How do I start eating healthy? I’m fat and trying to get healthy and skinnier. I need advice?

[Anonymous]

I’m 5’7, 290lbs, hourglass shape and i’m trying to get healthier. I don’t know methods to eat healthy and lose weight. I want to try some workouts too. Squats, and sit ups mostly. Can you guys give me tips about number of how many squats and sit ups i should do a day? Any tips on eating healthy? I don’t eat seafood and I mostly eat chicken. I no longer drink soda (haven’t been for 1 month and a half) So i’m proud of myself for that. Anymore advice?

[WhatTheHeckkkk]

You should talk to your doctor so they can set you up with a nutritionist or dietitian to see what works best for you.


However, to lose weight and be healthy, you need to both exercise and eat healthy. Without one or the other, progress will be very, very slow and not as efficient.


Try doing cardio. Squats and sit ups won’t do much, but it’s a good start. Cardio is the best option out there for losing weight and keeping in shape. Running, swimming, or cycling specifically. Try going on a 20 minute walk for starters, then try jogging half or 1/4 way back. If you have a pool, swimming laps is a great way to work out.


Again, talk to a doctor to see if they can set you up with a nutritionist or dietitian to help create a specialized plan for you. These diets you search up online might not be the best, or may be unhealthy for you. Talking to a professional who knows your medical history and can keep track of it will be the best choice.


Good job on cutting out sodas! I had trouble with that too. As a replacement, you can try these 0 calorie, 0 sugar carbonated drinks. Same feeling, but is actually healthier than sodas.

[Tiptoetamm]

I just lost 80 pounds. I make s life style change. Diets don't work I started eating salad everyday with chicken or pork in it with small amount of dressing. I wouldn't snack much. I fought they the hunger pains they last about a week. Now I notice I eat shit when I'm bored so if you find a hobby to fill your time something you enjoy. I make macrame bracelets I have about 10 more to lose o average 3 pounds a week until recently I'm evening out. I started at 230 pounds now I'm 137 pounds out took me a solid year to lose everything and I'm still losing. Don't get discouraged and only weigh yourself once a week tops. It doesn't help doing it daily you won't see progress that way. At the beginning I weighed myself every 2 week now that I'm closer to my goal I weigh myself once to make sure I'm still on track. I did have a could of Plato's where I didn't much but thats normal adjust your diet a little and back on track. Let me know if you have any questions. You go girl you can do it!

[Tiptoetamm]

I also exercise a lot. I enjoy dancing and it's a great workout so I would dance for an hour also do squats, lunges, I still do sit ups to tighten my belly I walk on my toes have for many years but walking on your toes for as long as you can with tighten your legs and butt. Believe me I know haha

[Tiptoetamm]

Also make sure you drink plenty of water cut out as much sugar you can soda is so fatting I lost 10 pounds just getting ride is soda.

[Zondahyura22]

At this weights you need the treadmill more than any other workout start walking little fast keep an eye on your Herat Beat at while walking fast Start slowly you 290 lb is much weight on joints so be careful to not hurt yourself while exercising specialiy lower body exercises. If you don't have health issues 45 minutes on the treadmill 4 times a week and 1 large muscle 15 sets or 1 large muscle and small one but lower volume workout example 10 sets for chest and 6 sets for the biceps

Diet eat clean eat chicken and fish and egg as protein sources there's many ways to cook them in healthy way get air fryer it very easy to use and save you lot time.
Vegetables for carbohydrates sources and some fruits like apple and strawberries as they're low glycemic index, eggplant and broccoli are good source. You can add sweet potato but small portion. For fat use olive oil and avocado i would say twice a week its high calorie.

Its not impossible to loose your weight and be in good shape but you need to have the mindset too also motivate yourself.

Good luck

[Anonymous]

Eat "sea food", don't eat "see food".
How old are you? Have you gotten a check up lately?
Get one. Your thyroid, glucose levels, blood work, etc all matter in weight loss. They matter a lot. Also, how well do you sleep? Do you get enough hours? Do you get quality sleep? Get tested for sleep apnea. It is a stupidly simple yet very dangerous health condition that can destroy your health and body and mind, and cause weight gain.
Also, get tested for food sensitivities and all kinds of allergies. They can cause severe health issues in the long run as well as contribute greatly to weight gain.
Do you have any other health conditions? Are you on any medications that are adding to or preventing loss of weight? How about vitamin or mineral deficiencies?
Study food. Read food labels. Dr. Eckberg and Dr. Eric Berg on Youtube offer life changing advice.
After digging into your own health and the food industry, you will be surprised at what you will find.
Next, slowly change your unhealthy eating and life habits. Add an enjoyable movement/physical activity that you are likely to continue.
Use an online daily calorie needs calculator. Count and add the calories that you eat. For saving every 3500 calories less than you need, you will lose 1 pound.
So for example if you need 2000 calories a day, but you only eat 1500 calories, you are saving 500. After continuing for 7 days, it will add up to a 3500 deficit and you will lose a pound. This is all approximate though... there are many other factors at play.

[neoaaaaa]

I understand your feelings very well, but losing weight is something that you can't get results in the short term. In any case, please don't be discouraged and take your time.

