Quote:
Originally posted by Ilow
As others have said, you need to be on a deficit diet i.e. a diet in which you consume fewer calories than you burn. I also would recomend 6 meals a day, try a medium sized meal where your traditional breakfast, lunch and dinner would occur and put three snacks midway between your meals and in the early evening. Shoot for a moderate carb vs. protien ratio 55% carb, 30% protien and 15% fat would be a good start, you can moderate it a little after a few months you'll know how your body responds. Approx 70-85 % of your weight loss goals can be achieved through your nutrition. You should, of course look into aerobic and resistance excercise even if it is only 30 minutes 3 days a week. Don't forget to cut sugar out of your diet and moderate starches which turn to glucose and are stored as fat. PM me if you have any specific questions, good luck.
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Pretty much what I would recommend. I've done pretty much that with about 30-45 minutes of weight lifting 6 days a week plus 1-2 30 minute walks/day. I eat the same stuff as before except I cut out all but 3 diet sodas per week and really don't eat sweets, but I really didn't before. Portion control was/is my biggest problem. The six "meals" a day really helped. I watch my diet/exercise Mon-Sat and Sundays are my day off. i noticed I still eat the same as the other days now though.
Just two things to add. First, drink lots of water and slowly cut out as much caffine as you can. Two reasons: Caffine can really dehydrate you and dehydration is a big reason a lot of people feel hungry. THe second is to re-hydrate the body and clena toxins out of your body. Research shows that drinking 1 liter of water per 50 lbs is ideal (and round your weight up). Yes, you will piss you rbrains out for a couple of weeks but you will resume your "normal" schedule after that. Plus you will feel more energized, less body aches, less food cravings. It helps a lot.
The second thing I would advise is you WILL have bad days. Days you don't loose weight when you weigh (and only weigh every two weeks), days that you blow the diet, days you don't want to exercise. Let those days pass and start fresh the next day. Don't beat yourself up about the bad days.
8 weeks ago last Monday I had started at 355 and was down to 336, so I'm loosing a little more than 2lbs/week, which is what you want to shoot for. My goal is to be at 250lbs by May 27, 2004.