I'm Fat & Need Help

Start counting calories. It’s pretty simple on calories in minus calories out is all that matters.

I also would recommend walking or doing the Stairmaster as your core cardio. Those are both brutal for calorie burning and allow you to get a lot more time (which translates to more calories total) than the higher intensity cardio that most folks think of.

Good luck! You got dis!

Welcome to your new lifestyle. A "diet" mentality won't cut it. Enjoy the process of working out, embracing the suck, eating healthy, forgiving yourself when you slip up, and getting right back at it.

There are many ways to skin a cat and the best way is the one you will stick with.

Good luck!

Don't be embarrassed. Do something about it. A good amount of that 310 pounds is just water/fluid from all the carbs/sugars you are ingesting. Cut out all seed oils, processed foods, and HFCS/sugar and you will drop a lot of weight fast without even exercising. Get your diet cleaned up and then look to exercise once you have dropped some weight. Exercise is great but diet is what is most important.

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I'm embarrassed by how big I've become. I have no energy to do anything. Just keep getting bigger and bigger. I know most will say just eat less and move more. I'm looking for some help on getting jump started.

I'm 6'1" and 310 lbs.

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at your weigth you dont need to do anything special.

i have posted this strategy a couple of times

1) eat only 3 meals a day, no snackig or picking

2) only calorie free drinks like diet soda, zero calorie energy drinks and water. no drinking calories so no milk, oj etc

3) sit down and eat each meal with no distractions. that mean no tv, no computer, no phone etc

4) each bite, chew for a 20 count. after each bite, sit your fork down, wipe your mouth after you finish chewing and take a small sip of water. when eating, eat protein first then veggies then your starches

5) walk 20-30 min a day with the wife/gf or even by yourself in the evening

6) 8 hours of sleep every night. practice good sleep hygeine and dont be afraid to use tons of melatonin.

do this for a month and get back to us.



you could also opt for a GLP-1 semaglutide to help you get started

but in the end as others have said, you are goign to learn to have to have some level of discpline and start looking at food different. motivation will come and go and you cant depend on that, you have to develop some level of discpline.

if you can do the above and get 200 min total of walking per week in for the month of Jan, we can start slowly layering in some other things and slowly help you on the right path

but dont get it wrong, you have a long ways to go and need to lose atleast 100lbs minimum. youhave to take that 1 bite at a time.

good luck and if you need anything let us know.

i also suggest posting in the putthaforkdown thread and daily workout thread. those that do, tend to be more accountable.

the H&F board is prolly the most welcoming on TD and will support and help you anyway we can. many of us here have lost 50+ and kept it off in the last 5-7 years.

Start by changing your relationship with food. You mindset should be Eat to Live, not Live to Eat. Only buy things at the store that are nutritious, not just calories. Stop drinking sugar filled sodas, replace them with diet sodas, and even then conservative use. Use a special occasion, like birthdays, parties, etc. to “cheat”. And maybe Sunday breakfast and game day foods. It’s not a diet, it’s a lifestyle.

Then, find a good workout group. Like CrossFit or those new Bootcamps popping up. You’ll find that you’re holding yourself accountable more so than you would by trying to workout by yourself.

Don’t use your scale as your success rating. Use your waist size instead. Use the weight increases in your workout as a measure for success.

This should get you to 250 by this time next year and your self esteem will skyrocket.

Keep it simple. Make one change this week and then maybe another change next week and so on. Master the first step and then add another.

Week 1: eliminate garbage foods with no nutritional value (chips, candies, etc. pretty much anything with added sugar if you can)
Week 2: add a 15 minute walk at least 3 times during the week
Week 3: further refine your consumption. Eliminate snacking or possibly look into skipping a meal a couple of times for the week (maybe breakfast?)
Week 4: turn the 15 minute walk into a 30 minute walk or add in a couple more 15 minute walks.

After month 1, if you have been disciplined, you can look into adding a cheat day for one or two days for the next month. (birthday, big game day, etc) Don't fall back into the old routine!!! You should already be seeing a difference in your waist measurements.

That should get you started down the right path immediately. In the first month, read and educate yourself on nutrition, calorie intake, etc. There is no "right" diet and what works well for one may not for another.

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man all you guys telling him to go low carb.....i know it will work but yall are really pushing him off into the deep end without knowing if he can swim first

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Well, maybe that is why I got down votes for trying to help a person

For me personally, going keto first to kickstart my healthy eating is an easier path. I struggle with just simple calorie reduction or straight living in veggies. I enjoy the benefit of not starving myself and eating some meat to ween myself off the nasty stuff. After that is just easier for me to introduce healthier carbs back as I have knocked out the painful part of missing sugars and carbs.

I have not done HGH, but know people that have to burn fat. That is why I said with medical guidance. I could be damn wrong, just know people that have. Sorry to anger you

There’s good advice in here, my piece that I’ll add - it is much more difficult to snack on bullshite if it’s not in your house to begin with