I weight 300 lbs and want to slim to 230-240. Any recommendations

[Guest Redneckbooda19]

Anyone have any workout plans and eating tips

[CiaoBella]

Hi Redneckbooda, the obvious is to set a daily calorie goal and work to meet that goal each day. 5 days ago I set a goal of 1200 calories a day and each day I blew through that goal by like 1600 calories over but each day I blew through it a little less by a few calories. To me that's a win! I also started to weigh myself every morning as soon as I brush my teeth. I write the date and weight and put it away in my bathroom cabinet. Why everyday? Well I read it's better for me to weigh myself every morning before I start my day as a reminder of my commitment to do better today! Each day you get to try again. 

Take a full picture of yourself in tight (revealing) clothes facing front and facing sideways once a month (same date each month). Some people have said they see a difference more in pictures than the scale shows progress. 

Measure your chest, waist, hips, neck, mid upper arm, mid thigh, mid calf once a week. People have said sometimes you will lose inches before you notice a scale or picture change. 

Drink lots of water (half your weight in ounces) so 150 ounces a day should be your goal. 

Meals - a portion of meat and carbs should be the size of your palm for each. Not a lot I know but add some green veggies and it makes a difference. When you sit down to eat your plate should be colorful that's how you make sure your getting in all your food groups. The portions should be 25% protein, 25% carbs, 50% healthy greens. Go easy on the white, tan and yellow colored foods. Choose baked or stir fried over fried. Easy on salt, try cumin for seasoning instead of salt. Try stevia instead of sugar. 

Use olive oil, coconut oil to cook with. 

Smoothies are great healthy option for a meal replacement like breakfast - if you don't have one invest in a bullet it will change your life! Make sure the smoothie has some antioxidants like a handful of blueberries or strawberries, 8oz of almond or soymilk if you want creaminess or 8 oz water if you don't, add a scoop or two of a good quality (low sugar/low carb) protein mix (look for something natural like Visalus (thats one example I like but there are others), add a handful of greens like spinach or spring greens to your smoothie you won't notice a change in taste and it's a way to get in a portion of greens. Also add a 1/2 avocado wedge or 1 table spoon of coconut oil or olive oil to your smoothie. You need a healthy fat to help with digestion and it will help you feel full longer.

Density- think of eating less dense. Food weight is food weight whether it's healthy or not. If you weigh a 1/2 lb of grapes off the stem and weigh a 1/2 lb hamburger they both weigh the same but you can eat a lot more grapes then the same weight in hamburger and it's a healthier choice! 

Soda drinker? Plan to get off soda, it's high in calories and sugar with no health benefits. Whatever your intake is do one can or bottle less each day until your down to zero. Try flavored seltzer water, it takes getting used to but will give you the fizz you crave with some sweetness and NO or little sugar! It also has zero calories so win win! If your not ready for that then switch to Coke Zero as a progression. Your tastebuds won't know the difference, trust me. 

Walk, follow this program, shoot for healthier choices (instead of chips, choose popcorn) instead of take out cook something simple but healthy, be ready for the random snack cravings by having available 2-3 portions in your purse or backpack of a healthy low calorie, low sugar, high fiber granola bar, a hand full of almonds, a sandwich size baggie of popcorn, etc. and a bottle of water to chase each snack down. It will fill you up with good stuff and fill the hunger need.

Cheats - If you absolutely have to have that Wendys Burger or Crispy Chicken Sandwich then have it but skip the fries and get a baked potato and drink water, flavored seltzer or Coke Zero instead. Allow the occasional cheat but modify with some better choices also.

You can do this, I will do it with you. I need a buddy to help me practice what I preach. Knowing all this great information is great and it helps but I still need to follow through and it's not always easy. If it was I wouldn't be 80 lbs over weight. But I have educated myself with what needs to be done so I have the tools, I'm ready to get started. Reach out to me if you want to do this with me. 

 

[Guest Bleed Blue]

Lets do this!

[Will-I-AM]

305 here. Ideal body weight is about 220. Starting this tomorrow. Used to run 10 miles a day. Time to get back in it. 

[Traker998]

I find the biggest thing was patience. Losing a half a pound or 1/3 a pound a day may seem slow but it is progress.  

 

The MyFitnessPal app is the best for tracking food because it has so much programed in!

[smithjocob]

workout, workout and only workout is the best solution for loosing weight

[Crabapple]

Another thread recommended the HungerGym app as something that helps.

[CleBkPkr]

On 3/9/2019 at 9:31 AM, smithjocob said:

workout, workout and only workout is the best solution for loosing weight

Calorie intake vs calorie burn is the only solution. Diet is 90% of weight loss.... You can't outrun your fork

[Crabapple]

This reminds me, and I don't know why I didn't think of it sooner. In my experience, keto and intermittent fasting are the best ways to lose weight.

Keto is low carb, which means cutting out starches like bread and potatoes, and sugary foods. Eating fat is desirable because you are training your body to run on the fat you have, but fat eaten with carbs can prevent fast loss. For example, bacon, eggs, and sausages for breakfast is good. Add toast or french toast, and you've gotten off keto and have blocked weight loss.

I've had better luck with intermittent fasting (IF) than keto, though keto certainly helped (I couldn't eat all the fat and animal protein recommended, though I have since discovered that amaranth and buckwheat have all 8 essential amino acids; but I haven't looked to see if they are low carb. Right now, I'm involved in the body ecology diet, which is for health and healing the gut, not weight loss).

Intermittent fasting is great! You choose your eating window and fasting window. For example, my favorite eating window (also called "feeding window" but that makes me think of a horse instead of a human) is 11 a.m. to 7 p.m. or 1 p.m. to 7 p.m., though sometimes I've stopped eating at 6 p.m. Of course, you eat good food during the eating window. Feasting on sugary or high carb foods may not completely defeat your purpose if your fasting window is large enough, but is probably not a good idea, healthwise.

Both keto and IF take some getting used to. If you're interested, I'd recommend looking at the forums on Reddit for both. They usually have links in the right sidebar that will give you basic information, plus the posts are usually by people who have done it or are doing it.

Jason Fung might be someone you want to look up. He's a doctor who discovered that fasting helped his diabetic patients. Healed some of them, I think.

Here are a couple of links about IF.

Jason Fung-What is Intermittent Fasting video

Intermittent Fasting for Beginners