Trying to lose weight and failing

I'm too heavy to do any real extensive cardio and have severely cut my calories in order to lose weight and get to a place where I can start doing some real exercise.

15 months ago I was 338 lbs and through cutting calories, quitting soda and light walking I've dropped to 302 and have been stuck at that weight now for about 4 months.

I've run the calculator again last night to adjust my calorie count to see if that is the problem. I need 2,817 to maintain, 2,317 for weight loss and 1,817 for extreme weight loss; I've been taking in ~1,200-1,500 even before running the calculator so I don't understand why I'm at a stand still.

Diet is currently 3 protein shakes throughout the day for each meal, a bowl of granola or whole grain cereal for breakfast, two folded sandwiches a day of 1 slice of bread, 1 slice of various cheeses, 3 slices of various meats; one for lunch and one for dinner; a bag of steamed vegetables and two cups of fruit and a glass of milk for dinner; I'll have a bag of popcorn at night to take the edge off of in too hungry. Once a week I'll have a steak for dinner instead of a sandwich and still have the veggies, fruit and milk and once a week I'll replace my breakfast with a four egg omelette with cheese and peppers and some oj - I don't have the steak and omelette on the same day.

I want to cut another ~25 lbs and get down to 275 and hopefully start jogging; if not running short distances.

Any insight is appreciated.

I know I'm a fatty. That's why I've been working at it for over a year, have made some progress and I'm looking for help to keep moving forward.

  1. 1 month ago
    Anonymous

    Using nutricost whey protein isolate if that helps

  2. 1 month ago
    Anonymous

    is this a meme? liquid diets are trash and granola/nuts have a ton of hidden cals. even at that size you should be losing pounds for free b just cutting 500 calls total.

    • 1 month ago
      Anonymous

      So stop taking the whey protein? I can easily do that because the stuff isn't cheap.

      • 1 month ago
        Anonymous

        use it once a day and work out on the bike or swimming. im just like you anon i also started at the 340 line and lost 100 so far. you need to eat solid food that's not been to heavily processes. more than likely lean fat% turkey and beef ideally instead of killing your metabolism with 1500 cals you should have dropped to 2500

        • 1 month ago
          Anonymous

          Literally just eat whole foods instead of all this processed stuff. Meat instead of protein powder, sweet potatoes in place of bread, and more veggies. You'll be surprised how full you get when eating real whole foods.
          You're going to have to cook. If you're worried about cooking too much just measure it out before and only cook that much. Also drop the Arnold Palmer and creamer. That's just extra sugar and calories. Get some flavored o cal sparkling waters or something.

          Examples of whole food diets and quantities?

          What's the downside of just sandwiches and frozen veggies and fruit? I thought diet was cut and dry calories in < calories burned = weight loss; a calorie is a calorie period.

          • 1 month ago
            Anonymous

            NTA but I my "whole foods diet" is lots of potatoes, oats, bananas, apples, cocoa, cheese, yoghurt, milk, spinach, leeks, onion, garlic, mushrooms, butter, beef, eggs. I still indulge in plenty of more processed ingredients like whey powder, pea protein, hemp protein, bread, etc.
            I'm lean and athletic.

  3. 1 month ago
    Anonymous

    Your diet sounds too easy to digest, people drink protein shakes to gain weight, not loose it. Is your shit liquid 7 days a week? Replace them with equal amount of green vegetables and you won't be able to finish a meal in one sitting and your shit will get hard as rocks.

    • 1 month ago
      Anonymous

      he more than likely does not like to cook or something like that.

      • 1 month ago
        Anonymous

        It's not that I don't like to cook but I'm single, no kids and would cook too much which I believe lead to my overeating. Simple meals made it easier to count the calories.

        • 1 month ago
          Anonymous

          make larger meals meal prep? break them down to 5 to 10 meals and have a normie breakfast? oatmeal or even french toast with egg whites instead of normal eggs and no oil?

