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?

[CarlaJ]

Maxine, you're done a great job!  Congratulations.  

[dangbat]

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@PaleoBonnie wrote:

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.

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Carbs are the most essential nutrient in your body. There is a reason why you lose weight without them. Conincidentally they're also easy to overeat from. Keeping your carb intake at 75% with the rest protein and less than 1% fat is ideal with *lots* of fiber. Eating low carb is NOT healthy. 

Anyone know what 2000 calories of lettuce looks like? It looks like more food than you could possibly eat in one meal. 2000 calories of most proteins? So small, easily edible on one meal. 

[KJScarp]

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@dangbat wrote:

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Keeping your carb intake at 75% with the rest protein and less than 1% fat is ideal with *lots* of fiber. Eating low carb is NOT healthy.

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That is some of the WORST advice I have ever read on a weight loss forum.  75% carbs is higher than any government recommendation (which is too high to begin with); and keeping your fat to less than 1% fat is incredibly unhealthy.  Even endurance athletes and marathon runners (who, theortically need the most carbs, eat between 60-70% of their diet in carbs - you need to be in top physical shape to be able to manage your weight and at that percentage).  The absolute MINIMUM intake of fat should be 20%.  The most stringent of low-fat proponents, i.e. Ornish, Esselstyn and MacDougall do not advocate eating less than 10% fat in the diet.

I've lost 75 lbs, and maintained that loss for going on 3 years, by eating 60-70% fat, and 10-20% carbs. 

Do a little research before you make the ludicrous claim that low carb is not healthy!  Sheesh.  I've lost 75 lbs, and maintained that loss for going on 3 years, by eating 60-70% fat, and 10-20% carbs.  I'm in the best health of my life.  To the OP, keep on with what you're doing, and don't be chased away by anti-low carb fear-mongering.

Here's a website that has compiled a list of studies showing the efficacy and safety of low carb lifestyles. 

http://www.dietdoctor.com/science

Or this article that delineates the myths that you are propagating:

http://www.marksdailyapple.com/high-fat-diet-healthy-safe/#axzz2q86faUNs

[janetwells]

I started using the free Lose It! app on my tablet this month and have now upgraded to the Premium version so I could sync to  my new Fitbit Zip.  BUT, that's not necessary at all....Lose It! is SO easy to use and all you do is enter your food--it does the "work" for you!  It's great for accountability and keeping on track.  You choose how much weight you want to lose each week (I just put in 1 pound/week so I don't get too discouraged...and if I lose more--then, woo hoo!).  Anyway, free and so, so helpful....slow, consistent, steady and you WILL win the race!  If you can walk some most days, all the better.  I haven't added in exercise yet...I've dieted too many times  (I'm 51) so I have learned to make fewer changes at one time so I'm more likely to make them HABITS I'll stick to!  Just don't give up on YOU.  You are WORTH THIS.  

[Inga]

Can we keep the discussion polite and helpful?

The human body seems capable of adapting to a variety of diets and there is actually a lot of precedence for a higher carb, lower fat diet especially among endurance athletes. The ratios above are unrealistic only in that even eating only fruits and vegetables with no added fats will yield closer to 10% fat over time. 

[KJScarp]

Inga, I respectfully disagree.  The recommendation to lower your fat levels to 1% of your dietary intake is NEVER helpful; in fact it is outright dangerous!  Yes, there are many different diets, for many different types of people, but  none of those recommendations fall below 10%.  None.  A recommendation of a 1% fat intake will kill you.  Plain and simple  No human body can survive on that little fat.

It appears that the person that made that recommendation is either woefully misinformed about nutrition, or they are confusing the recommendation to limit TRANS FATS to 1% of total dietary intake with the recommendation that ALL fats should be limited to that amount.  Either way, they need to be called out on their misinformation so that others looking for nutritional advice to not fall prey to that ignorance.

[SunsetRunner]

I agree with you, @KJScarp  in that the recommendations do not sound healthy. But I believe we can all agree that when it comes time to make a lifestyle change to our eating and exercise habits, it is best to start with a visit to your doctor and see what s/he recommends or what they think of an approach you are considering. This is especially true for those who start out as obese. Yes, your Fitbit Dashboard will identify you, humbling as it is. When you have a lot to lose, your doctor needs to keep an eye on how you are doing. In my case, I came close to a gall bladder attack because of all the body fat I was losing. Her intervention helped me avoid that.

