Guidance

[fareed123]

Hi everyone,

Just want help and guidance to reduce weight, i am very unfit weighing 163kg ...... when i start exercise within 2 days i get sick..... i dont know what to do.....

[BridgeGirl Administrator 2 stone]

Hello and welcome, fareed123 😊

At this stage, think in terms of activity rather than exercise: walking is excellent, and free: doing a little regularly and building up over time is a good way to go.

Having said that, what and how you eat is far more important when it comes to losing weight. Aim for a plan you can stick to and see yourself enjoying for good.

You will have been sent a welcome message with a link to our Pinned Posts. Have a look at them, particularly the Welcome Newbies post which will help you find your way around. I recommend joining a weekly weigh in on the day of your choice, and using the Daily Diary, where members log their meal plans and get useful feedback.

Please also read the information about security/privacy, especially as you have left your post unlocked and your username may not be anonymous.

To make the most of the forum, join in with activities, read and reply to posts, ask questions and encourage others – it will all pay off for you 😊

[fareed123 in reply to BridgeGirl]

Thank you so much

[BridgeGirl Administrator 2 stone in reply to fareed123]

You're welcome

If you decide to follow the NHS 12 week plan, make sure you get the correct calorie range for you from the NHS BMI calculator, and don't be tempted to go below that range: it won't serve you well in the longer term

[fareed123 in reply to BridgeGirl]

Sure, thank you

[Nuttytart21]

Hello fareed123. Have you tried cutting back on carbs. My doctor told me to cut down on them as they are high in sugar content. It's hard to start but lots on internet to read.

[fareed123 in reply to Nuttytart21]

Hi , you mean i should first stop with carbs then start walking.....

Thank you

[Nuttytart21 in reply to fareed123]

I just cut out bread, pasta, rice and potatoes to start and if you are able to walk a few times a week that is as good as any exercise. Good luck

[fareed123 in reply to Nuttytart21]

Thank you

[S11m]

Hi, fareed123

Any exercise is good - just do not over-do it. When I joined I was a power-chair user - and now I walk 30 or 40 km per week! (Having a new pacemaker helped.)

Weight loss is not all about motivation and masochism - if you "slim smart" it is not so hard!

Many of us here find that what works is a combination of The Low Carbohydrate, High-Fat (LCHF) diet (see the forum here on Health Unlocked) and Not Snacking All Day AKA Intermittent Fasting (IF). See:

healthunlocked.com/fasting-...

[fareed123 in reply to S11m]

Hi, sure for sure.... really appreciate it .. i am getting motivated.....thank you.

[Barcud 48kg]

Hi fareed123 you've made a great start by coming here, so welcome. As you can see by the badge next to my name I've lost 48kg starting at 134.5kg 18 months ago, so it is possible. I have about another 10kg to go.

I did not do any extra exercise for the first 4 or 5 months, just concentrated on eating healthily following a basic Low Carb Healthy Fat way of eating but also counted calories to ensure I was eating enough but not too much. I then gradually increased my walking and walking briskly which really helped, as my energy levels increased I extended the walks and did more uphill including a couple of mountains this year.

I do find if I don't eat enough my weight loss stalls as my body goes into famine mode of hanging on to more! Perhaps the biggest help to keep me motivated has been joining in here on one of the daily weigh-ins (I weigh in every Monday) and also posting my meal plans in the Daily Diary fairly often, it helps me think about what I'm going to eat the next day and stick to it.

I wish you every success on your journey, it may seem daunting at the moment but set yourself small targets and celebrate everyone of them here with us.

You may get something from this: healthunlocked.com/nhsweigh.... I have now lost the fourth sack!!

Good luck and stay strong.

[fareed123 in reply to Barcud]

Thank you very much for the motivation.... i will try hopefully i will be strong like you..

[fareed123]

Thank very much....