Trying to lose 100 lbs, never been to a gym where do I start?
nearspk640
Posts: 2 Member
As title says I'm trying to lose 100 pounds right now I'm at 285 which is the heaviest I've been and its really got me down. I'm looking to go to the gym but I dont even know where to start any help would be appreciated
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Replies
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If your goal is to lose 100 lbs, eating in a calorie deficit is how you will achieve that. The benefit of working out is to maintain muscle and for over all health. Finding a printable program, that includes weights, from a reputable site would be a good start. But remember, the calorie deficit you created when you set up your account is the most important.
Here is a helpful thread you might find interesting: http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p17 -
I am certain you will get much good advice here from others.
I started at 330 lbs, have lost around 90 so far, and just want to give you one notion to help you start thinking through this:
Start small and keep it simple.
Here's what I mean by that. Go to the MFP Goals tab and get yourself a calorie target. You need to enter your gender, height, weight, and a few other things. Buy a food scale and weigh everything you put in your mouth, and be very exact with the calorie counting. Get used to hitting that MFP calorie target and not going over. That is how you will start losing weight, through calorie control. Set a goal you can live with, like a pound a week, or maybe 1.5 if you're feeling extra ambitious, but be ready to reduce that to 1 lb per week if 1.5 doesn't leave you with enough food. Just get used to hitting that calorie target religiously every day. You can always increase the goal later. Right now, you just need to get started.
Meanwhile, if you want to go to the gym, fine, but you don't need to start with that. You could just go for a walk, or do some other form of easy exercise. Just get used to incorporating some exercise in your day, every day, even if it's 5 or 10 minutes. You can buy resistance bands for $10 or $15 online that could get you started without having to trudge to a gym. I'm just saying there's simple ways to get into this that don't have any barriers to entry and won't provide excuses later not to stick with it.
The simpler and easier you make this for yourself, the more likely you are to stick with it.
I wouldn't focus on losing 100 lbs. I wouldn't even think in terms of 100 lbs. Just think in terms of losing one pound, and go do it. If you get an MFP calorie target for losing 1 lb per week, and eat within your calories for the next 7 days, next week you will be one pound lighter, and the week after that, you will lose the next pound. Nothing good comes of staring at an insurmountable goal and feeling overwhelmed. This week you can lose a pound. So do that and get a success under your belt. Coming from a family of obese people in multiple generations, I think one reason people flop around with diets and fail and yo-yo is because they don't really believe they can, or perhaps "will", really do it. Deep down they expect to fail, even while telling themselves and others they want to succeed. Well, nothing breeds success like success. Go lose a pound and then another pound, and you will start to feel confident about this, and then you will be on your way. Dieting is not hard once you feel confident and are in the driver's seat with it. It's very doable.22 -
I noticed you posted already here: https://community.myfitnesspal.com/en/discussion/10821413/i-need-help-losing-a-lot-of-weight-around-100-pounds#latest and received a lot of good advice. What were you hoping to get out of this new thread?5
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Also in the 100 club over here. I second the walking - i joined a gym 6 days before the pandemic was declared an emergency last year 😂😂😕. So once I realized we were in for the long haul, I got a Fitbit instead and decided to walk around our neighborhood every day, when that went well, I spent some time learning how to cook more nutrients dense foods and brushing off my healthier recipe favs. Once that felt manageable, I added body weight exercises with a goal of 2-3 times a week. I took the holidays (mid November- mid Jan) off from tracking everyday and increasing goal so I wouldn’t go insane (would occasionally track, but kept my diet sensible with some room for holiday treats and made sure to get enough physical activity each day to feel good). I’m glad I took the break - it gave me info about maintaining and a chance to examine what I want to do next. I also agree with not trying to rush or go crazy - I didn’t gain my weight in a few month or a year, and I’m not going to put my body through trying to lose it quickly or weight cycling. Focusing on activities and habits has been hugely helpful and made it a positive mental and physical experience rather than a stressful or guilt riddle one. The folks in this community have been a huge help, as have podcasts, food vlogs & blogs, YouTube fitness channels, and my pets to give me inspiration and keep things fun!!7
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Control your calories in, and you will win.
Slowly increase movement if you're relatively inactive.
My first goal at close to your weight was "not a single day in a calendar month where I don't get at least 5000 steps". Took me a good three months to get there.
