Help me with my fitness please

[Merryoldgoat]

I’m very overweight and on the bariatric pathway. I don’t want the surgery so I need to turn it around but I’m overwhelmed by the mountain I need to climb.

I am making progress with weight loss albeit slow but I really need to exercise more for health - I know weight loss is mostly about diet.

Have you transformed your body over 45?

I have a knee injury which makes things harder but surely I can do it.

Feeling very low today.

I'm 35kg down (no longer morbidly obese but about the same still to go) mostly by fasting (Jason Fung ADF)

I've embraced the idea of exercise snacking - I dance about while cooking, do dead bug exercises when watching TV, stand on one leg or squat while brushing my teeth, etc
body weight exercises after dinner

rather than reading diets etc the thing that's helped the most has been understanding how we make habits stick by listening & reading BJ Fogg
eh stack your new (EASY!!) habit (ONE counter press up) to a current habit (boiling kettle) then celebrate that you did it (yay me 😂)
"when I boil the kettle I will do one counter press up" nothing to stop you building up to 20 but your habit is 1 so you can complete & celebrate & so cement the habit.

Good luck!

I love the idea of exercise snacking!

Sorry OP I wasn't suggesting you needed to run. I think you can apply the same principle to any form of exercise. It's ok to struggle with the first few minutes every time. Knowing to expect that helps me, knowing it's just part of the normal process and not a sign that I can't do the 20 mins, or 20 lengths, or whatever.

@Dewsberry

That’s ok. I just wanted to clarify I was injured rather than just achey if that makes sense.

I have been through the house and grabbed all the exercise equipment we have - I have dumbells, exercise bands, a skipping rope, a ball thing like you labour on, a little physio ball and a step.

I should be able to get something knee friendly together in conjunction with walking.

Fasting looks promising. I’m working my way through Jason Fung videos at the moment.

I’ve dyed my hair, gone through my wardrobe and got rid of the dross, done some decluttering and I’m going to get up nice and early (7 🤣) and either go for a walk or do an exercise session (I’ve found some online ‘classes’ of the slowly get fitter vibe).

I will also weigh myself and take some pics to try to measure things.

I’ve failed so many times but I suppose the thing is not to stop trying?

Walking really helped me. Start and build up. Use a step counter. Walk as fast as you can comfortably it will get easier. Every day is key.

I enjoy Joe wickes low impact hiit videos, he's very motivating and talks about how you'll feel better etc

Walking is wonderful exercise. It’s what our bodies are made for!

Eventually walking will improve fitness but only if you do it fast enough to be a little out of breath, and maintaining that pace for at least 20 minutes.

Ideally, you should aim to build up to an hour a day.

Is there a way you can eventually include extended walking in your everyday life? Instead of driving or public transport on a regular commute to work, for example?

You sound amazing, well done!

I have tried everything and failed, but in the last 6 weeks cut down on carbs ie bread, rice, pasta. I still have around 50g a day. I also Limited my sugar intake, but have ate well never felt hungry, eating loads of salad, veg eggs, lean meat.

I absolutely hate exercise, but have started some light weight training, in the house with dumbells, each morning for about 20- 30 mins.

I have noticed a massive difference in my figure, before I had a really bloated stomach, my waist was almost non existent. I feel like I'm slowly getting my figure back.

I also feel less lethargic, energy levels are up.

As we get older, I think a little light exercise regularly incorporating weights, is much better than pounding the pavement, as this can be detrimental to your joints.

Good luck op

Oh I’ll look for them! I like the idea of HIIT as it’s quick and I’m lazy 🤣

@GoodThinkingMax

I’ve got to be honest - I detest walking. I’ve tried so many times and I just get bored. I get tolerate 30 mins with a podcast.

I think I’ll need to do more other stuff to supplement.

I can’t walk more generally as I drive to/from work but I could make time and must.

@CorinaB

You’re very kind. I also prefer to limit carbs generally as i don’t feel as hungry and not having to count calories etc at this stage it helps me not to obsess with food so much.

I want to try weights too - I’ve got some ideas so we’ll see how I get on.

There's a lovely positive Australian woman who has a YouTube channel called Fabulous 50s (I know you're not 50 but it works for all ages)- she has loads of different exercise routines targeting different parts of your body - tummy, thighs, arms etc and lots of them are just 10 mins, so you can just pick what you fancy doing each day.

Try her '10 minute low impact HIIT workout for weight loss' as a start (there are lots of warm up videos too). You don't have to subscribe or anything, you don't need any special equipment or clothes - just enough space to stretch your arms and legs out

It's the only exercise regime I've ever stuck with.

