been thinking a lot about my weight since the end of 2012 and most of 2013. my weight has been a concern to me for as long as I remember, most likely because I was bullied for it for a few years in elementary school and middle school.
been struggling a fair bit with severe social anxiety and terrible self esteem, which then have made me incredibly depressed. feel that the reason I'm so unhappy with myself is mainly my body, and if I fix that I feel that things will start to be better.
currently I weigh 200~ pounds at 6.2~ feet. would be very happy if I could get down to 176 pounds or lower. not sure how far I could possibly push it, but is 154 pounds unhealthy for my height?
as stupid as it sounds, I'd rather avoid gyms. I'm too scared of what other people think so I'd rather lose weight via a calorie deficit. and that's where I've failed everytime. I have no idea how to figure out how many calories I burn on a regular day. how would I find that out?
I'm 16 years old, 6ft 1 and also weighing at about 13st 9lbs. There's no problem with your weight (or being 'overweight') if all of it is distributed throughout you body equally. If most of it has gone to your upper body, then it starts to look different (making you think you're overweight). There's not much I can say really, aside from getting a good diet, stay off all the sugars and fats, and try and get a little exercise day by day (jogging is a good one in particular).
[QUOTE=Hazardous Melon;43604003]I'm 16 years old, 6ft 1 and also weighing at about 13st 9lbs. There's no problem with your weight (or being 'overweight') if all of it is distributed throughout you body equally. If most of it has gone to your upper body, then it starts to look different (making you think you're overweight). There's not much I can say really, aside from getting a good diet, stay off all the sugars and fats, and try and get a little exercise day by day (jogging is a good one in particular).[/QUOTE]
it's the diet part where I struggle. there are too many unhealthy temptations which feel more appealing than the healthy alternatives.
been thinking of taking a walk every night as a start as well, should probably help a little. what I'm thinking most of is the calorie deficit and how I would go about starting up with that
[QUOTE=PredGD;43604158]it's the diet part where I struggle. there are too many unhealthy temptations which feel more appealing than the healthy alternatives.
been thinking of taking a walk every night as a start as well, should probably help a little. what I'm thinking most of is the calorie deficit and how I would go about starting up with that[/QUOTE]
It's honestly not that hard, you can look up a calculator online to give you a ballpark figure and from there you just eat slightly less calories than that, try 300-500 for about 1 pounds of weight loss a week.
Also 6'2 and 200 lbs might be slightly overweight but it's not THAT bad, I used to be 6' 275 lbs, dropped down to 170 and now I'm hovering around 190-200 though obviously at a lower bodyfat% than you. Point is, you're not as huge as you think you might be.
Also I recommend taking walks, try to set yourself a time in the day where you WILL go walk, maybe try waking up 1 hour earlier and take that hour to just go out and take a hour long walk, it will do wonders for you physically and also mentally (As I know you post in the depression thread) and will make you feel overall better. Start with the little things and slowly improve from there, you don't need to go balls out and start injecting steroids up your ass and lifting 7 times a week to lose fat.
I also recommend trying to beat that fear of going to places like gyms or running outside, nobody cares about you, if anything they're happy that you're there trying to improve yourself, they're not secretly laughing at you or anything.
[img]http://i.imgur.com/6jEWN.png[/img]
[QUOTE=Heigou;43604568]It's honestly not that hard, you can look up a calculator online to give you a ballpark figure and from there you just eat slightly less calories than that, try 300-500 for about 1 pounds of weight loss a week.
Also 6'2 and 200 lbs might be slightly overweight but it's not THAT bad, I used to be 6' 275 lbs, dropped down to 170 and now I'm hovering around 190-200 though obviously at a lower bodyfat% than you. Point is, you're not as huge as you think you might be.
Also I recommend taking walks, try to set yourself a time in the day where you WILL go walk, maybe try waking up 1 hour earlier and take that hour to just go out and take a hour long walk, it will do wonders for you physically and also mentally (As I know you post in the depression thread) and will make you feel overall better. Start with the little things and slowly improve from there, you don't need to go balls out and start injecting steroids up your ass and lifting 7 times a week to lose fat.
I also recommend trying to beat that fear of going to places like gyms or running outside, nobody cares about you, if anything they're happy that you're there trying to improve yourself, they're not secretly laughing at you or anything.