See great advice above....
eat as close as you can to how you envision you may be eating in the future... thus using your time of weight loss as training for that future10 -
To lose a 100 lbs is no small task as a matter of fact it is very, very hard. I have dropped roughly 90 in the past eleven months and for me getting prepared mentally for what was coming was the first step. Because it is a rough ride, but worth it. There is a lady over on 'success stories' comment section who posted I think today about losing a 100 lbs with keto+intermittent fasting, I concur. This is the way.2
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What I did at first, starting at 272, was stationary bike every morning for fifteen minutes. I gradually added in more activity but the thing about the bike was that I had no excuses... it was right there and I didn’t even have to put on clothes to use it. Some other things I did to become more active included walking, a push-up challenge (started with wall pushups, then counter pushups, worked my way down to the real thing) and a bodyweight squats challenge. I started lifting weights using water bottles and just swinging them around while watching TV.
Meanwhile, as others have said, I was counting calories and losing weight. 125 pounds!
Eventually I worked my way up to being a runner who lifts heavy weights regularly, but it took a while. It’s very easy to get injured and lose momentum when you are starting without a base level of fitness. So your priority should be to start from where you are right now and build that basic fitness - walk before you run, lift bodyweight before you lift heavier, do low impact cardio before you do high-impact cardio. Everything will become easier as you lose weight! The gym will help you become fitter and healthier and stronger. But you lose weight in the kitchen, not the gym.11 -
I started at almost 400lb and pretty immobile
Creating a calorie deficit by weighing and logging ALL my food and measuring and logging all fluids with calories was the only thing I could do
I set up my profile on MFP, they gave me a fairly high daily calorie go due to my size and I just needed to fit my food to that goal
Quickly realised that the foods I loved were really high calorie so I couldn't get to feeling full eating that way
Swapped out fried foods for more veggies and different cooking methods so I could be full AND meet my calories for the day
Once I was down about 50lb I started to add in some exercise. Walking, swimming, lifting a little weight etc
I'm down over 170lb now, swimming is still my favourite form of exercise but we've been on sheilding best part of a year so under advice from my physio (I've hypermobility and arthritis) I've bought an exercise bike, cross trainer, resistance bands and dumbells to exercise at home
In the summer I got out into the countryside to hike
I enjoy walking when there's pretty scenery to look at18 -
I agree with not focusing on the 100 pounds. Smart phone apps like Happy Scale will let you set small milestones like 10 pounds or whatever. Smaller goals can feel way less overwhelming.
Excess weight is hard on the joints. Many people with a lot to lose do start with walking. Make sure you have good shoes. Be careful not to overdo it. Add more distance gradually.
If you have access to a pool, swimming is great no-impact exercise.
Once you're ready for a gym, do take a few sessions with a personal trainer to get you started with form and a routine. There's no point having a gym membership and just flail around. Sure, there are books and videos, but nothing beats having in person training to start you off right.5 -
I love this graphic from your other thread:callsitlikeiseeit wrote: »small changes equal greater success. First start by logging your food. Dont worry about dieting. Just learn how to weigh and measure your food and log it ACCURATELY. This can sometimes help you see trends and identify easy areas to reduce calories.
Dont think about losing 100 pounds. Think about losing 5 or 10. Break everything down into more manageable numbers.
Move more. That doesn't mean hours at the gym, but a walk after dinner, or in the morning. Whenever you can spare the time. You might not be able to walk for long. Thats okay. It DOES get easier. I PROMISE.
I lost 130 pounds. All by starting with small steps. Ive gained back some, mostly during the pandemic (as many of us have) but even now ... I keep it small. If I go over my calories on any given day (and my birthday was this week, so yes, i did on a couple of days). its okay. This week is back to normal. The cake is gone and meals out in celebration are over.
start small.
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I’m just starting out on my 100lbs too. My first step was CrossFit and now I’m on the right path counting calories. I found this app and it’s helped the most with my nutrition. Learn as much as you can. I find the more I know about why I need to do something the more I want to do it. Like protein after workout helps build your muscles. Until I learnt that I didn’t start incorporating protein.2
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To lose a 100 lbs is no small task as a matter of fact it is very, very hard. I have dropped roughly 90 in the past eleven months and for me getting prepared mentally for what was coming was the first step. Because it is a rough ride, but worth it. There is a lady over on 'success stories' comment section who posted I think today about losing a 100 lbs with keto+intermittent fasting, I concur. This is the way.
If this is “the way”, why are you on a site designed to track calories? Answer: because weight loss is EXCLUSIVELY CICO.
How many people lose weight, cutting NOTHING out of their diet, but eat in a calorie deficit? Answer: 100%.
