Need some ideas

I realize this is my first post here, but I've been lurking (here and elsewhere) and researching for quite some time. 

So first the simple.. 

- I'm a 52 yr old male.

- Other than one time when I got really sick in the 80's I have NEVER lost a pound gained. 

- Other than the once-a-year I would need to take a fitness test when I was in the Navy ('77-'91) I never did any formal exercise.   I don't have issues doing hard work if I need to, moving stuff, building stuff, I just never exercised.

- I do consider myself active.  I'd rather walk when I can, take stairs instead of elevator etc..

Ok... now the fun part (he said sarcastically)...

I'm 6'4"  while charts vary, most say I'm obese.  I weigh about 290 and the charts say I should be about 205.  I would be happy to be at 220.

Now... some oddities...  at least for me...

- I RARELY break 1500 calories per day.  I eat one somewhat full meal per day for dinner, I don't like sugar or salt.  I drink coffee black.  As example, if I have a donut, it's plain... not glazed with anything.  etc etc..

- I sometimes snack a little... but very little.  baby carrots, fruit, etc...  This is all included in the less than 1500 calories per day.

- The ONLY place I have fat is my belly.  None on legs, none on arms or feet, or neck.. .just belly.  

- What I find odd, is that I only have a 46 waist, so essentially NO ONE believes that I'm nearly 300 lbs until I get on a scale and show them.

So here's the deal (thanks for reading so far),

The extra weight has to go.  For the past year or so I have felt it.  I can't stay on my feet as long, I'm not comfortable sleeping,  Suits that used to fit loosely now cant' be buttoned. 

If I do any exercise, I put on weight. 

Now I know some are going to read all this and say "BULLSHOT"..  fine...  I have been honest, and don't believe I have left anything out.

I really want to loose this weight, but I have no idea how.  Exercise I will gain weight... I'm already eating LESS than any EXTREME weight loss diet recommends, but this is how I have been eating for at least the last .. well forever..   I've never eaten much..  I've never eaten more than one meal a day (a few exceptions once in awhile, but you get the idea). 

In 1976 I was 195 lbs... so I guess I've averaged a gain of 3 lbs per year, which isn't all that bad... cept I've been doing it for 30+ years.

All of the exercise plans say I need to loose weight FIRST as I'm too heavy to run and such.  In fact... I checked out surgically removing the belly fat, but as I am considered "obese"...  they won't do it.

So what do I do ????    I'm open to any reasonable suggestions.

Hi everyone -

I am 50 years old and finding that middle age is quite unforgiving on weight gain.  I recently had a back problem that reduced my ability to exercise and I put on an additional 15 pounds that is now near impossible to lose!  I am 5'10" and weigh 170.  Of course all of the "charts" say that's perfectly fine.  Not OK with me as it's all in the middle!

I am a senior manager at a food manufacturer in Vermont (80% desk job).  I've been with my partner for 24 years, 2 cats, 2 step-children and 2 grandchildren.  I love to fish but haven't been able to launch my boat yet this year due to my back.

I have a few questions, comments and suggestions.

I'm a 52 yr old male. ...  

I do consider myself active.  I'd rather walk when I can, take stairs instead of elevator etc..

What is your average day like in terms of activity?  What kind of a job do you do?  What do you do in the evening?  How much time do you spend sitting or lying down?  Unless you have a job which involves being on your feet and moving most of the day, I'm afraid you are fooling yourself if you think you are active, especially since you don't do any activities just for exercise.  Walking from the car to the desk and walking up stairs a couple of times a day and a little yard work on the weekend does not qualify for active.  It might be more active than other people, but some people might as well be dead for the amount they move!

 - The ONLY place I have fat is my belly.  None on legs, none on arms or feet, or neck.. .just belly.  

To have fat only on the belly is a very common thing in men.  Unfortunately, it is probably the least healthy weight-gain pattern, so I'm glad you want to change.  You probably have a lot of fat around your internal organs, what they call "visceral fat". 

- I RARELY break 1500 calories per day.  I eat one somewhat full meal per day for dinner, I don't like sugar or salt.  I drink coffee black.  As example, if I have a donut, it's plain... not glazed with anything.  etc etc..

How do you measure your calories?  Do you weigh your food?  For example, how do you figure out the calories in your donut? Also, what would a typical day of eating include?  (By the way, if you eat a donut, you like sugar .  Plain donuts have lots of sugar.  But that's not terrible.  I eat an occasional donut too AND I eat more calories than you on an average day).

If I do any exercise, I put on weight. 

What type of exercise are you talking about?  Do you mean weight training?  I think you DO need exercise, but you should stick with walking or other type of low-impact cardio.  Could you commit to an hour a day of walking?  If you can't, how about 30 minutes?  Every day!  You will not gain weight from that unless you increase your eating as well.  After you lose 20 or 30 pounds, you can add in some strength training, but concentrate on your core muscles and your flexibility, not your arms and legs. 

