How do I get back on track????

dianajoy6

I was doing so great for years! My weight was where I wanted it and I felt healthy enough to play and run with my grandchildren. I became very ill and gained 20 lbs 🫣 I don’t want to leave the house. I am afraid to workout because of my heart. How do I get started again? See my cardiologist in May and I know she’s going to be shocked that I let myself go 🥺 HELP!

AnnPT77

Hello, and welcome! I'm so sorry you've been through all of that.

If weight loss is the key goal, working out isn't essential. Sure, movement is good for a body, but any kind of movement is good, even quite gentle movement. Sometimes people are able to start with short walks, maybe even indoor walking at first. That's beneficial. But still not necessary for weight loss.

Weight loss can be accomplished just by managing the eating side of the equation, i.e., eating the right number of calories to achieve a sensibly moderate weight loss rate. If you still are ill, or recovering, I'd suggest that losing weight quite slowly is a good plan, at least until you can check in with your doctor to see what's safe.

Maybe starting with calorie counting here will help? One option is simply to log what you eat now, and see what that adds up to. If you're like me, the first (easiest) calorie cuts jumped right out at me, in the form of things that weren't worth their calorie "cost" to me, once I knew the number of calories.

For sure, it's not essential to eat all "diet foods" or "super foods" or anything like that. Many people will find so-called whole foods more filling (and nutrient-dense) than highly processed foods. But those can be normal affordable lean proteins, frozen veggies, and other relatively easy and cost-effective foods you enjoy eating.

Please don't be discouraged. You can do this, and it's fine to start with small, manageable changes as you're able to make them. They will add up, over time. Best wishes!