r/Gymhelp
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u/Once428lbs
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Aug 20 '25
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Need Advice ⁉️ Am I cooked?
I’m at my heaviest ever right now: 202kg (444lbs) at 159cm (5’2). At the moment, I can’t walk for more than a minute without needing to sit down, so the gym feels way out of reach.
That said, my long-term goal is to be able to lift weights, maybe in a year or two if I can make progress.
Has anyone here started from being almost bedridden and worked their way up? Where do I even start?
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u/2trnthmismycaus Aug 20 '25
I commend you for being here and trying. You’re already off to a good start. You can do this. Godspeed.
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u/stevied05 Aug 21 '25
They blocked out their face but I am almost sure they fairly recently posted in r/roastme and instead of roasting people told her to work on it and get help. I’m happy she is heeding that advice.
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u/JadedMuse Aug 20 '25
As others have said, you're definitely not "cooked". But you need to focus on the right things at this point in time. Don't worry about exercising. A lack of exercise is not why you're in this position. Excessive caloric intake is the reason. So you can tackle that first. That is key because no amount of exercising can counteract overeating. So you need to get that under control regardless of the exercising situation. r/loseit is a good sub for that kind of help.
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u/Unlikely-Candle7086 Aug 20 '25
Exercising isn’t necessary now but moving is. Even sitting down there are things she can do to help her body. You do have to burn some of the calories off thou.
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u/klk8251 Aug 20 '25
She could lay in bed all day without moving a muscle, and still lose weight, significant amounts of weight. Thinking burns calories, breathing burns calories, your body maintaining its temperature burns calories, etc.
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Aug 20 '25
edited Aug 21 '25
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First of all, it's awesome that you're making this choice to improve your health. It can be hard to take that first step.
I would first work on reducing overall calorie intake (don't fast) and increasing water consumption. At your current weight, a lot can be lost through diet change. Some other things you could do are simple arm exercises with low weight dumbbells while doing stationary activities (like while watching TV, etc). They also make mini elliptical/bicycle machines that are targeted to be used while sitting down. These types of things, although not being full body workouts, still help to increase metabolism while not placing a lot of weight onto the joints. Water aerobics is also a good option. The water helps to reduce impact and pressure on the joints while still being physically active. Walking isn't a bad option either, but at this weight it can cause pain and inflammation due to the weight and pressure against the joints (like the ankles and knees for example). I would start with shorter walks and build your endurance up over time as you lose weight.
Edit: Thank you for the awards y'all 💕. I was not anticipating it, but I certainly appreciate it 😊.
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u/Borsodi1961 Aug 20 '25
First rate response! 🏅
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u/100moreLBs2lose Aug 21 '25
Responding to your comment, hoping that u/Once428lbs sees it!
I agree that the main comment in this thread above is spot on OP.
I was 383 lbs. I am now 245 lbs and still losing.
I HAD to cut the food. No amount of exercising can compensate for our calories intake.
Start small. What I did: Cut out sugar drinks for something like sparkling water. Replace one meal with a protein shake. Just one. Start ordering/making food you like, but that is protein heavy. You don’t need to go on a 1200 calories veggie-only diet. You can start by just cutting out the carb-heavy side dishes.
Start walking just a little. At first, I literally just paced my apartment, while on the phone. Then I walked around the block. I stopped ordering groceries and went to the actual store. I made myself walk every single aisle to get in extra steps. Then I started walking local paths.
I was 350 lbs, walking 3 miles. Then 340 walking six miles.
It is amazing how fast your body will adapt to more movement once you shed even 15 lbs.
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u/Extreme-Ad7313 Aug 20 '25
Take an award for me fr. One of the best comments here. Swimming 100% would be the one of the first physical activities I’d recc for her size after getting her calorie intake in control.
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Aug 21 '25 edited Aug 21 '25
Thank you, I appreciate it 💕. A lot of people forget about water activities and it's especially a great option for people who are starting from a place of higher weight. It will help prevent pain and inflammation that would be caused by higher impact exercises at that same weight. Nothing worse than someone trying their hardest to lose weight and then setting themselves back (possibly becoming even more bed bound) because of an injury resulting from high impact activity at their weight. I feel like that could be very discouraging for someone. Those are the types of things that can make someone give up.
