Need help for a wonderful friend who will not let me pay him for the help he gives but is worried about his weight.

[efhmc]

He says it every time we meet. He is over 300 lbs and should be at least 75 lbs less. He loves cola drinks and says he likes caffeine. I think the drinks are an easy fix but can some one direct me to a diet for him. He likes to cook and is not one of those only meat men.

[MLAA]

1. I have a couple of ideas

1. Eliminate most/packaged foods. This includes most frozen and boxed meals that you just have to heat. Start every meal with some raw veggies and and a little hummus for an appetizer that is satisfying and filling.
2. Take a break from dining out.
3. Start taking a walk every day and increase distance/ time every couple of days. Start this even if all he can go is 5 minutes to start with. If you are in a position to join him that would certainly help motivate him 😉
4. I found diet colas don’t taste good to me, but diet light soft drinks like gingerale or 7 taste pretty good and once you get use to them the regular ones taste way too sweet.
5. Don’t eat after dinner and don’t eat dinner late.
6. Keep a food journal where you write down what you eat and drink with an estimate of the calories consumed. You can google the food item and get the calories. Once you do it a while you can manage the journal without having to look everything up.
7. Weigh yourself at a regular time once or twice a week.

Best of luck! Sharing the above with someone who also wants to lose some weight or get in better shape make it more fun. 🩷🩷🩷🩷🩷🩷

Edited to add this link as an example of a calorie calculator. You can use it to determine how many calories you should eat to maintain, lose or gain weight based on your current starting point.

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

[niyad]

2. He is very lucky to have such a caring friend. I am leery of programs

with the word "diet" in them. .keto, paleo, macro, etc., but that is a personal quirk. But suggest that he not fall into the "diet" soft drink trap.And maybe avoid salt as much as possible. Again, these are personal observations.

[DaBronx]

3. A nice gift

Would be a water bottle and encouragement to walk every day if they are able. Start slow and short distance, then increase as stamina allows.
Regarding diet, hard to say without knowing preferences. The fact that he likes to cook is a great thing. Calories in and energy burned is the magic formula to calculate. Exercise will definitely help.
There is a new app called Cal AI that allows you to take a picture of your food and it counts the calories. People seem to like it and it’s easy to use.
Best of luck to your friend. He needs to have a cheat day when he can enjoy his coke.

[efhmc]

5. Thank you so much. I will try your suggestions.

[Hope22]

4. Many flavored seltzer waters are unsweetened.

They are very refreshing.