I need help.

[Dr. Zaus]

I?m 6?1 I weigh 320 I?m 27 a new father, heart disease is rampant in my family.

When I use an online calorie calculator the numbers given are way to high to be reasonable. I know I need to exercise 1000 calories a day more than I consume in order to reach my goals.

My exercise consist of walking about 20min four times a week, this is the time I spend walking to class. My BMI of 42, an awesome number to have attributed to one?s self, is not good for continued longevity.

I am considering asking the doctor for Meridia would this be more of a crutch that would teach me to be lame or a good way to work towards my goal of losing 100lbs by this time next year?

What are good exercises that someone with little to no budget can do to spend out 500 calories in exercise a day?

 

[KoolDrew]

As you probably already know, to lose weight you need to be in a calorie deficit. That means you can either a) reduce caloric intake b) increase calories burned throughout the day or c) a combination of both. You seem to be concentrating on b, without any thought put into your diet, which is a mistake. It is a hard task to do to burn enough calories through exercise to burn fat at an appreciable rate without any changes to your diet. So diet should be a priority. Cardio is still important and I do suggest doing, but they should both be a part of your weight loss program. Another thing I would recommend doing is some sort of resistance training. At your weight with no prior lifting experience you should be able to put on a small amount of muscle mass while losing fat. Starting with bodyweight exercises which can be done in your home would be fine to start off with, especially at the weight you are now.

My suggestion is to start tracking your diet on thedailyplate.com or fitday.com (I prefer the dailyplate for the larger database) and see how much you are eating right now. Do this for at least a few days to really see how many calories you consume in a given day.

 

[KingGheedora]

Others here will be able to give you more detailed info than me, but I can tell you that diet is going to have a much bigger impact on your weight than exercise. I think the effect of exercise on weight is overestimated by the general public. A 3.3 mile run, which took me about 30 minutes to complete, burned around 360 calories.

You will not achieve your goal without cleaning up your diet. I also think it's easier in terms of will power and effort, to lose weight by diet than by exercise alone. Of course exercise and dieting together will have the best effects. Look around here for similar posts, even the stickied posts at the top will give you a good starting point on losing weight.

Low budget exercizes: running, jogging, biking. You might want to look into a gym and see if the cost will fit in your budget.

 

[SociallyChallenged]

We've posted this sticky for just this occasion.

Clearly you have some goals and some ways to go about reaching those goals. However, I highly recommend that you read the info that's provided in the stickied thread. It provides some nutritional information and some info on how your body works. You've taken the first steps in the right direction - now let's keep that going. If you have questions, you can PM me and I'd be glad to help.

 

[Falloutboy]

simlar situation as the OP, and yeah been researching the crap out of it using calcs for calorie intake and how much I would burn with exersize and cutting down to a 1600-1800 calorie a day diet is a hell of alot easier will power wise so far. starting at the gym tonight, and will doing 30ish min of cardio (should prolly burn 300ish cals on a bike i'm figuring but its more just getting myself active and used to it) so exersize combined with the diet I should be ontrack for the 2-3 pounds a week I plan on losing. Strength training wise I'm not sure where to start on that since last time I lifted was Highschool during football and wrestling and they set the plan for me.

 

[bossman34]

Reading the sticky will definitely get you headed in the right direction. I'm not as familiar with Fitday.com as KoolDrew, but Calorieking.com is another great website to develop meal plans and log food. I think it has over 60,000 food items in its database. Another website you could try is dotfit.com. It is pretty new, but it uses calorieking.com as its food database and it will also develop an exercise program based on your goals. The exercise programs are based off of the American College of Sports Medicine and National Academy of Sports Medicine guidelines. It's pretty sweet. I think it's like $10 a month.

 

[brikis98]

As SC indicated, the sticky is a great place to start. Getting your diet in order should be your first priority. You can exercise 10 hours a day, but if you eat more to compensate for it, you won't lose an ounce. Of course, that doesn't mean you shouldn't exercise - there are numerous health benefits to exercise, especially when it comes to heart disease - but you'd be setting yourself up for failure if you neglect the diet.

 

[KoolDrew]

Calorieking.com is another great website to develop meal plans and log food.

I search the database frequently since it seems to be very accurate on a lot of items, but from the looks of it they require you to pay for the tracking software?