Obesity Discussion Forums

[Streetlight]

so i weigh around 264 and am 6 feet tall. I dont really know where to start, but i would like to be below 200. I am going off to college soon and don't want to be my current weight there. I have a membership to a gym(24 hour fitness) and attend on occasion, but my biggest problem is my diet. Like i said before, i dont know where to get started. any help would be greatly appreciated.

[Obesity Discussion]

Originally Posted by Streetlight

so i weigh around 264 and am 6 feet tall. I dont really know where to start, but i would like to be below 200. I am going off to college soon and don't want to be my current weight there. I have a membership to a gym(24 hour fitness) and attend on occasion, but my biggest problem is my diet. Like i said before, i dont know where to get started. any help would be greatly appreciated.

I think may already know where you should get started....your eating habits. Losing weight is as simple as consuming less calories than your body burns each day. If you're willing to count your calories and stick to a daily calorie goal, then you will have no problems losing weight. Exercising just helps you lose even more on top of that.

We can guide you on how much to eat based on your personal statistics (height, weight, sex, weight loss goals, how often you exercise), but it's up to you to stick to it.

Welcome!

[sass63]

Welcome to the boards you just made your first big step in the right direction. You will get lots of good advise here.

[Steve]

How do you currently eat? Counting calories is a surefire way to assure yourself that you are in a consistent energy defcit.... ya know, the whole burn more calories than you eat concept.

In college though, it's tough. We can give you an estimated number of calories you should shoot for daily, but that doesn't do much in terms of applicability to your situation.

In college, I tracked my intake using CalorieKing - Diet and weight loss. Calorie Counter and more.. However, I was very internally motivated to reach my goals. Without the drive, chances are great that you'll cave in to all the temptations that surround college life (i.e., drinking booze, all you can eat caf, etc)

Just some stuff to think about.

[Streetlight]

well as i said prior i am 264, 6 feet tall, and male. I don't eat very healthy, and that is one of the things i know that i need to change. One of the worst things i eat is fast food, and the problem is that it is too convenient. i am willing to make the change, but i just need help getting started.

[Obesity Discussion]

Originally Posted by Streetlight

well as i said prior i am 264, 6 feet tall, and male. I don't eat very healthy, and that is one of the things i know that i need to change. One of the worst things i eat is fast food, and the problem is that it is too convenient. i am willing to make the change, but i just need help getting started.

If you are willing to count your calories, then that's all you need. But yes cutting out the fast food is something you'll want to do. You find it's easier to watch what you eat when you write things down and see it on paper in front of you.

Going by your statistics, your body burns about 3000 calories a day assuming either no exercise or maybe once a week at most. If you exercise more than that, then I may need to adjust.

If you're looking to lose about 64 lbs, in about 8 months before you head to college, that's about 2lbs a week. You would need to eat about 2000 calories a day on average in order to lose 2lbs a week. If you go to the gym and get a solid workout 3 times a week, you could probably afford to eat 2400 calories a day and still lose 2lbs a week.

[Steve]

I could be way off base, and OP, please tell me if I'm wrong.

But going from a terrible diet of chronic over consumption of food to a diet that you are chronically in an energy deficit and counting every calorie that goes into your body WHILE you are in college probably isn't going to happen.

I don't know you at all, so this could be way off.

But I know for most in your shoes, this would be an unrealistic expectation.

If this is the case, I'd suggest simply making better food choices at the moment. Starting with this will, in a way, control your calories a bit due to the caloric nature of healthier food choices. Namely, they are less calorically dense.

Are you living on campus? Are you getting a meal plan at the caf?

You could start by eating 4-6 meals a day, each containing a serving of protein, carbs, fats, and veggie/fruit (lean more towards veggies).

Examples of protein would be skinless chicken breast, pork tenderloin, cottage cheese, fish, lean beef/steak, eggs, protein powder, turkey, fat free dairy, etc

Examples of carbs would be whole wheat pasta/bread/wraps, old fashioned oats, certain cereals, yams, sweet potatoes, veggies, fruits

Examples of fats would be avocados, fish, fish oil pills, extra virgin olive oil, natural peanut butter, flax, nuts, etc.

This is by no means an extensive/complete list. Just food for thought, literally.

The point is, you need to start focusing on making small changes.... and the first one could simply be cleaning house in terms of what/how you eat.

