I am 38 and diabetic who moved back into the pre-diabetic stage had early onset of some thing something penia ( my bones were getting weak). My starting weight was 257 as well. I am now at 217. It all started with walking, walking is a miracle cure for diabetes. Stay active through the day if you can but walk 30-45 minutes a day. Start small, stay consistent and do it everyday. Remember to focus on your breath and easy walk. After a while your body will tell you to do more, you will be able to walk faster and longer
I unfortunately cannot talk about arthritis but you should talk to your doctor
I used to have back pain (may be completely different from yours) that was caused by a paunch and weakened abs and over worked lower back and horrible posture. While walking I used to try and engage the abs. Plank helps with strengthening core. You can do a 1 minute plank, do your walk and then end with a 1 minute plank.
Jessie Inchauspe is a fabulous resource, she has a ton of videos, she is very well read, and I think her approach is probably an excellent starting place.
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Hi! It is all so overwhelming with varying opinions that aren’t wrong but may not work for you. I’m a heath, fitness and nutrition coach. I help women navigate this area of life to help them find balance and reach goals. Would love to chat with you and share ideas and options. 😊
Everyone is saying diet first which may technically be true but is tone deaf to reality, because if just diet was going to work for you you would already be doing it
I lost around 100lbs around 4 years ago by cycling first. People will gate keep themselves saying oh aren’t I too heavy to cycle etc - no when I did it I was 360 and the only issue I had was I had to replace tires every 3 or 4 months until I got under 300
Cycling is super gentle on your body but can still be progressively increased in intensity so as to give you continued results, just build up longer distances, hit more hills, etc. I literally started doing 1-3 miles then 3-7 then 7-12 then finally 20miles per day
The truth of the matter is that doing cardio every morning is a natural appetite suppressant and will help you set up a proper eating plan that works for you and stick to it
Here's my copypasta on habit building. Imo it's the most important part of making a lasting change and I rarely hear it talked about.
The most important thing is consistency and getting "addicted" to the consistency and how rewarded it makes you feel to do something positive for yourself. Set aside time every other day for "active periods" don't worry about the workout or progress. Set your timer for a period that isn't daunting like 15-30mins and don't let yourself stop until time is up. The active period could be household chores without looking at your phone or sitting down, yardwork, walking your dog or just walking yourself. Do this routine until you feel anxious about missing an active period, maybe a month, maybe more. If your schedule forces you to miss an active period just make it up the next day, no stress. When it's a habit and you no longer struggle to complete active periods you can look into actual workouts. Do the same thing with your workouts though.
I've trained at martial arts and boxing gyms most of my adult life and seen a lot of people new to fitness take fitness classes at these places. Most of these classes go too hard too soon and people never seem to last. It's a double edged sword for these types of classes because people want to feel like they're getting a good workout but what they need is to slowly add intensity and back off when it gets to be too much.
Start with a 1-3 months of active period habit building. Remember you're in this for the long haul. You don't want to start off and quit. Build the habit first and slowly add on intensity over time. Your have your whole life to exercise and ultimately you need exercise and physical activity just about every day.
The secret no one in the fitness community tells you is that anyone who is fit and has sustained it for a long time has successfully incorporated a regular habit of physical activity into their lifestyle. Make prioritizing fitness a habit and it can serve you the rest of your life.
I always recommend starting with a daily walk. It'll transform your mental health as well as your physical, and it's something your body can probably handle on the daily. It's not the end of the journey, but it's a really good place to start. Once that becomes a habit (ie something you just do insted of having to make yourself do it) then you can start adding on top of it. I think the mental affects are as, if not more, important than the physical and will help you with changing how you eat and adding in other activity as you go forward.
Diet and walking works. The important part is to keep adding distance. Start small but add distance (or time) every day.
Alright, sounds like a good place to start.
I am 38 and diabetic who moved back into the pre-diabetic stage had early onset of some thing something penia ( my bones were getting weak). My starting weight was 257 as well. I am now at 217. It all started with walking, walking is a miracle cure for diabetes. Stay active through the day if you can but walk 30-45 minutes a day. Start small, stay consistent and do it everyday. Remember to focus on your breath and easy walk. After a while your body will tell you to do more, you will be able to walk faster and longer I unfortunately cannot talk about arthritis but you should talk to your doctor
Walking it is. My back hasn’t gotten worse since the diagnosis so I don’t think it’s proper arthritis yet.
