Losing weight when in pain

[amandadada]

I am finding it increasingly hard to get out of bed in the morning.
I am nearly 14 stone and 30 on bmi scale
I did a short jog last week and am still in pain now 8 days later
I know the excess weight is putting strain on my knee.
What do I start with?
I really am tempted to do some kind of crazy fast just to shift some of it.

No need to crazy fast but diet really is the best way to lose weight rather than exercise. The simplest thing initially would be to start with smaller portions whilst you look at long term dietary changes you can make. It really is amazing how calories sneak in, and they all add up!

maybe try logging everything you consume on My Fitness Pal or similar to see where you could make changes.

the GP should be able to refer you for free dietary advice/weight loss programme and, in some cases, free exercise classes.

I do now work out regularly but do still really feel it for several days if I do a new routine/heavier weights/ new moves. It’s not a bad thing, it just reminds me I’m using muscles I’ve not been working enough before! However, I lost my weight by changing my diet, I was unable to exercise due to an injury at the time.

it will get easier though, don’t be discouraged.

Thank you.
I am quite low with it all. Been googling and worried that it's gout or osteo arthritirs

Diet and walking. Work up from a slow walk to a brisker one, then onto jogging / running if you want to.

I hate running, it wrecks my knees which are crap and I've had several cartlidge ops.

There's a well turned phrase 'abs are 80% made in the kitchen' and also 'you can't outrun a bad diet'.

Work out your TDEE on MFP and work from there. Exercise is great but it's not they key to weight loss.

Try lower impact forms of exercise like swimming or cycling, or joining a gym and using the cross trainer for cardio and free weights for toning. The first few sessions of any exercise you do are going to hurt: you’re using muscles you usually don’t and stretching things which are normally sedentary. Once you get beyond that, you’ll find recovery a lot quicker.

Diet is 80% of weight loss. Address your diet and calorie intake before you worry about exercise

Eat less, that really is all there is to it. I lost four stone without any exercise at all beyond a ten minute walk twice a day.

I've been there.

I had chronic back pain, absolutely debhilating. And a baby. It was really hard.

I lost 3.5 stone to take me back to a healthy BMI.

I couldn't have done running but I did mat pilates and walked. Even when it was the last thing I wanted to do I made myself do the pilates.

But mainly it was diet. The exercise helped me get my muscle definition back but it was diet that made the most difference. Understanding where my extra calories came from and then reducing and limiting. I wanted to do it in sustainable way so I concentrated on health rather than weight loss.

Good luck

Lower impact stuff for mental health and fitness then diet for weight loss
I do spin classes (between 30-75 min ones) and I'm a BMI of 34

This is all really helpful. Thank you

Could you try swimming? Less impact on your joints. Also lifting small weights at home, following a YouTube video is much easier than going to a gym. Definitely diet makes the biggest impact though.