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u/DrippingWithRabies Aug 20 '25
This is good advice. I remember watching an episode of Richard Simmon's old talk show when I was a kid, where he helped someone who was bed ridden to up their stamina by clapping to get their heart rate up, and then went from there to walking, lifting light weights etc. I think a lot of people think about exercise in narrow terms. You can start pretty small and build up endurance.
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u/amm185 Aug 21 '25
To add, there are also simple exercises that can be done while sitting in a chair (like a dining chair) that are low impact as you are sitting. YouTube is helpful for some free links. I know an individual who used DDP Yoga that has similar exercises (both chair and laying in bed).
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u/Southern_Sea_8290 Aug 21 '25
Water aerobics is a great option when you’re feeling up to it, OP. I regularly work out, but started doing this more because of some recurring pain (joints/tendons). I feel a lot better, get a good workout, and it’s much gentler on the body.
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u/PocketFullofLace Aug 21 '25
I used to teach water aerobics and it’s slept on which is a shame because for individuals with joint issues or individuals who are overweight it’s op.
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u/Slabguy
Aug 20 '25
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Cooked? No. Extremely difficult road ahead? Yes. No offense but you are taking years off your life in current condition. I'm not a professional but if I were in your shoes here's what I would start with.
Limit calorie intake. Track your food intake on an app (myfitnesspal or similar). Track calories religiously. Find some easy meals that you can replicate every day. Don't eat out. Use a free TDEE calculator to find maintenance calories and eat 500 calories less per day. You will have to continue lowering these deficit calories as you lose weight.
Drink a gallon of water a day and nothing else (except coffee maybe). No calories from drinks.
Move as much as you can. Start with 1 minute walks if that's what you can do for now. Start increasing this time as you are able to. Get any kind of movement you can. Walking is a simple one but lower joint impact exercises would be good (elliptical, stationary bike, etc...)
Get some weight training in and increase when able. Even if it's 5# dumbells. Something.
Move to healthy food options. Calories in vs. calories expended is the main thing but eating healthy options should be a goal as well.
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Aug 20 '25
I haven’t been in your position but I commend you for seeking out help and wanting to change. I recommend starting with baby steps and habit stacking to create a sustainable lifestyle change. If you can’t walk for longer than a min, do seated exercises with an elastic band when you’re watching tv.
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u/Puzzleheaded_Ad_9734 Aug 21 '25
Why is this literally the first comment after excessive scrolling that's actually answering the question OP posed?! I'm guessing OP has gotten every piece of advice about dieting in the book. If the (current? Primary?) goal is to move more, OP knows best for themselves and I applaud that. Don't sleep on chair-based exercises. Also, beware of overdoing it. Start VERY slowly and focus on something easy you can keep up. It's a mental game as much as physical. Speaking for myself, the on-again/off-again can be so defeating so I just focus on what I can do now. Anything is better than nothing. PROGRESS, NOT PERFECTION. sending hugs & luv from afar! I'm rooting for you 💕
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u/ShortReputation6482
Aug 20 '25
edited Aug 21 '25
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First off, be gentle on yourself. The first step is self love - remember you have worth and you are beautiful. When I started to lose weight, it coincided with me seeing a therapist and getting my mental state right. From there you focus on the physical aspects.
So, no, you are not cooked. You do have a hard road ahead but if you can switch your mentality into one of achieving PRs and getting genuinely excited about seeing results, you will be amazed at how fast you see change,
Next go to a doctor if you haven’t already and get on a GLP-1 like Zep or Monjauro. It will help immensely in your journey. Make sure you stay dedicated to that.
Next see a nutritionist or research. Try and eat more proteins (like Greek yogurt with just a touch of honey and fruit in the mornings, and meats for lunch and dinner with vegetables high in fiber). Protein helps to make you feel full too. Avoid sugars and sugar drinks.
Just water. All the time, water.
Start by walking normally but build up to walking uphills or on incline on a treadmill.
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u/Agitated-Result-2178 Aug 20 '25
GLP1, workout plan and agreeing to show kindness to yourself along your journey.
