Reply to Morbidly Obese- where to start?

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[quote=Anonymous][quote=Anonymous]I have a lot of luck with food tracking. I use Lose It, but there are lots of other apps you can use too. Just having to actually log everything I eat makes me less likely to eat mindlessly. It's shocking how many empty calories I can eat in a day when I'm sitting around my house. Another big thing for me is not drinking calories.

When you are larger (I am also not a small person, OP) you can actually still eat a fair number of calories and still lose weight. So I have my goal set at 1.5 lbs a week and it's enough to eat a healthy 3 meals a day. It makes me shift to more vegetables and less carbs because of the calorie balance. I don't do it perfectly (I don't measure or weigh everything)  but as long as I am strict about it, I lose weight. Cutting 750 food calories a day is a lot easier than trying to burn 750 calories.[/quote]

This, OP! I have been bigger than OP and lost a lot of weight doing this.

If you are obese, you can still eat a lot of food lol. Start by just tracking (I Use My Fitness Pal). Just the tracking helps you cut down because you become mindful of it.

It is not necessary to cut out entire food groups and never eat dessert. I find when I do that, then if I blow it, I feel I may as well live it up, which turns into a long binge. Just log the calories, cut them a reasonable amount, and eat what you want as long as you keep losing.

Get a kitchen scale. I was sort of shocked I could lose weight eating ice cream and cereal as long as I legit weighed my portion and didn't eyeball it. If you make healthy meals for your family, weigh all the ingredients a few times so you have an accurate calorie count, and log it. Add a little more vegetables and a little less pasta and meat. I like to make meals that are about 250-300 calories per serving so I can have seconds at dinner if I want or save my calories for a hearty snack later.

You don't need to start an elaborate exercise plan. Walking is fine.

OP, you might want to get labs, take measurements, and take photos so you have a good before and after shot, but you don't have to. You don't have to turn this into a big huge special project. I say this because I've done the overthinking before. Putting it off because I am afraid of going to the doctor, or because I don't want to join the gym, or because I have to finish eating all the junk in the house before I can commit... just start tracking your calories, today. Get a baseline and look up your BMR and what you need to eat to lose 1.5-2 pounds per week.[/quote]

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