try losing some weight op

Part I

A couple things.

Firstly, read the sticky. It should be the first thing that comes up whenever you access the /fit/ homepage.

Secondly, don't overdue it! Your attitude is great, but you don't want to go so hard so fast that you wind up injuring yourself or passing out. Mowing lawns over the summer with a push mower is hard work. You don't want to be eating a steady diet of celery and carrotsticks while pushing a mower for hours in 85+ degrees Fahrenheit.

Thirdly, set realistic goals. You're not going to be thin by the end of summer. I mean, it's already June 8th. You can definitely lose weight though! With how overweight you are, you're going to notice some significant drops in weight pretty quickly. However, healthy weight loss for an average person is around 1 - 2 lbs in body ft per week.

>>37482688
OP here. I know I won't be as skinny as a Popsicle stick, but I do plan on dropping down at least 2 sizes. I'm not going to a beach or anything to impress women, I'm gonna do my own thing really. I plan on sticking to the 5 food groups really. Big meat and milk consumer, but I gotta eat more fruits and veggies, that's for sure. Also, is diet soda typically frowned upon? Family upbringings have made that the only soda I really drink, but I don't think I should have diet soda, but is it ok?

Part II

Fourthly, diet is more important than exercise at your point. Getting fit is 85% dieting and 15% exercise. You cannot lift, run, and exercise regularly while eating garbage daily. Adjust your diet so that you're getting your nutritional needs met through clean sources.

On this note, a lot of people mess up and go into a caloric deficit. YOU DON'T WANT TO DO THIS. Don't be the newbie that cuts a ridiculous amount of calories, because then your body will go into starvation mode and you won't lose anything (or you'll pass out while mowing lawns and have to be rushed to the hospital with a hose of saline solution injected in your ass.

Make small changes gradually. It's an endurance race - there's no quick way to do this. What I want to know is :

How old are you?
What do you eat everyday?
How many times a day do you eat?
What kind of exercise can you get in a day?

A good idea I suggest is keeping a journal and writing down everything you eat in it. Remember, the goal isn't just cut out as much food as possible, but the goal is to make sure you're within a safe and healthy window of calories and nutrients from clean sources alongside a reasonable exercise regime.

>>37482736
You shouldn't drink soda at all and you should eat more vegetables than fruit. Read the sticky.

All diet soda does is kill your teeth, there's no real evidence to suggest otherwise, unless you plan to drink more than 6L a day

>>37482750
I'm 18, Turing 19 in November, I eat a out 2 big meals a day, mainly chicken or some kind of protein. I would also eat the occasional plate of cheese sticks/microwave junk food, but I'm cutting that out of my diet starting today.

>>37482736

Good god.

Like I said, you need to read the sticky because your understanding of diet is very bad. This is probably why you are so fat.

I don't mean to say that to sound like a jerk, it's just that Americans have very poor education when it comes to dieting. From like 9 years old to 16 years old, all I drank was soda because my dad just never thought to buy anything else. It just never occurred to him that feeding your kids several servings of liquid candy every single day would result in them being malnourished. Maybe I'll share my before an after pictures, but I used to be a chubby little guy.

But to answer your question, no soda. Not diet soda - just no soda. Look at how much sugar is in that shit! Get used to reading the labels on stuff. You'll be surprised to find that a lot of "healthy" juices have a ton of sugar too and are not a good substitute. Drink water.

Don't drink anything else. No alcohol, soda, fruit juices, or whatever - just drink water. You'll probably lose a lot of weight just from cutting soda out of your diet without even exercising.

Also, I don't know if two sizes in three months is reasonable. Someone else will have to help me with this one because I've never been that overweight and simply don't know. I would say anticipate to lose 1 - 2 lbs a week with a little bit more weight loss at the beginning. In ten weeks, that's around 10 - 20 lbs.

>>37482804

Okay, the good news is that you're young so your body will still be able to adapt to change much easier. Here's a few more tips I have for you:

1. If you run, that's fine, but don't run on concrete or asphalt. You're going to destroy your knees with how fat you are. Even if you were in good shape, you want to run in a park (if you can safely do it without falling in a gopher hole or something like that), on turf, or ideally on track. You'd be surprised how much even walking hard daily can help you at your weight.

