Aibu to not know how to exercise as a fat person

[Blueonwhite]

Really really fat (140kg) and need to lose weight.

I want to exercise as part of my journey (I know and understand that food is the most important part) but it’s so physically hard! Went to beginners yoga and couldn’t do hardly any moves. My stomach was in the way of simple moves and I just can’t hold my own weight on my hands right now. The teacher sort of gave up on me after two sessions.

Tried a beginners fitness/stability class and couldn’t lie on my back and lift my legs to the ceiling. Again too much fat on my stomach to do the moves. The teacher said not to sit on the stability ball so I guess they’re not for people of my weight. Had to sit out that part.

Tried spinning and lasted 5 mins if that. The seat really hurt (I presume because I’m so heavy) and I just don’t have any stamina.

Going walking is fine but isn’t going to help burn calories/get the heart pumping/help with mental health.

Aibu to think I’ll need to lose a lot of weight before I can exercise properly?

If you're going to do a class, it might be worth contacting the instructor in advance to ask whether they are able to give you adapted versions of exercises. I used to do a pilates class where the instructor was great at giving alternatives - and it's also given me confidence at other classes to do those alternatives when I know I can't do the one everyone else is doing.

Hi first of all I want to say your attitude is amazing and I'm very impressed that you went to those classes. I weight nearly 120kg and alot of weight on my stomach.
Ive also got a severely debilitating back problem that effects what I can and can't do.
I have tried lots of different exercises and I just can't do them. My stomach is the main problem, as you say it gets in the way of everything.
I feel like I'm going to have a heart attack when I do anything strenuous and I find it scary. Then afterwards I am in absolute agony with achy muscles that last for days.
Ive found walking and swimming to be the only exercise I can do at this size. Good luck on your weight loss journey!

A few years ago, I lost 60kg.

Walking definitely as quickly as you are able for as far as you are sensibly able, look to increase either the distance done or reduce the time it takes each week.

Generally, just move whenever you can. Standing in the kitchen cooking, wiggle your hips or gently walk on the spot.

Sitting watching TV, every advert break, do alternating punches to the sky or lift legs up and down.

Remember that every kilo you lose will make it easier and make you feel better. Good luck.

The secret with success at any exercise is finding something that you enjoy doing. Then you are far more likely time stick with it.

Walking is a brilliant way to improve fitness, stamina and burn calories.

I think your approach to trying lots of different exercise is a really good one as eventually you'll find something that you really enjoy.

How about Zumba / dance based classes they always look like a lot of fun and you can do a very low impact version of any more energetic moves!!

Agree a good PT could be an investment at this stage so that you learn the type of modifications you can use in normal classes to make them suit you.

I had lots of injuries so worked with a PT who showed me which moves to avoid / change and I now have the knowledge to try pretty much anything and the confidence to change an exercise if I need to.

Good luck!

Just wanted to add that if you do still want to try yoga, YouTube is your friend. I have some weird stuff going on with my knees which means I can't do some yoga but always felt self conscious about it in classes. So now I do it on my own in my living room where no one can see me sit out the parts that I know are going to mess my knees up. It's also free which is my favourite price!

Going walking is fine but isn’t going to help burn calories/get the heart pumping/help with mental health.

Depends on the walking, walking up hill burns off about the same amount of energy as running on flat. Yoga won’t burn many calories though.

Also, walking in a green area is very good for your mental health. The Japanese call it Forrest Bathing and it is actually prescribed by doctors for those struggling with their mental health.

I disagree. I'm 110kg and according to my fitbit I'm walking 12000 steps a day and burning 3000 calories, so for us bigger lasses, walking is really good. Start small, don't rush into high intensity exercise, you would be more likely to fall off the wagon.

Lucy Wyndham Beginners workouts on You Tube (also has more advanced workouts I wouldn't even try to attempt !) , I do the 7min one twice a day as it's mega easy to do, just bung the radio on & off you go. I'm going to do the longer 15min ones now my fitness has increased.

@juneybean

I disagree. I'm 110kg and according to my fitbit I'm walking 12000 steps a day and burning 3000 calories, so for us bigger lasses, walking is really good. Start small, don't rush into high intensity exercise, you would be more likely to fall off the wagon.

These are often incredibly overestimated. Obviously you burn, but I take all the counters with massive pinch of salt. Just a word of caution especially for those who count calories and eat their exercise calories.

Do you have a gym membership? I was very unfit when I first started going to the gym and I had to get to know myself in the gym first before joining any classes. I was too embarrassed and also had no stamina.

I started with the cardio machines (the cross trainer is my favourite) before getting the confidence to move over to the weights and add some of them into my routine. Once my basic fitness levels had improved I found classes much more tolerable.

Sorry I've not read anymore than your original post. I got too excited to reply!
I've been in the same boat! Hovered around 134kg for about 2 years, but went up by a few stone in lockdown,
I've found exercises that work for me at a bigger weight.
Water has been the main place I've done my exercise. Aquasize classes, doing those exercises on my own when I've been swimming, swimming, walking in water, and even running in water. I felt like a right idiot when I first started, but you dont put pressure on your knees whilst in the water, and you arent hampered as much by your weight.
You can exercise much easier in the water.

In the gym, I stick mostly to the treadmill, and attempt to walk and up my pace and incline until it's hard, and every 5 minutes get 30 seconds of a jog in. I dont tend to go anywhere near the cross trainer because I find it hard with my weight. Ditto the exercise bike..
I do however use the weights and I do squats and lunges.
I have upped my step count by just taking the dog on a five minute walk a few times a day. Embarrassingly in may I struggled to walk as far as the corner (I had to turn back because my back hurt so much because I'd piled on weight)

For me, the key is exercising in the water.

