I'm 300 lbs and need some advice

Look, I'm 15, about 5'9", and weighing in at 275 lbs
basically, I'm way too heavy.
I've tried everything already—hit up one hospital, saw two private doctors, tried some DIY diets and stuff.
Can you guys give me some actual advice? You people who actually lost weight? Because I feel like I'm in serious danger here.
I tried hitting the gym for two months, but if you go alone, you get bored fast, so I quit.
Then I signed up for kickboxing, but the workouts were brutal. I ended up quitting after a few sessions because my body couldn't handle it—everything would ache so bad I wouldn't recover before the next session.
I tried counting calories and dropped 18 lbs, but then I gained 35 lbs back the second I stopped dieting.
Then I went to a doctor and did acupuncture—they stuck needles in my ear or something, supposedly to stop cravings—and I lost 11 lbs just to gain 33 lbs right back.
With my most recent doctor, I went from 255 down to 227, but once I stopped seeing her a year ago, all those pounds came flooding back.
Today is actually the anniversary of when I started with that last doctor, thinking I’d finally stay thin this time.
The thing is, whenever I stop a diet, I gain it all back, even though I don't think I eat that much.

Here’s what I eat in a day:
When I'm at school in the morning,
I grab a sandwich or a small pizza around 9 AM.
Sometimes if I'm still at school, I'll pick up a Twix or a Bounty bar, but not that often.
I get home around 2 PM and eat whatever was cooked—if it's stew, I'll have maybe two bowls, and if there's meat, I'll eat a normal amount, like two chicken thighs and something else.
Then for dinner, I just have 2 or 3 slices of bread with some spread or deli meat.

In my opinion, that's not even that much food.
So please, if you have experience or know someone who does, leave a comment. I really need some support here.
Neither me nor my mom knows what to do anymore.

And please, don't leave comments like:
"You're just fat and you'll always be fat,"
"There's no help for you," or "Just eat less and work out more."

If anyone can help, I live in Washington, D.C.
Thanks in advance for the support. Maybe your suggestions can help me get out of this mess.

You’re eating way too much, and let's be honest—it's mostly junk. If you want to drop the weight, there really is only one way: hit five small, nutritious meals a day and get moving regularly. Seriously, walk into any Whole Foods or even a local Target today and you'll see aisles upon aisles of nutrition books. Nobody can pretend they don't know what a healthy plate is supposed to look like anymore. Skip the chocolate bars for snacks and grab some fruit instead. And here's the big one: NO DINNER. Don't eat anything after 6 PM. Cut out the bread, white flour, processed sugar, and pasta. Instead, lean into whole grains, fish, and yogurt. It all comes down to willpower, though. My mom actually lost 50 pounds and hasn't gained a single ounce back, so if she could do it, you definitely can. Just don't cheat on yourself. Remember, your life is literally on the line every time you give in to a binge. Plus, let's be real—overeating is usually just a symptom of something else. Find the root cause of why you're stuffing your face and fix that first, otherwise, no diet or workout plan is going to stick. Hit the gym two or three times a week (or go swimming, which is even better!) and then just do thirty minutes of light stretching at home every single day.
Best of luck!

Look, I spend maybe half an hour a day moving around
but you skinny people just don't get it
when someone gets as heavy as I am
it’s humiliating to go swimming or hit the gym or anywhere else because everyone stares and glares at me, and honestly, even when I tried jogging
it feels absolutely terrible
I'm too ashamed to even step onto a beach, let alone actually want to go out in public
I don't have issues hanging with my friends—I'm a social guy—but
as they say, I seriously need some self-confidence, and I know that
anyone got any suggestions?

And yeah, I know my diet is garbage
but I swear I have friends who eat twice as much as I do and they're basically skin and bones
plus my doctor told me it's my metabolism and my genes

And to top it all off, I totally messed up and ended up hitting 297 lbs instead of 275

Look, man, everyone’s got something they’re embarrassed about. 🙂

But honestly? Being ashamed isn't a good enough excuse to stay stuck. Because if you spend two hours a day worrying about what people think, you end up feeling like a failure 24/7.

So make a choice. Screw being embarrassed. Stop acting like a coward.