2. Lift. Lifting will help you lose weight because it'll burn more calories while you do it and continue to utilize calories repairing your muscles after your done lifting.

3. You're going to experience DOMS. That's normal. Don't bitch out. It disappears after like a week.

4. Learn how to eat clean. I won't hold you hand through it, but you might want to actually talk to a doctor because you're in the obese category. They can help you safely lose weight in a way that's a lot more precise than what we can. A lot of people pretty much know what they're doing here, but you can really fuck up your body if you don't diet correctly. My impression is that your portions are wrong and you don't understand your nutritional needs.

>>37482816
I don't intend on doing what others do, spend every waking moment exercising and punishing myself. I played football for 9 years in school (lineman obviously) and if shed weight really well. But living in the South means eating lots of shit is bad, and I got many habits from my parents, mainly my mom. My dad also got into lifting when I was about 11 and I tagged along with him, and he taught me the rights from wrongs. Gonna go for a run, and see how well I do. Will update on my phone ASAP.

>>37482878

Again, my main advice is to read the sticky.

Seriously, nobody reads it.

>>37482877
I just ate like shit because of personal reasons, sadness and shit. I'm tired of giving myself excuses, and I'm gonna open up on ideas. I love berries, watermelon, and many fruits. I hate saying this because it's a little embarrassing, but I prefer baby food veggies over normal ones. Embarrassing I know, but it's really good. If there's an incentive to drop that and eat veggies plain, I'll do so.

>>37482625
>today
Keep doing whatever you can and come back in a few weeks, if you're still at it then maybe it's worth giving you advice.

If you can't just eat less for a couple of weeks, you'll never make it in the long term so it'd be a waste for all involved.

Still, the only way you'll "surprise people when school starts back up in 3 months" is if you do a water fast throughout the whole 3 months (that is: eat nothing, drink water). And if you could stomach that, you wouldn't be this fat in the first place.

>>37482625
Hi there OP. I've seen many like you come here over the years. I'm not sure how many have succeeded. But more have failed than succeeded. It comes down to your self-discipline. The sticky has pretty much everything about diet you really need to know. It has good exercise advice too, but later on as you get more experienced you can plan your own routines based on what you enjoy or want to work on most.

Don't avoid weight lifting. It will boost your metabolism. Don't be ashamed of yourself if you go to the gym. No one really cares if there is a fat person at the gym. And if you start going consistently, people WILL notice you but, for your dedication. Please also focus on your form from the get-go. Don't just flail your arms.Watch videos. BodySpace is a good app that has a database of exercises built in that has guidelines, among other fitness tools. Most exercises are supposed to be done in a controlled manner.

STOP drinking soda. Try to mostly drink water. Ice cold water so that it is as refreshing as possible. Cut back on fast food almost completely. At first it was hard for me to stop , but over time whenever I'd make the occasional visit to McDonald's or have a soda, my stomach would get upset. It really showed me that those weren't good for me. Track your calories.

This was just kind of a potpourri of advice.

Props to you man. I also like your No excuses attitude. Just keep going, even when you don't have motivation.

>>37482878
Exercise barely counts if your goal is losing weight. That shit is vastly overrated.

Losing weight is about diet. So eat less to lose weight, eat more to gain weight. Simple.

>>37482989
A fattie can lose a considerable amount of weight in that time frame with diet and exercise

>>37482925

Again, like countless people have said, your understanding of nutrition is awful. Fruit has a lot of sugar in it and eating a lot of fruit doesn't mean you'll slim down. Watermelon is mainly just sugar and water.

It's better than eating a candy bar, but your reasoning is the reason that you're 400 lbs.

>>37483028
Of course, but in 3 months it'll never amount to "surprise people when school starts back up in 3 months".

>>37482925
lol. I'd switch to regular veggies. For social gains.

