By - Peripatitis
As a lifelong fat guy, i feel your pain.
I don't really relate heavily to this subreddit but I do come on here to give advice for some, when I feel like it
If you're looking to lose weight, it's calories in, calories out. End of story!
I've kept my weight off for a decade now. Was heavy, now very skinny and in good shape overall. And I did it by counting calories.
**Very Important:** Exercise is *not* as important as some might think. It's good for you, but not even remotely as important as diet. Science suggests it's 80-85% diet, 15-20% exercise. You can *absolutely* lose weight without doing much exercise at all. If any, honestly.
I've seen the trap of people who start doing vigorous exercise, then they end up eating way too much.
[Use this Caloric Needs Calculator ](https://www.calculator.net/calorie-calculator.html) to see how much you should be eating. If you stay under "budget" for this, you will lose weight. End of story, guys. Promise.
I highly suggest downloading Cronometer. Free app, tracks your calories. If you do this even for a couple weeks, you're gonna realize "I've been eating waaaay more than I thought". You'll see the pounds come off each week. It's not overnight, it didn't get put on overnight.
I know that feeling of "I wish it could all fall off by tomorrow and everyone would be stunned and everything", but it's better to lose 2 lbs this week than none. Or even gain weight instead. Patience.
If I can do it, so can any of you. I barely exercised at all. I just ate within the calorie budget.
My life changed in every way. Best thing I ever did for myself. From having a better social life, to a lot more dating, to people taking me more seriously, and just... feeling better altogether. Everything is better.
If I can do it, so can any of you. Just remember it's calories in, calories out. Even if you have a thyroid issue, even if you're on medication. It's just science.
Just a thought for some of you who want to change it. It's not some "Oh it's my genetics, I'm meant to be a bigger person". That's not the case, I promise. I thought that before once upon a time.
You can eat whatever, but it's obviously better to eat healthier foods. Stuff that will keep you full. You *can* eat Oreos exclusively and lose weight. But it will fucking suck. You'll feel awful. Eat fiber, healthy fat, protein, and don't drink your calories.
And I do eat junk food from time to time. I remember someone saying "Of course you can have a cookie. But that's *one cookie*.", and it stuck with me.
Every single one of you can do it, I promise. Don't get stuck in thinking that you have to turn into some gym rat to lose weight. It's all about how much you eat.
Hopefully this helps someone, or gets them thinking. And just know that putting it off until tomorrow over and over isn't going to make it happen. Just remember that!
Good luck to anyone who felt like reading this! At the least, I suggest looking at the caloric needs calculator. Put your info in, don't overestimate your physical activity. Stick to saying you're lazier than you think, and it's probably more accurate.
I'll say that diet and exercise work for me, and seem to help me be happier.
I do shift work at home and sucessfully lost nearly 8kilo the last 3 months (96+ to 88,8 now) on early shifts by just eating very light breakfast (1 egg 1 bacon strip), then nothing until evening and then just a 2/3 portion of what i normally eat.
Some casual weight lifting of a 16kg kettlebell and 5kg dumbells throughout the day, a little bit of abs roller and planking, voila.
I think my new muscles made me gain some grams back at least lol, before i could not lift more than 2kg dumbells for a set of 10 without having aching afterwards.
If exercising is too difficult maybe you can try to eat a lot less. It's more dangerous and harder mentally, but you will lose weight.
Dude. We have the same problem I think. So I gained a lot of weight due to depression from 2016-2020. Ate a lot because of the endorphin rush I got from eating fast food/junk food. Over 300 pounds now at 6' tall.
In January I started tracking my calorie intake with the app LoseIt. I set my activity level to "sedentary" and forced a change to my eating times. Instead of eating all day throughout the day, I waited until 1-7pm. 6 hour eating window where I just ate whatever I felt like, and usually I'd have a lunch/dinner close together, and I'd have a full belly and it would stop me from eating again that night. In the mornings I'd skip breakfast and wait until 1pm to have my lunch. It basically turned into intermittent fasting.