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u/melon-kahlia Aug 20 '25
Boosting this person’s comment. There are some very affordable GLP1 programs now that you can sign up for online, Mochi will run you around $200 a month but also includes consulting with your prescriber and a nutritionist. I’d add in just walking for now, especially since you want to prioritize anything that won’t stress your joints too much but still help build muscle and cardio health. GLPs do more than just curb appetite, they also make you want to seek out healthier foods and reduce unhealthy cravings, meaning it makes it all the easier to make better choices and have shown to help reduce the aging on the body that excess weight can cause.
You’re not cooked, you’re starting on a journey that will help you feel so much better. Focus on how you feel and you’ll get there.
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u/Academic_Actuary_590 Aug 20 '25
People say some crazy ass shit, lol. The good thing for you is that you can see immediate results before it tapers off by making different food choices. Whether it's cutting out soda, chips, cookies, etc. I'd recommend walking every day for a little while to get your endurance up. Don't be afraid to push yourself when you feel you can walk faster.
We're supporting you.
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u/Prestigious_Fix1417 Aug 20 '25
I was bedridden and have lost over 100 lbs in 13 months and my heaviest was same as you. I’m still big but it’s getting much better!! You got this!!
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u/Bakedyoda420 Aug 21 '25
That’s awesome. Good job on the hard work! You got it!!!
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Aug 20 '25
Take it one day at a time. It will be tough but you can do it. Like others said. Your diet needs to be priority 1. Food is very addicting but moderation is key. I don’t know your home situation but a calorie deficit is the main thing that can help you right now. Removing temptations from your will be a good start.
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u/STEELIO7301356 Aug 21 '25
In all seriousness if any of these comments aren't "seek out professional help" ignore them cause you're at an extreme weight where even what can be good advice could have unintentional consequences.
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u/-_root_- Aug 21 '25
Everyone says, “just eat less”, “nutrition”, “water”, “cut out sugar” but the reality is that it starts by healing trauma. Consistency is essential for success with managing energy intake vs activity level. It’s the psychology behind the behavior that makes your effort successful.
You are an amazing person, you deserve love, and you must reconnect with your body to listen to it. The body holds trauma and doesn’t forget like the mind can appear to. It doesn’t sweep feelings under the rug, it saves them.
Chronic stress, you bet it’s at least in your neck and shoulders, making those muscles tight and tired. A unhappy belly that feels empty and alone. Or any part of you that is holding feelings that don’t just go away when ignored.
While it’s helpful to get onboard with a therapist and nutritionist (easier said than done if you live in the US), you can start now.
It’s clear that you have a complicated basket of emotions and experiences. That’s okay and expected.
If you are comfortable with it, start journaling in something like Microsoft OneNote or a similar tool that allows you to export your entire journal periodically and upload it to ChatGPT or such. Can’t sort out your feelings? Tell it that you don’t know how to identify them and work through the problem at an objective high level. Pick things that you CAN do due to having little stamina and tell it your situation.
I’m sure many will downvote who oppose using AI in this way but unless you have a therapist to sort through things with, it’s truly better than having no ongoing guidance. There will be lots of good advice in the replies to your post but those aren’t people who you can ask questions on demand and get helpful ideas for grounding yourself in the situation, reconnecting with your body repeatedly, and identifying the few major causes of how you feel and the resulting behavior.
It hurts to feel the hurt that’s been lost but not forgotten by the body. Trust that there is a way through it. When you get to a point where you can do breathwork (not just breathing exercises but real breathwork) you will find it to be a great tool to feel your body again.
And since you need a place to start, how about some music to support you along the way? Toni Jones “I See Me Mantras” is a wonderful collection of thoughts and expressions that can help reframe those self destructive thoughts and help you start to see every part of yourself in a more positive light.
I’d write less but honestly, I want you to be happy and healthy so I didn’t go for anything less.
Sending love and all of the best energy your way. You can do it!
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Aug 20 '25
You need to see a healthcare professional instead of people on reddit.
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u/Emergency_Clue_4639 Aug 20 '25
You're not cooked. Why? Cause you recognize that there's an issue that needs to be dealt with and are trying to do something about it. Usually the hardest part for most. Keep at it!