If you really want to surprise people, do it biggest loser style and psmf and exercise all day everyday

>>37483028
>>37483069

I agree that he's not going to surprise anybody. I mean, the kind of results he's talking about would take like two years just to cut all that weight. He also has a lot to learn about nutrition, but his attitude seems to suggest that he's got a good head on his shoulders.


The thing is that dropping from 400 lbs of obesity to 180 of manageable weight isn't a complicated process, it just requires discipline, effort, having good form, and a paying attention to what you eat.

>>37483069
I respectfully disagree. Even if he is still fat, if he is visibly less fat it will be surprising.

My mom is my personal anecdote for this. She has been overweight since I was around 7. She'll get fat then get self-discipline out of nowhere and change her diet. She'll lose a lot of weight and all my aunts will ask her for advice. She'd still be fat, but not as grossly. Then she'll plateau and just revert. Then the process repeats.

My mother did it with purely changing her diet. It wasn't fad diet shit either. Just started eating at a deficit. If OP combines changing his diet(note to OP: not "going on a diet") and exercising consistently he will lose weight and gain confidence

>>37483137
He won't be a sick cunt in 3 months, but he'll be able to lose enough weight for people to comment on it. Hopefully giving him the drive to continue rather than settling

>>37483175
>>37483157

Fair enough.

I won't be a dick about it and I want to encourage this dude to continue. Like someone in the thread already said, when fat guys show up to the gym regularly they get mad respect. Especially when they start changing.

>>37482625
You can start by cleaning.

People are talking about cuts here as if you're skinny

No, you can have a large deficit because you have large energy stores

Hunger will be a problem if you don't focus on low calorie foods like chicken

Don't eat sauces, except stuff like chili ketchup (like 80 calories per 100g)
Don't eat bread

Focus on lean meats and rice

>>37482625
>all summer to change that number

you have a retarded mindset already, this kind of weight loss is going to take you the better part of two years if not more

>>37482688
>>37482750
>your body will go into starvation mode

disregard everything this retarded anon says, there's no such thing as starvation mode and there's especially no such thing as starvation mode at 400 pounds

>>37482625
read the sticky
try riding a stationary bike if you have one, running won't be good for you at your weight
eat clean
don't drink soda
and don't give up you fucking bitch
godspeed

>>37483232
>No, you can have a large deficit because you have large energy stores
>Hunger will be a problem if you don't focus on low calorie foods like chicken

This is why fat fucks usually fail though. They go on large 1000+ deficits, get too hungry then cave back in to old habits claiming it's too hard.

There's a reason they are fat fucks to begin with, they lack discipline to keep up a 1000+ calorie deficit.

>>37483352

I speak from experience

though it's not for everyone

>>37483282

>"retarded" anon.

1. Landsberg, L. E. W. I. S. (1986). Diet, obesity and hypertension: an hypothesis involving insulin, the sympathetic nervous system, and adaptive thermogenesis. Qj Med, 61(236), 1081-1090.

2. Nguyen, K. D., Qiu, Y., Cui, X., Goh, Y. S., Mwangi, J., David, T., ... & Chawla, A. (2011). Alternatively activated macrophages produce catecholamines to sustain adaptive thermogenesis. Nature, 480(7375), 104-108.

3. Ribeiro, M. O., Carvalho, S. D., Schultz, J. J., Chiellini, G., Scanlan, T. S., Bianco, A. C., & Brent, G. A. (2001). Thyroid hormone–sympathetic interaction and adaptive thermogenesis are thyroid hormone receptor isoform–specific. The Journal of clinical investigation, 108(1), 97-105.

4. https://authoritynutrition.com/starvation-mode/

Yes, it is real. Stop spreading your fat ignorance all over my board or I'll have Scooby escort you out.

>>37482878
Stop making excuses for your shit diet. If you think you have to exercise every waking hour, you're an idiot. Drink water, eat fewer calories than you burn, pack on vegetables, and be somewhat active and the weight will drop off. Also buy a food scale, because your estimate of how much food you eat is shit.

>>37482625
I suggest you start each day with a big glass with a slice of lemon and 500ml of drain cleaner

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OP here. Ran/walked my first mile. Got a way to go, but it's a start!

