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ERICWS SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
5/7/12 10:35 A

if someone is 300+ lbs, generic tips can help. Clearly anything will help- the Op calls his weight "extremely high".

I am a believer in building on little successes, to build momentum and encourage the person to learn more.

Anyone can understand that he or she can get started by eliminating or minimizing the bad foods. It doesn't take a genius, an "aha moment", or "calorie tracking" waste of time and effort to figure that out.

While he is entering his food intake into the system, he can feel good that he had only 2 sodas instead of 4; or packed a lunch with healthy choices instead of binging at taco Bell.

We're saying the same thing, essentially. The OP wants to get going, so i say, get going by doing some basics, and also mdo what you suggest. i see no reason NOT to do the generic steps immediatelky. They're generic because they apply to everyone.

BREWMASTERBILL SparkPoints: (31,088)
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5/7/12 9:48 A

Because it's overwhelming. The idea is to make small changes. Simply telling someone all they have to do is track is simple. Overwhelming them with "eat this, not that" advice usually creates mental blocks or can make folks shut down. We all know what food is bad.

What happens during tracking (typically) is a lot of AHA! moments. People see for themselves. For example, I knew mayonnaise was not a good food choice. But when I saw a couple of slices of cheese and some mayonnaise on my sub doubled the calories, I said "psssshhhh ... I can live without mayo and cheese". Went from a 1,000 calorie lunch to just under 600 without feeling any sacrifice.

That's a highly individualized scenario and could only be found by my own discovery. Your suggestions are generic and aren't bad. I'd rather he build up his skill set to do his own troubleshooting.

If you've ever had the unfortunate situation of having to quit smoking, smokers find a LOT of comfort in the fact that they can continue smoking while beginning their cessation treatment. Of course, the simple act of just putting the damn cigarettes down is what we're after here, but it takes a lot more mentally to do so. So being able to smoke while quitting may get someone to start quitting. Someone who starts quitting has a lot better shot at quitting than someone who doesn't start quitting.

ERICWS SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
5/7/12 9:39 A


i hear what you are saying, as a person needs to take stock of what he or she is doing to themselves to be educated on how to make meaning ful changes.

But why do you say not to change anything, if there are easy fixes that can make an immediate impact and start some positive momentum, like:

- cutting down or eliminating completely empty calories in beer, soda, "fancy coffee drinks", etc.
- cutting down on bad snacks, like chips, candy, fast food trips, etc.
- start walking

Everyone KNOWS that is bad for you. I'd bet that generally anyone over 250 lbs has a problem involving booze, soda, candy and/or chips/fries/uncontrolled eating at fast food places, in various combinations. The same people probably also need to get moving a bit.

So, while he is taking stock of his situation, little steps can get him started.

N0_EQL Posts: 627
5/6/12 7:24 P

I started at the same place you did. Only I am 10 years older.

I set a goal to loose 150 over 3 years, 1 pound per week. Reason? You can loose this much weight in 1 year, BUT, you will cannot change your lifestyle in 12 months. If your goal is to loose weight you will chase weight the rest of your life. Change your lifestyle and the weight will follow.

At least that has been my experience.

As to how. The revised SP site has a tab on how to use SP with videos. Start there. I did what was already recommended. For the first 4 weeks I changed nothing. I just noted and tracked what I actually ate. From there I moved forward. I am down 65 pounds and still falling.

My main goal for this year is to reduce the total calories from fat (currently about 40% of my intake)

Edited by: N0_EQL at: 5/6/2012 (19:27)
BREWMASTERBILL SparkPoints: (31,088)
Fitness Minutes: (12,713)
Posts: 4,114
5/6/12 10:10 A

Don't change a thing, but start tracking everything you eat in the Nutritional Tracker here. Develop a borderline obsessive tracking habit. Once you do that for a bit (probably no more than a week or two), you'll start seeing where your calories are coming from. At that point, it becomes pretty straight forward to make small, but lasting changes. You'll probably find yourself saying at some point "those calories aren't worth it".

Once you start making reasonable substitutions in your diet and hitting your calorie goals, the weight will start coming off. After that you can introduce some exercise. Again, slow and steady. Start with some walking and then dabble in some other things as you get comfortable or bored with walking. The key is to find things you like. So keep trying things until you do things that stick. Quickly abandon things you dislike. This will probably happen over the course of months. This isn't something that happens overnight.

ERICWS SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
5/6/12 8:19 A

1- Start eating healthy choices for foods. Veggies, lean meats/protein, fruit.

2- Stop drinking sugary drinks and whatever booze that you choose, and drink water. If you need caffeine, like I do, drink black coffee. it has zero calories straight-up w/o the fru-fru cappuccino crap in it.

3- No more bad snacks. No more donuts, chips, fries, etc. No more fast foods. If you need to snack have an ample supply of nuts, fruits and veggies, but don't overdo it. When I need a salty snack, I have Triscuits around.

4- Start walking. Go for a 15-minute walk, and gradually build up.

5- Don't start anything extreme. It's in my opinion a sure way to fail to go overboard too quickly. Start by changing your basic habits, and notice the success. Little by little, success builds on success, and look out, by age 43 you'll be a lean, mean, fighting machine.

Start now, before it's too late! Go for it!

AADBON Posts: 1
5/6/12 5:20 A

My weight is 156 Kgs and height 170 cms/ 5ft 9inch. Age 41. Luckily for me I do not have any illness although I 'm tired always. Tell me immediate actions to loose weight ? small steps but sure ones

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