Hi Un1k0rn.
In the past I was in rather the same situation as you, so I'll share my experience in hopes that it might help you as well. Several years ago I hit 280 pounds, when I finally realized I had to do something about it.
The good news is, you don't need to suffer and your situation is totally reversible without any drastic measures, as long as you have a little patience and assume you won't get "into shape" quickly. My personal case, I'm lazy, I hate vegetables and never was much for long exercise sessions. So here's what worked for me:
1 - Forget long duration / heavy exercises. Physical exercise, while having an number of health benefits, and overall making you feel good, simply sucks at weight loss. Just look up how many calories the most common exercises consume per hour, and see that you can get the exact same benefit (in terms of calories) simply by skipping dessert, or not drinking a couple of beers.
2 - Forget extreme / drastic diets. Extreme diets, not only may endanger your health, but you'll most likely give up after a while (like pretty much almost everybody who tried exteme diets, usually after some new year resolution or similar).
Now that we're past that, what's important to understand is:
1 - To lose weight, you only need one thing: to ingest less calories than you spend. The way to achieve this with the least effort, is by controlling what you eat. With 320 pounds, depending on your age and height, your body is probably using around 3200/3500 calories per day. Try to reduce your daily calory intake to around 2000 calories, and start watching those pounds shave off.
2 - It's at home that we get fat. Those crackers / chips (a pack of chips alone has nearly 1000 calories!) while watching a movie, those beers and icecreams in the fridge, those afternoon snacks, etc. That's where we get fat, at home.
So what I did (and worked for me), was to banish crap food from my home (and just my home). No more chips, no more snacks, no beers, no icecreams, no sodas, no sugared juices, no more junk entered my house from that moment on. Great for your health AND for your wallet!
You don't need to ban desserts, beeres, sodas, etc from your life. Simply ban them from your home. This way it will be easier because you won't feel like you're forbidden to once and a while eat an icecream, or a dessert at the restaurant, etc. It's OK to eat dessert once and a while when you are eating out with friends, it's ok to occasionally eat a piece of cake at someone's birthday party. It's ok to drink a soda on some hot day while going out. Simply don't make it a daily happy, and you'll be golden. As long as you don't ever, ever have those kinds of things at home. This way you can still have at your favorite forbidden fruit once and a while, just never at home.
So we already established that your house must become a sacred temple where no junk food may ever enter, now the second important thing,. it to cut down the amount of food you eat at dinner. Remember, you'll only stay awake a few hours after dinner, and most of the time you'll be relaxing. So there is no need to eat nowhere near as much for dinner as you need for lunch. Cut down dinner ration in half, it will still be enough for you to not feel hungry, and if you still do, try going to bed a little earlier, or drink tea.
If you want to add a little bit of mild exercise, then do one (or both of the following)
1 - Walking. Do a bit of walking. Forget running. You'll be exhausted very quickly, and with that weight you'll just end up damaging your knees. Walking has nearly all the same benefits of running. Just walk for 10/15 minutes at a comfortable pace. Just to move your muscles, remember that exercise sucks at weight loss, so no need to push it. If you have a dog, take him with you.
2 - Weight lifting. This is actually the better option to help with weight loss. Because even tough it sucks at burning calories directly (like most exercises), it boosts your metabolism, boosts your testosterone (which in turn boosts metabolism), and your body will eat calories overnight to repair your muscles after a good session. Also it will grow your muscles and your overall strenght, which will not only make you feel good, but larger muscles spend more calories. Do 15 minutes of weight lifting per day. But do proper weight lifting. Get a pair of dumbells (they're good for a lot of different exercises and easy to store at home) and do 10/15 minutes of weight lifting. By proper weight lifting, I mean that if you can do more than 10/15 reps of the same exercise, then you're wasting time and you need to add more weight. And don't repeat the same mucle groups every day, alternate between them. After a proper session, your muscles need at least 24 hours to get repaired. Alternate between arms, chest, legs, etc.
Remember that weight lifting can be dangerous, if you don't have a friend with experience to show you the ropes, watch some trainer videos so you do the exercies properly and safely, but the most important rule is never lock your elbows. Also, breath in you're your applying strenght, exhale when releasing.
