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Started By
Message
Fatty McFat Fat
Posted on 9/22/17 at 10:15 am
Posted on 9/22/17 at 10:15 am
Tired of being a fatty. Need some advice as to where to get started to change my ways. Anybody has an good places to start?
8
Posted on 9/22/17 at 10:18 am to felps22
Posted on 9/22/17 at 10:28 am to felps22
I'd start with your basic knowledge of what's going on and what's the basics of nutrition.
What's a macro? These are carbs, fats, and proteins. They each have a calorie profile of C is 4, P is 4, F is 9. So for example 1gram of fat is 9 calories.
Next is the concept of weight. All weight means is how much mass you have on your body plus the force of gravity. My point is your body can have a different combinations of muscle, fat, bone, tissue, organ, and water. You can be the same weight but have lost fat but gained muscle. I would measure it weight yourself daily and be not concerned with the weight they day. Average out the weight on Friday or something to see a trend. Measure the same way every time. I do this in the morning after I pee.
To gain one pound of fat is around 3500 calories in surplus. So if you go up in weight by 5 pounds one day, unless you had 10000+ of calories in surplus that, you didn't gain 5 pounds of fat. It's mostly bloating. This is a key concept for mental health.
Start measuring a few days of how much food you actually eat by using an app called MyFitnessPal.
Consistency is key to success.
After you get that down, start small with exercise by walking. Increase as needed.
There are sites such as Avatar that will help with diet coaching.
Post in here and we will answer any questions you have.
Good luck and we are here with you!
What's a macro? These are carbs, fats, and proteins. They each have a calorie profile of C is 4, P is 4, F is 9. So for example 1gram of fat is 9 calories.
Next is the concept of weight. All weight means is how much mass you have on your body plus the force of gravity. My point is your body can have a different combinations of muscle, fat, bone, tissue, organ, and water. You can be the same weight but have lost fat but gained muscle. I would measure it weight yourself daily and be not concerned with the weight they day. Average out the weight on Friday or something to see a trend. Measure the same way every time. I do this in the morning after I pee.
To gain one pound of fat is around 3500 calories in surplus. So if you go up in weight by 5 pounds one day, unless you had 10000+ of calories in surplus that, you didn't gain 5 pounds of fat. It's mostly bloating. This is a key concept for mental health.
Start measuring a few days of how much food you actually eat by using an app called MyFitnessPal.
Consistency is key to success.
After you get that down, start small with exercise by walking. Increase as needed.
There are sites such as Avatar that will help with diet coaching.
Post in here and we will answer any questions you have.
Good luck and we are here with you!
This post was edited on 9/22/17 at 10:31 am
Posted on 9/22/17 at 10:30 am to felps22
quote:
Anybody has an good places to start?
post a typical daily diet
Posted on 9/22/17 at 10:51 am to felps22
Posted on 9/22/17 at 11:21 am to felps22
First things first is that this needs to be a lifestyle change and not just a quick fix.
Second, you need to understand that progress will be slow and at times you'll not see the scale move for days or a week or two at a time. While frustrating, this is often due to water retention and in some cases muscle gain.
You can't effectively out train your diet, so understand that while exercise is important for losing weight you need to keep your calorie intake in check.
Give yourself cheat meals every so often, or get in a little more time in the gym before a night out with the guys. This will really help you stay mentally focused if you have a good bit of weight to lose.
Finally, have a plan for what to do after you reach your weight loss goal. Learn how to effectively reverse diet and refeed your body. This will reset your metabolism and help prevent a bunch of weight gain by trying to not diet anymore. Again, this is a lifestyle change.
Second, you need to understand that progress will be slow and at times you'll not see the scale move for days or a week or two at a time. While frustrating, this is often due to water retention and in some cases muscle gain.
You can't effectively out train your diet, so understand that while exercise is important for losing weight you need to keep your calorie intake in check.
Give yourself cheat meals every so often, or get in a little more time in the gym before a night out with the guys. This will really help you stay mentally focused if you have a good bit of weight to lose.
Finally, have a plan for what to do after you reach your weight loss goal. Learn how to effectively reverse diet and refeed your body. This will reset your metabolism and help prevent a bunch of weight gain by trying to not diet anymore. Again, this is a lifestyle change.
Posted on 9/22/17 at 1:27 pm to felps22
First and foremost let me suggest you download Myfitnesspal or Lifesum. Track everything you eat for 2 weeks, do not change the way you eat. This will tell you how many calories you're eating. Then read through all that diet material
Second I lost 65 lbs in a year just following a few rules I set for myself. I didn't count any calories. You can follow these to get going in the right direction, but I suggest also counting your calories as I wasn't new to dieting.
1. Go grocery shopping. Don't buy junk and bring it into your home. If it's there you'll eat it. I'd buy one cheat a week, usually something sweet. I bought pre-cut fruit to snack on. Cut the cokes, if you have to find a good 0 calorie drink you like. You don't want to drink your calories.
2. A meal consists of Meat and Veggies. Nothing wrong with butter or fat. Nothing wrong with some bread or starch. But when you shop, think meat and veggies first.
3. At meal time drink a cup of water right before it's time to eat. Fix a moderately sized plate. If you're still hungry, wait 5-10 minutes. If you're still hungry go for it, you'll find you usually arent still hungry though.
