over weight at a young age need help wiht little resources

  • Posted by a hidden member.
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    Dec 11, 2007 8:09 PM GMT
    Hi
    As it says in my screen name im 300 pounds at age 20 and im only 6 feet tall.

    Where i live i dont have much access to gyms or anything like that so my main resourse is cardio and watching what i eat and was wondering if anyone knows any good ways to lose weight im not talkin a miracle in 6 months or somthing i know its gonna take probably 2 years or so i just need alot of help hopfully from all of you to do it so i do ask that if anyone has any ideas or suggestions that could help me lose the weight id be happy to hear what you have to say.
  • asupas

    Posts: 234

    Dec 11, 2007 9:08 PM GMT
    Can you elaborate a little on your situation?

    Are you an emotional eater?
    Is your family overweight?
    Are you gaining weight even though you've adjusted your diet?
    Have you seen a doctor about losing weight?


    I think the first step for someone that is as overweight as you is to definitely see a doctor and a specialist so that you can find out how to safely lose the weight. You may also need to see a therapist if your weight loss is related to an emotional problem. They can help you find other means of release and comfort than food.

    Regardless, your weight loss will largely be dependent on you completely changing your attitude about food as well as getting help for any medical conditions that you may have.

    Good news is that you are still very young and have a much better chance of changing your ways. It sounds like you have the motivation down so you should do well if you stick to it.
  • Posted by a hidden member.
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    Dec 11, 2007 9:09 PM GMT
    I would suggest that you see a doctor and get an overall health evaluation first.

    a complete work-up.

    He/she work map out a your diet.

    I friend of mine who had issues with her weight swam a lot because she was not able to do much cardio as the treadmil or walking was concerned in the begining..

    It work wonders!

    I would also like to say GOOD FOR YOU! For taking back control of your life.

    Any support that I can provide hey man you got it!

    Good Luck to you!
  • MSUBioNerd

    Posts: 1813

    Dec 11, 2007 9:38 PM GMT
    I'll put the caveat up front that I've never intentionally lost weight. Just based on friends of mine who have:

    Don't try to be overly strict on your diet. Shift gradually to healthier choices and more moderate portions. Allow yourself at least one meal of cheating a week. Trying to switch to a very strict diet all at once is a recipe for failure.

    For the dietary transition, start by just intentionally adding healthy things without consciously taking some other things away. Maybe this week you'll buy a bag of baby carrots and make sure you eat it this week. Maybe you'll start having a banana with your cereal every morning. If you pay attention to actually feeling full, those healthier things will end up replacing less healthy choices without you having to consciously give up the less healthy options. Also useful early on are certain low-effort substitutions. 2% milk instead of whole milk. Diet soft drinks instead of sugared ones. Whole grain bread instead of white bread. 100% juice fruit juice instead of 25% or less juice fruit punches. Popcorn instead of potato chips. After you've done some things like that, then you can start intentionally cutting back on some things. 3 soft drinks a day can become 2. 2 can eventually become 1. You don't need to fully eliminate just about anything, just scale it back to the point where it isn't a real problem anymore. There's an important difference between having a reasonable-sized piece of coffee cake once a week and having a large slab of it daily.

    Move. Consistently, and frequently, even if it's not terribly fast. Jog, bike, swim, skate, take the stairs, jump rope, even walk, just keep yourself moving. When you're done reading this thread, go find a a staircase and start climbing. Time how long it take you to get short of breath, and keep track of how many floors that was. Do a little bit better next time. And more the time after that. You're not competing against anyone else; you're competing against yourself. If you could run a mile in 12 minutes last week, you can probably manage it in 11:50 this week if you decide to work on it. If you can do, I don't know, 25 pushups today, the odds are pretty good that you can do 26 4 days from now. Lots of very small goals can get you pretty far--over the course of a couple months I managed to go from a mile in about 8 minutes to a mile in a bit under 6 minutes.

    Seriously consider getting a small mp3 player to keep yourself distracted while working out. You're at the point where going an extra 5 minutes because you distracted yourself will matter more than doing things a bit less intensely because you're not focusing. I got a 1 gig mp3 player for about $40 from Amazon a month or so ago, and there were even less expensive ones available.
  • Posted by a hidden member.
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    Dec 11, 2007 10:05 PM GMT
    Can you afford to buy any exercise equipmentr ie weights?

