8

votes

Morbidly obese trying to get to healthy weight

Asked on November 08, 2015
Created June 29, 2012 at 6:12 PM

Ok so I'm a fairly large guy (348 was my weigh in before starting), I'm 6'1 and have a large frame. I'm just wrapping up my second week of eating paleo/exercising everyday. I've also been counting calories. This is what my average day looks like foodwise(occasionally if I'm busy or had a late breakfast I skip lunch): Breakfast: Eggs, or leftovers from dinner, with veggies usually broccoli or carrots. Lunch: A large salad with protien/no dressing, or leftovers from dinner. Dinner: A protien(turkey/beef/salmon/tilapia/shrimp, etc.,) with a veggie or two. Love zucchini so eat it quite a bit, also bellpeppers, spinach, romaine, cauliflower, brussel sprouts, basically just kind of rediscovering vegetables in general.

I'm attempting to kind of redistribute my calorie balance. Right now a lot of it is in my dinner.

Exercise: Daily 30-90 minutes cardio on stationary cycle depending on intensity. Every other day weightlifting/ab exercises

A couple of things that concern me: The calorie disparity between grains/bad foods and what I'm eating now. I'm using Sparkpeople as a template for how many calories I should eat a day and it suggests between 23-2700, but since starting to eat paleo I'm averaging about 1500 with the highest I've gone being 1800. I am eating to satiety, but don't want to delay my long term goals by undereating(that sounds stupid even as I type it).

I'm trying to get down to a weight of about 210-215 I think. Any feedback or tips you could give me would be appreciated.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on June 30, 2012
at 02:16 AM

Agree -- sounds a little low on fat, but if you're feeling satisfied, I wouldn't worry. If you get to a point where you're finding yourself a lot hungrier, I'd up the fat. Meat and veggies are great...but so is fat.

7e8e142777084c1ce907994b21386abf

on June 29, 2012
at 11:18 PM

Thanks everyone, for the encouragement and for the advice ^_^!

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:42 PM

so exciting, west! keep it up, for your kids!

7bcdcce584eb132e4c06b8ad2b1d22cc

(644)

on June 29, 2012
at 08:54 PM

Glad to be a part of your journey in this. Thanks for the comment. It helps keep me fired up too.

239bcbf6d0013fd74890f5c7305daf64

(664)

on June 29, 2012
at 08:28 PM

Thanks for your testimonial Wes! I am no where near as big as you two were, but reading your story is absolutely amazing! It really fired me up.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on June 29, 2012
at 06:49 PM

Just wanted to say, you might be a newbie, but you've learned how to use tags properly, which puts you ahead of some folks who've been around here a while. ;-)

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 29, 2012
at 06:28 PM

Just wanted to say - good for you! I am very happy to hear you have discovered Paleo and started your journey on a way to a better life. You will hit small bumps along the way, because this road is not paved with chocolate. I am sure others will answer your questions more professionally. All I want to do is say - good luck! I am cheering for you!

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8 Answers

10
3327924660b1e2f8f8fc4ca27fedf2b2

(2919)

on June 29, 2012
at 06:33 PM

Kudos for you taking charge of your health by the horns. That being said, don't put pressure on yourself to exercise daily. Slow and steady wins the race. Don't burn yourself out and know when to rest.

8
78964c5cc470f86a5897db8e1ce8e6f9

on June 29, 2012
at 07:43 PM

Make sure you have some fat with your veggies, especially that large salad at lunch. It will help you absorb fat-soluble vitamins. I'd recommend a little pastured butter with your breakfast, a bit of homemade vinaigrette on your salad at lunch.

5
B4b56fcc5ebad76ed8e1709dedf01f86

on June 29, 2012
at 07:12 PM

Congrats! I think you're wise to worry if your cals are too low. I have a suggestion: When losing, I think it's sometimes best to start closer to the upper end of your calorie range. You may avoid burnout and you can always go down from there later if need be. You might consider trying to get up closer to 2,000 a day.

