Hey,
For the last month or so I have been wanting to get on a nice diet and exercise plan. Be fore I go any further I should tell ya I am 15.
About a year ago I had a serious knee injury in football. I was going to have to wait a year for my knee to get 95%. THen during last summer I hurt it again. Getting another year off. Well I have never missed a game in football before my injury. Now Im missing two years!
But anyways I am 286 pounds now. I havent been eating more its just I cant exercise because of my knee that well.l I can ride bikes,walk,play some basketball, etc. But I have a lot of confidence now and I want to loose wieght. I have about 1 year to loose 46 pounds. Think I can do It? If anyone can suggest a eating plan for me I would love it, thanks.:( :o

Hi Boy,

I like you gained weight after an injury. While my food intake did not change, I gained weight from lack of activity. It was nearly a year before I could even walk around the block so I now the frustration you are feeling. Ask your doctor and/or physical therapist what types of activities you can engage in. Start out slow and gradually build up your activity and duration. You will want to work your entire body to get into shape. Be determined and you will be successful. Try not to snack alot or eat late at nite. I eat only when I am hungry. I eat slow and I stop the moment I am full and that seems to work. Your doctor may be able to advise you or your doctor might refer you to a dietitian for suggestions on your weight goal. Good luck! P.S. Perhaps you could change your screen name. That name does not honor you. You deserve better.CJL


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Here's what I did to get started:

Exercised 3 times a week for at least half an hour. This could be walking or biking or anything aerobic. Once I could do that (and still move the next day) I increased to 4 or 5 days then increased time. Once I had done that I added weight training and do cardio everyday (occasionally taking a day off for good behaviour or pain).

Changed my calorie intake to 1400 and tried to keep my fat below 35. (Since you are male and a bunch taller than me, you might want to start at 2000 and 50.) I then kept adjusting so that my weekly weight loss was 2 pounds.

And water. At least 64 oz. with 8 oz. for every 15 minutes that I exercise.

The good news is that I also have a knee which dislocates from time to time and ankles that seem to be constantly sprained and painful. Afer losing about 20 pounds, the pain started to lessen and my knee doesn't dislocate as often. I don't know whether it's the muscle or the lessening of the pressure but it will probably help your injury to lose some weight as well.

Good luck with your journey and a year should be plenty of time to lose the weight if you are dedicated.

I have serious ankle problems (I've sprained them both, badly) and my knee has always acted up. I found that doing some serious stretching after a workout really helps with the knee pain. But ask your doctor. My knees are messed up because of arthritis (I'm only 21) but yours might require a different sort of care. Just remember that you cant go from zero to sixty like a car does....it takes time, you need to ease yourself into it. Up until this point I was able to jog for a workout, but I've found a program that eased me into so that I dont have any major pain the next day. I know you cant jog, but walking is a good form of exercise, just keep a brisk pace....and biking is excellent too, remember brisk pace and a medium level of resistance....hope this helps. Dont lose focus or hope if it takes some time. The good things always do. :D