I was 250lbs 5'10 height. My BMI was at 35. I was considered obese.
I wanted to lose weight before my wedding day. So I had 4 months to do so. People gain weight because of being in a comfortable relationship. What can you do? All you can do is sleep and eat fast-food or at restaurants. Not much activity except for the obvious.

Anyways, I went cracking at it.

I told myself I would watch my intake.
Calorie count
Exercise everyday

So, here was my plan for the next 4 months:
My breakfast:
2 cups of coffe w/sugar = 250 cal
(This includes fresh brewed coffee, international delight low-sugar cream, and sugar)
1 Banana = 100 cal

Lunch:
2 slices of wheat bread = 90 cal
1 slice of lean turkey = 60 cal
1 slice of lean ham = 60 cal
1 slice of swiss (low-fat) = 27 cal
3 slices of lettuce = 3 cal

1 peach = 31 cal
4 strawberries = 49 cal
a quarter of watermelon = 37 cal
water = 0 cal

Come home from work at roughly 5:30pm, I have a bowl of cereal
1 cup of low-fat milk (1%) = 150
1 bowl of wheaties cereal = 104

At this point for the day, my calorie intake is 961 calories
If your wondering what im drinking, its ALL WATER.
My suggest calorie intake per day for my height and weight is 2500cal/day..

My dinner ranges, but I try to keep the carbs low. I cannot eliminate carbs as a whole because carbs = energy. And i'm going to need energy when i'm going to work out. 1 big mac meal (big mac/med. fries/med. coke) totals to 1150 calories and I am still a bit under my daily intake, so im free to take, but for the sake of showing my plan:

2 cups of rice = 300 cal
1 grilled chicken breast boneless = 200cal
can of mixed veggies = 100 cal
water = 0 cal

I try to keep dinner close to or under 1000 cal. It can vary.

IMPORTANT NOTE: If you crave to go out and eat, do it one meal, once a week. You'll go crazy if you eat healthy everyday! The transition should be smooth, not abrupt.

I make sure to eat at 7-7:30pm. Its very critical i do so, so the food can digest completely before I work out. Cramping can occur and stomach aches, so its best to not even test my body...again. (learned my lesson)

Between 9:30pm-11pm
I would work out for 30min everyday on the Gazelle (Tony Little's product). Not trying to sell a product or anything, but I think its a great invention, especially for heavy people. Some people don't realize that if a heavy-set person runs at the track or sidewalks, they're running with all that extra weight. Puts pressure on the feet and can thus discourage you to even continue on with a plan or routine. The gazelle gives you the motion of running, works all your required muscles, witout the extra weight clamping down on your feet! Just my 2 cents.

The first week I would start off at 20min a day. My body was practically shocked already and I was working up a sweat. To avoid soreness, I wanted to gradually build endurance.
The second week, bumped 10min per day monday-friday. After the first month, I went from 250 to 240.

I was proud of myself and continued on. 2 months had past, and I had lost 40lbs! There were times I would workout 3 times/week, rather than the 5.

Without the need for diet pills, crash diets, etc.

Now this is the difficult part that I had to endure after 2.5-3 months. Once you reach the 20-40lbs lost area, you've reached the Plateau. Where your body has gotten comfortable with your daily routine and whatever your doing, is just to MAINTAIN your weight, not lose more. I was doing the usual 30min workouts without breaking a sweat.

I had doubled my sessions between early morning (before work) and before I sleep(the usual). 2 30-min sessions per day. I was able to lose 20 more pounds before the final day.


My final numbers on the wedding day: 5'10 190 BMI=27
Still overweight, but much better on the pants and shirts..

My final goal is to reach 160-170lbs.

Some Key Notes:

If your calorie counting, Sometimes there's more than 1 serving in the product. Make sure you do the math when needed.
Try to lower your sugar intake. Sugar feeds the fat in you. Sugar is the culprit. That includes soda.
I think Diet sodas serve their purpose in calorie counting, but there's an increased level of sodium. Sodium can lead to high blood pressue, kidney failure, and heart disease. You're better off without it. SAME GOES FOR ENERGY DRINKS. Very High Levels.
As healthy as you think Fruit Juices are, they're not. The calories per serving are just as much as a can of soda. They throw in sugar in them. Your best bet?
Eat real fruits.
You'll feel much better about yourself and endurance will be much better.
I saw Jared Fogle as inspiration. The guts it took for him to walk to school, dieting, and low on energy....walking a few miles with 235lbs of extra weight outside his normal weight on his ankles is a world-class athlete (Try it....walk with 200lbs of weights on your back for a mile everyday. You'll appreciate him more.)

Hope this helps anyone, and Feel free to PM me or respond to this post. I'd be glad to offer advice or chat it up about my personal experience.

 

 

 

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when i first saw this post i thought it was one of those " i was a size 10, now im a size zero, read my story!" But after reading it id like to say, good on you!

Im overweight, perhaps obese, and i do want to loose weight, but i just love food! i would like to start some excercise and haver ear marked Wing Chun (martial art) as my method, as it will give me confidence, excercise, and the ability to defend myself, but its £35/$60ish per month and im currently unemployed (though ive been invited to a second interview so its looking good!) so for the moment thats off the cards so its calorie counting!

The thing is because i love food so much its hard! I do like healthier foods but i tend to eat a lot of takeaways as i live at home and my mum orders them, of course i could just cook myself a meal but its easier not to, thats going to change though. What sort of foods would you recommend?

Im thinking something like: Tea in the morning with two sugars (gotta have my tea!) 2 egg whites (all the calories are in the yolks, so ill get rid of them or just have one with two whites) on bread, thats about 180 calories (bread is about 90, egg white=0ish) then for lunch perhaps a sandwich, would be about 200 cals methinks, maybe 220 with low fat butter spread. For snacks im thinking cereal, or cereal bars, about 100 cals in a bar i think. But my big problem is dinner...

As i said i love my food so i cant just eat one chicken breast and some lettuce! I do like things like pasta, rice and jacket potatoes, i just dont know how healthy they are. I know they contain a lot of carbs and starch, starch of course turns into sugar once in the body. I also cant eat pasta rice and potatoes all week! ill go mad! But i do love chicken which is a very good diet meat, especially when grilled and i do have a grill.

Im also thinking that for takeaways i can stick to chicken shish kebabs (the real kebabs that are chunks of chicken grilled with salad and bread) which i reckon might only be a couple hundred cals. And if we have a Chinese i can have a boiled rice and a curry, which is a lot better than a fried rice and fried meat.

It's something i really want to do but i do love food and it does make me happy, among other things, and i dont see the point of living life if you dont enjoy yourself, but perhaps thats just an excuse to eat what i like and ignore the problem. As soon as i get employed i will restart my car lessons so getting to exercise places will be much easier, i can also afford a pedal bike then as i live near a country park and can easily go for a 2 hour bike ride, which i think is probably 6 miles or maybe more, which is really good. And as i said i also plan on taking up a martial art and doing perhaps 3 hours of that a week as the £35/month fee is for unlimited lessons at all venues so i can easily do 3 hours a week or more.

What would you suggest?

 

 

 

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