day. And then you have to win the next day. Start small, win more days than you lose (4-3), you do that for a number of weeks and the habits will kick in, then you will hate to lose even a single day. BUT. If you do lose a single day, that is all it is. You start over the next day. Period.
Good luck. Go easy, win more than you lose.0 -
Hi, welcome! I will say MFP helped turn my life around and you are in good company. 0
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z_misetich wrote: »DimarypEvans wrote: »Thanks for the overwhelming support, guys! It’s a long road ahead, but I know I can do it. When Ingotnoutnof high school I was 350lb. I started working at Subway and was biking to and from work everyday (a three mile ride) and dropped 100lbs in a year. I know I can do it because I’ve done it before. However, I ended up working sit down jobs (call centers and now registration in an emergency room) so my exercise has become little to none, causing me to gain all of that weight and more back. A big obsticle I have to face right now is my degenerative arthritis in both knees with bone spurs which makes it hard to get up and do anything. Cutting out sugar drinks was the first step and my friend introduced me to this app and Infigured it’s be a great tool in assisting me.
Hey Zeuk,
One thing to research. Keto. This will literally save your life, plus no exercise required. Of course, exercise speeds things up, however on the keto diet, just switching your body into Ketosis (burning Fat instead of carbs) will cause you to lose weight immediately and consistently.
Keto still requires a calorie deficit and is not for everyone, glad you found something that works for you, but any way of eating you can lose fat if you stick to a calorie deficit, why over-complicate things by suggesting even more restriction.1 -
Hello,
My starting weight was 398 and I am down to 236 and still going. I have added you as a friend. Don't hesitate to reach out.
As someone who has been in your position, I will share some things that have worked for me;
- I recommend staying away from trigger foods. Sure if you are only counting calories then it is ok to have a slice of pizza, but if you know that you can't stop at 1, then avoid it until way later in the process. A lot of people on here will say go ahead and drink that soda, eat that pizza and go to fast food, you have the calories. However, this early in the process with the compulsive overeating that we deal with, this is not helpful and I have found leads to failure quick! Until you can manage those food from a reasonable mindset, they are going to be detrimental to your success
- Set goals and deadlines for yourself. When I just have a pounds goal, I never really make it that far but when I say I am going to lose 20lbs by this date, then I push myself more to hit that goal.
- Start exercising NOW. Do whatever is a little extra for you. If you can walk for 2 miles then do that. If you can only make it down the block and back, then do that. If you can only make it to the mailbox, then do that. Just whatever you are currently able to do then build up from there
- This is a big one, THERAPY!! This is coming from someone who thought therapy was useless and for crazy people. I decided to try it and had a therapist that I didnt connect with for about 7 months. I finally switched and got an amazing therapist who has done so much work with me on how to control emotions, positive self talk, being in wise mind and really dealing with WHY i eat.
- Celebrate every victory and do not beat yourself up. You will have good days and bad days. If you have a bad day or a bad meal, don't let it break you. Dont start again tomorrow, start again NOW. Your breakfast was bad? That is fine, start again at lunch with a balanced meal.
- I eat 4 times a day. Find what works for you. 3 meals no snacking, 3 meals 1 snack, 3 meals 2 snacks. Do what works for you to make this as comfortable as possible. There is no 1 size fits all for dieting. you will try and you may fail a few times but when you find what works for you, you will be golden.
I think that is it for now. Good luck.
I too was exactly where you are I started at 409 my highest and right now about 275 and still going so it can be done. Start slow sounds like you are starting good but realize this takes time I'm 1.5 years into it went to medical weight loss center at local hospital which gave me dietician, nurses, and therapy and it does help a lot.
But would recommend starting walking more I started just walking a block and sadly I was exhausted but would go 1 house further every week, then farther and now do 5Ks pretty easily.
If you need help on your journey ask I will help in anything I can.0 -
Hey, guys. So it’s been a little over a month since I posted this and I want to thank every last one of you. You guys have been so supportive of me in the recent weeks and it has helped me so much. I have already lost 25lbs and you guys are big reason that’s happened. Thank you.
1
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