  4. 1 month ago
    Anonymous

    You are lying about or ignorant to how many calories you are actually consuming.

    • 1 month ago
      Anonymous

      I can post the nutrition label info later if the thread is still up

      • 1 month ago
        Anonymous

        Doesn't mean that's all you've eaten and drank. Addicts always lie about what they do.

        • 1 month ago
          Anonymous

          I'll have a 20 oz mug of coffee with creamer in the morning and a 16 oz glass of lemonade or Arnold Palmer if I have that popcorn I mentioned but that's all I've really left out. I cut pop out of my diet to get away from high fructose corn syrup and the next step is cutting the lemonade and Arnold Palmer and just having water to get away from excess sugar and the extra calories all together. Give me a little credit, I use to eat whole pizzas for dinner and downed it with 2-3 glasses of milk.

          • 1 month ago
            Anonymous

            Ditch all this bullshit and start eating meat, eggs, vegetables, fruits and dairy

            i agree with this guy. also drop the creamer or find a light version of it to start. why not sugarfree lemonade? i dont mind it and the whole bottle is 200 cals, its trash but you know? its kinda better. you can always just drink diet soda.

            • 1 month ago
              Anonymous

              I'm ok with not going back to soda save for the occasional night out to dinner when family is in town.

              • 1 month ago
                Anonymous

                How often are these occasional nights and why do you feel the need to drink soda with them?

              • 1 month ago
                Anonymous

                Maybe once every 2-3 months and it's either a pop, beer or a mixed drink.

  5. 1 month ago
    Anonymous

    At that point, fast properly and often, make sure to replentish electrolytes so you dont feel like shit, and you can absolutely still do cardio, just avoid high impact like running and jumping, go swim, use a static bike
    And for fuck sake, start lifting

  6. 1 month ago
    Anonymous

    Ditch all this bullshit and start eating meat, eggs, vegetables, fruits and dairy

  7. 1 month ago
    Anonymous

    Lmao! 2800 maintenance while being a fat ass that does nothing all day

    Idk what calculator you are using but usually those aren't really accurate and are most likely just multiplying your total weight with some BS number, 1800 seems like a reasonable number and you are so fat that you could probably hit the gym and be in a cut and still make muscle gains due to the excessive fat you have

    • 1 month ago
      Anonymous

      https://www.calculator.net/calorie-calculator.html

  8. 1 month ago
    Anonymous

    Literally just eat whole foods instead of all this processed stuff. Meat instead of protein powder, sweet potatoes in place of bread, and more veggies. You'll be surprised how full you get when eating real whole foods.
    You're going to have to cook. If you're worried about cooking too much just measure it out before and only cook that much. Also drop the Arnold Palmer and creamer. That's just extra sugar and calories. Get some flavored o cal sparkling waters or something.

  9. 1 month ago
    Anonymous

    I think you're lying.
    >302
    >2800 to maintain

    I'm 210 15% body fat and maintain at 2800-3k.
    and drastically lose weight at 2500.
    You are either eating more than you think or you're doing zero activity, literally no activity.

  10. 1 month ago
    Anonymous

    >fucking 3 protein shakes ontop of the rest of your food

    • 1 month ago
      Anonymous

      I did it to increase my protein intake which I read helps with your metabolism. 30g of protein per shake at 130 calories per shake.

      • 1 month ago
        Anonymous

        You're fucking retarded and you're lying to yourself, you're addicted to sweet food and you like drinking it because it's the most milkshake-like thing you get on this stupid fucking diet. Stop drinking calories or you won't lose weight. If you want more protein learn to cook chicken.

  11. 1 month ago
    Anonymous

    What the fuck do you need to calculate? Eat real food and move your ass. You can have a cheat day in 2024.

  12. 1 month ago
    Anonymous

    Lift heavy weights you fucking idiot.

