....how to get fitter when you are extremely UNfit?

[GreatFuckability]

I don't even know where to start!
Context- I'm 36, I'm a size 22 and I'm incredibly unfit. To complicate matters I have a back problem which really limits what I can do without pretty significant pain.
Nevertheless id really like to try and get fitter (and lose weight ideally, but that's really a secondary concern to me).
There are so many fitness things out there and I really don't where to begin. The idea of joining a gym terrifies me, I've seen the way people on social media talk about clueless fat people and its enough to put me off for life, plus my income is really limited anyway.
I do really like to swim, but again financially I probably cant afford it often enough to make a huge impact.
I know I sound like I'm making excuses, I'm not and I'm really open to any suggestions you can think of, because I really do want to do this.

Walk everywhere. Buy a weighted hoolahoop and hoola away in front of the telly. Addictive, free and amazing exercise!

If you are in Wales your GP should be able to refer you for gym membership. I know you said your skin wasn't thick enough but with our area there are protected sessions for people who have been referred in. Ive got 3 stone plus to lose so empathise.

I started off by doing wii fit. I worked up to an hour a day, focussing on the aerobic and strength work, improving my scores bit by bit.
The wii fit programme also monitors your weight loss, waist measurement and 'age score' and puts it on a graph and that was very encouraging.
After about 3 months I had gained enough confidence to go back to swimming and that is when my fitness really started to improve.
I also recommend walking and climbing stairs whenever possible, two activities that seem to be incorporated into every fitness/weightloss programme, they're free, part of every day life, and are effective.

Walking is a great place to start and if you begin to change your diet too you should notice the weight drop off quickly. With your back pain I wouldn't suggest any other more strenuous exercise as injury could set you back and demotivated you?

For the walking, I bought a cheap pedometer and made the aim of reaching 10000 steps a day. I have an office job and sit down most of the day so it really made me get out and walk in the evenings to reach my goal. I lost 8lbs in 2 months doing this and felt so much better. Invest in some comfortable and well fitting trainers (similar to runners - you can go to a sports shop for advice - and I would try a smaller independent running or walking shop rather than the likes of JD etc).

Weight training is also amazing for losing weight, toning up and giving yourself confidence! Where I live there is a ladies only gym which women of all shapes and sizes train at, some much larger than a size 22. Might be worth looking into?

With your back problem I would make an appointment with your gp to see what they recommend. If you start a program with any reputable gym or trainer they will recommend this anyway.

Re diet, if portion size is an issue, this sounds silly but maybe eat from smaller plates? There's something satisfying about clearing your plate and if it's a smaller one this might help control how much food there is? Up your protein intake too - you don't need shakes but lots of eggs, chicken, fish which will keep you feeling full and help your body recover from exercise.

Many of my friends have done fantastically well on slimming world so perhaps look into getting back on track with this - do you find the group setting motivating?

Good luck and remember you've already made the hardest step of deciding to be healthier! Small lifestyle changes that up u can keep going for a long time rather than a quick fix and this should help you maintain your goals.

You can do this!! I agree, walking in probably the easiest way to start. If you have a smart phone, you could track your distance and pace (apps like MapMyRun are good). That way as you improve (and you will!), you can set yourself goals to go faster. Could you get a pedometer? Aim for a certain amount of steps, or maybe even a distance a day? I've got a Fitbit (I know they're not cheap) and since having it, I'm far more motivated to get to my step goal.
If you're considerin a gym but you're nervous, can I suggest curves? Aimed at women, low impact gym. You only have to do 30 minutes 3 times a week to see a difference and when I went there were women of all shapes and sizes there, a really friendly atmosphere.

As others have said walking and swimming are great ways to get your fitness up. Do you use social media? Keeping yourself accountable by logging progress via Instagram or similar can help keep you interested track. I'm a "Tone It Up" girl (although a bit lapsed currently due to being PG). I've connected with others round the world via Instagram by using the appropriate hashtags.

Could you get yourself a Fitbit or one of these type of devices?

Could you sign up to slimming world? No exercise required, just food based.

Good luck on your slimming journey.

I think you'll find in real life most people are actually really impressed with larger people in the gym. In my view a bigger person running on the treadmill is like a slim person running with several weights strapped to them, it's very impressive so please don't let any nasty comments put you off!

Most gyms will offer a free induction and will tell you how to use equipment correctly.

If you're still a bit nervous, I'd look out for a cross trainer or exercise bike on gumtree or freecycle and just workout at home while watching TV.

Good luck!!

Look for 'walk at home' videos on YouTube - Leslie Sansone has quite a few and you can pick from 1 mile and then move up to 3 or 5 miles.
It's basically walking on the spot but with some different steps and arm exercises and it's designed to be the equivalent of a brisk walk.
The good things is you can stop it if you need a break and start again.
It's really good and if you join her Facebook page there are loads of success stories of people who have lost 100 lbs by using this method.
It will help build up stamina for walking outside if you feel you need it.

You have to throw yourself into it I think.
Forget any shakes etc, they have their place but not at the begining. You need a total reset.
I'd invest and pay upfront for a personal trainer. Once you see the results you will not want to put crap in your mouth and undo your hard work. It's really really difficult to do on your own.