[Inga]

Yes, KJ, I hear you. I just mean, 1) you can't get dietary fat that low anyway so the point is moot and 2) we don't want to discourage anyone from posting here, but to correct misperceptions the way you did with the transfat explanation for the OP's understanding of the 1%. That was great. 

[CindyK1974]

I think that first you need to accept that this will be a long journey and work at making baby steps each and every day.  Don't restrict your food intake so much that you are starving or it won't work. I would start by tracking my food very carefully to see how many calories you are consuming and where they are coming from.  Then decide on what your healthy average calorie range should be and tweak what you are eating.  Eat tons of veggies and fruits.  Drink lots of water.  Get moving as much as you can.  Sweat is good!  Find some buddies that will help to keep you motiviated.  Find an activity that you enjoy.  Do you like going for walks?  Start out slow.  As you lose weight and get stronger, increase your mileage and pace.

Good luck!!

[Marisa71482]

I often stuggle with my weight. I use MyFitnessPal to keep track of all my calories as well, and you can sync it to fitbit which is awesome. I have found eatting starches at night is helpful - patatoes, yams, corn, etc. I try to eat all my grains and green at lunch or before.

Something that has also helped me is AdvoCare, they have really great products that can aid in your weightloss. Make sure you take a daily vitamin and omega 3 suppliments. 

If you are interested in AdvoCare, here is my website. I loved it so much I started to promote the products. 

https://www.advocare.com/120820256/default.aspx

[BigRrr]

1/ Decide what you want to do. Is your aim to lose weight?, become fitter?, run a marathon?,... Be specific.

2/ See your doctor and make sure you have no medical conditions prohibiting you from achieving your goal(s). Get any problems sorted out first.

3/ Get expert assistance. If your goal is to lose weight - see a dietician about a balanced eating plan that will suit you and your lifestyle. If you don't like it you won't maintain it, and you end up where you started. If increased fitness is what you want then see an exercise physiologist or visit a gym with suitably trained staff. They should be able to teach you exercises and, more importantly, the correct techniques so that you don't injure yourself. (It could be as simple as them telling you your wearing the wrong type of footwear.) Use their knowledge to your advantage.

4/ Maintain a positive mental attitude. You can do it. (And only you can do it.)

I started 5 months ago at 450lbs, in a wheelchair, leg broken into more pieces than Humpty Dumpty and needing two knee replacements. I now walk (read: hobble with a stick) up to 15,000 steps per day, I am eating more, and more often, than I ever have. I see a dietician every month and, as part of the rehab for my broken leg, do one hour of exercise in a pool and another hour in the gym every week. I use free weights at home, and walk every day.

I have lost over 60lb and feeling fitter than I have in a long time. What's more I am enjoying what I'm doing and look forward to being able to do more.

If you're ready to do something then move your left foot about 12 inches in front of your right foot. Leaving your left foot in its new position move your right foot 12 inches in front of your left foot. You have now taken your first step to doing something. The rest is up to you.

[Lawndart]

BigRRs Comment on moving just one foot just reminded me of a hint that I heard on a podcast while back. The podcaster was kind of speaking tongue-in-cheek just to illustrate an idea.

Let's say that you want to Floss your teeth every evening after dinner. Make a commitment To floss 1 tooth. It just takes a second and it's something you can be sure you're going to do. But chances are, while your there, Maybe you will floss a couple of extra teeth. As long as you're at it, you might as well floss them all.

If someday, you feel like doing Just 1 tooth… That's okay. You have a perfectly achievable goals no matter what. Just  floss and 1 tooth. It will become a habit. And just as important, I think, little by little you are reinforcing your image is someone who can follow through on that habit. 

This is exactly how I got back into exercise. Just a couple of minutes the matter what everyday.

[SunsetRunner]

Congratulations, @BigRrr

So happy to hear of your progress! And you are so right. We need a plan and a goal. (I myself prefer a series of small goals.) And we need professional advice because achieving significant weight loss is very taxing on the body.

