I weigh 350 lbs and am 5' 6'', what can I do?

[eroberts]

I weigh 350 lbs and am 5' 6'', what can I do?

[WendyB]

You have many options. Depends on what will work for you.

Calorie Counting

Weight Watchers

Google for diet plans. and find something that looks like it will work for you

[PaleoBonnie]

You might be interested in the Paleo Diet.  It is low carb.  Actually it is a way of eating, not a diet, something I will do forever.  Gluten, wheat etc. is the worst thing.  You might want to read Wheat Belly by Dr. William Davis......I feel ya......I have lost 10 lbs and have 35 left to lose.

[future_chemist]

Personally Weight Watchers never worked for me as a college student. But my doctor recently told me about this diet where you eat normally for 5 days a week and then for 2 days you strictly reduce your calorie intake to 500. I personally don't think I'd do well on this diet but I found for myself once before reducing my calorie intake to 1200-1500 calories and taking daily walks too. I lost 5 pounds in a month and a half. I would suggest something like that. I recently gained all the weight back plus some since fall semester had started but I'm starting back up again on a reduced calorie diet. Just remember weight loss is a long road but you can do it!

[SunsetRunner]

I started off somewhat similar to you (325 lbs and 6'1").  I had tried numerous "diets" in the past (Weight Watchers, low-carb, Slim Fast, etc).  Personally, what I found the most beneficial was a lifestyle change.  I signed up for an account at www.myfitnesspal.com (which I use to track my calories eaten along with macro/micro nutrients) and FitBit for my exercise.  Both sites can sync to each other so the data is the same in both.  I started off slowly with walking a mile or two a day and as I lost weight (in combination with eating lower calories than I was burning in a day) I started jogging (using a Couch to 5k program).  After 6 months (since starting my journey) I am now running 5 miles a day without feeling destroyed.  Just take small steps and increase your workout time/distance/speed incrementally so you don't injure yourself and the pounds will shed off, if you are truly honest with watching what and how much you eat. 

Best of luck in your journey.

[Inga]

basically eroberts, just get started... no eating plan is magic. Just start logging your foods here or somewhere else (I log mine here on fitbit) and work on reducing the calories you eat in an overall way, don't go crazy and freak yourself into a binge or anything. If "crazy eating behaviors" are a problem for you, like they are for a lot of us, check out http://www.therecoverygroup.org for some helpful links and support.

[LionLady]

Yup. A lifestyle change is in order. You can "jump in the deep end" and join a gym, throw out all your "bad" foods, etc. That feels like such punishment, though. 

The simplesst thing you can do right now is start walking. Just put on some comfy shoes and head out your front door. Set a goal of say 5,10,15 or even 20 minutes. Just walk at whatever your normal pace is. Head up, eyes forward and look around you.  Being outside will boost your mood. Don't worry about setting a fast pace or anything, just get your body moving. If you aren't comfortable walking around your home (or if its dark when you get home), then walk at work for part of your lunch break.

No getting around this, It will be tough. But stick with it. Do it for a week. Every day. You will feel a difference in how hard you've got to work by the end of that first week. There's your reward! Keep at it! As you notice the changes in how you feel, increase the amount of time you spend, then as you feel better, you can up your walking pace. Shoot for 6 days of 7. Every week. Rain or shine. (That's what umbrellas are for). 

As you "get into" this walking thing, think about the other changes you can make to your lifestyle and ways of eating, etc. Plan them, ask questions here, make them happen. You can do it, but you've got to start somewhere. Weight Watchers or some other support group is certainly another tool to add to your "get healthy" tool kit. Keep your eyes on the goal: Lose weight and get healthy. 

