Nicam obviously knows from direct experience, because he/she hit the nail on the head. How do I know? From direct experience. Reread his/her post again, and then do your own research around the ideas Nicam laid out.
Weight gain/loss is only about calories in / calories out. OP has been taking in waaay to many calories over the last few years. Some stats that I keep at hand:
- A BMI over 32 is associated with a doubling of risk of death.
- Obesity on average reduces life expectancy by 6-7 years.
- Obesity contributes to some types of brain damage. (Recent NYT article.)
A couple of things that have helped me lose weight:
Study in micro-detail what the hell it is you are putting down your gullet. For a week, look up everything you eat on the ‘counting calories’ website and, in an excel spreadsheet, track how many calories of Fat, Carbs, Protein, and Fiber you are taking in each day. This process alone taught me so much - so many of our assumptions about what is healthy and what isn’t get thrown out the window once under this type of close scrutiny.
Good Luck
[quote=“nicam”]Sorry to say it, but light exercise like walking or swimming isn’t going to make a substantial difference. A trainer once told me fitness is, “90% diet, and 10% exercise”. I’ve heard 80/20 as well but… Unless you’re a marathon runner (which I was before I came to polluted Asia where even walking is dangerous as hell… wouldn’t dream of it here), or 11 years-old, you simply can’t eat crap, or even lots of healthy food for that matter, on a remotely regular basis. Although, finding an activity you are truly passionate about CAN make a world of difference.
You are going to have to change the whole way you think about food. You’re life and your psyche need some major changing. I know this is just stating the obvious, but f you’re 400 lbs, chances are you eat for reasons other than nutrition. You need to deal with these issues if you want to change. Breaking food addiction is the hardest addiction to break IMO because you can’t just quit food. On the bright side though, once you take that first step it gets a hell of a lot easier. Your body actually stops craving sugar, fat, fried crap, processed carbs, etc., and starts to be repulsed by them (OK, so I’ve never been “repulsed” by chocolate, but I feel disgusting and ashamed if I put KFC or McDonald’s in my body).
Can you cook for yourself? It’s really hard to watch calories in Taiwan as far as eating out goes. The only thing I eat out without feeling guilty is fishball soup from the dumpling place, very few items at the vegan buffet (the ones that don’t have any oil, like cauliflower, broccoli, and steamed whatever with brown rice), sushi sans mayo (just the fish on top of rice), chicken noodle soup (rather than beef noodle), subway turkey on wheat 6", and rice triangles from 7-11 (not the ones with the friggin’ wieners and mayo in them… gross). Oh, and the fruit ice desserts, although loaded with sugar, are OK too. Seriously, THAT’S IT.
No refined sugar.
No refined carbs.
No oily food.
No fried food.
Nothing white… rice is OK sometimes, better than oily fatty meat IMO
No sugary drinks, not even juice (eat the fruit instead)
These foods should be an occasional treat, not part of your main diet. Treat yourself once in a while so you don’t feel miserable and deprived. Your body and mind will adjust to your new eating habits and you will feel great in no time. You will probably acquire a more refined culinary taste too. A treat for me is Peking duck, or Shanghai buns (which prolly aren’t even that bad considering they’re steamed, especially not vegetarian ones), or a REAL burger from a restaurant. Not fast food. That stuff isn’t even good, and isn’t worth your calories, dude!
Oh, and EAT BREAKFAST!!! This is so important. I swear everyone I know who is fat doesn’t eat breakfast, or eats 2-3 big meals a day. Start the day with some oatmeal cooked in water, little milk and cinnamon, and some fructose. Or a couple of eggs and wheat toast – no butter. Eat 5 SMALL meals a day (it’s easy to fudge this one up and take in more calories if you are not militant about portion control). Lastly, don’t go below 1,500 calories a day at your weight.
It gets so much easier as time goes on, trust me. And good luck.[/quote]