I started losing by walking during my lunch hour and on my 15-minute breaks.  I would also try to do extra walking in the evening.  Then I started hiking on the weekends.  As the weight came off, I increased my exercise.  Now I go to the gym several times a week, walk on my breaks, and do strenuous hikes of 10-20 miles at altitude on Saturdays.  And it feels great, especially when I remind myself I am 54!!! 

If you don't mind answering the questions I have asked, and can commit to some walking every day, I'm sure you can get started on the road to significant weight loss and improved health!!  Good luck! 

Good questions and observations.  Yeah, I guess compared to many people, I don't do much.  I have what is classified as a desk job, but it involves me walking throughout the building often.

To give you an idea of what I eat in a normal day.  Most days to drink I will have 32 oz of Coffee (what my thermos holds) and a 16 oz mocha, and 32 oz of water. 

I'll usually have some sort of a snack.  One of those 4oz yogurt things, or handful of baby carrots (8-10), or maybe a small bag a chips.  Just depends on my mood, but it will likely be one of those.  I don't usually eat lunch, if I do... a salad, or a wrap.  We have a lot of really cool fresh food type of places, but.. as I said.. as part of routine... I don't have lunch.   Dinner is likely what most consider a regular meal.  My other half likes to cook...   Not a lot of meat.  Chicken or Fish usually.  She cooks smart as well.. 

This has been my routine for at least 30 years.  Oh sure... there's the steak dinner once in awhile... there's the run to McDonalds once in awhile...  but one every couple of weeks there's a splurg like that.  Once a week I'm likely to eat a real lunch as well. 

I have been tracking my Calories today...  I'm up to 1297.  Today was a rare day cause I had lunch (a burger), and that donut this morning.  For dinner I'll likely have a yogurt as I probably won't be hungry.  

I don't eat a little because of any diet or anything.  I just never ate much.  Everyone around me seems to eat 10 times what I eat. 

I was on a diet once... I humored the doctor.  I logged everything I ate, and tried eating 2000 calories per day...  I got close some days... 

I read my earlier post, and It looks like I inferred I am constantly gaining weight... that's not it at all.  (I should proofread more).  I will maintain a weight.. then maybe on a vacation or something along those lines splurge.. putting on a few pounds.. then remain at that weight for several months until the next time. 

I was 250 for about 5 years, then we did a couple of years of SCUBA and I got up to 270 and was there for 3 years.  The last four years I gained these last 20 lbs in spurts as well as we did a cross country move (gained 10 lbs in two weeks eating junk)...  etc...  If I don't splurg, I'm sure I could stay at my current 290 from now until I die....  I just don't want to maintain.. I want it gone.

I would agree with keeping the same diet-wise (no lower, but no higher) along with adding .5-1 hr. walking every day. Sounds to me as if you've lowered your metabolism and walking (or easy cardio) will bump it back up.

Right, I don't think the food part of the equation is the real problem.  You need more exercise and to get your heart rate elevated for at least 30 minutes and better yet, 60 minutes per day.  Because you don't have a big lunch, that would be the perfect time to walk.  If the weather is bad, maybe there is a covered mall close by.  Or you can find some stairs to go up and down for 30 minutes.

But I am still curious as to how you count your calories.  Where do you get the numbers?  What did you put down for the donut, the mocha and the burger?  At home, do you measure or weigh your portions?  How do you figure the calories in your wife's cooking?

It also sounds like the diet you've chosen isn't a balanced one.  Just because it's low cal , doesn't make it right. Try balancing the meals you do eat, that plays a huge part on keeping satisfied when you eat.  Low cal is great, but it also has to be filling , which the balance plays a huge part. Try getting the food groups in each meal if possible. You may find that helps a lot also.

Thanks everyone for the input.

I  "count" calories by reading packages and such when I have time, or I've used calculators on occastion..  Just trust me.. I don't eat much.  I "maintain" weight just fine...  but over the years I have splurged on occastion...  gain a lb at one time.. then another.. etc..

Bottom line is I haven't been back as the information that's been shared is just depressing.  Exercise isnt going to happen.  That's it.  I don't have time, I don't care to make time.  I'm starting to feel the affects of lugging around the extra weight and my clothes don't fit anymore.   I've had arthritis (rheumatoid) for over 30 years.  I take nothing for it, nothing for the pain. 

I'll buy new clothes...   The old me is gone, and I'll get over it.  I can still out run, outlast and out work people half my age when I want to...  I pay for it afterwords, ..... but with being in pain 24/7 anyway...  it's all about perspective.

Thanks again.