Weight loss is hugely down to diet, only a tiny bit comes from exercise. So it’s kinda pointless to take up more vigorous exercise to lose weight. The worst that can happen there is you start to eat more as a ‘reward’ or a ‘treat’ as you’ve ‘earn it.’
So I guess first thing is about using a free app like my fitness pal to track the number of calories you are actually consuming.
Then do a total daily energy expenditure calculation - there are lots of websites that will offer it. My Fitness Pal (and elsewhere) tends to give you a very crude figure (it always seems to be 1,200 for women, like we’re all the same 🤷♀️🤦♀️)… that’s no good as it’ll likely be too little. You’ll end up hungry and with cravings which ultimately leads to over eating.
As a PP said, overhauling your diet is super important. It’s best to do it gradually as the changes become manageable, sustainable and new habits.
In terms of exercise - that’s already awesome on the high step count. It’s about finding something that works for you and you can fit round normal family life and works for your pelvic floor… might be worth getting advice from a Women’s Health Physio. You’ll have definitely no goes. I’m saying this as someone who had a mild prolapse after birth thanks to a horrific tear.
You will indeed need to take time to exercise. But it doesn’t have to be as onerous as that. I got into cycling by cycle commuting. I was 5 stone heavier (very overweight!!) and very unfit. But, I had to travel to work somehow. Cycle commuting meant I was getting definite vigorous exercise each day. Where I live is very hilly!!
Within a few years I’d started to ride recreationally as I was enjoying it so much. I started cycle touring for my hols. Joined a club (all mainly men) and started racing. Since having DS I’ve never stopped. I’m just more creative how I get it in. I did stuff like buying a child trailer so he came with me on all my adventure from 5 months old.
I don’t think twice about cycling anywhere for work or appointments or shopping. It’s so normal to me and my body has become so used to it.
I’d have never got to this point without the small change I made - cycle commuting. I made that change 14 years ago. I can never not imagine cycling. I get twitchy if I go more than a few days without a blast!
I’ve discovered so many other positives from my cycling - it forms part of my own identity away from just being mum. It gives my timeout, thinking space and relaxation away from family and work life. It’s incredible for my mental health. It makes me a better mum, I know I’m more patient and calmer. My social circle has widened - I’ve got so many more friends and people I know from cycling. It’s a lovely community which I feel I’m really part of. The health gains and benefits are incredible. I’m in my 40’s. I’m muscular and strong. I have no health conditions, I take no meds. My blood pressure is perfect. I sleep incredibly well. I don’t really get stressed. I’m a very healthy weight (BMI 21) despite being very muscular. I don’t have any muscoskeletal issues. Rewind 15 years ago. I’d been suffering for many years with chronic back pain. I now put that down to the impact of all the extra weight I was carrying. The more I lost the more it eased. Even when I was pregnant I didn’t have any back problems. Focusing on all the other benefits you’ll get from exercise is so important.
Yeah so… you can do it OP. Just do something that you can make part of life to force it into a lifelong habit (or in my case an obsession and an addiction 😂). You’ve clearly got the mindset as you are smashing out all those steps (I’m lucky to get 2,000 a day in 🤷♀️).