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Help me lose weight!
Captain Vash
Registered User regular
Registered User regular
I'm 6'4" about 270lbs, a smoker but not very heavy (2 cigarettes a day?)
Tell me what to eat,
when to eat it,
what exercises I should/could be doing,
a reasonable goal to hit after 1 month.
For a long time I've been overweight. I'm not uncomfortable with it, but I really really want to get serious about eating right and getting in shape.
I don't have too much time in a day,
I usually wake up at 11am, go to work at 2pm, and get home around midnight,
this is usually 6 or 7 days a week, (the don't require, but strongly encourage overtime),
and my job is behind a desk, so no activity coming from that.
I usually eat 1 or 2 fast food meals a day, recently I've been grabbing pre-made salads from the grocery store instead but I really feel like this isn't helping me out much...
Please, tell me what to do to help myself out, I want to set a super strict daily schedule so that I can adhere to something and not leave my eating/exercising decisions to a whim.
As a motivation for myself, I've decided to cut out all alcohol and soda, please give me some advice for my next few steps here.
Tell me what to eat,
when to eat it,
what exercises I should/could be doing,
a reasonable goal to hit after 1 month.
For a long time I've been overweight. I'm not uncomfortable with it, but I really really want to get serious about eating right and getting in shape.
I don't have too much time in a day,
I usually wake up at 11am, go to work at 2pm, and get home around midnight,
this is usually 6 or 7 days a week, (the don't require, but strongly encourage overtime),
and my job is behind a desk, so no activity coming from that.
I usually eat 1 or 2 fast food meals a day, recently I've been grabbing pre-made salads from the grocery store instead but I really feel like this isn't helping me out much...
Please, tell me what to do to help myself out, I want to set a super strict daily schedule so that I can adhere to something and not leave my eating/exercising decisions to a whim.
As a motivation for myself, I've decided to cut out all alcohol and soda, please give me some advice for my next few steps here.
Captain Vash on
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This discussion has been closed.
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I am by no means a fitness guru, but I am in a similar situation (work varies, but I usually get home midnight-ish) and I am trying to lose weight as well (although I am female, 5'8", weigh around 155-160, want to be at like 125-130ish).
I'd suggest going to bed immediately/then waking up an hour or two earlier helps. Morning activity really does wake you up for the rest of the day. So maybe get up around 9 am, work out for an hour or so (if you really want to lose weight, cardio with weights on the in-between days is pretty awesome, I hear). Cut out excess carbs from your diet, drink water in lieu of anything else, eat lean meat (fish, poultry) and veggies as much as possible. Make sure everything you put in your mouth is good for you, and makes you feel good.
For me, I consume a lot of sugars via fast food and the like, and I have been eating more spinach lately along with more wholesome/smaller meals whenever possible. The good(ish) part about an office job is that you can bring small snacks with you and eat them if you get hungry instead of heading to the vending machine for a milky way. Planning ahead for your meals (esp. if you thrive on checklists and scheduling) is a really good idea. Plan healthy meals/snacks, then eat them and avoid oversized portions/fast food.
Good luck!
If you're feeling like you need something small to start with, get up a half hour earlier every Monday, Wednesday, and Friday, and go for a 30 minute jog before you take a shower.
Start off easy, and ramp it up slowly each week.
Week 1: 1 minute run, 1 minute walk. Repeat 8 times.
Week 2: 1.5 minute run, 1.5 minute walk. Repeat 8 times.
Week 3: 2 minute run, 1.5 minute walk. Repeat 8 times.
Etc. After 8-10 weeks, you could be running 5KM (should take about 30 minutes), three times a week. You're going to need to adjust your diet quite a bit (and you'll find a lot of info in the fitness thread), but starting a walk/run program like this will help you get motivated and feel better about yourself as you start your day.
Edit: And something a lot of beginner runners complain about (and then stop running because of) is pain. Run on the road instead of the sidewalk, and don't stamp your feet. The asphalt will be much easier on your joints/shins/muscles than the concrete sidewalk. There's a lot more to proper running form, but as a beginner just start out slow.