Look, I’ve said it before and I’ll say it again. If you're stuck in this rut, you have to go through a mental breakthrough. You have to break down that psychological wall inside yourself.
With that kind of weight on you, don't even think about hitting the pavement for a run. You’ll wreck your ankles, and honestly, you’re just asking for permanent spinal issues.
Your body is basically running on a surplus—you've gotten way too used to having an endless supply of food sitting in your gut and energy stored up in your system. In my book, the answer isn't necessarily eating less; it's training like your life depends on it.
And besides, who cares if anyone is watching you at the pool? Those preppy, hairless swimmers? They aren't worth your concern.
Just dive in and push yourself until you hit the limit. The real kicker with swimming is that you have to develop a massive tolerance for pain. It’s unlike anything else. When you really redline those muscles, that’s when your body finally starts burning through those fat stores.
Also, for heaven's sake, do not go out and feast after your swim just because you feel wiped out. You aren't actually low on fuel; you're just exhausted. Go take a nap instead.
Try doing hour-long sessions without stopping, ideally keeping a steady, constant pace...
Let me know how it goes...

Honestly, I think you’re going to hit a wall pretty quickly if you try to rely solely on hitting the gym and cutting back on portions. If you really want to see results, your biggest ally is probably going to be whoever handles the cooking in your house—your mom, I’m guessing? There are endless calorie tracking apps and charts online these days, and honestly, the whole kitchen setup might need a bit of a makeover toward lighter options. Think less heavy casseroles and fewer piles of potatoes. You want more cooked meals and leaner proteins—though you didn't mention how much bread you're pairing with your meals, so that's a factor too. Generally speaking, grabbing a whole chicken breast is a much better move than devouring two drumsticks. Also, why not aim for smaller, more frequent meals? Having five smaller bites throughout the day instead of three big ones, or even just swapping one meal for some fruit, could make a huge difference. But look, whatever path you pick, the goal shouldn't just be about killing hunger; it's about finding an eating pattern that actually makes you feel good. It needs to become a lifestyle, because let's face it, those fad diets never actually fix the underlying issue.

And hey, there are plenty of sports where you don't have to worry about anyone watching you. You could always rent out some space at a local community center for something like badminton—most people just head over there with a few friends and call it a day.

Alexander Moore73 said:You're eating way too much junk food!

Hey, give him a break! He isn't overeating that much, don't be so harsh.
For a 15-year-old guy, it’s actually pretty normal—my girls eat just as much and stay super slim.

🤔Does anyone know if the Mayo Clinic has a specialized weight management department?
Maybe someone here has some insight.
Or I can look it up later on my own.
Either way, you definitely need medical supervision before trying to drop all those pounds, just to make sure everything goes smoothly and safely.
I bet jumping straight into intense sports feels pretty overwhelming right now, too.
Why not start with some simple walks to build up your stamina?
Just try doing thirty minutes tonight, then tomorrow, and gradually pick up the pace as you feel better!

Honestly, I think swimming is a total waste of time
I'm shifting my focus to the gym instead
Anyone got a solid workout plan to recommend?
My buddy dropped a massive amount of weight in just one year. He used to be pretty heavy, but after a year of grinding, he actually had visible abs
Can't even get a hold of him now because he moved out to Seattle for work

And this whole shame thing is seriously pathetic
You could deal with some embarrassment for two hours a day to get fit, or you can spend the rest of your life being ashamed
I'm gonna try to figure something out

hey neonbear4,
I know it’s tough. Honestly, I’m just trying to drop a few pounds myself—I hit the gym pretty regularly and eat decent meals (similar to how you do), but the scale just isn't moving fast enough.
I think people are right when they tell you to clean up your diet. You really have to let your body adjust to those habits so you can actually sustain them—otherwise, you'll just end up gaining it all back. Plus, healthy food doesn't have to taste like cardboard. If your mom has the time and energy to cook, take advantage of that; having a solid, home-cooked meal ready to go makes everything easier.
As for working out—if you're feeling self-conscious about crowded gyms or finding it hard to keep up with the intense crowds, try power walking. Just aim for at least an hour a day. It’s effective and doesn't feel like such a chore. Give it a shot...
Good luck with everything, keep me posted on how it goes.🙂

I find myself agreeing with jadesailor14. If you truly documented everything a fifteen-year-old boy eats, it probably isn't excessive; they're in the middle of a massive growth spurt. I remember being fourteen and being able to polish off an entire tray of rolls for dinner and still growing taller—and I was strictly a bookworm, so I wasn't even doing any physical activity at the time.
I have a question, though: did you only consult doctors regarding weight loss, or did you undergo actual diagnostic testing? It’s possible there’s an underlying issue with blood sugar or hormones that hasn't been identified yet. If those tests come back clear, you might simply be dealing with a slower metabolism.
In that case, sticking to smaller, more frequent meals and incorporating light physical activity can help—especially since carrying extra weight makes jumping straight into heavy running or intense gym sessions a bit much to handle initially.
Walking or cycling are excellent ways to start. Try to carve out more time for it; for instance, if you're commuting to school, perhaps walk a larger portion of the way or take your bike when the weather is nice.