4. Enjoy life, go out and eat with friends. I still ate out approx 2 times a week. Losing weight is a marathon man. If you eat a ton today, tomorrow just pick up a salad and snack on fruit. No biggie.
5. One big meal a day. If I went out with co-workers and had a big lunch, have a small dinner.. etc.
6. Weight loss isn't linear. Sometimes I'd lose 10 pounds in a few weeks and then stall for a few. Was usually stress or just eating like shite.
7. Get moving. Do stuff, chores, walking, play with dogs, anything. Honestly you can lose weight without working out, but it will allow you to eat more and feel better. I turned 30 and made a choice that I wouldn't be the fat dad who couldnt walk up stairs when I was 40.
8. Stop being a puss. Look, I bully myself mentally, more people should. "You can fricking lose weight, you're not fricking hungry, you're being a whiny bitch about this". Seriously, many of us just need to tighten up, stop being lazy spoiled undisciplined Americans. I grew up piss poor sometimes without water/electricity/housing, yet the other day I found myself kind of upset I couldn't buy some luxury item because I needed to make a transfer into my cash account first and that took a day... What a fricking puss I thought to myself.
9. Don't obsess, it wont help. frick the scale. Get a cloth measure tape.
These are all just mental guidelines, I highly suggest you read through the provided material. Avoid extreme diets, avoid fads. Make sensible choices over a long period of time and you'll lose weight.
Pro tip - Try new foods. Never ate an avacado, grab one. Greek yogurt with honey, let me try that. That recipe looks interesting, do it.
Edit: 10 dont be afraid to skip a meal. Were fat, not starving children on TV.
Second I lost 65 lbs in a year just following a few rules I set for myself. I didn't count any calories. You can follow these to get going in the right direction, but I suggest also counting your calories as I wasn't new to dieting.
1. Go grocery shopping. Don't buy junk and bring it into your home. If it's there you'll eat it. I'd buy one cheat a week, usually something sweet. I bought pre-cut fruit to snack on. Cut the cokes, if you have to find a good 0 calorie drink you like. You don't want to drink your calories.
2. A meal consists of Meat and Veggies. Nothing wrong with butter or fat. Nothing wrong with some bread or starch. But when you shop, think meat and veggies first.
3. At meal time drink a cup of water right before it's time to eat. Fix a moderately sized plate. If you're still hungry, wait 5-10 minutes. If you're still hungry go for it, you'll find you usually arent still hungry though.
4. Enjoy life, go out and eat with friends. I still ate out approx 2 times a week. Losing weight is a marathon man. If you eat a ton today, tomorrow just pick up a salad and snack on fruit. No biggie.
5. One big meal a day. If I went out with co-workers and had a big lunch, have a small dinner.. etc.
6. Weight loss isn't linear. Sometimes I'd lose 10 pounds in a few weeks and then stall for a few. Was usually stress or just eating like shite.
7. Get moving. Do stuff, chores, walking, play with dogs, anything. Honestly you can lose weight without working out, but it will allow you to eat more and feel better. I turned 30 and made a choice that I wouldn't be the fat dad who couldnt walk up stairs when I was 40.
8. Stop being a puss. Look, I bully myself mentally, more people should. "You can fricking lose weight, you're not fricking hungry, you're being a whiny bitch about this". Seriously, many of us just need to tighten up, stop being lazy spoiled undisciplined Americans. I grew up piss poor sometimes without water/electricity/housing, yet the other day I found myself kind of upset I couldn't buy some luxury item because I needed to make a transfer into my cash account first and that took a day... What a fricking puss I thought to myself.
9. Don't obsess, it wont help. frick the scale. Get a cloth measure tape.
These are all just mental guidelines, I highly suggest you read through the provided material. Avoid extreme diets, avoid fads. Make sensible choices over a long period of time and you'll lose weight.
Pro tip - Try new foods. Never ate an avacado, grab one. Greek yogurt with honey, let me try that. That recipe looks interesting, do it.
Edit: 10 dont be afraid to skip a meal. Were fat, not starving children on TV.
This post was edited on 9/22/17 at 1:36 pm
Posted on 9/22/17 at 6:09 pm to felps22
I cut out sweets, only drink water or coffee, and have almost eliminated fried food. Never go hungry, I'm tracking calories with the app. You have to be 100% honest, and enter EVERYTHING you eat. 3 months in, I've lost 25lbs and had to have my uniform pants taken up 3.5".
Posted on 9/23/17 at 6:28 am to felps22
A lot of good advice in the thread already. Just wanted to say good luck. I've been overweight all my life and struggled to lose weight even though I was working construction, working out and playing basketball 2-3 nights a week. It's all about diet. After getting serious about my diet and using the MyFitnessPal app, I lost 85 lbs at age 37. You can do it. Don't get discouraged. Set daily, weekly and monthly goals that are attainable. I used a desk calendar mounted on the back of my door and used it to keep track of my weight every Monday. Putting a big X every night for days I did well was huge motivation for me. I was able to see what days I did well and which says I did poorly right before my eyes. It became disgusting to me to not have an X over a date. Again, good luck.
This post was edited on 9/23/17 at 6:29 am
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