Any ideas on how to start losing weight?

[DavidMalan]

I want to start losing weight. I want to look better for my girlfriend, I want to be able to look at myself and not hate what I see. The final straw was someone made fun of me on a YouTube video and it's made its rounds at my work. I'm ready and motivated. I'm 6ft. 250lbs. I've always been big. It's been a part of my entire life. I've never asked for help or knew who to ask. So Ill ask you for help.

But how do I start?

I know nothing about protein powders. No idea about calorie intake, Macro or micro nutrients, or anything with nutrition. Everything I read online seems to contradict the previous article on the same issue.

Do I do an 1200 calorie diet? Just chicken rice and veggies? What has worked for you? Where is an idiot proof way of seeing things layed out for me?

Im on my feet almost everyday as a manager at a retail store, and play hockey twice a week. I have tried reading previous posts and the FAQs. I just need help being pointed in the right direction

Moderator edit: subject for clarity 

[Glenda]

@DavidMalan  David,  Good for you in your decision and great attitude.  I'm so sorry people were rude to you.  Perhaps step one would be to google and ask the question of "What is the maintenance number of calories for a man 6' tall and 250 pounds who is considerably more active than most people.  Then you can decide your goal of how fast you want to lose and how many calories to eat to lose weight at the speed you want to lose.  If you subtract 500 calories from the maintenance number you lose 1 pound a week.  Bigger people can subtract more and lose faster than little people and still have something left to eat.  However when people lose too fast they have ugly loose skin which there is no fix for except surgery.    Being aware of calorie counts probably will be new and difficult for you.  Sugar and flour are the worst things for you to eat. Totally unsatisfying.    You can avoid lots of calories by eating less fat which has the most calories.  Read labels on packages to avoid sugar or maybe get a book on calorie counts?   Good luck 

[DavidMalan]

I want to start losing weight. I want to look better for my girlfriend, I want to be able to look at myself and not hate what I see. The final straw was someone made fun of me on a YouTube video and it's made its rounds at my work. I'm ready and motivated. I'm 6ft. 250lbs. I've always been big. It's been a part of my entire life. I've never asked for help or knew who to ask. So Ill ask you for help.

But how do I start?

I know nothing about protein powders. No idea about calorie intake, Macro or micro nutrients, or anything with nutrition. Everything I read online seems to contradict the previous article on the same issue.omegle

Do I do an 1200 calorie diet? Just chicken rice and veggies? What has worked for you? Where is an idiot proof way of seeing things layed out for me?

Im on my feet almost everyday as a manager at a retail store, and play hockey twice a week. I have tried reading previous posts and the FAQs. I just need help being pointed in the right direction

[BASILCHIVES]

Since you are posting on the Fitbit Forum I assume you have one.   Start by logging your food intake, a bit tedious at first but it will show you what you are eating.  You can select a weight loss plan to lose quickly or more slowly. Does not matter which one you pick as long as you stick to it.   To lose 1 lb a week you need a daily calorie deficit of 500 calories.   2 lbs would be 1000 per day.   Track your weight, and do not get discouraged.  Once you see the calorie counts and nutrition in foods you may naturally chose more low calorie nutritious foods.   Fresh fruits and veggies are your allies.  Don't make drastic changes all at once because you won't stick to it.  Make small changes.  If you have coffee with cream and sugar try a sugar substitute and maybe a lower calorie creamer.  If breakfast is fast food start making your own egg muffin sandwich with Fiber One muffins and Egg beaters with turkey sausage.   Look for little changes that do not make you feel deprived.  Give yourself 30 days to make all the food changes.   

[WilsonFitbit]

Hello @DavidMalan. Welcome to the community forums! @Glenda, @BASILCHIVES Nice to see you around and thank you for your great suggestions! 

@DavidMalan Definitely is a great decision! I know at the beginning it's going to be hard, but take into consideration that motivation is the key to succeed. 

At this time, I'd like to let you know that if you haven't used the food tracking in the Fitbit App, I'd recommend visiting this help article for instructions: How do I track my food with the Fitbit app? In this help article, you will be able to learn about what a calorie deficit is and use a Fitbit food plan to help you achieve and maintain your weight goal. 

In addition, I want to share this link that contains some tips about losing weight with Food Logging. Also, your post will remain open since I'm pretty sure that other users will be providing additional tips based on their own experiences. 

Hope this helps. 

[KarMa]

David,
I also have been struggling with the in's and outs, the why's and why not's of how to lose weight. Every time I "tried" to lose weight, I ended up weighing more in the end. So two weeks ago, after seeing pictures of myself at the family reunion (ugh), I decided I am done following diets and will focus on modifying my eating habits,
When we returned home, I threw out the last of my potato chips (my worst enemy) and decided to get my fit bit out of the drawer.
Since then, I dish out half of the food I usually would for a meal or snack. Before sitting down to eat, I drink at least 8 ounces of water. Then I use a small fork and spoon, which slows my consumption. When my plate is clean, I drink another glass of water. Then I wait to see if I feel sated. Sometimes I eat a bit more, and sometimes I leave food on the plate.
I blew the dust out of my Fit Bit and have started walking again. I have been doing less than 3000 steps a day most days, with an occasional 3-6 mile hike.
I have also started to log my food and alcohol (aka empty calories).
In the last two weeks, I've lost approximately 7 lbs. It varies day by day. As long as I see a steady decline in my weight and clothing sizes, I will continue.
I cannot promote this as a weight loss solution for you or anyone else. It may or may not be the long-term solution, so I will adapt if necessary, but I will not give in.
I do know we each have our demons with food. My demons are potato chips and large portions of everything else.
My unproven advice is, pick your demons and find a way to remove them from your life.
Good fortune on your journey.