Just by calorie tracking and skipping breakfast + not eating before bed, I lost 30 pounds with no exercise. That's the difference between being able to bend over and tie my shoes without pain. Doing this to start losing the weight might get you the headstart you need to start walking. Walking is a good way to burn calories without exerting too much effort. Losing some weight before starting walking will make it a lot easier.
I'm currently 33 pounds below my maximum weight from last year. I fell off the wagon for a few months but I'm back on it now. We can do it.
I did KETO from my couch in 2020 and lost 70lbs in 5 months. I have Fibromyalgia, Lupus, and suffer with widespread all over... ALL THE TIME pain. When I could, I walked. But I didn't even leave the house half the time. I just kept moving when I could, and testing when I needed to. If you are THAT BIG... keto will work even if you can't walk. Just give up SUGAR. White bread. Etc. And you'll drop 10lbs in one week probably. My first week on Keto (at 300lbs) I dropped 15lbs. Because I just stopped drinking sugary soda.
Im trying my best not to blow up. Im a bad week away from gaining 30lbs.
I think it really helps to find good healthy foods that you like. I personally love fruits, so I have a good stash of them in my house. It helps me reduce my intake of junk food.
Never been a thin person myself. spent the better part of my 30s in the 300s. Currently 385. Other people are like "Hey, work out,diet lose weight or you'll die" Me: "The end is almost here." \*smiles\* life was just so much better in the 80s,90s to about the mid 00s when social media and cry babies started to build in numbers. It's a lonely time now. I just don't care anymore. I have bad foot health too. Arthritis in my ankle and heel on my right foot. Get gouty attacks which are some of the worst pain imaginable. All I can suggest is walk around in a pool OR exercise bike (which is what I do when I'm angry, no impact) for 30 mins a day. You probably have better metabolism than I do thus you'll lose more than I can. Diet is important too but everything has stupid amounts of salt and carbs in it that I get annoyed by it all. V8 does help my appetite control though, even though it's an acquired taste. Sorry you feel like you do. I can relate believe me.
I also think life was better until the olympic games of 2004 and often I try to figure out what went wrong.
The talk we had made me stubborn and I went to a college party last night. I'm feeling it today but it was worth it to get out of the house. Never give up!
Walking in the morning, right after waking up on an empty stomach is one of the easiest ways to lose weight. Also because it’s so low impact on your joints and muscles, you can do it every day, and walk as far as time allows you to before you need to start your day. Have your dinner atleast 4-5 hours prior to bedtime, and make it the lightest meal of your day. Avoid sugary drinks throughout the day.
You now have one of the easiest ways to lose weight without even breaking down and micro managing your diet, or implementing an exercise regimen. Work on this, and add in the diet and exercise plan when you are able to. I guarantee you’ll see results without losing motivation or feeling like you are killing yourself.
I need to eat at night. Sometimes I skip breakfast if I have the willpower. I eat a lot of bread throughout the day because I'm always at home
Eating at night and skipping breakfast is the worst thing you can do for your metabolism. You are essentially making up and exceeding your caloric intake at a time where you would not be using them for fuel (adding on to your body fat). And eating bread throughout the day is dumb. It’s empty, starchy fast absorbing calories that offers low nutritional value. Supplement the bread for fruits or veggies, or just have 3 proper evenly spaced meals so that you don’t require the bread throughout the day. You need to be proactive here, just complaining “your too fat” isn’t going to do anything.
The bread thing is psychological. I can't make myself stop. I need the night meal to fall asleep. I get anxiety otherwise
Well you need to address that psychological and food related anxiety issue before you can proceed, otherwise you’re really fighting a losing battle here. The body goes into a deeper state of sleep when it isn’t busy digesting food. I know it’s hard to see that, but that’s reality.
Huberman says that an insulin spike during sleep helps put us in a deeper state of sleep
Look bud, your the one crying about having your tits hanging over your stomach. So there’s something you’re clearly doing wrong. I’m offering advice from the perspective of being healthy and learning about nutrition and metabolism. If you think it’s a good idea to eat right before bed, then by all means go for it. It just doesn’t make sense to vent here, get replies from folks that genuinely care and want to help, and then just ignore it by being defence and supporting your self destructive lifestyle.