[img]http://i.imgur.com/6jEWN.png[/img][/QUOTE]
you have a point about people not really caring about what I'm doing, but it's more of a thing up in my head. feel more comfortable with losing some weight with simpler ways like taking a walk once a day and being on a calorie deficit. will focus on getting the muscle mass up later, where the gym comes in.
do you think a calorie deficit and a single walk everyday will make me lose weight?
[editline]20th January 2014[/editline]
[url]http://www.fitwatch.com/qkcalc/caloriedeficitcalculator.php[/url]
just checked that out and apparently I'll need 2500~ calories a day to maintain my weight. it sounds a lot to be honest. the calculator also shows a calorie deficit on a 1000 calories, is that a safe option? 1000 calories less sounds a lot, and not sure if I'll benefit from that or?
[QUOTE=PredGD;43605396]you have a point about people not really caring about what I'm doing, but it's more of a thing up in my head. feel more comfortable with losing some weight with simpler ways like taking a walk once a day and being on a calorie deficit. will focus on getting the muscle mass up later, where the gym comes in.
do you think a calorie deficit and a single walk everyday will make me lose weight?
[editline]20th January 2014[/editline]
[url]http://www.fitwatch.com/qkcalc/caloriedeficitcalculator.php[/url]
just checked that out and apparently I'll need 2500~ calories a day to maintain my weight. it sounds a lot to be honest. the calculator also shows a calorie deficit on a 1000 calories, is that a safe option? 1000 calories less sounds a lot, and not sure if I'll benefit from that or?[/QUOTE]
Losing weight is simply about a caloric deficit so yeah, you WILL lose weight if you eat at a caloric deficit no matter your activity level. A deficit of 500-1000 calories is normal, you lose 1-2 pounds a week respectively with these deficits. Anything more than 2 pounds a week is do-able but it gets really fucking hard and can be unhealthy if you're to crazy about it. For the sake of keeping your willpower and not crashing halfway through and giving up, stick to a simple deficit of 500 instead of 1000, the process of losing weight will be slightly slower but you wont give up midway.
Also since you don't have a lot to lose, you'll be your goal weight in like ~5-6 months probably.
[QUOTE=Heigou;43605504]Losing weight is simply about a caloric deficit so yeah, you WILL lose weight if you eat at a caloric deficit no matter your activity level. A deficit of 500-1000 calories is normal, you lose 1-2 pounds a week respectively with these deficits. Anything more than 2 pounds a week is do-able but it gets really fucking hard and can be unhealthy if you're to crazy about it. For the sake of keeping your willpower and not crashing halfway through and giving up, stick to a simple deficit of 500 instead of 1000, the process of losing weight will be slightly slower but you wont give up midway.
Also since you don't have a lot to lose, you'll be your goal weight in like ~5-6 months probably.[/QUOTE]
sweet, gotta say I got some more motivation now. sounds simple enough, a single walk and counting some calories.
[editline]20th January 2014[/editline]
well alright, I know how much to consume every day now but how am I supposed to figure out what everything going into my mouth is worth in calories?
Start out slow with small changes to you diet, cut down portion size one weak, dont drink soda the next, stop snacking after meals the weak after etc
Have a cheat meal/ snack once a week, it will give you something to look forward to.
Start out slow with exercise too, do a few push ups/ sit ups before you go to bed then after a while, when you have the motivation, move onto full blown workout.
[QUOTE=PredGD;43605685]sweet, gotta say I got some more motivation now. sounds simple enough, a single walk and counting some calories.
[editline]20th January 2014[/editline]
well alright, I know how much to consume every day now but how am I supposed to figure out what everything going into my mouth is worth in calories?[/QUOTE]
Look at the nutrition label of whatever you're eating or look up on places like myfitnesspal, they have a pretty extensive list of food and nutritional information on them.
will definitely check out myfitnesspal. wondering though, is it neccesary to excercise to make losing weight feasible? I imagine it's possible no matter how active you are, but gotta be honest that I feel 2500 calories a day for a person who does nothing but walk around indoors sounds a lot to maintain my weight.
It's not necessary to exercise to lose weight, it just makes it a million times easier. Also it could very well be possible, the fatter you are, the faster (contrary to popular beliefs) your metabolism is, the taller also. Someone who's 200 pounds will have a much easier time losing 5 pounds than someone who's 110 pounds.
I'm 6' 190 pounds and I've been maintaining with around 3000 because I'm active, I cut on 2000-2500 and bulk on 3500 now.