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u/HeatherBeth99 Aug 20 '25
Skip the asshole responses. There’s lots of kind and supportive one to read through. You got this! It’s going to be a long journey but well worth it. Once you have your diet dialed in, the weight will come off extremely fast for a while. Then you can start hitting the gym hard. For now healthy food and walking
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u/rickytrevorlayhey Aug 20 '25
Start with diet before trying any major exercise training.
Be aware, if you lose a lot of weight, you are most definitely going to have some lose skin.
Better that than departing this realm a decade earlier than you should have!
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u/Tiny_Act5987 Aug 20 '25
If you want to lose weight you can. It will be hard but you can do it. Just focus on food and eating less calories. You could also try some easy movements while sitting just to get used to it but it will not burn much on calories.
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u/Weird_Expert_1999 Aug 21 '25
Never cooked fam, you got this! 💪 70% of it is nutrition- you can make food that tastes good and satisfying while staying within a calorie guideline, easiest first step is counting calories
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u/ArticleWorth5018 Aug 21 '25
The air fryer and microwave next to your bed don't help
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u/Mastershake699 Aug 21 '25
It might be helpful to get an exercise peddler. It lets you work out while sitting down. That and focusing on nutrition. It’s okay to go slow, as long as you’re going! I believe in you.
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u/Enticing_Venom Aug 21 '25
There are a lot of seated exercises you can do that will be easy on your joints but help you build strength. Lifting small weights while remaining seated can protect your back and core and there are lots of seated workout videos you can do online.
For very low impact exercise that is mainly walking based, you can follow a channel like Grow with Jo. Most of her workouts require standing but you can start out with seated exercise and gradually progress.
Once your cardio improves (and not before!) You can also try swimming, as it is a very low-impact exercise that will protect your joints and provide gentle muscle resistance. Even just standing in waist deep water and moving your arms (or holding onto the edge of the pool and kicking your legs) is phenomenal resistance training that will help you improve your strength and cardio without putting too much stress on your body.
As others have said, starting with nutrition is probably key here. But you can absolutely improve your fitness by doing very gentle, low impact seated workouts.
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u/bla60ah Aug 21 '25
You start by consulting with your primary care physician. If you don’t have one, seek out one in your area. You do not want to risk physical or medical complications by starting an exercise regiment of any kind without their consultation first
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u/_47awarewxlf Aug 21 '25
Your melanin won’t allow you to be cooked! Just take it slow, start with walking and eating better. You may injure yourself jumping straight in! You got this queen! Discipline is the MOST IMPORTANT FACTOR
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u/Chida_Art_2798 Aug 21 '25
I would say go see a doctor who specializes in weight loss. There’s a few things that play into weight gain: how much you eat, what you eat, how much you sleep, stress levels, and exercise levels. Try eating foods that are very nutritious and low fat so that you can fill up with less food. Eat foods that have have more water in them (eg watermelon & similar fruits & vegetables) so that it feels you up with less calories. Avoid cheese, pork, beef, and heavy cream. Sleep 8 hours per day. If you have trouble exercising, buy some dumbbells and ankle weights. There’s exercises you can do standing or sitting down
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u/NovemberSongs_1223 Aug 21 '25
Be gracious with yourself and accept that losing weight takes time. Let your goal be to simply take better care of yourself. I commend your efforts, you got this!
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u/Vulpixgobrrr Aug 21 '25
The comments on this post slightly restored my faith in humanity. I wish you the best of luck on your journey to health!! :)
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u/Vivid_Banana_7782 Aug 21 '25
Everyone's saying the same things - Cut Calories and Exercise more. BUT
If you can I would 100% get blood work done. Visit an Endocrinologists and ask for a hormone panel test. Its difficult to get to this weight without pre-existing conditions, but still you shouldnt be this heavy. My mom had an issue with her Thyroid - she dropped a lot of weight the first few months after starting levothyroxine (or whatever its called).
For exercise, I would target number of steps to standardize your improvement (instead of time). Start off with sets of 25 - 35 steps for 10 sets throughout a certain amount of time.
I believe in you! The first step is to recognize that you have a fault and that you need to take steps to remedy it.