[Obesity Discussion]

Originally Posted by Steve

I could be way off base, and OP, please tell me if I'm wrong.

But going from a terrible diet of chronic over consumption of food to a diet that you are chronically in an energy deficit and counting every calorie that goes into your body WHILE you are in college probably isn't going to happen.

I don't know you at all, so this could be way off.

But I know for most in your shoes, this would be an unrealistic expectation.

If this is the case, I'd suggest simply making better food choices at the moment. Starting with this will, in a way, control your calories a bit due to the caloric nature of healthier food choices. Namely, they are less calorically dense.

Are you living on campus? Are you getting a meal plan at the caf?

You could start by eating 4-6 meals a day, each containing a serving of protein, carbs, fats, and veggie/fruit (lean more towards veggies).

Examples of protein would be skinless chicken breast, pork tenderloin, cottage cheese, fish, lean beef/steak, eggs, protein powder, turkey, fat free dairy, etc

Examples of carbs would be whole wheat pasta/bread/wraps, old fashioned oats, certain cereals, yams, sweet potatoes, veggies, fruits

Examples of fats would be avocados, fish, fish oil pills, extra virgin olive oil, natural peanut butter, flax, nuts, etc.

This is by no means an extensive/complete list. Just food for thought, literally.

The point is, you need to start focusing on making small changes.... and the first one could simply be cleaning house in terms of what/how you eat.

Good post. I'm actually part of the 1% that completely cut out pizza, fast food, candy, etc halfway through my freshman year in college, and went 100% healthy. It wasn't easy, but it wasn't to terribly hard either. At the same time I was burning probably 1000 calories a day from exercise so I was able to eat what I wanted when I wanted

[Streetlight]

Originally Posted by Steve

Are you living on campus? Are you getting a meal plan at the caf?

You could start by eating 4-6 meals a day, each containing a serving of protein, carbs, fats, and veggie/fruit (lean more towards veggies).

Examples of protein would be skinless chicken breast, pork tenderloin, cottage cheese, fish, lean beef/steak, eggs, protein powder, turkey, fat free dairy, etc

Examples of carbs would be whole wheat pasta/bread/wraps, old fashioned oats, certain cereals, yams, sweet potatoes, veggies, fruits

Examples of fats would be avocados, fish, fish oil pills, extra virgin olive oil, natural peanut butter, flax, nuts, etc.

This is by no means an extensive/complete list. Just food for thought, literally.

The point is, you need to start focusing on making small changes.... and the first one could simply be cleaning house in terms of what/how you eat.

Yes i will most likely be living in a dorm for my first year and many have told me that the meal plan is the best way to go, and they do have a variety of healthy foods(fruits and vegetables).

Thanks for all of your examples for healthy eating. I know that fish is supposed to be quite good for you, but i cant stand any type of seafood. Any alternatives? Also i was wondering if there are any exercises i should focus on when going to the gym? All of your insights have been extremely helpful and thank you for being such a welcoming community!

[Steve]

Originally Posted by Streetlight

Yes i will most likely be living in a dorm for my first year and many have told me that the meal plan is the best way to go, and they do have a variety of healthy foods(fruits and vegetables).

Certainly there are healthy options within the caf. It's a matter of avoiding the mines though, as most/all cafs I've dined in are loaded with them.

Thanks for all of your examples for healthy eating. I know that fish is supposed to be quite good for you, but i cant stand any type of seafood. Any alternatives?

Sure, nobody said you had to eat fish. The foods I listed were merely examples. Sub it for any source of protein from above.

I suggest picking yourself up some fishoil pills though.

Also i was wondering if there are any exercises i should focus on when going to the gym? All of your insights have been extremely helpful and thank you for being such a welcoming community!

I forget if you've mentioned it or not.... have you been exercising at all?

[Streetlight]

I have been exercising on occasion, but I would like to go more often. I usually go and bench press, other arm exercises and a little bit of legs. I also use the treadmill or the elliptical trainer, but more on the treadmill. Recently i have had a lot going on with school and such, but i think that it wouldn't be that hard to find time to go with the right motivation.

[Steve]

Do you lift using free weights?

[Obesity Discussion]

Originally Posted by Streetlight

Yes i will most likely be living in a dorm for my first year and many have told me that the meal plan is the best way to go, and they do have a variety of healthy foods(fruits and vegetables).