  13. 1 month ago
    Anonymous

    You aren’t calculating your calories correctly or you’re cheating.

    I was so fucking food addicted I struggled for ~70 days with overeating and literal food addiction, and then I read about the benefits of fasting and watched some physicians do lectures on their research. I tried it and I’m not kidding anon I broke my food addiction in 1 freaking fast. I went 36 hours of just water. Now I can care less about eating and OMAD is very easy for me now.

  14. 1 month ago
    Anonymous

    >Slice of cheese
    How big? 10g of cheese is like 90kcal
    >Omelette with cheese
    Again, what cheese? How much?
    >glass of milk
    Again, how big and what fat%? Whole milk is 62kcal per 100ml
    >fruit
    Which fruit and how much? A single banana is like 150kcal anon.

    In short, start actually measuring what you're eating bro. Also metabolism is based on total muscle mass, fat doesn't help lose weight if you don't move. Walk or stand as much as you can in a day.

    • 1 month ago
      Anonymous

      On top of this.
      >Protein shake
      Let me guess. You're making it with milk because it tastes better. Stop drinking your damn calories.

      You know how I cut? I have black coffee until 2pm after waking at 7am. I then have a protein bar and didnt eat until 6pm.
      Then I have a really high protein chicken and rice meal and head to bed.

    • 1 month ago
      Anonymous

      The package says 90cal per slice

      Shredded cheese; two pinches - middle finger, index finger and thumb

      16 oz glass whole milk; probably 12 oz because I use six ice cubes

      Apple sauce, apples, pears, peaches

      On top of this.
      >Protein shake
      Let me guess. You're making it with milk because it tastes better. Stop drinking your damn calories.

      You know how I cut? I have black coffee until 2pm after waking at 7am. I then have a protein bar and didnt eat until 6pm.
      Then I have a really high protein chicken and rice meal and head to bed.

      I use water. I actually substitute the milk in my granola or cereal with part of my vanilla protein shake

      From what you're saying about your diet its for sure that you're eating too much. You are drinking probably 1500 calories just in those shakes and then eating like 3 meals on top. You don't need any protein shakes right now, you're not building muscle and the thermic effect isn't enough to offset how many calories you are getting. Try accurately counting all of your calories in the total servings you eat with an app like Cronometer or something and make sure you are for sure cutting effectively.

      The shakes are 310cal each so I'm getting 930 of my calories from that; I don't add milk - but I'll go ahead and drop the shakes for awhile and see what happens.

      • 1 month ago
        Anonymous

        >whole milk
        wtf. you're fat. switch to unsweetened almond milk or something like that. your protein powder probably already has a sweetener so it will be fine.

        • 1 month ago
          Anonymous

          >getting milk from a fucking nut
          fuck out of here with that shit

          • 1 month ago
            Anonymous

            bruh

        • 1 month ago
          Anonymous

          Worst advice in the whole thread. Eat shit.

      • 1 month ago
        Anonymous

        >Drinking 930kcal
        I don't care how much protein that is, that's more calories than I eat OMAD during a cut.
        You could eat 400g chicken breast instead and be full forever.
        I think you're addicted to sweet foods and you're using the proteins sweet taste to cope with your addiction.

  15. 1 month ago
    Anonymous

    >, a bowl of granola

    Lmao let me guess he doesn't weigh his food

    Lol

  16. 1 month ago
    Anonymous

    >I'm too heavy to do any real extensive cardio
    >I've dropped to 302 and have been stuck at that weight now for about 4 months.
    You can walk an extra 2 hours a day compared to how much you walk now.
    That's more than enough calories to make sure that you're always eating at a deficit.

    • 1 month ago
      Anonymous

      Shit this is a good idea. I never knew how much calories that can be burned by just walking.
      Any tips for long distance walking? I'm a fatass myself, I got buff legs cause I'm a biker but when I run my angles get fucked up, and now I'm wondering if there's more to walking than moving feet left and right

      • 1 month ago
        Anonymous

        Get an audio book or good podcast, make sure you can strip off layers if you get hot, and have a zero calorie soda or something to drink as a reward when you're finished.