So in order to shave off those pounds without drastic measures and without feeling unhappy, you just need to:
1 - Ban all kinds of junk food from your house. You're still allowed occasional sins when you're outside, but just outside and don't make a daily habit of it! This is by far the most important rule.
2 - Cut your dinner ration. Eat only half at dinner of what you would eat for lunch! This is the second most important rule.
3 - Optionally complement with mild exercise. Weight lifting is the best gain per time due to its indirect weight loss benefits. Also yopu can easily do it at home, so it's harder to find reasons to skip it. Walking is cool too. 15/20 minutes a day will suffice, so you won't get bored of it and give up. This is a nice to have.
Just by doing this, you'll be looking at losing between 2 to 5 pounds a month without suffering. It may look little, but keep that consistent and you'll be punching new holes in your belt frequently and most importantly seeing constant progress whic will boost your motivation, which means you'll be able to sustain it without risk of giving up. Also, if you're 320 pounds, you have been fat for several years now, so even if it takes a couple of years to get to a healty weight it won't be the end of the world. What matters is seeing progress, and don't falling back. You'll get there.
You can complement this with several little things, at your discretion.
1 - Drink lots of water. Helps with feeling full. Especially cold.
2 - Drink tea at night. Also helps to feel your stomach full. Especially when you begin cutting your dinner ration.
3 - Eat fruit as "dessert" at home.
4 - Eat spicy food. Hot sauce usually has nearly no calories, and the substance that makes it spicy (capsaicin) boosts your metabolism (plus lots of other health benefits).
5 - Try to eat less meat, or replace pig/cow meat with chicken / turkey meat. White meat has less fat. Soy is an excellent low calories meat replacement, but not everybody likes it and it takes good preparation to taste good.
6 - You you can't live without fried food, buy an airfryer! It uses only a tiny amount of oil (or in some cases no oil at all), and oil is the main reason why fried food is unhealthy.
This is not the most efficient / quickest way to lose weight for sure, but it is very easy to sustain in the long term (which works great for for lazy people like me) and will absolutely work with minimal psycological effort, even if not as quickly as more drastic ways.
Sorry for the wall of text, and good luck!
In the past I was in rather the same situation as you, so I'll share my experience in hopes that it might help you as well. Several years ago I hit 280 pounds, when I finally realized I had to do something about it.
The good news is, you don't need to suffer and your situation is totally reversible without any drastic measures, as long as you have a little patience and assume you won't get "into shape" quickly. My personal case, I'm lazy, I hate vegetables and never was much for long exercise sessions. So here's what worked for me:
1 - Forget long duration / heavy exercises. Physical exercise, while having an number of health benefits, and overall making you feel good, simply sucks at weight loss. Just look up how many calories the most common exercises consume per hour, and see that you can get the exact same benefit (in terms of calories) simply by skipping dessert, or not drinking a couple of beers.
2 - Forget extreme / drastic diets. Extreme diets, not only may endanger your health, but you'll most likely give up after a while (like pretty much almost everybody who tried exteme diets, usually after some new year resolution or similar).
Now that we're past that, what's important to understand is:
1 - To lose weight, you only need one thing: to ingest less calories than you spend. The way to achieve this with the least effort, is by controlling what you eat. With 320 pounds, depending on your age and height, your body is probably using around 3200/3500 calories per day. Try to reduce your daily calory intake to around 2000 calories, and start watching those pounds shave off.
2 - It's at home that we get fat. Those crackers / chips (a pack of chips alone has nearly 1000 calories!) while watching a movie, those beers and icecreams in the fridge, those afternoon snacks, etc. That's where we get fat, at home.
So what I did (and worked for me), was to banish crap food from my home (and just my home). No more chips, no more snacks, no beers, no icecreams, no sodas, no sugared juices, no more junk entered my house from that moment on. Great for your health AND for your wallet!
You don't need to ban desserts, beeres, sodas, etc from your life. Simply ban them from your home. This way it will be easier because you won't feel like you're forbidden to once and a while eat an icecream, or a dessert at the restaurant, etc. It's OK to eat dessert once and a while when you are eating out with friends, it's ok to occasionally eat a piece of cake at someone's birthday party. It's ok to drink a soda on some hot day while going out. Simply don't make it a daily happy, and you'll be golden. As long as you don't ever, ever have those kinds of things at home. This way you can still have at your favorite forbidden fruit once and a while, just never at home.
