I've got a friend who needs to lose some weight. He's just starting uni and is ready to make a change. He's asked for my help and this is a bit out of my league.
He's 6' and about 370lbs. He does no exercise but is open to daily walks (as at this point he ends up in physical pain trying to do anything else) but I don't know how long he should walk.
And I don't know what to suggest for a diet or even how much he should be eating. He's a somewhat picky eater and has a hard time with veggies (but manages with V8 - I know it's not an answer, but I'm thinking low sodium V8 is better than no veggies - or sometimes veggies blended into soups) but everything else is fine (with the exception of fish).
What I could really use is maybe a sample meal plan for him for 3-5 days and how long he should be walking each day. He plans on more exercise once it doesn't put him in extreme pain, but I wanna stick to the basics for now. Eating better, getting in some walking. Thanks in advance.
He should walk at least an hour daily. The more, the better. He really needs some activity.
At his weight, his diet needs to be all about portion control. As you say, stick to the basics. Get him eating 6 times a day, small meals, and walking as much as possible.
blazindave
08-27-2007, 06:44 PM
A stationary bike could help him.
Snoobper
08-27-2007, 09:24 PM
He should walk at least an hour daily. The more, the better. He really needs some activity.
At his weight, his diet needs to be all about portion control. As you say, stick to the basics. Get him eating 6 times a day, small meals, and walking as much as possible.
I don't know much about weight loss, but... what Rayn said.
The 6 meals thing should speed up his metabolism. Also, tell the guy to drink a lot of water.
TeckMan
08-28-2007, 12:23 AM
If you're in that bad of shape getting a physical first might be a good idea. If you do choose this route then that pretty much answers the rest of the questions as you can direct them to a medical professional.
If you don't want to that is perfectly understandable, a simple checkup can be quite expensive. Remember to start slow. If you are not physically active at all right now (someone else does your grocery shopping etc) then I would just start with 20 minutes of walking once or maybe twice a day and work up from there. If you do get some activity you can start higher. Just make sure to start slowly and work your way up steadily.
As for food there are a few threads on here but basically you want to eat complex carbs and lean cuts of meat. That's ideally but the same principle applies to diet changes as to exercise; start slowly and work your way up. If you're 370 right now your diet must be really really bad. Make some small changes at first. One of the best ones is to eat more of your food earlier in the day. Everyone is different but I eat about 75% of my daily calories by the time it's 6pm. Use common sense. Sugary and processed foods are very bad for you. Since you are still probably struggling with cravings (these will go away as your food-discipline increases) you will almost certainly still need to have sugared foods in there somewhere. You're going to need to ween yourself off them. Given that, it's best to have sugar before during and after exercise.
Rest is very important. 8 hours of sleep is fantastic but keep it above 7 and you'll be fine. Start taking a multivitamin and drink a lot of water. A tall glass of green tea or regular cup of coffee is a good idea as well.
Good luck and remember to start slow and work you way up. You're only racing against yourself and slow and steady will ensure you cross the finish line.
A "friend" huh?
Yes :-P. Unless I underwent a sex change and put on 250lbs overnight...
his diet needs to be all about portion control. As you say, stick to the basics. Get him eating 6 times a day, small meals, and walking as much as possible.
Sounds good - that's kind of what I had in mind.
If you're in that bad of shape getting a physical first might be a good idea. If you do choose this route then that pretty much answers the rest of the questions as you can direct them to a medical professional.
-_- it really isn't me. I'm a 130lb female.