  17. 1 month ago
    Anonymous

    >I want to cut another ~25 lbs and get down to 275 and hopefully start jogging; if not running short distances.
    >Any insight is appreciated.
    My insight is that you have to start walking now, not immediately start jogging when you hit 275.
    Walk for a few extra hours each day.

  18. 1 month ago
    Anonymous

    >I've been taking in ~1,200-1,500 even before running the calculator so I don't understand why I'm at a stand still.
    you're either counting wrong or lying to yourself. either way, the solution is to eat even less than what you're eating at the moment.

    and you lose weight with diet, not exercise.

  19. 1 month ago
    Anonymous

    Get a 16kg kettlebell and do swings with it. Do a few hundred a day. The weight will vanish and you won't fuck your knees.
    If you are 300lbs and you do t want to be, this is the simplest way to lose the weight in addition to stopping eating badly

    • 1 month ago
      Anonymous

      Can you get a good physique off KB?

  20. 1 month ago
    Anonymous

    >I need 2,817 to maintain, 2,317 for weight loss and 1,817 for extreme weight loss;
    When you think about the margin of error of calculating your calorie balance and the margin of error in measuring your eaten calories and estimating your activity calories, the 500kcal gap you've calculated for weight loss vs weight gain isn't looking so big.
    Light walking is nice but try extended walking if you ever want a hope of jogging once you lose more weight.

  21. 1 month ago
    Anonymous

    From what you're saying about your diet its for sure that you're eating too much. You are drinking probably 1500 calories just in those shakes and then eating like 3 meals on top. You don't need any protein shakes right now, you're not building muscle and the thermic effect isn't enough to offset how many calories you are getting. Try accurately counting all of your calories in the total servings you eat with an app like Cronometer or something and make sure you are for sure cutting effectively.

  22. 1 month ago
    Anonymous

    You are probably undercounting your calories somewhere. If I were you I would
    Walk a little more.
    Skip the cheese slices.
    Go down to two protein shakes per day.

  23. 1 month ago
    Anonymous

    You've got to stop eating carbs.

    • 1 month ago
      Anonymous

      >sedentary
      lies. straight up slander.

      • 1 month ago
        Anonymous

        Nope. Totally sedentary. He just posts in /fat/ all day.

    • 1 month ago
      Anonymous

      Shoo shoo, ketoschizo.

    • 1 month ago
      Anonymous

      >muh carbs is evil
      You retarded fucking keto morons need to neck yourselves already.

  24. 1 month ago
    Anonymous

    weigh your food, increase exercise, eliminate processed foods such as pre baked goods and sandwiches or microwaved foods. Plateaus are normal, don't beat yourself up and get frustrated. You just have to find the culprit through trial and error. One example could be that your glass of milk isn't the size you think it is, or perhaps you're not accounting for the fat you use in the omelette

    • 1 month ago
      Anonymous

      The culprit is carbohydrate. Humans figured it out a hundred years ago.

  25. 1 month ago
    Anonymous

    >Diet is currently 3 protein shakes
    fucking lol

  26. 1 month ago
    Anonymous

    Stop eating fatty. SNAKE JUICE

  27. 1 month ago
    Anonymous

    just eat less lmao, if you don't eat you'll lose weight

  28. 1 month ago
    Anonymous

    >I want to cut another ~25 lbs and get down to 275 and hopefully start jogging; if not running short distances.

    I'm going to give you some solid advice here, no memes.

    You need to take the walking pill and work up to 10,000 steps a day. Jogging is out of the question until you're under 200lbs. Walk at an incline if you want more of a cardio session.

    Eat a HIGH CARB, LOW FAT diet of 2,500-3,000 calories until that stops working. You don't need cheese for fucks sake.

