Hi,

I have just discovered that I weigh 260 lbs! Eek. This is far more than I thought I weighed and I am now in panic mode. I mean I knew I needed to lose weight and have been researching different methods but this discovery has left me in semi-shock. I have gained A LOT of weight in a matter of only a few years. I used to weigh 150 lbs.

Anyway, I am finding it really difficult to stick to any particular eating plan. I mean, I have gone through phases of trying to eat healthily, cutting down fat etc. but I have been dissatisfied with there being virtually no change.

Well I am prepared now to change my lifestyle completely but I am worried about not eating enough or eating too little in terms of calories, as well as not doing the correct form of exercise. The idea of calorie counting makes me feel sick but I certainly don't want to be eating too little or too much.

I am 5'7 and a half in height and 28 years old.

I would like to try to lose about 8-10lbs every month from now on while toning up my arms, stomach and legs. Do you think this is feasible and how do I go about doing this?

I would like to start eating healthily and this involves cutting out all cakes, breads, biscuits, ice-cream etc- basically all junk, and eating lots and lots of fruit and veg. I have also been reading up on HIIT and found this programme where it builds up from 4 minutes to 15 minutes a session - over the course of 8 weeks. I have a gym membership so I am hoping to do this.

What do you think about the following plan:

Breakfast
-oats with honey
-banana
-green tea
- handful of raisins optional

or
protein shake
2 eggs
fruit
yoghurt

Lunch
salad- lettuce, tomatoes, cucumber, cheese (i can't stomach canned meats or cold meats right now)
fruit x1
yoghurt
green tea

or
fruit salad
yoghurt
green tea

Dinner

lean chicken/fish with boiled or steamed vegetables
fruit with or without yogurt
green tea

If hungry otherwise - a small glass of fresh veg/fruit juice, a banana, small apple and some cheese or herbal tea with some honey.

Oh and I plan to try and get through 2 litres of water a day and might have a stick or 2 of sugar free gum a day.



What do you think of this diet? I am thinking that it might not be enough and so might mean that I don't lose weight.

I also plan to start the HIIT alongside this new eating plan. On top of that I will be starting a 1 hour Karate class once a week and a 1 hour street dance class.

Will this overall plan work in achieving my weight loss goals? All suggestions are welcome. Thank you!

i think your diet plan is good...

but you must put more effort in exercise..

good luck buddy..

I think when you start thinking in terms of cutting things out of your life for good, you're already setting yourself up for failure. Also when you start doing things at an extreme out of panic.

So my first advice to you is to breathe!

It's not necessary to eliminate all bread or all starches or all whatevers. It's necessary to learn how to eat healthily 90% of the time and to allow other things in moderation. Mind you moderation means 10% of the time - not once a day.

Also you need to learn to set realistic expectations. AT your weight, it's possible that you won't notice any change for the first several weeks. You can't give up though. A lot of people will either see a rush of weight loss at first and then an apparent stall for weeks, or they might not see any result at all and then suddenly things kick in. Remember that you're shocking your body in a way here - you're making changes to your diet, your level of activity, and disrupting the entire way your body has functioned for who knows how many years. You have to give it some time to catch up.

As far as diet, I'd suggest that you register with a site like fitday.com or thedailyplate.com and start using that to count not only your calories, but your macro nutrients as well. Aim for around 2000 calories a day and a nice even split of 40% complex carbs (whole grains, oats, etc.), 30% protein from lean meats and other sources, and 30% healthy fats from things like olive and canola oils, avocados, nuts and seeds, and so forth.

And finally, for exercise, look into lifting weights and doing body resistance workouts - things like squats, lunges, dips, pushups, chinups or pullups, presses, etc. Lift as heavy as you can and do this 2x or 3x a week, with at least a full day off between sessions. Fill in as you like around that with cardio or other workouts (like your karate, for example).

But mostly - give it time. You're wanting to lose a lot of weight and it will take time. Aim for about 1% of your overall body weight per week and that will be a safe and healthy amount of weight to lose!

Good luck to you!

Ditto that. Good advice Kara.

I just started my weight loss journey 2 months ago and I feel your pain. I have tried everything from low fat to low carb and have come to 1 conclusion. You have to allow yourself to eat foods you like in moderation. Try to concentrate on your long term goals not the quick satisfaction of a starvation diet.
For example, I love ribs. I don't eat them every week, but the last time I went out to dinner, I ordered a half order with a spice rub and sauce on the side. I also asked for a side of steamed broccolli. I ate the broccolli first and then started on the ribs. It was a real treat and I didn't feel that I was denied my craving. I didn't even finish them because I filled up on the vegetables!! If I had ordered a salad instead, I would have thought about the ribs for the next few days and ended up really messing up.
As long as you keep up with an excercise schedule and make smart decisions when it comes to your meals, the weight will come off. You can only keep it off if your diet is something you can live with long term. Don't deny yourself the food you love, just be smart about it and cut the bad stuff out where you can. Portion control and the order you eat your food can be your best defense. I have been doing this for 2 months and have lost 10 lbs. I don't have cravings and I don't feel unsatisfied.
Good luck and whether you find my advice helpful or not, I wish you the greatest success on your journey!!

Thank you all for your advice.

I guess what I am trying to do will take a LOT of patience.

I think my diet is going to be the main obstacle really but I will try to aim for 2000 calories a day and work on my self discipline rather than trying to eliminate everything.