How many people lose weight on Keto if they are not in a calorie deficit? Answer: ZERO %. I am one of those people who ate Keto for 10 years because people like you kept preaching it was the way. It created disordered eating, WEIGHT GAIN, even frequent nightmares. So when you spew your non-science nonsense, I can only imagine how many other peoples lives you are giving false hope to.
I do IF (naturally) and I STILL need to count calories or I WILL GAIN WEIGHT! So no, there is no magical property of IF. It’s a tool.
You are a troll at this point, I’m certain of it. Eat keto all you want, knock yourself out. Just don’t continue to lie to people that don’t know any better.
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kshama2001 wrote: »I love this graphic from your other thread:callsitlikeiseeit wrote: »small changes equal greater success. First start by logging your food. Dont worry about dieting. Just learn how to weigh and measure your food and log it ACCURATELY. This can sometimes help you see trends and identify easy areas to reduce calories.
Dont think about losing 100 pounds. Think about losing 5 or 10. Break everything down into more manageable numbers.
Move more. That doesn't mean hours at the gym, but a walk after dinner, or in the morning. Whenever you can spare the time. You might not be able to walk for long. Thats okay. It DOES get easier. I PROMISE.
I lost 130 pounds. All by starting with small steps. Ive gained back some, mostly during the pandemic (as many of us have) but even now ... I keep it small. If I go over my calories on any given day (and my birthday was this week, so yes, i did on a couple of days). its okay. This week is back to normal. The cake is gone and meals out in celebration are over.
start small.
I saved it too!1 -
If you're apprehensive about a gym, then get a good trainer for at least one month seeing them 2-3 times a week.
At the very least you can learn about proper form, and build a base foundation of basic exercise movements.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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kshama2001 wrote: »I love this graphic from your other thread:callsitlikeiseeit wrote: »small changes equal greater success. First start by logging your food. Dont worry about dieting. Just learn how to weigh and measure your food and log it ACCURATELY. This can sometimes help you see trends and identify easy areas to reduce calories.
Dont think about losing 100 pounds. Think about losing 5 or 10. Break everything down into more manageable numbers.
Move more. That doesn't mean hours at the gym, but a walk after dinner, or in the morning. Whenever you can spare the time. You might not be able to walk for long. Thats okay. It DOES get easier. I PROMISE.
I lost 130 pounds. All by starting with small steps. Ive gained back some, mostly during the pandemic (as many of us have) but even now ... I keep it small. If I go over my calories on any given day (and my birthday was this week, so yes, i did on a couple of days). its okay. This week is back to normal. The cake is gone and meals out in celebration are over.
start small.
Thanks.
I figured I replied once and was obviously ignored so I wasn't going to waste my keystrokes on being ignored by the same person for a second time LOL3 -
Hooray, you've made a decision, I've been there I too lost 100 lbs, years ago. Now today I can say to you : congratulations, now you will make time to be a better you today than yesterday. That's it, that's all. Go slow, be aware, love yourself, God doesn't make junk.2
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Don't start at the gym unless you really, really want to.
When you have 100 lbs to lose, your own body is enough to start out lifting. If you want, you could maybe pick up a couple dumbbells and then follow one of the many videos available on the internet. Start out with dumbbells you can lift over your head at least 7 times. I started out with 20 lb dumbbells. Eventually, if those get too easy, buy a different set and sell your old ones.
Other than that, walk. Walking burns a decent amount of calories when you have 100 lbs to lose. I fit in walking during breaks at work and then in the evenings at home. You don't even have to go that hard, especially when you first start out. I get my 10,000 steps per day and then around 4 miles on a stationary bike. But, if you don't have a stationary bike, it's not a dealbreaker, I actually burn more calories just walking around. I walk around inside my house in air conditioning- I have a route through my livingroom and kitchen and can actually just read a book while walking.. lol Sure, it doesn't get my heart rate up super high, but, it does help me increase my calorie deficit a bit.4 -
I recall long ago on the Oprah show...she had a guest ..a guy who lost an incredible amount of weight. He said, after he decided he wanted to lose the weight. He just got off the couch and down on the floor and tried to do a few sit ups. He just decided to move to any degree more than just sitting on the couch. His exercise snowballed along with his new way of eating. He made his goal and changed his life.. it all started with literally getting off the couch and moving.7
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To lose a 100 lbs is no small task as a matter of fact it is very, very hard. I have dropped roughly 90 in the past eleven months and for me getting prepared mentally for what was coming was the first step. Because it is a rough ride, but worth it. There is a lady over on 'success stories' comment section who posted I think today about losing a 100 lbs with keto+intermittent fasting, I concur. This is the way.