Weights are definitelya good start! Helped me lose a lot of weight and it didn't feel as much hard work as cardio classes. You can get fairly cheap stuff to start with at home and build up to a gym :)
Also as I got a bit stronger my back ache went down to almost non existant! To do with core strength supporting your weight apparently

Yoga with Adriene has just started a 31 day free programme and I really think you might love it - totally based on where you are now and gentle:
yogawithadriene.com

Can I just add a note of caution? Not to be negative, but posters saying the 'advantage' of being very overweight is that you lose weight quickly at the start, or that the weight will drop off if you start exercising when you have done nothing for a while may not be right. I am very overweight (again) in part because of an underactive thyroid. I went to a personal trainer and she expected big losses but I never lost more than a pound in a week. It took her a while to believe me and not keep questioning about what I'd eaten and whether I'd done the exercise she prescribed. She eventually got it when I lost that solitary pound or half pound every week.
You may not get big losses (I hope you do) but as long as there is some loss, it's all good.

Slow and steady is far better in the long run.

I'd recommend a Fitbit, using the "my fitness pal"app on your phone to record food. I've lost about. 3 st in the last year with a combination of this and slimming world. Also I'm trying to ask myself every time I eat if I'm actually hungry (I'm an emotional over eater/binge eater). I'm currently reading an overeaters anonymous book which seems to be having an impact on me thinking about eating so rather than trying to resist eating something it's more like I don't see the point in it cos I know it won't make me feel better iuswim. Good luck! You've done it before and you can do it again x

cardi that's very sensible advice .

I'm like cardi, I only ever lose a pound a week. I once lost 51lbs over the course of a year though!
I would aim to walk 30mins two days a week for a few weeks and then increase to three times, then four etc. You might find your joints ache so buy some nurofen rub too. Once you are up to 30 minutes every day you may want to walk more or add another activity. It's not a race so take it at your own pace x

I find ww works for me better than sw as its portion control but you have to find what works for you. Eating cheese is fine as ling as you don't eat s whole truckle iykwim

Cardibach - could your slow weight loss be because of your thyroid? In my experience the heavier the person the greater the starter weight loss. When I was a size 24 I was losing 2-4kg a week the first month using relatively generous calorie portions and walking!

Bit of a vicious circle really, but you need to tackle your weight more than the fitness side, simply because physical exercise is so difficult with back problems and excess weight hinders physical fitness.

Most weight loss is via diet (is it80%?) so tackle that first. At the same time I would do swimming and gentle walking and built endurance from there.

I've just bought a jawbone so you could try that as it's an incentive to walk more.

It will take time to build momentum especially with back pain, I wasn't over weight but I had chronic back pain/sciatica and seen a physio who showed me how to do some basic core strengthening exercises that were not strenuous to begin with.

Over time I used a little YouTube as i got bored of the exercises and used my own ideas and built momentum to a good strong core. Within 3 months my back pain and leg pain was gone and still is.

Within six months I joined hiit and core conditioning classes. Usually if the class are straight after the other there is a discount if you do both.

I have got lazy over the last months and recently started again, luckily my pain hasn't returned.

Walking is a good start and definitely get a good sports bra. As an Ill fitting or an uncomfortable bra just makes the focus on exercise harder and less enjoyable.

Don't dive in the deep end op set small and acheviable goals and build up slowly.
Being healthy and fit is a lifestyle sort of and not a short term game.

What works for me (when I can be arsed, which is the real problem) is accurately counting the calories. Weight loss really is just a numbers game, eat fewer calories than you burn and you will lose weight.

I do it in a rather sad way, keeping a spreadsheet of everything I've eaten. It does require discipline in that you have to make a note of the calories on the packet, adjust it for the weight of the food you're actually having, looking up "average" values for fresh foods that don't have a calorie count on them.

Record everything you eat, even if you know that you are eating more than your goal. I usually exceed my target but at least by being honest with myself I know how much I am exceeding it by. When I weigh myself and I've not lost any weight, I can see exactly why (usually because I've stuffed my face that week).

The important thing is that even if you are eating too much, counting the calories accurately at least makes you think about what you are putting inside you. You then have the knowledge to make simple changes (one slice of toast instead of two is about 100 calories less, do this every day and it is 700 calories per week - about half of my daily target).

I'm now "overweight" rather than "obese" but I still have a long way to go before I'm a healthy weight. Personally I still don't feel confident about going to the gym but I make sure I get at least 30 minutes brisk walking done everyday, usually longer. Even short bursts of exercise get your metabolism going, meaning you burn more calories even after you have stopped.

It is important to realise that it is a long haul. You won't drop ten dress sizes in as many weeks, if you did that would be incredibly healthy. You have to look at it longer term, healthy weight loss is slow and there will be stumbling blocks upon the way. Very few people have the discipline to stick to a diet every single day for months or even years. I have many blips, but the important thing is to not give up when they occur. I've pigged out over Christmas and have put on a little weight, but so what? I "weigh in" weekly, but my weight will naturally fluctuate from one week to the next. If I look at the last three months, my weight loss looks a lot more pleasant and achievable.

Make little changes, be realistic about timescales, keep at it, and don't berate yourself for occasional lapses.

SnatchedPencil - calories in v's out has been discredited ... I eat 2200 calories a day when it's not Christmas of fruit, veg and organic meat and I am loosing weight. Try 2200 of chocolate and see what happens. All calories are not equal and cut them isn't the answer

Newbrummie - depends on your start weight. When I weighed 16 stones I could lose weight on 2,000 calories a day. Now I weigh eleven stones and a regular hit of 2k calories a day makes me gain weight even though I exercise. I can eat a max of 1800 cals on my current exercise regime to maintain my weight.

I also recommend a fitbit or similar. You can even just walk around your house and there are walking videos on YouTube! Sounds mad, but just another way to get you moving. Personally I find the fitbit targets really motivating. You can set it low to begin with if you like. Perhaps aim to increase it by 500 steps a week until you reach the recommended 10 000.