    At 300 lbs the last thing you want to be doing is jogging. It aint good for the joints and it isnt good for the skin ie stretchmarks and residual loose skin. Not trying to put you off embarking on a healthy lifestyle but diet and a structured weighs routine are the most effective form and efficient.

    Again deprevation is not the key but getting to understand and manipulate your diet, use a tool like www.fitday.com to help count the calories. If you were to shave off 100 calories a day week on week (which in effect is roughly one banana a day) you probably wouldnt even notcie it from a hunger point of view. Then couple that with healthier cleaner choices and then you are well on your way.

    Let me know about what equipment you can get to or but and I could hit you up with the resources you need
  • Posted by a hidden member.
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    Dec 11, 2007 10:08 PM GMT
    MSUBioNerd has given you some great advice there, and it's practically the exact same advice I would have given you in terms of food. The important thing is to start integrating healthy foods into your regular palette until your palette is filled with healthy foods. There are many healthy foods that are just as delicious and just as sweet as the bad alternatives. For instance, peas and carrots (not the baby kind, those are usually bland and tasteless and aren't true baby carrots, just ground down carrots that haven't grown fully) are two of the best natural sweeteners around in terms of vegetables. Together, and with a little brown rice, they make an excellent, sweet, filling snack that has less calories and more nutrition than most of your snacks. These little things are what add up in the end.

    Also, don't allow bad foods into your pantry to begin with. Eat whatever you've got left in your house (or throw it away) that's unhealthy, and then stop buying those things. If you don't have it in your house, you're probably not going to go down to the store to buy it.

    Speaking of going down to the store, don't ever do that when you're already hungry because you're more likely to buy bad foods that sound really good to your hungry tummy. That's always a recipe for disaster.

    Also, use the same philosophy on your activity level. Start adding exercise into your regular daily schedule instead of automatically trying to find time in your day to schedule exercise. Take those stairs instead of the elevator. Walk to work or school, or even halfway or a quarter of the way, instead of driving. Park as far away from the entrance to the grocery store as possible when you go shopping during the week to increase the distance you have to walk. By doing things like this, you can steadily lose weight, even if you miss a few days when you start figuring out a schedule for working out that is outside your normal daily routine.
  • SkyMiles

    Posts: 963

    Dec 11, 2007 11:37 PM GMT
    My 2 cents is to find some physical activity you actually enjoy and that you'd do even if it wasn't 'good for you'. I know lots of people that try to run or buy a treadmill but they don't really like it and don't stick with it.
    If you can find friends to do whatever your chosen activity is with you it'll help alot too.
    Other than that, get used to a low fat/low sugar kind of diet. It sounds weird, but if you eat bad food you kind of get used to the taste then fruits and veggies don't taste good at all. But the reverse is true, you can wean yourself off the bad stuff in favor of natural foods. Don't starve yourself! That's totally counter-productive.

    Good luck! Stick with it, take it slow ;)
  • Alan95823

    Posts: 306

    Dec 12, 2007 12:02 AM GMT
    I see what you mean, not a lot of fitness resources in a town that size.

    Walking or bike riding allows you to start gentle and work your way up to more strenuous activity. As cold as it is right now, that'll just make you walk faster without your being aware of it, plus it feels good.

    Eat fresh fruit when you want something sweet, raw vegetables (not dipped in anything) when you want something crunchy, and a glass of water when you're thirsty. It'll help a lot with the cravings, clean out your colon, and it'll get your tastebuds away from "bad" foods.

    You'll be surprised at how fast the smell of french fries becomes nauseating. I think it took less than 3 weeks for me.
  • Posted by a hidden member.
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    Dec 12, 2007 2:43 AM GMT
    Everyone here has given you some really good advice, take it from someone who'se lost 70 pounds over the past year.

    Just remember that it won't come off overnight because it didn't go on overnight. There will be times where you see a lot of weight loss and then hit those dreaded times when you just don't seem to lose any weight.

    Keep a positive attitude through your journey. You might try keeping a diary or journal as you travel down this new path. Record your ups and downs.