If this is “the way”, why are you on a site designed to track calories? Answer: because weight loss is EXCLUSIVELY CICO.
How many people lose weight, cutting NOTHING out of their diet, but eat in a calorie deficit? Answer: 100%.
How many people lose weight on Keto if they are not in a calorie deficit? Answer: ZERO %. I am one of those people who ate Keto for 10 years because people like you kept preaching it was the way. It created disordered eating, WEIGHT GAIN, even frequent nightmares. So when you spew your non-science nonsense, I can only imagine how many other peoples lives you are giving false hope to.
I do IF (naturally) and I STILL need to count calories or I WILL GAIN WEIGHT! So no, there is no magical property of IF. It’s a tool.
You are a troll at this point, I’m certain of it. Eat keto all you want, knock yourself out. Just don’t continue to lie to people that don’t know any better.
The word 'KETO' is apparently offensive. Why are you attacking me calling me names for something I didn't say, not very nice is it...you are reading lines that are not there. Who said anything about not having to count calories. I am not giving 'false hope' to anyone, I am saying losing a 100 lbs is no small task and one has to prepare mentally-i know I had to- because it aint easy, am I wrong? I will try not to 'knock myself out' and i never lied to anyone. By the way keto and calorie counting work just fine together, I know because I am doing it. That doesn't mean keto will work for everyone, it is one of many strategies out there, but to completely dismiss it because it didn't work for you is wrong. Why even do it for ten years if it is clearly not the right diet...8 -
It might be because you last sentence said "this is the way", implying that people who need to lose 100lbs should follow keto.To lose a 100 lbs is no small task as a matter of fact it is very, very hard. I have dropped roughly 90 in the past eleven months and for me getting prepared mentally for what was coming was the first step. Because it is a rough ride, but worth it. There is a lady over on 'success stories' comment section who posted I think today about losing a 100 lbs with keto+intermittent fasting, I concur. This is the way.
If this is “the way”, why are you on a site designed to track calories? Answer: because weight loss is EXCLUSIVELY CICO.
How many people lose weight, cutting NOTHING out of their diet, but eat in a calorie deficit? Answer: 100%.
How many people lose weight on Keto if they are not in a calorie deficit? Answer: ZERO %. I am one of those people who ate Keto for 10 years because people like you kept preaching it was the way. It created disordered eating, WEIGHT GAIN, even frequent nightmares. So when you spew your non-science nonsense, I can only imagine how many other peoples lives you are giving false hope to.
I do IF (naturally) and I STILL need to count calories or I WILL GAIN WEIGHT! So no, there is no magical property of IF. It’s a tool.
You are a troll at this point, I’m certain of it. Eat keto all you want, knock yourself out. Just don’t continue to lie to people that don’t know any better.
The word 'KETO' is apparently offensive. Why are you attacking me calling me names for something I didn't say, not very nice is it...you are reading lines that are not there. Who said anything about not having to count calories. I am not giving 'false hope' to anyone, I am saying losing a 100 lbs is no small task and one has to prepare mentally-i know I had to- because it aint easy, am I wrong? I will try not to 'knock myself out' and i never lied to anyone. By the way keto and calorie counting work just fine together, I know because I am doing it. That doesn't mean keto will work for everyone, it is one of many strategies out there, but to completely dismiss it because it didn't work for you is wrong. Why even do it for ten years if it is clearly not the right diet...
Remember, this is an open forum and there are A LOT of lurkers out there that DO NOT post at all and just read remarks. And lots of people are susceptible and desperate to lose weight that they are willing to do just about anything that sounds like it will get results.
Now I'm NOT saying you can't lose on keto. As a trainer I believe there are better plans. I've had several clients lose 80+ to 100+lbs on just a calorie deficit and exercising without having to give up foods they actually enjoy eating. And what person WOULDN'T love to lose weight that way? You know as well as I do there are foods that are totally forbidden from keto plans and if people are going to have a mental fight with it, then it should be mentioned.
As for Ddsb11, she may have on keto for 10 years because that all everyone was saying. Fads work like that. Let's face it, there are millions of dieters out there that have been on "eat clean" only plans, no "junk food" plans, "no dairy" plans, etc. for years and years and lose a little here and regain back and then restart over again and again.
My personal opinion, I've met just a handful of people who've done keto successfully and kept it off for 5 years. And I've been doing this over 35+ years. The most successful people I've seen are people who just DON'T overindulge in their daily eating regimens. Again, there are no sure fire ways since everyone is different, but because of that difference we should be offering as much info as we can so it's easier for them to make a decision on what plan might be right for them.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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