Pic related is pretty close to how I look. I'm on my way to 300lbs

Pic related is pretty close to how I look. I'm on my way to 300lbs.
Any advice on how to start losing weight? I'm genuinely afraid that I cannot handle weightlifting anymore (even though I used to enjoy 3-5times a week) and definitely cannot run.
>Stay at home dad
>Almost never cook my own food
>Eat one meal a day usually (dinner)
>Almost no physical activity (besides walking with the baby, changing diapers/feeding, etc.)
>Almost no sleep.
>Sleep apnea, cannot afford cpap. Always tired as fuck.

Attached: 3nVLZkr[1].jpg (520x472, 29K)

bumping because I actually care about this. I don't give a damn about how I look to other people, I just want to be healthy enough to be safe for my family.

Go to Jow Forums. Read the sticky. Calories out > calories in.

>stay at home dad
This is honestly the dream, and in exchange for the bare bones advice I'm about to provide I would love an explanation on how you swung this.
First off
>Diet
Your entire diet has to change. When I wanted to start exercising, I didn't physically exercise for about a month beforehand after making the decision. While my case is a bit extreme, I entirely cleaned up my diet before going through with the routines. Your body can't work off of garbage, which I largely suspect is why you're often tired even with your sleeping condition.
Water. Nonstop water. If you think you need pop or an energy drink, you don't. Stop that shit. It's ltieral poision to you.
If you need energy, pop a fucking caffiene pill. No more than two a day.
Considering you're an adult, you know what a good diet is. Veggies and lean meats. Lots of chicken and fish, less burgers and steak.
>Exercise
Start off with the really basic stuff. Just stretch. Every morning and every night. Do this for about a week.
Start pushups off of kitchen counters, called pushoffs. They're super simple, and when you get a good angle and groove going they can actually help you pump a lot of iron. Eventually you can upgrade to the bathroom sink, then a bathroom, and then the actual floor. This is a recovery program for the week and infirm, should suit you nicely.
After the very basic scretch and pushoff routine, and a month of clean eating? Get jogging, fatass.

>get physical activity
>get sleep as much as possible, avoid caffeine, sugar, eating too late, and anything else that will fuck up your sleep patterns
>eat 3 meals a day + snacks (exceedingly important to do this)

>apnea will clear up as you lose weight

>Go to fit. Read the sticky
The whole cico thing isn't as much a problem for me, as my intake is (usually) low. Just so little activity that my output is low and I am genuinely afraid of what exercise might literally kill me.
I do not have a GP to visit and ask for three months. Long story.
>In exchange for the barebones advice I'm about to provide I would love an explanation about how you swung this.
1. Lazy as fuck, but finally got to a point where I had to provide.
2. Worked a job to provide for me/wife where it was so bad I literally hated my life the point where I didn't want to live short of taking care of her. Didn't show this until ~3 years in.
3. She got a job, I went back to school. Was working a mainly physically demanding job, more brainy person. We agreed I would be best suited to finish my degree.
4. She got decent pay, so we decided to have a kid. I'm still in school. (She's always been a worker, so no surprise she makes enough to support us.)
5. I could get a job, but we either have to get a babysitter (too expensive) or she has to quit (why have her quit when I could just take care of him.)
6. Stay at home dad.
Now,
>Water nonstop. If you need pop or an energy drink, you don't.
Never said anything about energy drinks, but I literally have 2-4 every day.
>Exercise program for the weak/infirm
>After basics, get jogging fatass.
I really wish I had irl friends like you. Would probably never have gotten this bad.

You need to work on the sleep apnea. I suffer from mild apnea myself, and insomnia. You don't have the energy to get out of the house or do exercise anywhere, if you're constantly yawning and lethargic. You don't need a gym membership to lose weight. Do you have a fitbit or a step counter (or can you do the math in your head?). Try to make a habit of going outside for walks. Start with a goal of 1 mile every other day. After a couple of weeks, go up to 2 miles every other day. Eventually get up to 3 miles 5-6 times a week, if your knees and joints permit. So that's the exercise portion. Not rocket science.

Nutrition- One meal a day is favored by a vocal minority. I've done it in the past, and it helps with keeping calories down, but it's unsustainable imo. You should stick to 2-3 meals a day (not a fan of 5 meals a day either). Invest in a food scale if you don't have one. Install myfitnesspal on your phone or computer. Everything you eat for the next month should be inventoried into myfitnesspal. You will need to learn portions and the calorie content of everyday foods and meals you eat. This is an exercise in restraint, but also helping you become an active participant in your weight loss. Eat 1500 calories a day. Doesn't matter what you eat exactly. Thermodynamics means that you will lose weight if you have a negative energy balance. I will suggest, however, that you include a high portion of lean proteins so you can feel full. Fatty foods are filling as well, but they're the most calorie dense (bad if you're cutting) so you have to be careful. Carbs are not the devil. You don't need to be one of those keto guys. But I also wouldn't advice you eat 1500 calories of rice and pasta a day either.