Thanks for all of your examples for healthy eating. I know that fish is supposed to be quite good for you, but i cant stand any type of seafood. Any alternatives? Also i was wondering if there are any exercises i should focus on when going to the gym? All of your insights have been extremely helpful and thank you for being such a welcoming community!

I used to hate seafood too when I was your age, and now I've branched out and quite like about half of what's out there.

[Streetlight]

no i don't usually lift the free weights, usually the machines. Are free weights better to use?

[Steve]

Originally Posted by Streetlight

no i don't usually lift the free weights, usually the machines. Are free weights better to use?

Most definitely, assuming proper form is used.

[Streetlight]

anything else i should focus on at the gym?

[jacqueline]

Originally Posted by Streetlight

so i weigh around 264 and am 6 feet tall. I dont really know where to start, but i would like to be below 200. I am going off to college soon and don't want to be my current weight there. I have a membership to a gym(24 hour fitness) and attend on occasion, but my biggest problem is my diet. Like i said before, i dont know where to get started. any help would be greatly appreciated.

So how has it been going? I have another suggestion. I think counting calories would be pretty difficult at college. It doesn't matter which healthy diet plan you choose, as long as you stick with it. My guess is that you would have a pretty easy time with Weight Watchers point system. They even teach you how to deal with fast food when necessary. In addition, there are Weight Watchers meetings everywhere, and I do mean everywhere. Just look them up in the phone book. Good luck, you can change the rest of your life by sticking with it.

[Streetlight]

Thanks for the suggestions jacqueline. Also Steve, you said something about fishoil pills? i looked around and i don't know which kind you were talking about. And what exactly do the pills do? Thanks everybody.

[Obesity Discussion]

Originally Posted by Streetlight

Thanks for the suggestions jacqueline. Also Steve, you said something about fishoil pills? i looked around and i don't know which kind you were talking about. And what exactly do the pills do? Thanks everybody.

Fish oil pills can be bought at any health food or drug store. Look for the words "Omega-3" on there and EPA/DHA as part of the ingredients.

Fish oils benefits:

1. Less Pain and Inflammation. Omega 3 fatty acids, particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body's inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis, cystitis and anything else ending in "itis."
2. Cardiovascular Health. Omega 3 fatty acids have also been proven to work wonders for your heart and the miles and miles of arteries and veins that make up your cardiovascular system. They help to lower cholesterol, tryglicerides, LDLs and blood pressure, while at the same time increasing good HDL cholesterol. This adds years to your life expectancy.
3. Protection from Stroke and Heart Attack. When plaque builds up on arterial walls and then breaks loose, it causes what's known as a thrombosis, which is a fancy way of saying clot. If a clot gets stuck in the brain, it causes a stroke and when it plugs an artery, it causes a heart attack. Research shows omega 3 fatty acids break up clots before they can cause any damage.
4. Better Brain Function and Higher Intelligence. Pregnant and nursing mothers can have a great impact on the intelligence and happiness of their babies by supplementing with fish oil. For adults, omega 3 improves memory, recall, reasoning and focus. You'll swear you're getting younger and smarter.
5. Less Depression and Psychosis. Making you smarter is not all omega 3 does for your brain. Psychiatry department researchers at the University of Sheffield, along with many other research studies, found that omega 3 fish oil supplements "alleviate" the symptoms of depression, bipolar and psychosis (Journal of Affective Disorder Vol. 48(2-3);149-55).
6. Lower Incidence of Childhood Disorders. Just to show how fish oil fatty acids leave nobody out, studies show that children (and adults) with ADD and ADHD experience a greatly improved quality of life. And those with dyslexia, dyspraxia and compulsive disorders have gotten a new lease on life thanks to omega 3 oils.
7. Reduction of Breast, Colon and Prostate Cancer. And finally, omega 3 fish oil has been shown to help prevent three of the most common forms of cancer – breast, colon and prostate. Science tells us that omega 3s accomplish this in three ways. They stop the alteration from a normal healthy cell to a cancerous mass, inhibiting unwanted cellular growth and causing apoptosis, or cellular death, of cancer cells.

And a whole lot more!!!

[Steve]

Another very interesting benefit, among others, associated with fish oil use is a possible reduction in Leptin resistance....

You don't need to know about Leptin, but it's basically The Governing hormone associated with appetite and metabolism and by reducing Leptin resistance, weight loss will come easier.