[Maxine]

I'm 5'7" and my starting was 345 last february.  You really do have to find what will work best for you.  It will probobly change overtime as the weight comes off.  I started out on keto (tough for a vegetarian, but there are options)  reddit's reddit.com/r/loseit and reddit.com/r/keto were a big help, very active communities.  Also just start moving.  Walking, dancing, anything that you can do and start doing it till it gets easier, then do more, and do differnt things.  Your body gets used to activities so switch it up every few weeks/months.  My fitness pal is a great tool, and it syncs with your fit bit.  Using them together becomes a habit so that if you look down and you know you won't have enough calories for something you want to eat that day, well, you have to go out and burn them.  Every 40 lbs lost, I usually have to drastically change something, either more activity or fewer calories.  Myfitnesspall will automatically do that for you as you log your loss.  Anyway.  This turned into a ramble, but you're exactly were I was a year ago.  Currently at 230 with 55-60 to go. You can do this!!!!

[kflannery]

Just get started...begin by logging your food...i mean everything that goes into your mouth in a day..you will be surprised by what you eat and when..use a free app like My Fitness Pal...this also links ti fitbit so you can log food there and sync your exercise here.....that's what worked for me....i have lost 79 pounds over the past 9 months and better than that have improved my overall health significantly.  Start slowly by eating smart..by that i mean lean meats or proteins and lots of fresh veg....limit your carbs from breads etc...you don't need to buy special food, just read labels and cut out all junk foods and sugars...you can do this...I am 65 years old, have 5 cardiac stents and just ran my first 7K on Thanksgiving day...have another on New Years Day...start by walking and increase your distance slowly.....you can do this.... friend me if you need support..i am here and on my fitness Pal  there I am kathyflannery129

[runnergirl318]

Hi Eric~

I'm Debbie.  I  sent you a friend request.

[MrKetogenic]

Do a paleo diet without sugar.  Just meat and vegetables.  I'm 5'9" and weigh 155 lbs while eating 3500-4000 calories per day on the paleo diet.  Lots of meat, eggs, and vegetables.  Water only.  You'll shed pounds in no time, and gain more energy when you need it.  Aside from that, sleep hegiene is important imho.  Wake up in the morning and go to sleep before 10PM to take stress off of your body.  The more you control your stress with good, human practices, the more you'll control your cravings and be drawn to what's truly good for you.

[PastaLuver14]

I agree with WendyB on the Weight Watchers. That is the one & best diet plan to go by. Everyone that I know personally that is/was on the plan actually kept the weight off.  Usually with other diets....people tend to gain the weight back because their not meant to be long term.

[gymJUNKIE]

To lose weight successfully, there are various steps involved. Step number 1 is monitoring your calorie intake, and the fitbit flex is a great way to do that ! The average calorie intake is somewhere between 2000 to 2500 calories per day. For weight loss, you should aim to consume approximatelyy 1200 to 1500 calories per day, however low in carbohydrates. When we exercise, we utilise fuel preferetially, i.e. burn carbohydrates first, once we have depleted our immediate carbohydrate stores, i.e. glucose, we begin to break down glycoen [stored glucose] for fuel, after carbnohydrates we utilise our fat stores, and then finally our muscles stores when in a carbohydrate and fat deficit, however unlikely. By consuming low carbohydrates, when exercising, fat stores will be utilised, faciliating weight loss. In regards to exercise, you want to complete somewhere between 150 minutes to 300 minutes of vigorous intensity exercise per week, e.g. 4 x 40 minute sessions per week of interval training on the bike, etc. Weight training in the form of endurance, i.e. high reps and sets, will also help faciltate weight loss. The final step to achieving successful weight loss is getting adequate sleep. People understimate the importance of this !

[Lawndart]

Hi eroberts,

I suggest that you do some reading before you take any action. Just take a deep breath and settle down and read a couple of books which are based on real science. In other words, if you to read a diet book take a look at the studies that they reference.

You're going to get a bunch of different opinions which are based on personal experience if you ask this question here. I'm not saying that these personal experiences are not valid. But they are only valid for the individual and not necessarily valid for you.But if you do some reading, you can get some verifiable facts which apply to more than just one individual.