    Your shitty fucking 1,200 calorie diet is trash and not sustainable.

    • 1 month ago
      Anonymous

      >Eat a HIGH CARB, LOW FAT diet
      This is like telling people to microwave their iPhone. Good prank.

      • 1 month ago
        Anonymous

        You'll figure it out eventually.

        • 1 month ago
          Anonymous

          Alright I figured it out. Low-carb is best. Low-fat sucks.

          • 1 month ago
            Anonymous

            Low carb is a giant fucking meme. You're most likely not even in ketosis with all the fucking meat you probably eat.

  29. 1 month ago
    Anonymous

    >3 protein shakes throughout the day
    >a bowl of granola or whole grain cereal for breakfast
    >two folded sandwiches a day of 1 slice of bread, 1 slice of various cheeses, 3 slices of various meats
    >a bag of steamed vegetables
    >two cups of fruit
    >a glass of milk for dinner
    >a bag of popcorn
    >1500 calories

    Youre stuck cuz youre lying to yourself and everyone else. First, I guarantee you are eating more than that, but even at just that, this is retarded. THREE PROTEIN SHAKES A DAY AND A GLASS OF MILK WHILE TRYING TO LOSE WEIGHT?!?!?! RETARD?!?!

    A fatass’ brain begets a fatass’ body.

    • 1 month ago
      Anonymous

      A calorie is a calorie

      • 1 month ago
        Anonymous

        It's like fat people want to lose weight without making any changes to the behavior that made them fat in the first place. Completely retarded shit like changing their coke for gatorade or orange juice, or eating clif bars "for the protein". Just eat real food jesus fucking christ, fuck your "calorie is a calorie" bullshit just eat a vegetable for once in your fat life

        • 1 month ago
          Anonymous

          Been eating vegetables every evening for months. When do they start working? That was sarcasm.
          Not a helpful response you mook

          • 1 month ago
            Anonymous

            Okay let me try to be genuinely helpful because clearly tough love doesn't work

            I think you need to reconsider nutrition from the ground up. Whole grain cereal, granola, orange juice, and deli meats are not actually that healthy. They're better than a lot of stuff out there, so you're in the right direction. I'm not saying fruit is unhealthy, it's definitely better than most other vices, but it's not a required part of a diet. I would re-engineer your entire diet completely. The fruit is a bad satiation/calorie ratio in my opinion, and I think you're not addressing your unhealthy relationship with food in general. Stop trying to maintain sweetness in your diet. Cut out the protein shakes, 90% of the general public is not meeting your protein goals and you're starting from 141 lbs above the average American.

            An example meal would be stir frying an entire bell pepper, tossing some spinach in there and eating that with some lean meats. You can eat this until your stomach is about to explode and still lose weight.

            You really will lose weight fast even at 2000 calories/day. How about instead of going on a crazy crash diet like this you just learn to have a healthy relationship with food starting right now? You're not going to keep this diet up forever, so either you figure out your lifestyle changes required to maintain a healthy weight or you get fat again. You ought to start the healthy lifestyle now. 1,200 calories/day is not a lifestyle you're going to do for the rest of your life. This isn't just a test of will my man, I think you need to figure out some deeper issues that let you get up to 338 lbs in the first place. God speed senpai I hope you make it.

  30. 1 month ago
    Anonymous

    Bruh off the too of my head i counted lime 3000 calories in all the shit you mentioned. What the fuck. Also stop eating 15 times a day

  31. 1 month ago
    Anonymous

    Build muscle and eat 1800 calories with at least 120 grams of protein, eat good whole foods that take calories to break down (don't drink calories dumb ass). The issue is you're shocking your body by eating too little and while you lost some fat your body has adapted to the severe calorie restriction and has become more efficient at using the calories you're intaking. To effectively lose fat you need to build muscle, no getting away from that fact. Also make sure you're actually counting right. You got the right idea but you did too much too fast.

