Need some guidance - Calorie intake - Steps

[aCourtesySniff]

Hello! New Surge User here!

I understand the concept of walking almost 10k steps a day and then some more steps depending on workload and exercise; but where is a good number to actually lose weight during the weeks? I'm a 290 pound man as of the scale this morning. Long story short I've been overweight most of my adult life. I was very athletic back in my prime in highschool where playing basketball everyday consumed my life; but i've reached a point in my life where I'm unhappy with how I feel.  My goal is too eventually be down to about 190 pounds. I have no self control sometimes. Between terrible days at work and motivation to get off the couch is troublesome.  I just want to consume so much once I get home from work.

Slowly but surely I'm getting off the Cokes, Dr. Pepper and all the amazing things fast food has to offer.  I work in an office setting where there is little to no movement whatsoever. Working with computers does that to you. 

Do I need to see a nutritionist?

Do I need to just go to the gym and walk for 5miles?

I could also use some friends? 😄

[jmac263]

I understand the concept of walking almost 10k steps a day and then some more steps depending on workload and exercise; but where is a good number to actually lose weight during the weeks? I'm a 290 pound man as of the scale this morning. Long story short I've been overweight most of my adult life. I was very athletic back in my prime in highschool where playing basketball everyday consumed my life; but i've reached a point in my life where I'm unhappy with how I feel. My goal is too eventually be down to about 190 pounds. I have no self control sometimes. Between terrible days at work and motivation to get off the couch is troublesome. I just want to consume so much once I get home from work.- If you are talking in the terms of want to eat the entire kitchen when you get home from work, I was the same way. The worst thing you can do is sit down and start eating. Keep yourself busy, do a few chores, get ready for the gym, or start cooking a meal for dinner. Ive found if i keep busy i keep the unneeded stuff out of my mouth.

Slowly but surely I'm getting off the Cokes, Dr. Pepper and all the amazing things fast food has to offer. I work in an office setting where there is little to no movement whatsoever. Working with computers does that to you. Set and alarm on your fit bit for every 30 mins to an hour to get up and walk around. I also sit all day in front of a computer, but i get up and walk circles in a small office every hour or less. It helps!!

Do I need to see a nutritionist? This choice is your own, if you are just starting have some faith in yourself before you start paying someone for something you will feel much better about doing yourself. 

Do I need to just go to the gym and walk for 5miles? Find something you like, it can be walking, the ellpitical, a bike, as long as you are getting your heart rate up anything will help

I could also use some friends?

[DominicJ]

There are two fey factors you control

Calories in

Calories out

Fitbit will tell you how many calories your burnt in a day

You have to tell fitbit how many calories you ate that day.

Eat more calories than you burn, gain weight

Burn more calories than you eat, lose weight.

Over burning 1000 calories per day is really easy at your weight, and its enough to lose 2lbs per week.

Cokes fine, as long as its diet coke

Working in an office is fine, a pee and a coffee earns me 500 steps.

Gyms are helpful, but walking more is better at this stage, park a mile away from work and walk in, walk back to your car at lunch.

[RivalDealer]

For weightloss: Diet > Resistance Training > Cardio 

Doing any of them is better than nothing, doing all of them will help a lot.

If you have access to a nutritionist that would be a good start, but you can also work out what works for you without one by trying out different diets and seeing which works well and what you find easiest to stick with. I have reduced my caloric intake by more than half, and increased the amount of energy I have by going LCHF (low carb, high fat) and have found it works really well for me because I never feel hungry. Find something that works for you.

Find what works for you, do some research and sort the diet out as a matter of priority, not eating that pizza and washing it down with a bottle of coke is a lot easier than doing cardio for 8hrs to burn the same number of calories off.

I think the 10k steps things helps you by motivating you, setting goals and forming a habit.

I would suggest making some new habits like:

- drink water instead soda

- tracking everything you eat with an app like Fitbit or MyFitnessPal and eat at a 20% deficit (the app will help you set this up)

- walk 10k steps per day (two 30min walks should be more than enough, one at lunch time and one before / after work)

These are simple habits, stick with them for 90days and I promise that you will be well on your way and feeling great.

Also set a goal:

- weigh 230lb or less on 19 May 2016

This is doable, have a look here: https://community.fitbit.com/t5/Weight-Loss/I-ve-lost-63-pounds-so-far/m-p/759323

Good luck, it takes time, effort, and discipline to get to where you want to be, but it will be well worth it when you get there.

[aCourtesySniff]

Thank you for your response! Really appreciate it 😄

[tophie]

Don't try to do it alone!  Find a partner:  nutritionist, trainer, etc.

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@aCourtesySniff wrote:

Hello! New Surge User here!

I understand the concept of walking almost 10k steps a day and then some more steps depending on workload and exercise; but where is a good number to actually lose weight during the weeks? I'm a 290 pound man as of the scale this morning. Long story short I've been overweight most of my adult life. I was very athletic back in my prime in highschool where playing basketball everyday consumed my life; but i've reached a point in my life where I'm unhappy with how I feel.  My goal is too eventually be down to about 190 pounds. I have no self control sometimes. Between terrible days at work and motivation to get off the couch is troublesome.  I just want to consume so much once I get home from work.

Slowly but surely I'm getting off the Cokes, Dr. Pepper and all the amazing things fast food has to offer.  I work in an office setting where there is little to no movement whatsoever. Working with computers does that to you. 

Do I need to see a nutritionist?

Do I need to just go to the gym and walk for 5miles?

I could also use some friends? 😄

---

[GregorySanford]

you could try eating more meals per day, like breakfast, lunch, dinner, and two snacks. Make sure you eat breakfast even if you are not hungery and try and eat before you get hungery. You dont want to diet you need to eat foods that are not so calorie dense so you have to find what you like; a lot of fruit and vegies. You also need some foods around to curb your apatite like oatmeal, and dill pickles. Counting calories works for me and I also hike a lot with a backpack. Start a routine take it slow at first so that you dot get injured and pick up the minutes week by week. I also drink a lot of water and weigh my self once a week.

In the end you have to find what works for you and works around your life style.

good luck, Greg

[HelenaFitbit]

I agree with @tophie on this, reaching out for specialists will help you get the best results for your efforts as well as give you the consistency you need for the bad days. 

If you are not ready for this, baby steps is key. In the meantime, let's keep stepping! 

[LocoMutant]

I have the same obsticles in the end it's all up to you.  Exercise is great, but don't forget what you eat that is the  most important part of losing weight.  I work in an office, and there are things you can do throughout the day to get active.  I work in a highrise and on eat break I go up and down the stairs, on my lunch I walk around the area almost 2 miles during my 30 minute lunch.  I also, live in Phoenix and I still do it even during the summer.  Myfitnesspal is great for tracking what you eat and it's great to see what you are eating and doing the opposite.  I also, started at 300lbs and at 40 was never in shape at any point in my life, but getting my eating under control and exercising I have lost 71lbs.  6 days a week I speed walk on a home treadmill 3-4 miles 4.5mph 2 or 3 incline, exercise bike I do 2minutes as fast as I can and 3 minutes normal as many reps as I can do.  I do situps, pushups, and kettlebell.  I stopped eating processed foods and cook all my meals protien fruits and veggies.  Trader Joes has become my friend.  good luck just remember you can't outrun your fork.