neonbear4, you’ve just got one of those metabolic types, I guess... personally, I could have been crushing steaks since I was fifteen instead of snacking on the junk you're eating right now. You definitely need to be more active, but we're talking real cardio, not just hitting up the local Gold's Gym, because lifting weights won't necessarily melt the fat off if your head isn't in the game—and we both know you already quit once before... honestly, just cut out the carbs, all the sugars and starches, and load up on meat and veggies instead. And obviously, if you're just sitting there glued to your computer or the TV all day, you're gonna pack on the pounds just from being sedentary...

Check this out http://forum.teretana.net/ it’s got a ton of solid, vetted advice that actually works if you're looking to

Look, I’ve been exactly where you are, sitting there weighing about 260 lbs. Fast forward through some struggle, and now I’m down to 190. I can give you a few pointers on how I actually pulled it off if you're interested.
First off, yeah, you’ve got some extra weight to shed, but it really depends on your build. It’s not just about the number on the scale; it’s about how you actually look. Just look at guys in the fitness scene or those dedicated bodybuilders—they might weigh anywhere from 200 to 220 lbs on average, but they don't look "overweight." I hope you get what I'm driving at here.
I started out hitting the gym three times a week. After every session (honestly, find a buddy who knows their stuff or hire a trainer to whip up a real program for you), I’d hop on a bike for about half an hour. The thing is, you really need aerobic stuff—cycling, running, swimming—if you want to actually burn off the fat.
Weight training is great for firming up the muscle, helping your skin tighten up, and basically shaping your physique. After maybe two or three months of that, I graduated to running. My stamina built up slowly, little by little. Nowadays, I can go for a solid run of about 6.2 miles without breaking a sweat. Try to hit the gym three times a week, and ideally, aim to run four times a week. If running isn't your thing, don't sweat it; just get to the gym daily and make sure you're biking for 30 to 45 minutes—or even an hour if you're feeling it—every other day.
See, with aerobic exercise, your body doesn't really start tapping into those fat stores until you've been moving for about 20 or 30 minutes; before that, you're mostly burning through glycogen. Once you pass that mark, you start pulling energy from your fat cells. You don't need to go at a frantic pace; it's more about duration. The longer you stay at it, the better. And honestly, try not to take breaks mid-workout.
Basically, just try to stay active every single day. The reason is simple: your glycogen reserves fully replenish within about 48 hours. So, if you stay active daily, theoretically, you won't be gaining mass.
Now, let's talk food and metabolism. To be perfectly blunt, I actually eat more now than I used to. Back then, I’d only eat two massive meals a day because I’d go so long without eating that when I finally sat down, I'd practically demolish everything in the fridge. You should aim for 4 or 5 smaller meals throughout the day instead. I suspect you might have a metabolism similar to mine—meaning you probably process carbs pretty slowly. If that's the case, cut them out. That means saying goodbye to bread, pasta, potatoes, greasy stuff... all that. Stick to steamed or sautéed vegetables as your side. Rice is okay in moderation. Focus on chicken, fish, and dairy like cottage cheese, yogurt, or milk. Avoid the heavy, hard cheeses or the creamy spreads if you're a fan; they aren't doing you any favors. In the morning, go for oatmeal; even though it doesn't keep you stuffed forever, it digests easily. Also, try not to eat anything heavy at night; keep the bulk of your calories to the morning and midday. Find some alternatives—instead of bread, grab some rice cakes or whole grain crackers from places like Trader Joe's or Whole Foods. This is roughly what my daily menu looks like:
morning—oatmeal,
mid-snack: a banana, an apple, an orange, maybe a low-sugar granola bar or a light dark chocolate square—just one or two things, don't overdo it.
lunch—chicken breast (with peas, broccoli, cauliflower...), a salad, sometimes rice, maybe some soup.
mid-snack—a protein shake.
dinner—turkey deli meat, cottage cheese, tuna, yogurt—depends on the day.
late snack—an apple.

Anyway, start looking into nutrition labels. Aim for high protein and keep the carbs and fats low. Get your carbohydrates from fruits and veggies.

