How do i help my fat sister?

[baseline_9]

3200 cals for a girl trying to looses w8 is way too high probably...

Can we have her full stats

And yes for a noob you can build muscle and loose fat at the same time

[Jasongu9999]

TY baseline. She's 5'6 275. I don't know her body fat percent. I don't know if this helps or not. I can tell her to get it tested. 28 yrs old. I don't know if this helps much. What are you thinking about calorie intake? Also what kind of work out do you think? I was going to put her on
5x5 program to try and build a good base of muscle as she loses, but I don't even know if that's a good idea or not.

[gbrice75]

WAYYYY lower calories (don't starve her, but keep in mind most GUYS don't need 3200 cals) and wayy more cardio for starters.

[Jasongu9999]

Thank you very much gbrice.

[SlimmerMe]

my .02
Here is something to help out on a psychological level for someone in her situation.
There is something called "friendly enemy"
A Friendly Enemy is someone who comments on what someone is eating/exercising whether good or bad
Examples:
I am so happy to see you didn't put sour cream on your baked potato.
You are doing so well to eat just one serving and not go back for seconds. I am so proud of you.
One more slice of pizza and you know exactly where that goes! straight to your hips!
I am so glad to see you jogged today even though it was freezing out.
Man, the last thing I wanted to do today was walk in the rain, so I went to the mall.
If you could just eat one cookie and not the whole bag.
I have just never liked chocolate. I like salty things so I have never understood what the big deal is.

When someone like your sister is in this condition, any remark, good or bad could trigger her. Anything. Once she starts her new regimen then please try to avoid making any kind of comment pro or con. She will actually need to tell people to do this. She will need to explain to everyone that she needs their support without having any "friendly enemy" comments from anybody anytime. Especially from those closest to her. Even a certain "look" could do it to her.

I hope this helps. I came across this term years ago. At first I thought it kinda left people out of the loop/ process of helping. But I have noticed that when someone has an emotional eating problem which I am assuming/guessing your sister does, then it is very important to honor her process by leaving the p-nut gallery out.

Remember: she is not a BB nor someone who can probably discuss her weight issues for too long. She is not cut from the same cloth as the members on this board who dedicate every morsel to their physical life. The members here are "open" to suggestions and tips and welcome feedback to move forward in their quest for perfection. I bet she thrives in something else apart from your world. Something she feels confident about and excels in way beyond other family members. I am guessing it would not bug her one bit to hear constructive criticism in her field of expertise since she would more than likely want to hear in order to improve. And since she is confident, then her soul would not feel poked. But at her weight and age, her world is not this world here at the AR. Try to keep this in mind.

She is lucky to have a brother who cares so much. And even more lucky to have one who knows how to educate and help her make a plan that will work. A plan she is comfortable with so she will do it. Not to please you, but for her own health.

Best of luck to her.

[Jasongu9999]

Thank you slimmerme. I'll keep that in mind and make sure to avoid triggering her.

[Sicko]

Ahah!!! I see what everyone was talking about by the posts being flipped...

[Jasongu9999]

My sister wants to go on a diet/excercise routine and wanted me to help her out. She's about 275 lbs and wants to lose weight and avoid loose skin if possible. To minimize loose skin I told her to build muscle. My question is, is it going to be possible to build muscle while losing fat? My plan as it stands is to have her on about 3200 calories a day 50/30/20 6 meals a day, and heavy lifting 4 days a week, cardio 2-3 times per week. It seems to me her best chance is to keep what muscle she has and slowly shed fat. She's 28 yrs old and has no lifting experience. If anyone can help me out I would appreciate it.

[SlimmerMe]

You are welcome. Now the "reality" of how to help her which I am sure you have thought of but just in case:

Have a cook-a-thon
Prepare a lot of meals for her to have in the freezer:
ex: some chicken breast with a tasty sauce for microwaving later
and anything else you can think of for pre-cooking that she will eat per your recommendations
Stock that fridge up! Load it up with good choices.

Arrange for a personal trainer and if cost is a factor, then for Christmas tell her you are going to come by her house at a pre-arranged time 4 x's a week for a 30 minute walk preferably first thing in the morning. And this walk should not start out fast by keeping up with you. Even a slow walk at her weight will get her heart rate up. Ramp the pace up gradually. And if not you or a Trainer, then help her find someone who will commit to this. She has got to have a partner who will do this with her. There is something about knowing someone else is coming to the door which makes people go out the door. Get this plan worked out asap. A walking partner. (now this is not a Friendly enemy...this is hands on support with making a pro-active plan)

Empty out her cupboards and refrigerator with her. Get the sugar out of the house and stock with healthy food which you know are on the list here in this forum. Foods she likes that she will be willing to eat. And some low cal foods from the freezer in the supermarket. GOT to have choices ready and available.

Honestly to try to put her on the diet suggested here will be just too much. If she is up for it, great. If not, then try to replace bad habits with better choices and the weight will drop off of her.

Try to get her to agree to writing everything down. Ask her to go to a special stationary store and pick out a pretty journal/notebook which she can have on hand. Or if on her phone/computer, help her set up an application. She needs to write it all down. Everything. Not for your eyes, but for her to see. Food and Exercise.

Please try your best to convince her to start this program now. And to not wait until after the holidays. Get a pen and paper out and show her the math. If she even does one thing, like the walks for example, then by the time the first of the year rolls around, she will already be ahead of the game.

Tell her that with her age of 28 she is actually in a good position since she still has a lot of hormones to help shed the weight.

[bigslick7878]

Ahah!!! I see what everyone was talking about by the posts being flipped...

What in the hell????

[Sicko]

What in the hell????

sOMETHING WAS up with the site..posts were being put at the top of thread and vice versa..I read other guys posting on this and didnt know what they were talking about,but saw what they were talking about in this thread...Dont trip I was just thinking out loud..heheheh

[Tony Stacks]

My sister is also trying to lose weight. She is cutting so that she can join the Army. She is on a low cal / low carb diet with an intense cardio program ED. So far she has lost 20lbs. in the last 5 weeks. She is also taking multi vitamins, drinks a lot of water, and is on a cycle of oxyelite pro. She says it is a great source of energy as well as a great appetite suppressant.

Best of luck to your sister bro!

[gbrice75]

Slimmer is most definitely the female pimp of this board, great job!!!

[SlimmerMe]

Slimmer is most definitely the female pimp of this board, great job!!!

I am taking that as a compliment!

[gbrice75]

I am taking that as a compliment!

Most definitely! I'm the gimp, you're the pimp! =P