I have no idea where to start.

G

Generic1

New member
Hello, I finally decided to lose weight for real, I feel motivated and have cut out all junk food but I just have no idea where to begin other than cutting junk food.

Little about me -
470-490 pounds (last time I weighed myself on a scale that worked was in September and I've honestly eaten like a pig since then)
Height 6"4
Age 23
New calorie intake 1500-1800 (from all the stuff I've read that should be enough to lose weight)
Exercise...well that's where I'm stuck, currently I do 10 reps of various dumbbell lifts but really have no idea what I'm doing and I can't walk for more than 1-2mins without back pain that gradually prevents all movement.

Can someone please recommend an exercise regime that will help me lose weight?

On a side note I have 4 days free a week that I have absolutely nothing to do and get quite bored, I do my "exercises" 2-3 times but it barely takes 10mins out of my day, so I'm definitely doing something wrong.

Going to the gym is something I won't feel comfortable with until I'm a lot slimmer and I can't afford a bike that would take my weight and I can't afford home gym equipment, all I have is 2 dumbells (2.5kg) and a 6kg weight ball.

Thanks for any advice.
 
Hey :)

Based upon your height/weight, You're currently needing about 4000 calories a day (without excercise) to stay the same weight. So cutting down anything below that should cause a loss of weight, there's no need to directly drop to 1500 if then you find yourself feeling hungry and snack. It's better to slowly decrease your intake as you get used to it. (Even 500 calories less, (3.5k) a day would add up to a pound a week loss).

In terms of excercise routine, you mention not buying anything, and not being able to walk for a long time, but is there any types of excercise you'd feel happy doing currently?

Even if you just do multiple short walks you'll see it helping with the weight loss, say for example if you'd watching TV every ad break walk up and down your stairs a few times. Doesn't need to be a lot all at once, but little and often till you feel you can walk for longer. Say an average of 3 minute ad breaks, over an hour program is normally 10 minutes or so. This soon adds up.

Steve
 
Thanks for the reply, I try to walk as much as possible, I just thought I had to do hours of weight work to see weight loss...kind of stupid of me now that I've read what you said.
 
Generic said:
Thanks for the reply, I try to walk as much as possible, I just thought I had to do hours of weight work to see weight loss...kind of stupid of me now that I've read what you said.
Click to expand...

In terms of the dumbbells I don't know how strong you'd say you are but generally you'd need a larger weight for significant changes. Just to put it into perspective a 2 litre bottle of soda is about 2kg~

I may be totally wrong, as there are much more experienced people on here in terms of weight lifting etc

You don't need to do hours of excercise to lose weight, especially while at a higher weight. For the first 1-2 years I didn't do any additional excercise, just ate less and loss 150lbs. Sure it would be quicker if I did more, but I didn't want to push myself to the extent of a massive change overnight. As you lose the weight you'll naturally increase excercise etc.

Steve
 
If you looking for losing weight then start by avoiding excessive oil from food.
Do exercise regularly.
Avoid junk food and too much cheesy food.
 
hi you can try this...

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.

If you want to lose weight faster, you'll need to eat less and exercise more.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further -- that's dangerous.

Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.
 
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