As for supplements, I took about 2g of L-carnitine daily and some pyruvate whenever it felt right. But seriously, check with a professional before you start messing with supplements, especially depending on how old you are. Generally speaking, just hang out on some bodybuilding forums and do your homework. Your goal is to adopt a bodybuilding diet and an athlete's lifestyle. I dropped 65 lbs in about nine months, so nothing is impossible. Oh, and keep in mind that your skin will tighten up gradually, so once you hit your target, you'll probably spend another year or two fine-tuning your physique. Don't quit. It's exhausting, and the diet gets pretty monotonous, but once you see the results in the mirror, it keeps you going. And hey, tell your folks to start saving some cash, because you're going to need a few hundred bucks soon for new gear and supplies. Catch ya later. 😉

neonbear4, others have pointed out that you clearly don't eat much, so there's no need to worry about that part... It's likely just a metabolic issue.

You should find a specialist or connect with support groups where people deal with similar struggles. There are plenty of resources online...

Stay persistent and don't lose heart.

Best of luck...👍

Anthony Jones68 said:Strength training is what really tones the muscles, helps tighten everything up, and shapes your physique. After about two or three months, I started running. My cardio improved gradually, little by little. Now, I can run about 6.2 miles without stopping. Ideally, you should aim for the gym three times a week and try to get some running in four times a week if possible. If running isn't your thing, that’s fine—just make sure you hit the gym daily and perhaps go for a 30 to 45-minute bike ride every other day, or even an hour if you can manage it. Basically, with aerobic stuff, you don't really start tapping into fat stores for energy until after the first 20 or 30 minutes when your glycogen levels drop. You don't need high intensity; duration is actually more important, so try to keep it going as long as you can. Also, try to avoid taking breaks during your aerobic sessions. Just stay active every single day. The reason is that your glycogen reserves replenish every 48 hours, so if you stay active daily, it becomes theoretically impossible to put on mass.

I completely agree... and when people talk about physical activity, they shouldn't just mean casual walking... we're talking about running, getting a good sweat in.

Anthony Jones68 said:Now, regarding diet and metabolism. To be honest, I actually eat more now than I used to. I used to only have two meals a day, but since they were so huge—because you're starving after waiting so long and then you just clear out the fridge—it wasn't great. You should aim for 4-5 smaller meals a day. I suspect you might have a similar metabolism to mine, where you process carbohydrates quite slowly. So, cut them out. That means saying goodbye to: BREAD, PASTRY, potatoes, heavy fats... For sides, stick to steamed or sautéed vegetables. Rice is okay. Stick to white meat, fish, and dairy (like cottage cheese, yogurt, milk). I wouldn't recommend eating too much hard or processed cheese if you like it—it doesn't help. Eat oatmeal in the morning because even though it doesn't keep you full forever, it breaks down steadily. Try not to eat heavy meals at night; save those for the morning or midday. Find alternatives—instead of bread, maybe try rice cakes or whole grain crackers (you can find these at places like Whole Foods or Trader Joe's). Here is roughly what my menu looks like:
breakfast- oatmeal,
snack: banana, apple, orange, a low-sugar protein bar, or a light snack from Trader Joe's—just one or two items, not everything at once.
lunch- white meat (peas, broccoli, cauliflower...), salad, sometimes rice, maybe some soup.
snack- a protein shake.
dinner- chicken breast, cottage cheese, tuna, yogurt—depending on the time.
late snack- an apple.

That all sounds fine... but personally, I would completely cut out the candy bars, sweets, and all that junk.
Don't even think about chips or similar snacks; they're nothing but empty calories.

Read this:

Healthy Eating

Follow:

Healthline.com

So, all in all—pay close attention to your diet; whatever you consume needs to be burned off through physical activity.

Look, hitting the gym isn't magic, you aren't just gonna drop weight by osmosis... It’s getting cold out, too, so you don't have much leeway. I don't know how long you've been cycling through these diets, but a diet doesn't count unless it lasts months. Since you're still young, you really need a doctor watching over this. If you were over 20, I'd tell you to just fix your lifestyle entirely, but I don't want to step on any toes given your age. Basically, if you cut out those candy bars, you're already halfway there. Two chicken thighs?! That's overkill. One serving of meat is plenty for a normal meal; anything more is just extra. Stop eating at school—eat a solid, healthy breakfast at home instead. Then just push through until lunch. Also, two plates of casserole is way too much. Stick to one. And ditch the bread completely; it's a total progress killer. For everything else, talk to your doctor...
You didn't mention when you actually started gaining weight, or why you keep switching doctors so often.