[Glenda]

@KarMa  Maybe you could make some air-popped popcorn.  You need some spray butter or light oil to get the salt to stick on.  It could be easier to give up the chips with another choice.

[KarMa]

It is definitely worth a try. 😊

Thanks

[SKMDC]

The best resources I have found have been the in the wiki sidebar in the Loseit subreddit on Reddit.  You can google TDEE calculator and input your details and it will give you an estimate of the number of calories you need to maintain your weight, and from there you cut your calories.  It takes 3500 deficit to lose a pound. So if you want to lose a pound a week, which is a healthy amount to lose, you would cut 500 calories a day from your TDEE.  You can track your food in the Fitbit app or in the Myfitnesspal app (android and apple).  I joined Noom recently because I needed help with motivation, and I've had good luck with it.  It is a bit expensive, but Myfitnesspal is free as is the food tracking in Fitbit.  The important thing with tracking your food is to be honest with the app.  A lot of people are embarrassed or ashamed to list what they actually eat because it can be a harsh reality to see how many calories you are consuming. But lying to the app is just lying to yourself, and you won't lose weight by being anything but 100% honest with your food log. 

[Gr4ndp4]

Hi, @DavidMalan, This is the first time I've offered advice on weight and I'm not sure how to couch it. I've controlled my weight with reasonable results since I lost my wife 5 years ago. I have found this is a marathon, not a sprint (I've tried more extreme changes in the past but it's not lasted). I do exercise quite a lot, swimming is my favoured form, difficult to hurt yourself and no chance of being run over by an automobile. In truth, the most effective way to control weight in my experience is to monitor what we eat, exercise will make you feel good and I certainly recommend it. I was told many years ago by an uncle, a GP (General practitioner here in the UK) that the best prescription he could give his patients was free and consisted of one word "exercise".

I use the Fitbit "Food Log" for everything I consume, it's easy to utilize once you have populated the favourite foods and meals (we are creatures of habit and tend to eat & drink the same combinations most of the time).

I go to bed early and rise early - I'm convinced waking naturally before an alarm is the best way to start the day.

I think the advice offered here by @Glenda, @SKMDC, @KarMa, & @BASILCHIVES  is very good.

While I occasionally fail to achieve a calorie deficit constant monitoring prompts me to think about a remedy ASAP (a brisk walk is my usual fallback)

I have digital scales (I find weighing myself in Kg provides easier numbers to work with) which I use every morning at the same time (after I've pumped out my bilges for best effect) and I log my weight & body fat counts in the Fitbit app. My weight is my primary data point. 

I am not tee-total but avoid alcohol, I think of it as "Guzzle Juice" - a glass of wine demands more food.

My fallback is alcohol-free beer (low calories)

Having created eating habits I often tweak what I buy if I think something may offer fewer calories for the same taste. Low-fat mayonnaise tastes just as good as "normal".

I wish you good fortune and steady progress in your quest.

Cheers

[RobP61]

The easiest first step in dieting is to cut out sugar, so no sweets, biscuits, cakes or chocolate bars. If you eat a sugary cereal replace it with a zero sugar cereal. I like Oatibix for most of the benefits of eating oats with the convenience of just poring milk over cereal for instant breakfast.

I said easiest but this to plan, not to do. You will miss the sugar. If you get a craving then help yourself to an apple or a banana. If you don't want an apple or a banana then you're not hungry, you just want a sugar fix. Ignore it, it will pass and it will get easier.

Try and eat only at mealtimes; breakfast; lunch and dinner. If you need a snack a piece of fruit is the preferred option.

Keep a food log. It is a bit of hassle but the payback will be worth it.

Are you in a hurry to lose weight? At your size you could probably cut your daily intake to 2000 calories and still lose weight. Limiting yourself to 1200 calories might be too restrictive and setting yourself up for failure.

Sadly I haven't found an idiot proof way but I am working on one. No cooking a different breakfast every day, just a sugar free cereal with milk on workdays and then a bunch of simple meals. Did you know that 2 slices of toast with peanut butter and a tin of carrot and coriander soup is less than 500 calories and counts as 2 of the 5 recommended daily portions of fruit and veg? Cheaper, healthier and just as convenient as a microwave meal.

Try a home made chicken teriyaki with rice and vegetables. Not as convenient but a lot nicer. Reduce the portion of rice if you're calorie counting. I've cut back to 50g of uncooked rice a serving to lower my carb intake and save some calories. They all count.

[Glenda]

@DavidMalan   Everyone on here including me is saying no sugar.  So I feel a need to say all the artificial sweeteners are safe except maybe Splenda. I have a list of "blessings" or things I am so grateful for that I can never be sad.  Artificial sweeteners are on my list.   I go through my list often , always in order of importance because it takes more concentration.  Probably my list applies to everyone reading this.  ...Maybe others  can avoid feeling sad if they adopt my list, after  thinking about it.........1) I'm  not a patient  (health)  (2)  I pay taxes. I'm not homeless & have lots of stuff including, refrigerated food, clothes  & washer, shoes, air conditioning, car & fuel, phone, TV,  computer & google,  (3)  an abundance of cheap books  (4) recorded music  (5) artificial sweeteners.  Avoiding sugar isn't so hard.  I do eat a M&M peanut sometimes.

[Gr4ndp4]

Hi, @DavidMalan , how are you doing? Need inspiration? Look at these lyrics from the musical "Starlight Express"

https://genius.com/Andrew-lloyd-webber-i-am-the-starlight-lyrics

Cheers

[T.Cat]

Thank you for your response. I learned something new - didn't know just a 500 calorie deficit would yield results! That makes it feel so much more achievable. 👏👍