Weight Loss = Less Weight + More Repetitions....I think.

[SnackTM]

I am 5'10", 240, and am 28 years old.  Obviously there is some weight to be lost.  My ultimate goal is under 200.  I have been counting calories and recently found my Fitbit charger so I'm wearing it again.  I need advice on how to lose this weight, from diet to exercise.  Any advice or thoughts are appreciated.  I should probably mention that I do not have a gym to use and have been working out at home with limited weight on my 5' standard bar...  

Also, last thought...what is your opinion on Sleep Apnea?  SOme say it contributes to weight gain, others say it doesn't, but my wife, mom, sisters all think I need a sleep study done.

Thanks.

[carl669]

weight loss happens in the kitchen.  especially when first starting.  by all means, exercise to prevent loss of muscle mass though.  what changes have you made to your eating habits?  whatever it is though, make sure they're sustainable (for you) for the rest of your life.

sleep apnea.  i'm just guessing, but here's my reasoning.  having sleep apnea may lead to less or poor quality sleep.  less sleep can increase stress.  increased stress can cause weight gain or stall weight loss.

[RonnieP]

More exercise...less food. It's that simple and I'm sure there are others that can give you more specific information on both. Contact me and I can help you out. Sleep apnea is a serious health issue and weight gain is the least of it. There are probably good reasons your family wants you to get checked (snoring, fatigue, irritability) and you should definitely discuss it with your doctor.

[Heybales]

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@SnackTM wrote:

I am 5'10", 240, and am 28 years old.  Obviously there is some weight to be lost.  My ultimate goal is under 200.  I have been counting calories and recently found my Fitbit charger so I'm wearing it again.  I need advice on how to lose this weight, from diet to exercise.  Any advice or thoughts are appreciated.  I should probably mention that I do not have a gym to use and have been working out at home with limited weight on my 5' standard bar...  

Also, last thought...what is your opinion on Sleep Apnea?  SOme say it contributes to weight gain, others say it doesn't, but my wife, mom, sisters all think I need a sleep study done.

Thanks.

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Sleep problems cause stress to body.

Also interferes with recovery from good exercise that needs it, which recovery is already slower while in a diet.

Suggestion - with that stress going on - don't make an extreme deficit part of the stress - your body and your mind won't like the results.

With 70lbs to lose perhaps - 2 lbs weekly would normally be reasonable with a healthy body.

I'd suggest yours isn't.

Go for 1.5 lb weekly.

Until 50 lbs to lose, then 1 lb weekly.

If sleep issue goes away as weight goes down, you could keep 1.5 loss up to 25 lbs left.

Merely eat less than you burn daily. Exercise merely helps your burn more so you can eat more - perhaps at a level you'll adhere to.

But exercise for body changes - go for strength training if you can take the lower eating that goes with it.

Full body compound lifts.

Manually log it in Fitbit though, because you do burn more than steps would give you.

Eat enough protein. 0.82 grams per lb of body weight.

Fat at 0.35 grams/lb BW.

Carbs get the rest.

[Maxit]

I can tell you that treating my sleep apnea made a WORLD of difference for me.  My energy level increased, my cognitive functioning was sharper, and I wasn't hungry all the time.   I got serious about my health last year and worked both on nutrition and my muscle strength, so that this year I am within a normal weight range and becoming more fit every week.  

Get the sleep study done and use your cpap/autopap regularly if one is prescribed.  

[pharris430]

I can speak to sleep apnea. For years I've been trying to get my son in law to get a sleep study done. Whenever he'd come over to visit he would instantly fall asleep, and you could tell he would stop breathing. He went from being overwieght, to losing it all, to gaining it all back on. He finally went last week to have a sleep study done. He made it to midnight before the technician came in and stopped it, and put a CPAP mask on him. The guidance on the study is you have to stop breathing for a min. of 5 times through the course of the night in order to meet the definition of apnea. He made it 2 hours.

It's serious, don't mess around with it and get checked out. To weight loss, if you're not sleeping a solid 8 hours, you're not going to lose weight, or, if you do work out, you're not giving your body sufficient recovery time.

[msfarkee]

https://community.fitbit.com/t5/Weight-Loss/Fitbit-LITTERALLY-saved-my-life/m-p/659287#M17460

This post is about sleep apnea. His Fitbit helped him to get a diagnosis. Made a big difference for him.