So we already established that your house must become a sacred temple where no junk food may ever enter, now the second important thing,. it to cut down the amount of food you eat at dinner. Remember, you'll only stay awake a few hours after dinner, and most of the time you'll be relaxing. So there is no need to eat nowhere near as much for dinner as you need for lunch. Cut down dinner ration in half, it will still be enough for you to not feel hungry, and if you still do, try going to bed a little earlier, or drink tea.
If you want to add a little bit of mild exercise, then do one (or both of the following)
1 - Walking. Do a bit of walking. Forget running. You'll be exhausted very quickly, and with that weight you'll just end up damaging your knees. Walking has nearly all the same benefits of running. Just walk for 10/15 minutes at a comfortable pace. Just to move your muscles, remember that exercise sucks at weight loss, so no need to push it. If you have a dog, take him with you.
2 - Weight lifting. This is actually the better option to help with weight loss. Because even tough it sucks at burning calories directly (like most exercises), it boosts your metabolism, boosts your testosterone (which in turn boosts metabolism), and your body will eat calories overnight to repair your muscles after a good session. Also it will grow your muscles and your overall strenght, which will not only make you feel good, but larger muscles spend more calories. Do 15 minutes of weight lifting per day. But do proper weight lifting. Get a pair of dumbells (they're good for a lot of different exercises and easy to store at home) and do 10/15 minutes of weight lifting. By proper weight lifting, I mean that if you can do more than 10/15 reps of the same exercise, then you're wasting time and you need to add more weight. And don't repeat the same mucle groups every day, alternate between them. After a proper session, your muscles need at least 24 hours to get repaired. Alternate between arms, chest, legs, etc.
Remember that weight lifting can be dangerous, if you don't have a friend with experience to show you the ropes, watch some trainer videos so you do the exercies properly and safely, but the most important rule is never lock your elbows. Also, breath in you're your applying strenght, exhale when releasing.
So in order to shave off those pounds without drastic measures and without feeling unhappy, you just need to:
1 - Ban all kinds of junk food from your house. You're still allowed occasional sins when you're outside, but just outside and don't make a daily habit of it! This is by far the most important rule.
2 - Cut your dinner ration. Eat only half at dinner of what you would eat for lunch! This is the second most important rule.
3 - Optionally complement with mild exercise. Weight lifting is the best gain per time due to its indirect weight loss benefits. Also yopu can easily do it at home, so it's harder to find reasons to skip it. Walking is cool too. 15/20 minutes a day will suffice, so you won't get bored of it and give up. This is a nice to have.
Just by doing this, you'll be looking at losing between 2 to 5 pounds a month without suffering. It may look little, but keep that consistent and you'll be punching new holes in your belt frequently and most importantly seeing constant progress whic will boost your motivation, which means you'll be able to sustain it without risk of giving up. Also, if you're 320 pounds, you have been fat for several years now, so even if it takes a couple of years to get to a healty weight it won't be the end of the world. What matters is seeing progress, and don't falling back. You'll get there.
You can complement this with several little things, at your discretion.
1 - Drink lots of water. Helps with feeling full. Especially cold.
2 - Drink tea at night. Also helps to feel your stomach full. Especially when you begin cutting your dinner ration.
3 - Eat fruit as "dessert" at home.
4 - Eat spicy food. Hot sauce usually has nearly no calories, and the substance that makes it spicy (capsaicin) boosts your metabolism (plus lots of other health benefits).
5 - Try to eat less meat, or replace pig/cow meat with chicken / turkey meat. White meat has less fat. Soy is an excellent low calories meat replacement, but not everybody likes it and it takes good preparation to taste good.
6 - You you can't live without fried food, buy an airfryer! It uses only a tiny amount of oil (or in some cases no oil at all), and oil is the main reason why fried food is unhealthy.
This is not the most efficient / quickest way to lose weight for sure, but it is very easy to sustain in the long term (which works great for for lazy people like me) and will absolutely work with minimal psycological effort, even if not as quickly as more drastic ways.
Sorry for the wall of text, and good luck!
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