I'm not convinced that eating at night is the culprit.
I didn’t say it was the only thing lmao
And not eating at night, isn’t the same as skipping dinner. Dinner is normally eaten in the evening at either 6:00 or 7:00. Breakfast is called “break fast” for a reason, because you are breaking your fast since last eating dinner several hours ago.
I need to eat a couple of hours before bedtime
Is standing really difficult to do because of the pain? Because if it's not, small weight lifting and other exercises that work on the chest could possibly help you lose weight. But I deal with some bad stomach and bladder and pelvis pain and some other stuff too. So I know it can be a bitch just standing for a long time when certain body parts hurt. But I was doing some weight lifting with small pound weights. And some upper chest exercises and other stuff to help with belly fat. And it did help me lose weight. I actually need to get back into it. Because I gained back the weight I lost. Because of my pain.
After I get home from daily errands, my feet hurt enough to sap from me the willingness to go outside again. It's like a punishment. There is no positive association in my mind with going out. I bought a year long subscription to the gym on January and I havent gone once. If I had a lot of money I would buy ten pairs of shoes and see if one could save me from the pain
Damn I'm sorry you're dealing with that. Have you been to any doctors for it? Also if that is the case. Maybe try some sitting or laying down exercises. You can do certain presses laying down and other weight lifting exercises too. And can do curls and stuff while sitting down.
Good idea. I'll do some presses laying down. Doctors in my country suck big time unless you have money to spend in their private offices. The way to alleviate pain would be to use orthotics and soft shoes. I had a pair of Hoka Bondis that were the best non custom solution but they came apart in 6 months
It obviously depends on what exactly is up with your feet. But if there by any chance a large shoe store anywhere near you, it might be worth sticking your head in to see how large of a range of inserts they carry. May well be one made that just happens to fit your feet just right. Happened in my case anyway, but I was mostly just dealing with a very high arch.
Edit: If you can do this, I'd start by looking at work/boot oriented types. They tend to have a firmer/solid support core. The gel dr. scholls type are worthless.
I have metatarsal (ball of foot) pain
Damn. Good luck with everything
No problem man
Make sure to see a doctor regularly and have them document your issues in your medical record in case you ever need to apply for disability.
The health system in this country is shit
One thing that might help you lose weight is cutting table sugar (sucrose) out of your diet. Table sugar provides no vitamins, minerals, or antioxidants, causes dental cavities, and contributes to obesity and diabetes. Totally cutting it out of your diet is good for your health. Takes a few months to get over the sugar cravings, but I did it and it was worth it.
I have dramatically reduced my sugar intake because my blood sugar was at the upper end of normal. It didn't help with losing weight though. I eat too much. I spend all day at home and every now and then I get up from bed, go to the kitchen and eat something. I can't stop myself. Eating is the only thing that gives me pleasure in my life. The only nice thing left.
You gotta eat less, bro. It is literally killing you.
Are you in America? Because if so I completely understand that statement.
I'm in Greece. We have free public healthcare but you get what you pay for.
itz is never too late to start losing weight!
Get in shape stop excuses. Stop overeating and you’ll loose weight
Easy bro, totally not difficult for people at all. Just diet bro. Just gym bro. Ez
I lost 50 pounds in the last 3 months from 347 to 297, I was hiking a lot but in June I stopped everything and I was a potato at home watching Netflix and I was still losing a lot of weight (same speed as when I was hiking).
Check r/loseit r/intermittentfasting r/CICO r/1500isplenty r/progresspics, lot of info there
If like me your fat is your only problem we have it easier man, we have the power to change it . A lot of people don't have this opportunity.
Check your TDEE on tdeecalculator, if your maintenance is 2500 calories eat 2000 and count every calories you eat. Hell, I even count my diet monsters on MFP. Everything. If you have a craving and want to trick your brain brush your teeth it will help.
I always hated exercise and was pretty skinny until my late teens. Now I'm a blob.