>>37483434

Good for you dude.

Just watch running on concrete because it'll mess up your knees.

>>37483434

Just running in general is going to kill your knees at that weight

Focus on walking or stationary biking

i think you can just kill yourself you beta faggot thefuck bro? why you come here with ur guys please help i want to lose 50kg in 1 month

>>37483381
>links a study about obesity and blood pressure
>links a journal about heat generation in endothermic species
>links a journal about hormonal response of the thyroid in newborns
>links a meme website that links to a study that shows that metabolism slows as weight decreases in a shocking revelation that the body uses less calories to maintain less body mass

great rebuttal retard

>>37482816
Different Anon, I will amend this and say that whole milk is fine as well, in moderation. Personally I find that a bowl of regular cheerios with whole milk is my favorite way to start the day, though you should pay very close attention to your serving size since you're trying to cut.

Again, read the sticky, lurk /fit/ and ask questions when you find someone talking about something you're intrested in and do your own research to verify anything you read here.

>>37483464
Swimming is pretty GOAT too, I would recommend that you try that instead if you can find a public pool. Pretty much the lowest impact cardio you can get, so it's basically the ideal way to burn extra calories for someone of your size.

You're gonna feel like shit getting into that pool the first time and having people try not to stare at your bulk, but just remember that you're doing it to get slimmer and dive right on in there.

>>37483454
>>37483464
>>37483527


What these people said is correct, >>37483434

No runs for you until you lose more weight since you need to save those knees for squats later in your life. Focus on low impact cardio like swimming or stationary bikes.

>>37483352
Don't even need such a large deficit to lose weight when you're a big pile of fat.

>>37483214
lol that was me.

Have a nice day anon. I need to start on work

To everyone saying I'm ignorant in my nutrition. You're right, I'm the slow kid compared to others. I do have some basic info, but I need guidance. I took what you guys said, and I'll see a doctor really soon on dietary means. I'm the retarded person in this thread, but I've had a burning passion to burn this blubber. Will I be a stick? No, but losing a good chunk of weight will be amazing. I don't wanna be a stick. I just wanna be a little healthier than now.

>>37483701
Did you read the sticky yet?

>>37483705
Yeah I did. I will follow this semi-religiously and stick with it. I won't argue with scientifically proven facts.

>>37483733

I mean, this is the kind of attitude that forges winners. If you can keep this up for a while, you're going to start noticing that you win at life.

>>37483733
Ok, good. Generally the sticky is a pretty good guide. If you stick with it and work reasonably hard you can expect to lose most if not all of your excess weight in a couple years or so.

Just keep in mind even if you do lose all the fat that you're probably going to have a lot of excess skin left over. That skin will slowly tighten over time, but any skin you have left over after about two years after you lose the weight is probably going to stay and will require surgical removal.

The best thing you can do for that, and I'm not going to say I'm the expert here so I'm gonna ask one of my brahs here to either back me up or call me out on my shit, is to try to make sure that you're properly hydrated and that your skin is properly moisturized. If you do that it should give your skin the best chance to shrink as much as it possibly can.

Past that you just have to pray for good skin genes for good shrinkage, good muscle gains to fill up the rest, and enough money to get the rest removed by a plastic surgeon later.

Please call me out if I'm feeding misinformation here, I don't wanna be that guy.

>>37482655
Kek

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>>37482625
This thread reminds me of that /365 days of fat loss/ guy. I think he gave up after 3 weeks.

Usually its a bad sign when you put so much energy into ANNOUNCING you're gonna do it. Like you're getting all excited by the prospect of the end result that you forget how much work and dedication actually go into achieving the goal.

Careful not to fall for this trap anon. You need to reprogram your whole being, and it's alot harder that making a thread on a Polynesian polaroid portfolio

>>37482625
>3 months.

you're not going to be even close to skinny in 3 months, try more like 3 years.