For more specific advice, go to fit and look at the sticky. Look up motivational videos and days of eating from people on "cuts".

I used to weigh 350lb, and now I'm down to 200lb. It can be done if you do what I mentioned about walking and calorie counting.

Glad to be of service. Tell your wife about your plans, she'll support you.

>Sleep apnea, cannot afford cpap. Always tired as fuck.

This is your main problem, you need to fix this first. Why did you choose to have a kid when you're this poor? Lmao

Your intake can't be that low if you're so far over weight. Eating one meal a day fucks with the way your body metabolises energy intake, yes, but it's still storing it as fat but seemingly never using those stores or you'd be losing/maintaining weight.

>Implying the decision to have a child is ever a logically sound decision.
She was making a good bit more when I stuck it in her. Shit changes in 8 months.
I've even got a cpap, and we have insurance. I just don't think that her insurance covers DME like mine did. Really should check, just lazy as fuck.
My fault for saying 'on my way' to 300. Been pretty steady at 280.

Go to Jow Forums.

But basically, if you want to get healthy, you have live healthy. Learn how to cook simple dishes and eat a balanced diet. Make sure every meal has veggies and/or fruits. Stop drinking whatever you drink and stick to water. If you want something more adventurous, limit it to natural fruit drinks like orange juice, not Sunny D. Plan your meals, don't eat more than your recommended calorie level per day. Go outside. A lot. Everyday. Do things outside. Make a garden or something. Just get outside and walk. Do a lot of walking, because that's the exercise that's going to save your body. Be wary of ankle wear and tear. Drink plenty of water and take plenty of breaks. Even if you only walk 20 steps and have to sit down, that's okay. Just take a lot of breaks. Also, make sure your shit is regular. I mean your literal shit. Look at its consistency and try to establish a shitting schedule. If you aren't regular, you are missing something in your diet.

go to Jow Forums.

eat more fiber and lean protein. Sleep on a regular schedule. Severely limit carbs, fats, and sugars. No, steak and bacon are not good for you. Juices have more sugar than sodas. Avoid fruit smoothies (if all that fruit was on a plate instead of in a smoothie you would not be able to eat it all). Exercise a lot.

tl;dr oats & squats

>Juices have more sugar than sodas.
Sugar isn't the only factor, brainlet.

Fix what you eat. Exercise won't even be necessary if you eat well. Drink water and nothing else. As for food, eat mostly veggies. Don't use any fats while cooking, try to limit oils as well. It can still be good as long as you know how to season properly.

Eat what you normally eat, only less. One sandwich for lunch instead of two. One serving at dinner. Cut out one usual snack time per day.

The process will be slow but the weight will come off and stay off

If you're 280 pounds you're eating enough calories to maintain 280 pounds of weight. There is no other explanation. No if, and, or buts.
Calories in > Calories out = gain weight
Calories in < Calories out = lose weight
Calories in ~ Calories out = maintain weight
This is not a complicated process. You need to actually write down what you ate each day then count the calories.

Don't eat carbs. No bread, pasta, beer, candy.

Pay attention to carb amounts in food. Try almonds, salad with chicken or steak, eggs cooked with some oil, mozerella string cheese. Don't eat breaded meats.

For a sweet tooth, buy frozen berries and blend a little bit of them with a red grapefruit. It's extremely sweet and the berries cause a reaction that tells your body to store less fat. The grapefruit has a strong artery cleaning property as well.

Obviously a proper diet is the key in losing weight. Junk food doesn't give you the necessary nutrients to give you the energy to exercise. You grow tired easily and the one cause to make you feel so exhausted.
Only drink water. Keep your carbs to a minimum. No bread or pasta meals. Only drink boiled ice water and lots of it. It will help you burn lots of calories and fill your stomach nicely. As for exercise, start small. Take long walks every day, maybe for few weeks and try to add more exercise gradually until you start to jog around half to one hour every other day.

>one meal a day is not healthy.
Eat often so your body helps with burning more energy.
But eat healthy stuff like meat, greens and dairy and eggs.
This will also give you more energy during the day.
Put in breaks so you get physical activity.
Eg bike to the other side of town to buy lunch so you get a break + move your joints.
I know biking is not enough to loose weight, but do stuff you want to fit into your life so it doesn't feel like a burden.

you're an idiot. count your calories. at 280 you should be burning over 2k+ a day even if you laid in bed not moving. this means you're eating over 2k calories every single day. i don't care what argument you have in return, this is simple thermodynamics and you are not above the laws of physics. count your calories.

Spiked blood sugar is a major concern at his weight.

>one meal a day is not healthy

literally factually wrong. intermittent fasting has a FUCK ton of benefits.