    You might want to take pictures during this as well. I know at first I hated the thought but now I look back and I take pride in showing where I was and where I am at now.

    Surround yourself with a positive support network of people that are going to encourage you and not try to intentionally or unintentionally sabotage your goals.

    Finally, good for you. You can do it. You have every reason in the world to lose the weight.

    -Chuck
  • Posted by a hidden member.
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    Dec 12, 2007 4:15 AM GMT
    It's hard to find anything to add, the other rj guys seemed to have covered it all =). One thing that I wanted to add, although it may seem obvious, is to mix it up. Don't get me wrong, carrots are wonderful, delicious, nutritious, etc. etc. However, if you're hungry, or craving something crunchy, and every time, you eat carrots, you're going to want to vomit at the sight of them. Try all kinds of different things; I am sure you will find you enjoy a certain healthy food that A) you have never heard of before or B) were sure you wouldn't like. The more healthy variety you add, the more you will enjoy your eating habits icon_smile.gif Lots of luck.
  • Alan95823

    Posts: 306

    Dec 12, 2007 5:03 AM GMT
    Couldn't agree more with surfsdown, try all sorts of things. Carrots, sugar snap peas, jicama, anything with a crunch to satisfy that crunchy craving. Apples work too, and they're a darn sight healthier than potato chips.

    Avoid produce in a can if at all possible, it's just not as good for you as the fresh stuff. Shop at farmers markets, you'll get locally grown stuff that's even fresher and better tasting. Plus, if it's anything like here, the farmers market is cheaper than the supermarket.
  • Posted by a hidden member.
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    Dec 12, 2007 5:11 AM GMT
    First off, WHOOOAAA!

    There, I got it out of my system. Ok, the best advice I can give you is to stay moving. You'd be surprised at how lil things can account for a lot of calories lost. For example, next time you answer the phone, don't sit down, stand up and pace. Next time you watch television, don't use the remote, get up and change the channel. Any house work, jump at the chance. I can't tell you how often i've come up winded and feeling quite pumped just from scrubbing a toilet, house work is serious exercise.Just sitting there, move your legs, or make and relax your fist, just keep moving.

    No, you shouldn't jog just yet, but walk. Start slow, maybe you'll only be able to make it to the corner your first time. But, perhaps several meters beyond it the next time. You keep trying until you can complete a block and then go on from there. For example, I can walk for ten miles...atleast that's the most I ever timed myself for. Walking is a serious fatburner.

    Also, weights aren't really necessary just yet.Your muscles have gotta get conditioned for them. I'd recommend pushups....they offer just as much quality resistance as any exercise with weigths. You can try, but you may not be able to do traditional pushups yet. You may have to start with girl pushups, the ones on your knees. Like the walking, start slow, do maybe five the first time, but stick with it and keep going up everytime.

    Another thing I can tell you is to drink a lot of water. It'll clean you out. And ofcourse, fresh fruit and veggies will help in that area too. A clean system is very important in the battle against the buldge.
  • Alan95823

    Posts: 306

    Dec 12, 2007 5:27 AM GMT
    Hehe, I prefer to think of it as the battle FOR the bulge... for bulges like you've got, GuiltyGear, those happy muscular bulges icon_smile.gif
  • Posted by a hidden member.
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    Dec 12, 2007 2:21 PM GMT
    LOL, everyone in here is competing for a BULGE in some way or another. icon_wink.gif
  • Posted by a hidden member.
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    Dec 12, 2007 3:06 PM GMT
    Most importannttly young man the road that you are about to enbark is going to be a hard one.

    Infact that it could be the most difficult thing that you ever do in your life.

    You are going to need emotional support, so if you have one friend that you go to when ever you get frustrated with life...believe me we all do and if anyone tells you that they do not then they live in "Deamland".

    Let this person know what you are going to do and if they could sort be your cheering section, because you cannot do this alone a and you have received a wealth of information and it's going to take you sometime to sift through and devise a plan that works best for you.

    They will be highs and lows trials and errors...but this is how you learn and find what works best for you.

    My offer still stands...you can always email me here if you need support on this end.

    Again I caution before you do any this see your doctor first if you have one and if can't afford one do to limited resources google your local county health care facility you should be able to find a doctor at no cost or for very low fee.