Another shout out to myfitness pal, it's helped me loads.
The biggest issue I had with losing weight wasn't the motivation, it was just the lack of knowledge. I'm between 5' 8 and 9" and I was nearly 200 pounds. From what I gathered, my maintenance was around 2200-2400 calories per day, and according to myfitness pal I get between 1300 and 1700 calories per day depending.
I've already started losing weight, and going to the gym has helped immensely. But tbh, I lost most of the weight simply eating better before I even started working out.
Like the others have said, cut the shit processed sugars like soda (if you feel the urge for something sweet, eat an apple) and other empty calories like starchy carbs (potatoes, most grain based food etc).
Everyone seems to assume you need to cut a lot of fat and carbs out, but literally all you need is a caloric deficit. Sure, it's a lot easier to eat a balanced diet of lean meats and macro-dense foods like beans, but you could literally lose weight getting all your calories in donut form every day, although you'd only be eating a few of those every day to maintain the deficit.
If you're afraid of exercise, just do that until you get small enough to where you're more confident. That's what I did, and there's no looking back. I feel great (used to suffer from mild depression) and I'm starting to look great. Good luck, man.
I've been on a bit of a diet while working out and it's not actually that bad, 4 pints of skimmed milk everyday (or 3 pints and 1 round of toast for breakfast works as well) then come the weekend have 2 pints of milk a day (1 breakfast, 1 lunch) and then grilled chicken for dinner, as well as taking Vitamins, Iron Supplements etc, managed to lose 4 pounds last week which I'm pretty happy about.
always had the impression that diets would never work due to hearing people I know not succeeding with it. gonna assume that they most likely snuck in a few snacks here and there, or a portion too much for dinner every so often.
I find it hard to find out how much calories there is in a dinner portion though. gotta admit I haven't looked at myfitnesspal all that much yet so probably some category I can put my dinner in there.
right now without counting calories I've been consuming 2 slices of bread for breakfast (100g of bread was rougly 200~ calories, and those two slices weigh 80g) with some garlic paste on (which is also about 200~ calories every 100g. never weighed that since I'm not sure how I'm gonna weigh what I put on the bread). depending on how hungry I am, I might end up taking the same for lunch or skip it enitrely some times. then I eat whatever is for dinner, usually 2 portions, then I'm not eating anything else for the rest of the day. it's bearable but I often go hungry so wondering if I can step up how much I eat in a day without being afraid of going above 2000 calories?
what I'm finding the hardest is figuring out how much calories there is in a dinner portion or food where things are generally mixed together. it's fairly easy to weigh a single slice of bread and figure out how many calories there is in that one piece, but the second I put something on it I get unsure how to weigh it and figure out what I put on it will be. same goes for dinners, how am I going to figure out what everything in the dinner combined is worth in calories? I'm not the one making dinner in the house so I have no control of what goes in the food or how many calories there is in it all
Diets are fine, the problem is how extreme some of them are, they ignore the basic concept of "Eat less calories than you burn" and fill your mouth with disgusting shit, I remember when I was way way younger, me and my entire family went on this cauliflower diet, it fucking sucked.
It was literally one cauliflower soup for breakfast, one for lunch and one for dinner. Did it work? Yeah. Did it last? Fuck no, I was so hungry by the end of the first week that I ended up binge eating and gained more than I had originally lost.
Also PredGD, counting calories isn't really necessary, I don't do it, I just estimate how much I had that day, if I see a week I haven't lost/gained a pound, I adjust my diet accordingly by eating a bit more/bit less than the last week. Of course the results will come slower because of it but whatever, I hate counting calories because it's a fucking chore.
that sounds like a good plan actually. what would you say about my current habits of food though? I'd estimate I'm getting around 1600~ calories a day.
I'll definitely continue like this though. will weigh myself tomorrow and check back next week and see what it's on
Your current habits are good, from experience as I used to be 275 lbs, when losing weight, your appetite is your worst enemy, after a while, your appetite won't even bother you anymore though and you'll be able to easily mess around with your weight, I had a hard time losing weight before and now I can lose and gain weight on a whim because of both the experience and knowledge.
I actually have a bigger appetite than before for some reason, I can eat like 2000 calories in a single meal and still have space left for more, however my appetite is no longer a problem because I don't feel like I'm starving even on 1500 calories. Before, I was starving even after 3000 calories.
