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I am a fatass.

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Well folks, it was about time I got myself weighed up, for the first time in years. I've been putting it off for a loooong time, because I was always afraid of knowing the true number. But, I sucked it up, went on over to the GNC store in my local mall, and stood on the scale in front of it.

370 pounds and 12 ounces.

Of course, I was wearing shoes and clothes at the time, so you can subtract probably a pound or so, but it's not like that matters a whole lot.

Unfortunately, this means that I was probably over 400 pounds at some point within the past two years, since I know I'm way less than I used to be.

Anyway, rather than let this get me down, it's helped me reaffirm my dedication towards losing this weight.

The key is this: Everything counts.

Let's say you walk an extra 14 minutes a day, by parking in the back of a parking lot whenever you go somewhere. That's 100 calories right there. 700 calories a week, or 36,400 calories a year. One pound of fat is 3500 calories, so just by walking 14 minutes extra a day, you'll end up burning off 36,400/3,500 = 10.4 pounds per year.

Soda. From 2001 to 2003, I drank approximately 3 24-oz bottles of mountain dew every single day. Sometimes I even got up to 4. There's 330 calories in one bottle, so that's 990 calories a day, 6,930 a week, or 360,360 per year. That's 102.96 pounds, people. Quite amazing, isn't it? Everything counts.

From Novbember 2003 to May 2004 I didn't drink a single drop of soda, and I intended to stick to that. Of course, I fell back into old habbits, and rationalized that I could probably afford to just drink 1 bottle a day, but absolutely no more. But 1 bottle a day is still 34 pounds a year...

Everything counts.

If I maintain my current biking routine, I burn a little over 1000 calories every other day (I plan on increasing this gradually, but in a worse case scenario, let's go with 1000/2days). That's 500 calories a day, or 3500 calories a week. That's 52 pounds a year, for only 182 hours worth of exercise. That's 7.5 full days, or about an entire week. But it's not like I'm wasting my time, either, because biking is fun. You go out, you get to have a life, enjoy nature and the outdoors, and absorb plenty of Vitamin D from the sun (new studies show that the vitamin D absorbed from the sun will save 100 lives for every 1 person who ends up getting melanoma). Having a strong cardiovascular system is enough to boost your life 10 years, in some cases.

Fast food. Let's go with Burger King. You order a super sized Whopper meal.

Whopper - 700 calories
Fries - 600 calories
Soda - 390 calories
Total - 1690 calories

Take note that this ONE meal takes up 85% of the amount of calories you should eat in an entire day if you use a 2000-calorie plan (guys should usually be able to get away with 2300 though, so that takes it down to 73%)

Now what if you go with a medium sized meal with a diet soda?

Whopper - 700 calories
Fries - 360 calories
Soda - 0 calories
Total - 1060 calories

That's 630 calories less. You eat fast food every day? That's 65.52 pounds difference per year.

Like I said; everything counts.

The key to weightloss isn't a fad diet, or working your ass off for a short period of time, or any such bullshit like that. Those are temporary solutions which will put the weight back onto you as soon as you stop. You have to make a complete lifestyle change in order to lose weight. When I'm down to a weight I like, I'm not going to stop biking.

I may end up just biking 1 or 2 times a week at that point, but that should be enough to help me maintain my weight.

Likewise, I'll be taking up anaerobic workouts when I move into my new apartment next week; I'll have enough room to do that kind of stuff now. Extra muscle burns extra calories, after all.

And besides; who has enough room for a king sized meal anyways? Every time I order one, I find myself trying to force the last of the fries and soda down my throat, because humans simply were not designed to eat that much food. A medium fills me up quite well enough, thank you.

BMR is:


Your Basal Metabolic Rate (BMR) shows the number of calories your body needs to operate. This doesn't account for any activity, it's simply the energy needed to sustain a heartbeat, breathing and normal body temperature. It measures the body at rest, not sleep, at room temperature.

Using a number of online calculators, I've gotten approximate BMR values of:


That works out to an average of 3037 calories per day, which honestly sounds too big, but that's to be expected, because the formulas that the calculators use aren't really optimised for sizes that are really big (me) or really small. I'm going to be conservative and estimate that my BMR is actually closer to 2500 calories per day.

You can safely lose up to 2 pounds a week, meaning that I need to have a calorie deficit of 7000 per week, or 1000 a day for the maximum safe weight loss.

If I figure a BMR of 2500, and an extra 500 burned per day (on average, since I do at least 1000 every other day whilst biking), that's 3000 calories per day.

