Beginner needing input

JReed2205
JReed2205 Posts: 7 Member
in Fitness and Exercise
I am almost 31, 5'4" and weigh 277.8 lbs, I am in desperate need of losing weight. I am however not a very active person so at this point I am unsure of where to start that would be the best for me overall... I do have chronic back issues that are partially brought on from my weight issues.... Any advice, tips, etc are greatly appreciated!

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    You probably need to ask a doctor if you have back issues
  • firef1y72
    firef1y72 Posts: 1,579 Member
    I started at 289.5lb back in November, barely able to walk with lots of pain. I started by logging my food on here, not consciously "dieting" or cutting back, but find that just the action of logging before I ate something helped me make some better food choices. I then bought a Fitbit, linked that to here and started slowly trying to increase my steps. The first few weeks I struggled to reach 3000 steps, but by upping my daily target by 500 each week I was soon walking 10000+ steps.

    As the weight has dropped off my general activity levels have risen and the pain has decreased. I now take at least 20000 steps a day, go to the gym at least 3x a week and am doing the C25K program.

    Oh I one other thing I did see my GP at the start of the journey, bit of a depressing visit as he told me that surgery was the only way I was going to lose weight. But he Okayed me starting out on my regime and I have regular check ups. I also see a PT who is happy with my progress and work with a trainer for the weight training part of my workouts.
  • JReed2205
    JReed2205 Posts: 7 Member
    I just got hired into a new job so I am getting insurance and have to have the physical and everything for insurance so I am going to talk to my doctor when I do that appointment..... just trying to start off small for now until I see the doctor
  • rileyes
    rileyes Posts: 1,406 Member
    edited April 2016
    Weigh food and make smaller portions to help create a caloric deficit. Stand more. Fidget more. That is a start.

    I might concentrate on diet the first month. Prepare your meals for the week and portion them out in grab and go containers. I like to make chicken breasts for the week and add broccoli or butternut squash or yam... That's pretty much my go to. A handful of almonds or Greek yogurt or cottage cheese or fruit... are a quick easy snack.

    The second month I would add a beginner bodyweight program. Start with variations of push-ups, pull-ups, sit-ups, bridges, step-ups, squats, lunges... There are many programs (YAYOG, Nerd Fitness...) to choose from. And you can start with easier forms of each movement (I.e., wall push-ups) and progress to the next level as you get fitter.
    http://www.ted.com/talks/matt_cutts_try_something_new_for_30_days
  • BurnWithBarn2015
    BurnWithBarn2015 Posts: 1,026 Member
    rileyes wrote: »
    Weigh food and make smaller portions to help create a caloric deficit. Stand more. Fidget more. That is a start.

    I might concentrate on diet the first month. Prepare your meals for the week and portion them out in grab and go containers. I like to make chicken breasts for the week and add broccoli or butternut squash or yam... That's pretty much my go to. A handful of almonds or Greek yogurt or cottage cheese or fruit... are a quick easy snack.

    The second month I would add a beginner bodyweight program. Start with variations of push-ups, pull-ups, sit-ups, bridges, step-ups, squats, lunges... There are many programs (YAYOG, Nerd Fitness...) to choose from. And you can start with easier forms of each movement (I.e., wall push-ups) and progress to the next level as you get fitter.

    She has back problems!

    So has to be careful with that one. I think going to her doctor about that and get advice is a first. That doesn't mean she cannot start losing weight.

    Than walking and swimming are good options when you are "out of shape"
  • rileyes
    rileyes Posts: 1,406 Member
    BurnWithBarn2015 wrote: »
    rileyes wrote: »
    Weigh food and make smaller portions to help create a caloric deficit. Stand more. Fidget more. That is a start.
    ...
    you can start with easier forms of each movement (I.e., wall push-ups) and progress to the next level as you get fitter.

    She has back problems!

    So has to be careful with that one. I think going to her doctor about that and get advice is a first. That doesn't mean she cannot start losing weight.

    Than walking and swimming are good options when you are "out of shape"

    As I noted, easier movements like wall push-ups as well as simply standing and fidgeting more is a start.

    OP you can ask your physical therapist about performing bodyweight exercises. It may be something that can help you retain LBM as you lose weight. And when you get fitter and lose weight you may want to add more resistance so that you can keep as much muscle as you can so you don't end up skinny-fat. I don't know how well resistance training will help with avoiding loose skin, but muscle may help in overall appearance.
  • JReed2205
    JReed2205 Posts: 7 Member
    Thank you everyone
  • robertw486
    robertw486 Posts: 2,399 Member
    Start where you can safely start. With back issues, that might mean start with food intake control until you and your doctor are comfortable with what you can add in a physical sense. But assuming you can still walk without pain, walking is something all of us can do more of if we make time.

    As for the back, I've done some back damage myself, and have to be mindful of it. But overall it doesn't slow me down much. My physio was fairly specific about what to do and what not to do. But as long as I do my core work and stretches, few things in a workout sense are off limits. And losing weight is less stress on the back as well.


    The back may be another thing to consider, but don't let it get in your way. I gained some weight with my back problems, then gained a little more when I just didn't care and had a lot of more pressing high stress stuff in my life. But when I got done dealing with that and got my head back in the game, the exercise has helped my back a great deal.

    A couple years back, both my doctor and physiotherapist told me a surgery on my back was most likely in my future. It won't break my heart if I can prove them wrong.
  • briscogun
    briscogun Posts: 1,138 Member
    You don't have to be active to lose weight, @JReed2205. Weight loss is achieved by eating less calories than you burn. You'll see that referred to here as CICO (calories in calories out). Using MFP is a huge step doing that successfully!

    You can achieve 100% of your goals through managing your food intake. Weigh/measure your foods, and log everything. I mean everything!

    Talk to your doctor if you feel you should about your weight loss plans. If exercise is out, wait until some of the weight comes off and then check in again with your doctor to get any exercise okayed first.

    Do not let your back and lack of exercise deter you from your goal! You can still do this! Good luck?
  • lorrpb
    lorrpb Posts: 11,463 Member
    Weight loss and strength training have made my back issues completely disappear. I'm sure it will prob help yours too, depending on the nature of the problem.

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