>>37482736
http://www.bodybuilding.com/guides This is the best place to go if you have no clue what you're doing. The links will give you a diet and exercise program that fits your needs. I want you to google three 2 things:
Macronutrients
High intensity interval training

>>37482625
>Chubby

>>37483232

how many calories are in 1 rice cooker cup of rice? shits confusing brahs

>>37482625
>I have all summer to change that number. Any workout, dietary or lifestyle choices?
>No more excuses for me
Okay, my 2 cents:
1) you have your whole life to change that number. That doesn't mean that you should take 50 years to lose 200 pounds, it means lose them in a reasonable timeframe AND KEEP THEM OFF. Fitness is not a summer choices, it is a life choice.
2) the best changes are the one's that actually happen. It is important to not recede.
Don't quit soda cold turkey for example because you are addicted to it and may say fuck it and turn back. For example, if you are drinking 6 cans a day, dial it down to 5 for a week. Next week 4 etc until 1, then go 1 soda every 2 days, 1 soda only on weekends etc. Same with shit food like cookies, potato chips etc.
Another thing you can do is not expose yourself to shit food. Stop buying it.
3) I CAN NOT STRESS ENOUGH HOW IMPORTANT IT IS TO WRITE DOWN YOUR GOALS, LONG TERM (lose 100 pounds by december) OR SHORT TERM (replace bacon with turkey this week, replace mayo with mustard next week)
4) doing some from of resistance training if you have time (remember - no excuses) to spare will help you look like less of a molten candle and more of a human being when you drop to 250
Don't stress about the type too much, it is not your priority atm
5) cardio is good, and again, the type of cardio that matters is the one you actually do and doesn't injure you or make you want to kill yourself. Start light, lawn mowing sounds excellent.
6) expect to look half decent by the start of next summer and good by summer '18

>>37482625
1) any exercise is good exercise, if its a warm summer day take a long walk, walking as fast as you can without having to stop
2) water is the water of life, so drink up
3) working out is not for getting shredded, not yet, start slow and build strength, you have no ego so dont try and cater to it
4) once you've started to lose weight, start really getting your heart rate up by jogging or swimming
5) dont over do anything, you cannot run 5 miles a day every day without your knees turning to shit, so stay focused on doing cardio but do with self control
6) you're gonna lose weight fast, real fucking fast and people will begin noticing and complimenting you. Dont listen to the compliments, appreciate them but do not take them to heart, you're still too big even after a 100 pounds and getting showered with compliments will make it easier to take a cheat day and then another, and then another. maintain focus and block out the sweet words of ignorant people
7) you will make it in the end, so dont give up

good luck bro

>>37485634
8) eat, eat right and eat often a fed body is better able to make use of its "stored" energy reserves, just dont eat shit

>>37482925
Obvious bait

>>37482625
Drink lots of water and only water. Count your calories it's not that hard. Be hard on yourself but not too hard. Educate yourself, start with the sticky.

>>37484859
Isnt there something about the human psyche that makes it so that if you announce you're gonna do something your brain tricks itself into believing you already achieved it?

I'll start with you bro, i'll even post pics if you want. I'm 6'1" and 300lbs.

>>37482625
>6 foot 4
>400 lbs.
>chubby
Not gonna make it. You gotta lose the weight for you, not for "surprising" people.

>>37483701
Hey man I'm proud of you. Want to know something that helped me a lot? I made a list. A list of why I should and shouldn't cheat on my diet (aka midnight snack). List reasons why you want to eat, and be honest with yourself. Then make a big long list of why you shouldn't cheat and how fucking worth it will be in retrospect!

>>37482625
https://www.youtube.com/watch?v=lozkwiyVefw

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I wish OP all the best on his journey.

Make your future self proud

>>37482625
There's plenty of sound advice in this thread. Im just going to offer my experience having come down from 365 lbs.

>Calories in, Calories out
When you start out, this is what you should be focussing on. You'll get a lot of advice such as "you should be eating chicken and broccoli every day". Its not bad advice, but given where youre starting from, it will be very difficult to adjust to. No doubt some people are able to 100% switch their diet from terrible to clean eating over night, but its extremely difficult. Lots of small changes add up to big changes. First step is to get your calories under control in any way you can. Once that happens, youll be losing weight. Then start to make more changes - increase lean protein, reduce bad fats etc. But the most important thing is to be eating less than you burn.