The easiest way to do this would be to add a little fat (and it seems like your diet might be low in it - you don't mention any added fats in your description). A few Tbsp. of olive oil vinaigrette or 1/2 an avocado to your salad plus a Tbsp. of grass-fed butter on your veggies at dinner each day - that should get you to 2,000 (or really close). Of course the add'l calories don't have to come from fat - that's just an easy fix.

If you're reluctant to change your current plan or add fats, you could also consider having one day/week with a bump in calories (2500-3000) if you don't think this will throw you off track/make you want to overeat. Maybe you drink some wine, have a little cheese, etc. on this day. Calorie-wise, it will come out roughly same at the end of each week. This "cheat day" or whatever you want to call it helps some stay sane (and some suggest it may even help your body to let go of fat), but it doesn't work for everybody.

Good luck!!

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on June 30, 2012
at 02:16 AM

Agree -- sounds a little low on fat, but if you're feeling satisfied, I wouldn't worry. If you get to a point where you're finding yourself a lot hungrier, I'd up the fat. Meat and veggies are great...but so is fat.

5
F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on June 29, 2012
at 06:35 PM

If you're really eating to satiety and not unconsciously trying to restrict calories, then I think 1500-1800 calories/day is fine. It's almost certainly not enough to meet your daily caloric needs, but I'm going to assume that the remainder is coming from fat-stores, and I think your diet will provide adequate micronutrients.

"...but don't want to delay my long term goals by undereating(that sounds stupid even as I type it)."

That's not stupid at all. Lots of people sabotage a weight-loss diet by starving themselves in the beginning and bingeing later.

Also, what "Roth" said about exercising. If you're determined to exercise every day, limit cycling sessions to no more than 30 minutes at ~70% of MHR. Whatever fat-loss benefit you get from exercising will come from improved insulin sensitivity, not "burning calories".

4
7bcdcce584eb132e4c06b8ad2b1d22cc

on June 29, 2012
at 07:17 PM

Congrats!

I started at 386 in Feb and am now 318. I took some time to get used to my new diet before adding much exercise. I also kept to walking and not really very fast. Any movement was good as far as I was concerned.

I have had a hard time eating the number of calories conventional wisdom says I should. I often eat 1600-2000 calories. Actually having a real on/off switch for hunger was a new thing for me. So i wanted to reward my off switch.

After 3 months of walking, I am now adding bicycling. It's how I do sprints and still protect my joints. 318 is still pretty heavy.

FYI, I lean Sisson/primal and don't view exercise as a means of weight loss. My eating is my weight loss. My exercise is to improve my recreation and time with my kids. I don't want any injuries that might throw me off.

Again - Congratulations on making this decision.

7bcdcce584eb132e4c06b8ad2b1d22cc

(644)

on June 29, 2012
at 08:54 PM

Glad to be a part of your journey in this. Thanks for the comment. It helps keep me fired up too.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on June 29, 2012
at 10:42 PM

so exciting, west! keep it up, for your kids!

239bcbf6d0013fd74890f5c7305daf64

(664)

on June 29, 2012
at 08:28 PM

Thanks for your testimonial Wes! I am no where near as big as you two were, but reading your story is absolutely amazing! It really fired me up.

2
193b7fb0fec8913d5ebb3b99a04d21c6

(2918)

on June 29, 2012
at 07:12 PM

I think you're doing great! Everything you're eating sounds satisfying, while your exercise regime sounds like it's intense to start, if you are benefiting from it and not burning yourself out then awesome. If 1500-1800 calories doesn't leave you hungry all of the time, then don't sweat it.

7e8e142777084c1ce907994b21386abf

on June 29, 2012
at 11:18 PM

Thanks everyone, for the encouragement and for the advice ^_^!

1
58d456f4c4d551a697e65ada8c32ad4f

on June 29, 2012
at 06:54 PM

Hello and welcome! You'll do great! I have a friend who is much shorter than you and much heavier who is Paleo as well. As a bigger guy, he's mainly focusing on the diet part for a few months.

0
6d1d2c385960f3d82d960ae3cffb3193

on November 08, 2015
at 05:35 AM

I'm 5'9" 310, and struggling to get myself under control.  I wish you nothing but luck, and certainly give you kudos for doing what I only hope to be able to accomplish.  Congrats!

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