1. You need to stick to the habit of exercising, but don't let yourself feel too tired from exercising, proper aerobic exercise, such as running, is great. After exercise, you may feel hungry, but please control yourself. Good luck.
2. Develop some healthy hobbies, such as gardening, you can plant some of your favorite vegetables and fruits on the balcony, or in the backyard. You will feel a sense of accomplishment when you get a great harvest, and you will get exercise in the process, but you will enjoy it. A raised flower bed can boost your gardening, and if you have a beautiful backyard, you can also choose a Mini Greenhouse. don't feel unconfident about not being an expert gardener, your happiness is paramount.

Recommend a reliable website for you, I hope you can find good gardening tools here.

Cheers.

[neoaaaaa]

The brand is Quictent, you could search it on Google.

[TonyV]

Just keep learning what foods are. Look up macros.
Macros are 3 things. Proteins, fats and carbs.

In a nutshell carbs are mostly bad, they are great for energy if you eat healthy carbs like diced potatoes and plain rice, they give you energy to exercise, but if you eat more carbs than your body can use or eat a bunch of carbs and sit around your body turns it into sugar and you gain weight. Most carbs are bad, delicious and bad, like bread.

Proteins are great, they biuld muscle.

Fats, healthy fats will help you burn fat and loose weight. Look it up there are 4 types of fat. Trans fat, which is bad, that's like fried stuff but the other 3 are pretty good for you. Healthy fats in stuff like avocado and fish oils.

[cosmicallyinclined]

first is to get into a calorie deficit (there’s calculators for that). and i think something like walking or biking would be a better workout that wouldn’t make you wanna quit after the first week (also so you can look forward to it) then after you lose some body fat you can add other cardio along with weight training but that wouldn’t be for a bit. chicken and vegetables is a staple weight loss meal but i’m not a dietician nor is probably the rest of the replies so do some research at your own risk and good luck!

[Squaresquirrel]

What helped me was going on the candida diet, it's no dairy, no sugar, no gluten. The pounds just melted.
Also, I walk to work, that's already an hour a day and I started the P90X program recently to get fit.
Probably, what made the difference this time that I have a goal, I want to do the Appalachian trail next year, so I need to get fit.
I find that wanting to lose weight is a good start, but it is vague. When you lose motivation, there's nothing making you keep going. "Remember why you started"
This what works for me.

[Moose304]

First of all, you MUST take some time and think about why you are where you are today! I'm not trying to be mean or troll you! Your primary problem is your lifestyle. What I am trying to say is you need to make changes in not only your diet but in how active you are! However, your weight is such I HIGHLY recommend you get under a physician's care. Don't go after some fad diet and for god's sake don't start getting so active you strain your heart and lungs. Then set realistic goals. If you normally sit at work get one of those desks that can be raised and lowered and STAND UP! I am using one right now! Follow that physician's recommendations and also see about getting under the care of a nutritionist. One last thing, according to your profile you are still a teen. Get checked to make sure your weight has not caused type 2 diabetes to start. It boils down to a FULL lifestyle change and easy does it as you start this change that lasts for life!

[siseñor]

congrats on cutting out soda! you can look up you tdee online and it'll tell you how many calories you need to maintain your weight. just aim for up to 500 kcal under that. it's good that you eat a lot of chicken, try to eat a wide variety of fruit/vegetables alongside that and eat carbs like quinoa, couscous or rice rather than bread or whatever. you can make really tasty smoothies if you're not a fan of vegetables and add things like chia seeds or protein powder, things like yoghurt and nuts are good too. also chili.



for working out, aim for regular cardio (there are some couch to 5k programs if that's your thing,) and do strength training 3-5 times a week like you have been. you can find really good workouts online from people like athlean x. make sure not to ignore your upper body! things like push-ups and dips are good.

[Brendan24]

I like OMAD its One Meal A Day and in that meal
You can also try intermittent fasting or water fasting. When you fast (OMAD is also fasting) you're body is able to reset itself gets rid of the dead cells and uses the fat for energy
Try to increase fiber intake, increase healthy fat, drink plenty of water, get a multivitamin and mineral, try and remove stress
Id recommend you ask yourself why you're overweight as there could be different causes like eating too much calories, too much carbs, too much bad fats, too much protein, or it could be lack of exercise, could be from stress, could be from a hormonal problem

[Brendan24]

Dont try to force yourself if you have to force yourself than it most likely won't last and thats ok try something else

[OmegaSTC]

Stopping the soda is a huge accomplishment! Congrats! What’s helped me is drinking tons of water. Right before a meal, I finish my water bottle. The stretching in your stomach turns off your hunger craving. Then drink another bottle a little after so it doesn’t return with a vengeance. Also just popping in some earphones and walking around outside while listening to a podcast for a while works great to get some steps in without it feeling like work. Although I understand that may be harder at a higher weight

[Gloree]

-Replace honey with sugar.

-Eat fruits and veggies.

-Reduce carbs and sugary drinks.

-Use exercise to SUPPORT your weight loss because WHAT you eat and the SIZE is more important than EXERCISE. That is my experience.