My personal experience is that counting calories does not work. I believe the percentage of people attempting to lose weight that actually succeed by counting calories is somewhere around 5%. So counting calories may work for you, but I think if you check some of the resources regarding Paelo and other similar diets that you may find something that's sustainable long-term.

My personal experience has been primarily using things that I read in "the calorie myth". (the old version of the book was called the smarter science of slim" But there are other resources. there are also podcasts available. Try a web search for the smarter science of sleep.

I have always struggled with maintaining a reasonable weight. And I have had a fair amount of success although I was frequently borderline obese. Counting calories and tracking food was always a struggle. No matter what I did I was always battling food cravings. 

When I changed my diet based on suggestions in the book, the huge change was that I no longer had to battle the food cravings. There is a lot of science behind the suggestions in the book. But it is basically simple. If a food needs a huge amount of processing in order to make it edible I avoid it.  

[KatInAustin]

Diets are temporary and usually cannot be sustained indefintely. You need to change the way you eat and more importantly the way you interact with food. Start logging all your food intake through a website like MyFitnessPal.com. Once you see how many calories you are actually taking in, you can begin to make the necessary changes to be healthier. Aim for 250 calories less one day, 500 the next month and just go from there until you get to the right calorie intake for someone your height.

[LilBudyWizer]

You might consider swimming if you have facilities available. You might feel self-concious about your weight but places like the Y often have programs for people in your situation. It's a bit easier when the little skinny chick is 200 pounds. Certainly the social aspect would help. You're aren't nearly as alone as you likely feel you are. Likely isolation played some role in how you got here. Your doctor likely has a whole list of programs for people in your situation in your community. Certainly if you feel isolated, cut off from the world then that would be the first thing to resolve.

[gymJUNKIE]

Try to stop snacking during the day. I used to snack on chocolate, biscuits, etc ... As soon as I stopped the snacking the kg's started to drop off. If you are going to snack, opt for a small serve of nuts which are high in protein, or fruits low in sugars, e.g. small amounts of lemon or lime, rhubarb, raspberries, apples, etc. Use the fitbit app to track your calorie intake, and cross check your intake with the calories you have burnt to ensure you are not in a calorie surplus. 

[SunsetRunner]

Lots of good advice here, @eroberts. The most important thing to remember is that you are NOT alone. We are here for you. If I may piggyback on the advice to start reading, I'd like to suggest the book that got me angry enough to make a life style change. The title is The End of Overeating by David Kessler. He describes how the food industry intentionally sets us up to want to eat more and more by layering fat, sugar and salt. He also goes into depth about the effect of genetically modified food on our systems.

This book was my start. A good doctor after that helped me continue on this life change by ordering the right tests to test for gluten intolerance. Since last February, I've only been eating whole, unprocessed foods ... no gluten ... no dairy ... and cannot believe how much better I feel. The best part is this -- eating this way, my cravings are gone! I was like a food addict before, thinking something was wrong with ME. Ends up something was wrong with the food I was eating.

You can do this. One step at a time. One small change at a time. Eat right and exercise. That's what they say, right? They are right. The FitBit will help. These boards will help. Please let us know how you are doing.

[Lawndart]

Yes! The book by David Kessler is wonderful. That book is a great place to start. After reading and learning for the last year or so I feel the same way as Carol. I'm angry about the nonsense that we have been told regarding food and weight control. 

eroberts... Please do some reading. You can, without a doubt lose weight. It can be so much easier than you can possibly imagine. I used to think that I would have to live with food cravings for the rest of my life. I thought that I was just... broken... when it came to appetite control. But, as I've learned, my runaway appetite was a result of eating the wrong foods. 

Just think about the Lays potato chip slogan. Something like "I bet you can't eat just one". They are telling us that this food will not satisfy you. It was designed to do this. 

[cmatzes]

There is alot you can do. I am a little taller 5'11'' or 6' and wieghed 329. I have lost over 50 pounds using the Advocare System and watching what I eat and how much. I had tried WW before but had very little success under the new point plus system, too many points available as a male i guess.