    Again dude Good Luck,

    Kris
  • Posted by a hidden member.
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    Jan 04, 2008 4:46 AM GMT
    You obviously have the right attitude and motivation by joining this site-- so you just gotta build upon that and grow stronger each day.

    I'm obviously not a fitness guru, the hottest guy on this site, or the fittest guy on this site-- but I've been in your shoes. At 20 I topped out at 360lbs, 56w, and have so far been able to lose over 140lbs.

    The best thing I did for myself, in addition to the many wonderful things everyone has already mentioned, was to hold myself accountable for my goals. I didn't try to lose the weight alone, or in a vacuum, or in the dead of night. I let EVERYONE know what I was doing. I told EVERYONE how much I lost, or at times how much I gained, each week. It kept me accountable to my friends and myself. I used THAT as motivation to keep going.

    Good luck :-)
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    Jan 04, 2008 5:20 AM GMT
    Try walking or biking to work instead of driving if you are able, apply one pat of butter instead of two on your toast, drink 1% milk instead instead of 2%, eat two McDonald hamburgers instead of one Big Mac or eat a happy meal...minimize your portions, but don't starve yourself!

    Drink water...and lots of it instead of soda...take it with you when working out at the gym and make it a goal to drink the whole bottle by the time you leave the gym. Take a bottle of water with you to work and have it all gone by the end of the day.

    Do not skip breakfast...you're coming off an 8-10 hour fast and your body is revving up for the hard work day ahead.

    Work out in your gym 3 times a week strength training plus 2 times a week of 1/2 hour of aerobic activity = healthy lifestyle.

    Read a book or find a hobbie to take your mind off the distractions of food....don't let anyone force you to eat just one more jelly doughnut because they don't want to deal with the leftovers so they pawn it on to you. Speaking of leftovers, take them home with you and eat them tomorrow...you don't have to eat everything on your plate at Applebees or Chiles.

    Read the labels on the packages of everything you purchase and know what are considered good fats, good carbs, and get plenty of protein in your diet. Note: Not all food with fat is bad for you. Use olive oil as a substitute for butter or vegetable oil.

    Eat some salmon it's full of omega-3s. Use a multi-vitamin...and for God's sake take baby steps.

    You'll realize in 10 years you did it not only for yourself, but for your loved ones. Best Wishes. icon_biggrin.gif
  • irishkcguy

    Posts: 780

    Jan 04, 2008 5:28 AM GMT
    This has already been posted, but remember that knowledge is power. You will see your results more quickly if you have the right information and are doing the right things. A friend of mine works out and never sees results yet she refuses to consult a trainer or read a book.

    The other thing I would recommend is to set some goals for yourself. There is great motivation in seeing yourself accomplish things you set out to do. Good goal setting involves the following:

    First they are specific. "I want to loose weight" is not a good goal. It's too vague. We lose weight in our sleep. When you wake up in the morning you may we a couple pounds more than you did when you went to bed. Congratulations, you just completed your goal. You "lost weight." "I want to adopt an active lifestyle that incorporates regular exercise and a healthy diet" is much better. It is much more specific.

    Second they are measurable. A well written goal has an outcome that can be quantified. "I want to lose 25 pounds" is a goal with a measurable outcome. You can get on a scale and find out if you have done it.

    Third, they are attainable. Your goals should stretch you and engage and excite you. It you want to lose over 100 pound you may want to start with a smaller goal (like 20 pounds) to begin with.

    Fourth, they are realistic. This is not the same as "easy," it just means you are setting a goal that can really be done. "I want to 100 pounds in 4 weeks" isn't realistic. Create a plan for how you are going to accomplish your goal.

    Fifth, they should have a time table. Your goals should be attained within a certain length of time. Without a time frame, you have until the rest of your life to complete the task at hand. You need to limit the time you have to get things done.

    Goals should be written as positive statements ("I will . . .") and not negative statements ("I won't . . . ). Always keep things positive.

    It's important to write your goals down, it's like making a written contract with yourself. Make copies of them and put them where you can easily see them and be reminded of them. Read them every day.

    It's also a good idea to share what you want to accomplish with friends and family so they can help you.

    And I think it's good to celebrate your achievements.

    A goal is a dream with a deadline.