-Use a calorie counter. Calculate the calories you take in per day. It should be a bit less than your body needs, because you don't want to go too low and shock the body. And you don't want to feel like you are punishing yourself. Have fun doing it.

-calculate your BMI. It tells you the amount of weight you're supposed to be in. It also let's you know the amount of calories you need to take for a healthy weight.

[Staximus]

Eat mostly vegetables and lean meat and fruit. No sugary sweet foods, potatoes, no deep fried food, no sweets, no pasta, no white rice, no bread, some dairy like yogurt is ok. A little brown rice here and there or whole wheat is ok. Everything else is a special treat like once a week or less. Count calories. Eat no more than 1500 calories daily. You're not going to lose any weight doing squats and situps. You need to do something where you move your arms and legs at the same time. Like swimming, the elliptical machine, climbing machine, rowing machine. The exercise bike and stair stepper are good too. Walking up hills or riding bicycles is good too. Do stuff that burns a lot of calories but is low impact. Do aerobics or cardio kickboxing, punching bag, jump rope, boxing or martial arts. You have to just say no to eating more food than you need.

[whosnumber1]

you need to shock your system.

first thing you need to realize is that change doesn't just happen over a year, it takes years to develop a pathway.

sugar is the biggest problem.

cut out juice, pop all that shit
only drink water, coffee, tea

limit your carb intake. cut out breads and excessive carbs. if you are eating breads and carbs look for whole grain. no simple starches.

eat all the veggies and fruit you want.

protiens in this order: chicken, fish, game meat, beef, lamb, pork

get active. get a smart watch and join Strava

start by walking, and walk a lot. as much as you can. morning and night.

PM me if you want and good luck!

[noohair]

First, I did my weight loss under medical supervision. I did a lot of research and for me, is was the carbohydrates that were the issue. I was addicted to them. The rush and the crash. I eliminated 99% of carbs. It was hard. The things I love like bread, potato and pasta. All out. I eat meat and vegetables. Cheese and some nuts. No candy, ice cream, cookies, crackers, peanut butter. No sugar, no carbs. I went from 260 to 215 in one year. I eat one meal a day and I am not hungry during the day. One evening meal. It was very difficult. But now the cravings are gone. I used to take insulin every day. Now I don't need it. Good luck and if you want to keep in touch, please do. Ask your family for help too.

[Anonymous]

As far as eating goes, I'd recommend start by literally just writing down every you eat (and drink!) every day for a week. My guess is next, I'd recommend "drinking clean" which basically means just water, unsweetened tea and/or black coffee. No juices, sodas, etc., etc. Next, I'd focus on replacing any "empty calorie" snacks (particularly sugary things or starchy like potato chips) with unsalted nuts. Just start there for food and see where that gets you after a month.

For exercise, I'd recommend a simple strength training regime. Look up "Stronglifts 5x5" and do that. It starts SUPER slow (which is the exact right way to start) and is REALLY simple--just 5 exercises of which you only do 3 in any one session. Run that for a month and see where you're at.

[jestergent]

You need to like what you eat, to keep eating it.

The general guideline is fruit, vegatables, and meat. As they come, then cook with 0 calorie healthy ingrediants , as they come.

Mustard, Vinegar, Ginger, Cinnamon, Macha, ++

(---) Adding gravy, etc. to healthy food. Defeats purpose.

To like what you eat, you take the ingredients and make something you like to eat out of them.

[jestergent]

Then an example of how to sabatage this diet. Calling potatoes vegatables. Calling x ingrediant 'healthy'. Stick strictly to the 'extreme healthy only' diet. It will be a very limited list of things. Then it slowly expands outward as you discover 'mustard' is something you can use! or... discover... xyz. It's easy to add things that don't count. Potatoes is great example, or Beans. I'm eating rice and beans, yet I'm not losing weight!.

Fruit. Vegatables. Meat. ...

[Anonymous]

Watch and look at not just the calories of what you're eating, but the fat content and sugar (people tend to only focus on calories). Also while squats and sit ups are good, I'd also suggest walking. Even if you go for a 20-30 min walk (or on the treadmill) everyday. I did just this and lost a lot of weight.

[artstatues]

Eat more vegetables and fruits, drink a lot of water, cook your own food, eat small meals 5-6 times a day
Remember to eat slowly and drink water before eating

[Iron_Man]

Sounds good but I don’t like the idea of drinking a lot of water before eating that means you’re too full to even wanna eat I know what you’re trying to get at but It wouldn’t be good for me The drinking a lot of water part I can actually drink a whole gallon of water pretty quickly I’m a big water gulper I can really slam it. And I love cold water

[artstatues]

Yes, but she doesn't have to drink a lot of water
Just a glass of water

[Iron_Man]

Yep 😳

[OneNineZero]

Cut fat saturated trans all form of fat
Cut down carbs not completely
Low calorie high protein diet
Don't skip meals eat full meals
Just reduce quantity, measure you calories
Burn your calories
You should be fine

[UniquelyBasic]

Dont stop cold turkey style because it will make eating healthy a lot harder. Slowly transition to healthier foods and one day at a time eat one less junk food and one more healthy food. That way its not a shock to your body when you stop abruptly.