As for diet soda - is it good for you? Probably not. Is it going to prevent you from losing weight? No. Id be more concerned about cutting the calorie dense foods out before the calorie free drinks.

>Exercise
In my experience, the body adjusts very quickly when you start forcing it to do exercise. Just start doing some cardio work every day. If you put in the effort, the rewards as a beginner come fast. Just make sure youre giving it your all. Theres no reason not to be dripping in sweat. Within a month, youll see a huge difference in what youre able to do.

>>37483733
holy shit!

You maybe got what it takes.

Just keep learning now, remember that it's a marathon and not a sprint.

>>37482750
>You don't want to lose weight by going into caloric deficit.

Are you fucking retarded?

>>37482625
Wayne?

>>37482625
Ignore everything here.

Calculate RMR and take off 1000 calories.

Eat nothing more than that.

COUNT YOUR FUCKING CALORIES.

>>37484859
>>37486836

Partly the reason why I haven't posted pictures or updates on my weight loss for months at a time on Facebook. It enforces complacency.

Good luck OP.

>>37488830
he doesn't understand how nutrition works, he wants to eat healthier but not go into a diet is what he means.

Eating healthier at the point he's at will put him in a deficit.

He doesn't want you to recommend him keto or some bullshit.

Are you retarded?

This reminds me of 365 days of fat

He came back after he left for a few month only to give up and claim depression

>>37491457
His gf sabotaged him because she doesn't want to be the only fat shit in the relationship. What he failed to realize is that he would be banging better chicks if he lost the weight.

>>37485135
Like 220

Rice is not good for cutting

>>37491970
his gf didn't do anything
He's blaming other people for his failings, he's a sad sack of shit.

If you let yourself get manipulated by other people the fault is with you, not them

>>37483069

the second you start a drastic life change like this for someone other than yourself, you've already lost the war.

my untrained advice on motivation? tell a few people that you're close to (e.g. that would see you at least weekly) that you're making the lifestyle change of dieting and working out. if they don't see progress, they'll let you know one way or the other (either disappointment from family members, or potential berating from friends). you don't wanna be the guy that has to not only be disappointed in yourself every day, but also know that you've disappointed others as well.

>>37482625
glucosamine, strontium, fish oil

>>37482625
> 3 months lol
Anon, it will take years, but stick with it.
Lots of trial and error, but stick with it.
>Dont forget to to read the sticky. :^)

You won't keep it up. You'll go for two weeks, maybe a month. You'll start missing those delicious foods. Then you'll just sit around and continue down this easy path where nothing but regret dwells.

Now prove me wrong mother fucker.

>>37486836
this is why i havent posted in a CBT or progress threads yet. i want results to speak for themselves, not that social media le upboat
faggotry. im looking forward to that though

>>37492124
>he hasnt already disappointed friends and family
>he isnt the ugly fat friend

Is this what America is coming to?

>>37482625
Can you even get a normal body once you went that far? I cannot see how a man that let himself go that much can ever become lean without having some serious amount skin in excess.

>>37482625
fellow fat fuck on a mission here

one thing that's helped me get started is realizing that it's impossible to work out so much that I can eat whatever I want. cookies, chips and other snacky stuff have fucking astronomical amounts of calories, ten times more than veggies, that must be common knowledge here but for someone who never cared before it was a shock
if you're like me you can make a huge difference by cutting off all those worthless calories. throw any high-fat high-sugar garbage overboard completely and look for lighter alternatives for everything else you eat and drink. you got a long way to go, even longer than me - don't be afraid to be that one fat guy that's looking at all the yoghurt labels, or still lifting barely anything because he's been cutting for half a year. stay motivated!

>>37482750
>On this note, a lot of people mess up and go into a caloric deficit. YOU DON'T WANT TO DO THIS. Don't be the newbie that cuts a ridiculous amount of calories, because then your body will go into starvation mode
There are not enough replies telling you to KILL YOURSELF YOU FUCKING FAGGOT so I will add line

kys