    • 1 month ago
      Anonymous

      How do you get to 120 grams of protein by staying under 1800 calories? That's exactly why I started drinking all this protein. My 3 shakes get me to 90 grams.

      • 1 month ago
        Anonymous

        120 grams of protein is 480 calories you dumb retard.

        • 1 month ago
          Anonymous

          Thanks for pointing out the obvious dingus, so what?

      • 1 month ago
        Anonymous

        3 shakes a day? Bro... I hope you don't get kidney stones.

      • 1 month ago
        Anonymous

        I'm running a cut with those same numbers, i just get most of it from meats, specially chicken breast and s little bit from lentils, are you even using MyFitnessPal?

        • 1 month ago
          Anonymous

          Not using any apps currently

          • 1 month ago
            Anonymous

            There you go, you are just eating more than you claim, and didn't even have a way to journal how much you are actually consuming, just use MyFitnessPal

  32. 1 month ago
    Anonymous

    don't overcomplicate it, you need to be in a calorie deficit. If you can't run, then walk that's all you need really. If you are staying the same weight that means you are keeping steady at around the same calories so you need to cut back a little somewhere. I have a hard time believing you are sticking to your diet as you said there is likely a cheat meal in there somewhere. Be honest with yourself

  33. 1 month ago
    Anonymous

    Why don't you just eat normal fucking food and hit 2k calories a day like a regular person? You'll still be closer to the "extreme weight loss" category.
    Fat people brains drive me fucking nuts, the doctor told my fat friend he needs to get more protein and I was like "hell yeah man I can show you some great chicken recipes." That motherfucker just started eating protein bars, which is basically just candy bars.
    Stop making this hard for yourself and just learn to eat green vegetables and lean meat. It's like you're willing to try anything except the one clear answer.

    • 1 month ago
      Anonymous

      You know what gets me? They BUY junk food to cripple themselves.

  34. 1 month ago
    Anonymous

    Literally the best exercise for heavy people is walking. At such a big size any activity is better than no activity. Plus going for a walk everyday is easier to stick to and not get tired of and quit. And high intensity exercise when you're heavy can fuck up your joints. It's really what you're eating that matters. Eat right and stick to it. Think of it as a lifestyle and not a diet. If you eat something unhealthy over the weekend or a night out with friends don't relapse from it thinking I ate an unhealthy meal today might as well eat bad the rest of the day. Just think of it as a chance to reset yourself and see if you can go longer without a cheat meal next time. Better to eat healthy 6 days out of the week than not eat healthy at all. I'm a fatty myself but I'm getting healthier and losing weight from doing all this stuff I'm saying now.

  35. 1 month ago
    Anonymous

    Try fasting, one meal a day would be a good start, just don't eat your entire TDEE in one sitting

  36. 1 month ago
    Anonymous

    Truth is, it takes a long fucking time for your body to get with the program and finally start burning off all the excess energy it had been storing as fat. Two years ago, I was 315. Quit pop, quit drinking, daily diet consists of yogurt with blueberries and granola in the morning, salad of romaine, onions, spinach, feta, and vinegar for lunch, chicken breast, broccoli and rice for dinner. That's it, I have eaten this every single day for two fucking years. Started walking, then going on hikes, long bike rides, started lifting. I lift four times a week, I do yoga every other day, and I spend my weekends and any vacation time going on long hikes in the mountains. I've been stuck at 240 for the past year, sometimes I dip to 235 but pretty much stay at 240. I just keep plugging away, because this happened at the beginning; I quickly dropped to 280 and was stuck there for what felt like forever. It doesn't help that these weights are still bad for your joints and make exercise difficult, but you and I got ourselves into this mess, and we'll get ourselves out as long as we stick with it. Keep going, don't give up, don't stop what you're doing, it worked twenty pounds ago, it'll keep working so long as you stick to it, even if it's slow.

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