These are often incredibly overestimated. Obviously you burn, but I take all the counters with massive pinch of salt.

Agree with this. They are all different too. I’m a hiker and have a number of different apps for tracking route, elevation etc but some of them count calories too and they all have a different calories count at the end of the same walk, often 200 odd calories difference on a big walk.

That said, walking, especially up and down, out in a green area, will still help the OP with fitness, weight loss and mental health.

OP have a look at a Ramblers membership. It’s £36 a year and you get access to thousands of walking routes on their website. They have started up group walks again recently too. They always label them as leisurely to hard, so you could start off with the leisurely ones first.

Totally agree re walking. I try and do 15-20k steps per day.

I was two stone overweight, have lost 10llbs so far, predominantly walking and yes, a huge overhaul on my diet currently averaging 1300 calories per day.

I do incorporate HIIT and I've got a few exercise dvds so try and do those a couple of times a week. But at the beginning I found them really difficult and ached for days after.

So don't try and do too much too soon.

Walk everywhere. Aim to get up to 10,000 steps a day as a starting poi t and then increase

I’m pretty fat and have been losing weight through running and walking. I use the RunKeeper app and was surprised to see how good fast walking is at burning calories compared to my tortoise speed running.

yes, a huge overhaul on my diet currently averaging 1300 calories per day.

That’s a good point. About 70% of weight loss comes from diet and 30% from exercise.

You also need to have a look at your closest circle and see what they are eating / drinking. This is a tip my PT gave me years ago. It’s hard to lose weight if your friends and family (those you are likely to eat meals with and go out with) aren’t too healthy either.

I'm a massive advocate for spinning, and would recommend padded cycling shorts and giving it another go. You kind of get used to the uncomfortable seats!
Although I wasn't overweight when I started, my stamina was dreadful (like, couldn't even do five minutes!). I just used to go and try and keep up, and when I couldn't I would just whack the resistance down quite low and keep peddling. I am now able to keep up and it hasn't even taken that long. :) I really really enjoy it, so try again OP!

Swimming is also great exercise. No pressure on joints or anything either.

Just to give you an idea, when I do 6 miles walking it comes in at 15k steps.

As I said though, don't push yourself too hard too soon because when your muscles and joints are killing it will prevent you from doing more.

Try and set short term goals, so try and do a mile every day if you can, then increase gradually.

Op - I'm similar. I swim, try to walk everyday & do what I can with yoga/Pilates. I think a general improved level of fitness is the first step, then build up to trying new things. I like the "sit back" bike at the gym - it means you don't have to struggle in bending over your stomach.

Good luck

Sorry just one more thing! What has worked really well for me is using an app called nutra check and logging calories and exercise.

You enter your current weight and how much you want to lose, it works out how many calories you can eat and how much exercise you need to do per day.

It's so easy to use, you just scan the barcode of whatever you're eating and it gives you the calorie content. It has really opened my eyes to how good and bad certain foods are. I find it fascinating actually!

It really makes me think about what I'm eating and stops me from thinking oh fuck it, I'll just eat that mars bar/grab bag of crisps/can of Coke etc!

These are often incredibly overestimated. Obviously you burn, but I take all the counters with massive pinch of salt. Just a word of caution especially for those who count calories and eat their exercise calories

Not as much as you'd think. My TDEE as worked out on several sites matches what my Fitbit tells me and I'm losing weight by using those figures and creating a deficit.
It's easy for a woman of 110kg walking 12000 a day to burn 3000 calories. I'm 88kg and when I walk 9000 a day and don't exercise on top I burn 2400

Walking will do a whole lot of good, improve your heart health, etc. Don't disregard that. It does get the heart pumping if you're not used to regular exercise. Everything else, start off gently and work your way up. Check any equipment you buy for weight limit, there are masses out there and it will keep you safe. And best of luck! I am re-starting my weight loss efforts again. It is hard, but so so worth it. If you want to buddy up, let me know!

@TazMac

These are often incredibly overestimated. Obviously you burn, but I take all the counters with massive pinch of salt.

Agree with this. They are all different too. I’m a hiker and have a number of different apps for tracking route, elevation etc but some of them count calories too and they all have a different calories count at the end of the same walk, often 200 odd calories difference on a big walk.

That said, walking, especially up and down, out in a green area, will still help the OP with fitness, weight loss and mental health.

OP have a look at a Ramblers membership. It’s £36 a year and you get access to thousands of walking routes on their website. They have started up group walks again recently too. They always label them as leisurely to hard, so you could start off with the leisurely ones first.

They have different calories because they aren't working on your personalised stats I assume. A heavy person can burn twice what a light person does on the same route.

They have different calories because they aren't working on your personalised stats I assume.

I’ve inputted my height and weight into each one.

A heavy person can burn twice what a light person does on the same route.

Agreed.

They have different calories because they aren't working on your personalised stats I assume. A heavy person can burn twice what a light person does on the same route.

I once made a typo when I updated my weight on my Apple Watch, roughly halving it. The next day I found it incredibly hard to complete my exercise and movement rings, even though I'd had a decent walk. Fortunately I thought to check before I exhausted myself!

DH calorie counts when he's actively trying to lose weight, and has found that his weight loss is consistent with the difference between calories registered by his Apple Watch and his intake.