Finally, we can only do this for ourselves, no one else! Not a spouse or significant other. Not a life even such as a class reunion or wedding. I started on my journey to better health last February and am happy to report my scale showed a 58 lb loss as of yesterday. Please keep us up to date on your progress. We are here to cheer you on!

[demarya]

eroberts, how's it going for you? It's been a few weeks since your initial post and hav3n't seen more comments from you in this thread.

There are lots of theories related to diet so perhaps talking with your doctor is a good place to start. And increasing your activity, even with just a few minutes per day is a good start. I assume you have a Fitbit since you're posting here. So even if you don't go outside yet to do some walking, perhaps you can start by walking around your house or apartment for a couple minutes every hour. In time, you'll be able to increase how far you go.

I worked with my doctor over several years and wasn't able to maintain any weight loss regardless of what diet I tried. Exercise was dificult due to arthritis in my knees as well as chronic back pain. My dr. finally recommended weight loss surgery. This isn't for everyone and is definitely not a quick or easy fix like some people seem to think. Drop me a line and/or friend me if you'd like to hear more.

[6kr]

I have found that diets are temporary. I would go with live style changed. Go slow and maintain first. Switch one great positive for a not so great habit. I started by just getting up and walking. Parking father out in the parking lot. Stopped eating after 8pm and once I was up making the bed. I drink mostly distilled water.
It's different for everyone. Figure out what works for you and run worth it.

[grdone1970]

Great post I started out at 317 and it's taken 2 years this month to lose 128 pounds.I never tried any of the fad diets, Fitnesspal and now the fitbit along with lots of hard work. I make time for a 5 mile walk everyday as well as the elliptical 3 days a week. I feel like a new man.

[badminton]

You can take a deep breath, and call a friend to go for a little walk. You can go to a gym, and smile at someone when you walk in the door, and again when you are using a treadmill or a stationary bike, even if you only use it for 5 or ten minutes. They might smile back and you might be on your way to having a new friend. You can look in the mirror and tell your self "I care about me" and "I can do this". You can post here and tell us how you are doing, even if you have not yet decided to get started - we are rooting for you, and know how hard it can be to even get started, but once you have decided to get started, call your doctor and get some help and encouragement. If your doctor talks down to you, find a new one. Reading is a good thing -- but if you read, try it on a treadmill. Or even just while standing, and with no snacks while reading (that is a problem I have -- mindless eating while reading). Drink more water, and cut out all soda, even if it takes you a month or so to do it, and dont switch to diet soda. Try green tea or chamomile, or some other tea, brewed at home, no sugar. It can grow on you. Give yourself a hug from us. You are worth it.

[gerrymcd]

The best plan for action is to go visit your doctor (assuming you have one) for a physical exam. No matter what course you take, its best to start out knowing your current state of health (especially blood pressure, cholesterol, sugar levels, etc).  Then talk frankly with your doc about your weight.  A lot of healthcare providers have excellent systems in place to help people loose weight and get fitter - including online counceling with qualified professionals.  Its your health we are talking about.  Much better to get advice from sources like this than from people who watched an episode of Dr. Oz.

Best of luck.  With determination you can do anything you want.

[gerrymcd]

The best plan for action is to go visit your doctor (assuming you have one) for a physical exam. No matter what course you take, its best to start out knowing your current state of health (especially blood pressure, cholesterol, sugar levels, etc).  Then talk frankly with your doc about your weight.  A lot of healthcare providers have excellent systems in place to help people loose weight and get fitter - including online counceling with qualified professionals.  Its your health we are talking about.  Much better to get advice from sources like this than anywhere else.

Best of luck.  With determination you can do anything you want.

[Dale-Jr]

Making the decision is a choice you have to make.  I was 320 pounds on 01/01/2013 and have lost 65 pounds since then (with another 60 pounds to go).  For me, something had to give.  Invest in myself now, or invest in needles and insulin later, as I was at risk of diabetes.

I started to make use of Life Time Fitness near my home, joined a group fitness class (great place to start), then moved on to a personal trainer once a week, and repeat the workouts 2x or 3x weekly.

Be prepared to spend some money - Polar Watch with telemetry, some testing to get your heart zones identified, and of course self discipline.  Stick with it, you will then spend $$$ on new clothes.