Here’s the deal: I used to struggle with my weight big time. Just like you, I tried everything under the sun, but nothing stuck. I’ve been overweight for as long as I can remember. Look, hitting the gym for heavy lifting isn't really going to burn the fat off—that's more for sculpting your physique once the weight is gone. You need cardio. Cycling, running, whatever gets your heart rate up. For me, the real game-changer was reading *Eat to Lose*. It’s cheap, easy to find, and it honestly shifts how you look at food. The best part about his approach is that you aren't starving yourself while the pounds drop off, and you don't just gain it all back later. Plus, you actually have energy. Give it a read, then maybe hand it off to your mom so she can start cooking based on those principles.

To quit, you just have to find the willpower. It’s like trying to kick the habit of smoking—it doesn't happen in a week or two. It’s a long-haul process, probably at least a year, where you have to slowly but surely overhaul your diet and get your metabolism back on track. Good luck!

Fine, I'll lay out how this whole mess started.
I was always just a chubby little kid, nothing major.
Up until 4th grade, it wasn't even a big deal—just that typical school bullying where they pick on you even if you’re only like 10 pounds heavier than your buddies.
But then, over the summer after 4th grade, I blew up. I gained weight fast and ended up with stretch marks all over my stomach. Honestly, I have no clue what I weighed back then.
I ended up at the hospital because of those stretch marks, and they started talking about hormonal imbalances or whatever—my mom didn't tell me the full story.
Anyway, while I was stuck there, I dropped about 10 pounds. I ate normally for a bit and stayed stable, going back for regular blood sugar and cholesterol tests.
Once those results looked better, I started eating more like a normal kid. I loved sweets, though I never had much of them before—not because I didn't want them, just because we didn't have the money, but that isn't an issue anymore.
Then the weight started creeping back up, and the doctor would just scream at me and my mom. Every time we showed up for a checkup, we’d leave the clinic feeling completely humiliated. Eventually, we decided we weren't going to let them treat us like that anymore, so we stopped going.
Naturally, I packed on the weight again.

I think it was 6th grade when I tried counting calories. I lost maybe 15 pounds, but the second I stopped, I went absolutely ham on food. Since I hadn't eaten any sweets during the diet, I started gorging on them like crazy.
And yeah, obviously, I gained it all back plus some extra.

Then in 7th grade, I saw this specialist who did acupuncture—you know, those tiny needles in your ears that are supposed to kill your appetite.
The thing is, my problem wasn't hunger; I was eating because I was bored.
I managed to drop another 10 pounds then, but I just gained it right back later.

There's another reason why I ate, too. Being a fat kid in school is brutal. I can laugh about it now, but kids used to mock me and avoid me constantly. I came home crying so many times because they were messing with me or trying to manipulate me into walking them home by asking for my Yu-Gi-Oh cards. There's a ton of stuff like that I could list.
I can joke about it now, but honestly, if I didn't have a brother in my class who stepped in and helped me out, things would have been a hundred times worse.
But things finally started looking up in 7th grade.

Now comes the worst part.
I hit 215 pounds, and right before 8th grade, my mom suggested seeing a specialist over the summer. I told her I didn't need it and that I could handle it myself.
Big mistake. By the end of summer, I was up to 255 pounds. That's an 18-pound jump right there.
Eventually, I gave in and saw the doctor, even though I felt like it was too late. I started a low-carb diet and dropped down to 225, but later I felt terrible knowing my parents were paying huge amounts of money per hour for these appointments. I eventually told them I was done. If I had just listened to my mom at the start, I wouldn't be dealing with this mess now, and that really eats at me.$100

Then I stopped going, and I shot up to 275, maybe even higher. The scale doesn't go past 275, so I might actually be closer to 300.
Now I want to get serious and do this for good, because now girls are becoming a factor and everything.

That's why I'm looking for help here. It's not like I haven't tried everything already.
And I've tried plenty of those "crash diets" that only last a week or two during that time.
Hopefully, this gives you guys a clear picture of what I'm dealing with.

One more thing: if anyone reading this actually knows me, please don't spread this around at school. It's definitely going to happen.

Thanks again to everyone for the support and all the comments
I’m really hoping more people with actual experience will chime in
And please, just don't tell me to "go check this" or "look at that." It would be way more helpful if you could just drop a phone number, an address, or a direct website link
But honestly, even just your advice and support means a ton