Newbie here....I'm scared but I need to do this now.

jlapey

Welcome to MFP! and congrats on taking the first step. Here is a link to a very helpful blog post full of useful info and links to even more useful info.

http://www.myfitnesspal.com/blog/Robin_Bin

In regards to exercise, just do what you can when you can with the intent to do better each time you try. Never compare yourself to anyone but yourself. If you are better today than you were last week, that is positive progress. It takes a long time but the time will pass regardless. May as well make the most of it and be better for it.

Also:
"Losing weight is hard. Being overweight/unhealthy is hard. Choose your hard"
"When you want it badly enough, you will find a way. Until then, you will find excuses"
"You haven't failed until you quit trying"

Good luck to you in reaching all your goals.

BootCampC

all this info is great , I don't know if anyone said it but find a link which will teach you to stretch your body, this will eliminate most pain and let blood flow to areas where you need it the most. a beginner Yoga class might be best but if you are stuck at home a dvd will do as well.

Luckyfish72

Very good advice ^^^^^!
I also have many back issues and can't walk very long, but the elliptical and bike riding are pain free.

amberj32

Begin by logging your food and losing weight. You can lose weight without exercise. As you lose weight the walking will become easier. Start with short distances.

This^^^

I didn't exercise when I first started. It was all too much at once. Definitely start logging food. You can do exercises at home - dvd's or you tube has lots of exercise videos.

shannonahenderson

Here is a ginormous brain dump... I'm sure all the other MFPers are sick of seeing this already, but it's what helped me so I like to share it....

The good news is you don't have to be perfect, you just have to be better.

++Track for a week or two before worrying about losing. This way you'll see where you really stand, odds are it is different than where you thought you were, which is actually good news... information is power

++Be scrupulously honest... you can lie to your friends, you can lie in your diary, you can lie to yourself, but YOUR BODY KNOWS EVERYTHING YOU EAT. So you might as well be honest in your diary (keep it private if you like) but you need that info because you can't get where you are going if your are not honest about where you are right now.

++See where you can make small changes on things that aren't so important to you.
(Don't even think of taking chocolate out of my diet!!!)
--Reducing quantities
--Swapping out things instead of eliminating them.

++Focus on what you should eat not what your shouldn't.
Eating your nutritious foods first. Your body will be more satisfied and have less cravings.

++Small sustainable changes.
If you completely revamp your diet, it's way easy to revert to old ways in times of stress. (and who doesn't have stress?)
If you make a series of small changes, food still offers you some sense of comfort, sort of a comfort continuum, and after a while the first small changes will seem comforting in themselves. Also rather than having to think about everything all the time. You only have to think about a 2 or 3 new things to focus on.

++Rather than being uberstrict with the target MFP set for me. (I swear this saved my life.) I was happier once I gave myself a range:

ROCK BOTTOM: 1200 cal
TARGET: MFP Calories for lose 1 lb a week (when that hit 1200 I changed to lose 1/2 lb per week)
TOP OF RANGE: Maintain Calories for my GOAL Weight.

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(SAFETY VALVE: Maintain Calories for CURRENT Weight - remember to keep updating this number as you lose)

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++Only worry about it 1 lb at a time.
Forget I *NEED* to lose 20, 30, 50, 100 lbs. I'm only worried about 1 lb the next one. I'll worry about the others later.
Once I found ways to lessen the stress, I found it way easier to focus on the process and let the results follow. (It's what worked for me some people need the stress to get them motivated. Me I get scared and overwhelmed and don't see the big goal as achievable. )

++Think of losing weight like the stock market. Yes, there will be fluctuations but as long as the overall trend is the the right direction don't worry

Food is not the enemy. You need nutrition to fuel your body and make it strong. and healthy just feels so damn good.

Most vitamins are fat soluble... so remember to include plant and fish based fats (HAPPY FATS) so you can access the nutrients in your food.

All of your foods fall into 1 or more of 3 macro nutrient categories
FATS • CARBS • PROTEINS ... I personally think it's unwise to severely restrict any one of these categories.
Instead of eliminating or limiting quantity focus on the quality...

HAPPY FATS (Plant and fish bases)
COMPLEX CARBS (un or minimally processed)
LEAN PROTEINS

Oddly enough, on my journey here I've reduced guilt over food.
I have the occasional treat and I fully enjoy it with no guilt involved.
The thing is since I'm not eating crap all the time, now the occasional treat is just that a TREAT it's special and I enjoy it so much more than when I was unconsciously shovel junk food into my face.

This was GREAT advice!!! Thank you!

RosanaRosanaDana

Begin by logging your food and losing weight. You can lose weight without exercise. As you lose weight the walking will become easier. Start with short distances.

This. ^^
When I started I couldn't even make it up a flight of stairs without stopping to rest.
You can do this, just don't give up.
Good luck to you.

Agree! As the weight comes off you'll have more energy and more desire to exercise. And don't think you're not exercising already. I'm not trying to insult (I'm in the same boat) but every time you move you are carrying more weight than if you were weight lifting. Just move around a little more every day. Sweep a floor, housework can be a great work out. In fact you can log it MFP under exercise.

mspianomistress

Congratulations on taking that first step. Like other posters have replied, I suggest you start by logging everything you eat. You may find that just having something like a food log for accountability will really help you see what you are eating and start making positive changes.