@3leafclover

Thank you - I’ll definitely look :)

(Mostly because it's not really a regime - more like pick n mix! I just do what I feel like doing each day)

I read once that consistency is the key. Bit like brushing your teeth twice a day.

So even if you do a little every day- even a 15 min rather than 30, it is the daily routine which will bring in the long term gains.

I’m trying to be more active generally so the hour I’d usually scroll I’ve just spent cleaning behind the dryer and tidying and hoovering the living room.

Its depressing how fat I’ve got. I am so angry with myself.

You sound like you are ready. Ready to channel that anger into progress.

I like the approach of a 30 minute walk a day and then a pick and mix list for your second piece of activity. One of the very many excellent suggestions here or some of the activity around the house you have begun. If you cant face one thing you choose something else from the list rather then do nothing.

Also, the work you are doing to improve your surroundings will also lift your mood and make you feel proud as you make progress and this will translate into how you feel about yourself. So keep going! Dont let any minor slip become a major decline: shit happens. Keep going.

I’ve got to be honest - I detest walking. I’ve tried so many times and I just get bored. I get tolerate 30 mins with a podcast.

Oh dear! Sorry about that bum steer for you @Merryoldgoat I suggested walking because you say you are obese & with a knee injury, so stuff like even gentle running or a lot of gym classes (eg Body Pump or Zumba etc) won't be great until your knee injury resolves (as you know, losing weight is likely to help with that). With good shoes and a gradual build up, walking can tone you up, slowly and gently.

But it helps to look at your current lifestyle and see where you might add in some activity. Dumping the car is always a good idea - even walking a bit extra and using public transport can help.

@GoodThinkingMax

Oh no - it’s fine! I just will never be striding around for an hour but it’s great for my knee as it’s low impact and will help I know.

I’m in a good place mentally so trying to take advantage.

I have a nice dinner booked at the end of the month so I’m going to try to focus on that as a goal for a treat.

I took some underwear pics and I look so hideous I nearly cried so that might help…

🙈

If you fast and then eat nutritious unprocessed food, this will make a huge difference.
Fill your time with moving by walking, running errands by foot or transport as much as you can, doing chores, decluttering, and hobbies. Sip a herbal tea while watching tv.
Increase fitness by swimming and walking. Walk in your lunch break.
I know you said you don't enjoy it but it has so many benefits that it's worth just doing it.
Think of it as a whole lifestyle change rather than losing weight.

@HauntingScream

20-30 mins with a podcast would be ok.

My aim is IF with lower carbs as this is what my cardiologist recommended but I need to build up to it.

I’m just exhausted all the time and it needs to change.

Im going to write down how bad I feel now and hopefully in a few months I can look back on it and I’ll be feeling better.

You sound ready to do this. What worked for me was thinking of it as healthy lifestyle. I lost 5 stone in 8 months. So focus on what you can eat (not I can’t have this I can have x and I love that) and make healthy choices. I immediately felt better so I stuck to it. So not thinking I’m fat why have I got in this state thinking I’m eating healthy food and walking x mins a day as that’s good for me. Have little treats - nails done, facial, go swimming etc or buy nice food eg smoked salmon or fresh raspberries are some of mine. Devote time to it you are worth it.

@Dixiechickonhols

Thank you - I hope I am. I do feel good about the decisions so far.

DH is being supportive too and just bought me some flowers when he nipped to Sainsbury’s and no bad stuff which is usually a given.

That’s great he’s being supportive. Yes flowers are another good treat. Honestly take it a day at time and it soon gets easier. Key for me was lots of protein and veg. Good luck. Take lots of before pics and pics as you go. It’s good to see your progress. Aim for small goals. It soon adds up.

Walking really will improve your health, mental and physical. I am very active, but overweight due to medication. I always silently cheer on anyone bigger/disabled/struggling but still giving an activity a go.
Build up from a 10 minute walk round the block. This could be a whole exciting new world for you OP, do please give us progress reports ❤.

Walking will do much more for your fitness and weight loss than workouts. If you could get a couple of workout in it would be a bonus - but by that include things like swimming or yoga or whatever exercise appeals.

Have a read up on NEAT - it’s your non exercise calories and does more for your metabolism and calorie burn than exercise. Combine that with a reduction in your calorie intake and the weight will start coming off more quickly.

www.verywellfit.com/neat-non-exercise-activity-thermogenesis-2241984