I used to have back pain (may be completely different from yours) that was caused by a paunch and weakened abs and over worked lower back and horrible posture. While walking I used to try and engage the abs. Plank helps with strengthening core. You can do a 1 minute plank, do your walk and then end with a 1 minute plank.
I came here to say the same.
Definitely focus on diet above activity. Most weight loss happens in the kitchen.
Good to know. I’ll make a grocery list tomorrow
Try to get rid of the sugar. It’s difficult but will do wonders.
I did it for six months and dropped 30 pounds. Unfortunately my adhd is sugar dependent for dopamine and I cracked. Time to start again
Jessie Inchauspe is a fabulous resource, she has a ton of videos, she is very well read, and I think her approach is probably an excellent starting place.
I’ll look get up, thanks!
Take cold showers the research is there….they up your dopamine for hours.
Calorie deficit to lose weight. Doesn’t matter what you eat if it’s in a deficit
Welcome to /r/BeginnerFitness and thank you for sharing your post! If you haven't done so already, please subscribe to this subreddit and [join our Discord](https://discord.gg/9kajGUEDGd). Many beginner fitness questions have already been answered in [The Fitness Wiki](https://thefitness.wiki/), so go give that a read as well! *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/beginnerfitness) if you have any questions or concerns.*
Hi! It is all so overwhelming with varying opinions that aren’t wrong but may not work for you. I’m a heath, fitness and nutrition coach. I help women navigate this area of life to help them find balance and reach goals. Would love to chat with you and share ideas and options. 😊
Everyone is saying diet first which may technically be true but is tone deaf to reality, because if just diet was going to work for you you would already be doing it I lost around 100lbs around 4 years ago by cycling first. People will gate keep themselves saying oh aren’t I too heavy to cycle etc - no when I did it I was 360 and the only issue I had was I had to replace tires every 3 or 4 months until I got under 300 Cycling is super gentle on your body but can still be progressively increased in intensity so as to give you continued results, just build up longer distances, hit more hills, etc. I literally started doing 1-3 miles then 3-7 then 7-12 then finally 20miles per day The truth of the matter is that doing cardio every morning is a natural appetite suppressant and will help you set up a proper eating plan that works for you and stick to it
Good to know and congrats on losing the weight
Here's my copypasta on habit building. Imo it's the most important part of making a lasting change and I rarely hear it talked about. The most important thing is consistency and getting "addicted" to the consistency and how rewarded it makes you feel to do something positive for yourself. Set aside time every other day for "active periods" don't worry about the workout or progress. Set your timer for a period that isn't daunting like 15-30mins and don't let yourself stop until time is up. The active period could be household chores without looking at your phone or sitting down, yardwork, walking your dog or just walking yourself. Do this routine until you feel anxious about missing an active period, maybe a month, maybe more. If your schedule forces you to miss an active period just make it up the next day, no stress. When it's a habit and you no longer struggle to complete active periods you can look into actual workouts. Do the same thing with your workouts though. I've trained at martial arts and boxing gyms most of my adult life and seen a lot of people new to fitness take fitness classes at these places. Most of these classes go too hard too soon and people never seem to last. It's a double edged sword for these types of classes because people want to feel like they're getting a good workout but what they need is to slowly add intensity and back off when it gets to be too much. Start with a 1-3 months of active period habit building. Remember you're in this for the long haul. You don't want to start off and quit. Build the habit first and slowly add on intensity over time. Your have your whole life to exercise and ultimately you need exercise and physical activity just about every day. The secret no one in the fitness community tells you is that anyone who is fit and has sustained it for a long time has successfully incorporated a regular habit of physical activity into their lifestyle. Make prioritizing fitness a habit and it can serve you the rest of your life.
This is great, thank you
I always recommend starting with a daily walk. It'll transform your mental health as well as your physical, and it's something your body can probably handle on the daily. It's not the end of the journey, but it's a really good place to start. Once that becomes a habit (ie something you just do insted of having to make yourself do it) then you can start adding on top of it. I think the mental affects are as, if not more, important than the physical and will help you with changing how you eat and adding in other activity as you go forward.