Wow my fitness pal is awesome, although It revealed I have to go for a run or something to get beck on goal. :v:
[QUOTE=sphinxa279;43652307]I've been on a bit of a diet while working out and it's not actually that bad, 4 pints of skimmed milk everyday (or 3 pints and 1 round of toast for breakfast works as well) then come the weekend have 2 pints of milk a day (1 breakfast, 1 lunch) and then grilled chicken for dinner, as well as taking Vitamins, Iron Supplements etc, managed to lose 4 pounds last week which I'm pretty happy about.[/QUOTE]
Wait all you're having is milk and chicken every day? Dude, get some balance in there. You need carbs, and the carbs it sounds like you're getting is from the sugar in the milk. And since the milk is skim you're probably not getting much fat.
It may be working now but that is not a sustainable diet, you're inevitably going to hit a wall.
I've been using MFP for quite a while Pred, and i've gotta say it's really fantastic. It helps out a lot. I started at 6'0 and 392 pounds. I'm down to 322 pounds already - I think I lost it pretty fast, but there was a lot of water weight at first, then me figuring out how to manage everything for a month or so. I started back in September last year and i'm still going on. I want to hit 250ish and then start hitting the gym hard.
I'm happy to see that you're worried about yourself now, I feel much better about myself now since i've learned that losing weight can still be enjoyable because it's taught me how to cook, what kind of options I have, how important reading labels is, etc.
Heigou is right about counting calories being a chore, although I have a Galaxy S3 and scan everything that I eat and weigh it accordingly - I'm just more happy taking the time knowing I got exactly (or, at least very accurately) what I actually put in my fat mouth.
If you end up using it or want a buddy, i'd be more than happy to add you and help you along with your journey.
just drank a half gallon of 2 percent milk and 3 uncrustables(320 cals each). come at me nerds, on the road to 280
[QUOTE=Crabpeoples;43682537]just drank a half gallon of 2 percent milk and 3 uncrustables(320 cals each). come at me nerds, on the road to 280[/QUOTE]
ur thick as fuck
since its been a week since I weighed myself and I was at 200~ pounds back then I decided to weigh myself today.
dun dun
197 pounds! I gotta admit I've been hungry, a lot. I'm gonna bet I'm around 1500~ calories a day or 1300~ a day right now. it's sustainable, I feel. not really that bothered by it.
no one minds if I use this thread as a motivation source, right? posting some updates every week and blubber out about some concerns if there are any for the next months?
Do what you need to do, nobody here minds, it's what the subforum is for, for people who are big and stronk and for people who are trying to become big and stronk.
You'll probably find [url=https://www.fitocracy.com/home/]Fitocracy[/url] useful if you like tracking your progress and seeing graphs.
Theres a facepunch group too but I think me and thaard are the only ones who still track shit.
[url]https://www.fitocracy.com/group/1127/?about[/url]
[QUOTE=PredGD;43687557]
197 pounds! I gotta admit I've been hungry, a lot. I'm gonna bet I'm around 1500~ calories a day or 1300~ a day right now. it's sustainable, I feel. not really that bothered by it.
no one minds if I use this thread as a motivation source, right? posting some updates every week and blubber out about some concerns if there are any for the next months?[/QUOTE]
Grats man. Baby steps, that's all it is. I clocked in at my halfway goal (71 pounds off) this morning and i'm pretty happy myself. Let's keep up the good work, yeah?
I may eventually be looking at Fitocracy. I know I have an account but I haven't really touched it...
I'm in the same situation. 6ft 1", 190 pounds. I wanna get some exercisin' as well but there's one thing that always puts me off.
I was born with Dyspraxia, and my dyspraxia came bundled with stuff like loose ligaments and hyperextesions. Dyspraxia makes my brain a lil' slow and it also has some motor control stuff that makes me put more force on my joints, thus making me handwrite like a child and get cramps like people breathe if I carry on too long, too long being five minutes. Back when I was younger, a few sentences could feel like a hammer to the back of my hand. I wanna know if there's some sort of exercise that doesn't put too much strain on your joints? Seriously, too much strain on these puppies and they'll end up dislocating or some shit. Not a fan of that idea.
So yeah, some form of joint-easy exercise?
The cross trainers that you find in most gyms are good for that, cycling would be too. I'm not sure about strength training exercises though.
been roughly a week since my last weighing, so decided to give it another go now.
194 pounds! making progress I feel!