To maintain weight, I need to eat 3000 calories a day. To lose a pound a week, I should eat 2500 calories a day. To lose 2 pounds a week, I should eat only 2000 calories a day. So far today I'm up to 440 calories (2 pop-tarts for breakfast), so I've got 1,560 to go. wheeeee.
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While I never was as heavy as you were (I believe 180 pounds at 5'6" was my max), I found just an hour of exercise a day or every other day really made a difference. I got into weightlifting and it was pretty fun. After I got down quite a bit from weightlifting alone I started working on my cardiovascular. Everything you said makes a lot of sense to me. Keep it up... plus (a food diary helps... sounds funny though hehe...)

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Yeah, I dropped a lot of weight last year; went from a 52" waist to a 42", but over the winter I let myself get depressed and ballooned up to a 46" waist again.

So basically I'm just getting back on track.

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Doing exercise and eating less results in weight loss.

How could this have eluded humanity for so long?

Thanks, Ron!

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First off, well done for losing the weight so far and for being so determined to get your weight down. Your thinking on the calories is sound but also needs to be backed up with good eating habits.

Pop-tarts for breakfast is not the way to go. You would be just as full from eating a large bowl of cereal with semi-skimmed milk but it is a lot healthier. Part of the problem of dieting is people get hungry by cutting back. The solution to this is not to be hungry but to fill yourself up with the right stuff. Cereal, wholemeal bread, fruit, salad, non-chocolate snacks and vegetables with EVERY evening meal.

Dieting doesn't have to mean you go hungry but it does mean eating healthily. In the end if you get into a routine of healthy eating when you finally get to the weight you want to be you will probably want to continue your newly formed eating habits.

Good luck!

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The thing about the pop tarts is that I now have an early morning job. I have to get up at 7am, which is a problem for me, because the past 4 years of my life, I've been staying up until 3-4am and waking up around 11am in order to get to work by noon.

I haven't quite adapted to the schedule change yet, and as such, I never have time to eat before I get to the office, where I keep a box of pop tarts.

Eating cereal and milk at the office isn't really going to be a feasable idea.

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TAN: I was putting things into numerical form, to better help illustrate that it's really not a big problem.

Many people are completely unaware that one king size fast food meal has that many calories.

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That's why they put the nutritional information on the BACK of the advertisement that comes on your McD tray when you "eat in".

Yes, when I go to McD, I can easily eat 1780 calories, and in half an hour or less.

But the problem is not that I can't do math.

The problem is that I do not enjoy the taste of the stuff that is "good for me", or more importantly, I *DO* enjoy the taste of the stuff that is "bad for me".

The problem is that I do not have the motivation to exercise regularly, or rather, I am motivated *NOT* to exercise by my job, TV, video games, programming, and books.

The problem is that ever since I quit smoking I have had the pathological need to be snacking on something.

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While it is a feminine magazine, the latest SELF (it has Jessica Alba on the front) has an article almost exactly about what you are talking about. It looks at typical breakfasts, lunches, and dinners, and gives alternatives, that cut 50-150 calories from each meal. I highly recommend you check it out -- it gives some seriously good alternatives.

Good luck!

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Guest Anonymous Poster



Very understandable.

"Good" food tastes like crap. I thought diet soda did too, but I've grown to like the taste over the past month.

It's not like you have to stop eating crap food; everything is about calories in/calories out.

About the lifestyle changes; yeah TV and programming can eat up all your time. But all it takes to drop weight (over a long time, of course) is 3 days of exercise at 30 minutes each time.

The way I rationalised it:

I can afford to not watch (insert some sitcom here), because to be honest, it really wasn't that great anyway! Instead, I'm outside, enjoying myself (never underestimate the power of endorphins), taking in the nature, and knowing that I'm making myself a better person.

I find 30 minutes on a bike to be 100x more satisfying than 30 minutes watching TV.

Can you afford to give up 90 minutes of TV a week to make yourself feel better? I certainly could.

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I've gone through many weight cycles in my life. Several times I've gone from ~220 lbs to ~275 or more, and back. Right now I'm at 220 lbs.

I've been doing low carb for a little over a year now. My weight loss has stopped, but I am playing 2 hours of hoops 3 days a week and still feeling stronger & improving, so I think I am gaining muscle.

I also just started my strength workout again, so we'll see if that helps.

I had a personal trainer for years which really helped my in my last big weight loss. Now I don't use her anymore, but it did teach me the right way to work out, and how to get back into a program safely.

Right now I'm 6', 220 lbs, and a 36/38 waist, 44 long jacket. At one time I was 44/46 waist and 52 jacket. That sucked.

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