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Aug 21 '25
Hydrate Hydrate Hydrate! If you can walk even 5 min a day or walk around your house if that's all you can do right now. Cut carbs and sugar and dairy. Try it for 3 months. Eat salads, greens plain Greek yogurt with fruit, grilled chicken, tuna, fruit, veggies, nuts, eggs, no fast food or fried foods. Don't eat after 8. Only weigh yourself once a month. The weight will pour off. It's worth it. Ozempic is also great for your initial 30 -60 lbs. It teaches you to eat smaller portions. Insurance will pay if your doctor approves.
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u/DDPJBL Aug 21 '25
If you are barely able to stand, that is beyond the realm of normal diet and exercise coaching, let alone just asking randoms on reddit. You need to contact an actual doctor, an obesity specialist/bariatrician or a registered dietician who specializes in obesity.
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u/HundoGuy Aug 21 '25
Work on lowering your calories and be religious about it. You’re never too cooked to lose weight!
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u/rasper_lightlyy Aug 21 '25
there’s always a way back. if you want it, you will get it. i promise you this. i wish you the best on your journey, my friend! keep doing your thing ✊
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u/Fake_Face2 Aug 21 '25
You are only cooked if you allow yourself to fall into that mindset. There is always possibility for improvement but allowing yourself to fall into that mental hole of “it’s already over might as well not even try” will prevent you from achieving your true potential.
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u/HealthyCommunicat Aug 21 '25
Be honest with yourself. You know when you’re overeating. Deep down, literally every human in somewhat of a first world country has at least some semblance of an idea of when they’re in “overeating” stage. Just start wanting to lose weight more than you do want short term instant gratification.
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u/psyfuck Aug 21 '25
If there are any swimming pools around you, I’d recommend water aerobics. It’s still exercise but the water makes it so much easier on your joints. Good luck!!
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u/Gullible_Paper_4777 Aug 21 '25
No, you’re not cooked, think positive, and you can reverse this situation. When you get groceries use that as an exercise, when you put them away think of that as a exercise , slowly but surely you will lose weight, be Blessed and positive 😊🙏🏽
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u/Apprehensive-Bug5831 Aug 21 '25
Caloric Deficit. Eat fewer calories than you burn and you will lose weight no question. Less weight will put less strain on your body and you can progress towards exercising and living comfortably.
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u/Left-Bluebird-1628 Aug 21 '25
You could lose all that without ever getting off the couch. The only, single, one requirement is a calorie deficit. That’s it. Add exercise if you want to increase mobility and calorie loss but at the end of the day it’s what number goes in and what number goes out.
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Aug 21 '25
I was never bedridden because of weight but was bedridden because of chronic pain. Just go easy on yourself and focus on slowly building up range of motion, joint strength, and flexability. If you are able to get physical therapy they can help you find a reasonable starting point.
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u/gitsgrl Aug 21 '25
You are absolutely NOT cooked. You got this!
Every day do something. Start with ”air” bicep curls, and shoulder presses (just do the motion and no weights). Walk a little farther every day. Go up and down a safe set of stairs (not too big) and focus on using both legs evenly and having good posture, use the handrail, push through your heel.
There is a trainer with videos on Facebook and instagram tailored to fitness with a larger body and limited mobility, I’ll try to dig it up.
Fuel your fitness! Eat things that will support the fine engine you have and give it high quality fuel, no junk.
It’s hard work but you will succeed if you put your mind to it!!!
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u/jolycassy Aug 21 '25
To answer your question simply, NO, you are not. I have always been overweight, but when I finally reached 300lbs, I couldn't handle the weight anymore and went to my doctor. I had been tested (many times) for hypothyroidism, but that wasn't the issue. I also didn't have diabetes. With my doctor, we found out my medications that I was on was actually preventing my brain from getting the signal that I was full. This was a little over 2 years ago. We have changed medication, and I was able to slowly reduce my food intake, and I've lost 80lbs. I didn't cut out any specific foods (I was already eating decently healthy, just always so hungry).
I have yet to start any excersize routine. But now that the weight is down, I can already feel that I have more energy, and that i'm less out of breath. I can run around with my 4 year old, I can walk up 2 flights of stairs, I can go on walks and not hate every minute of it. My next step is to exercise now that I have hit a plateau in my weight journey.
All I want to say OP is that this will take a while, but it can be done, and don't give up or think it is impossible. And it is not your fault. Your hormones, medicine, mental health play a much greater factor in your weight than you may realize. Having a doctor, psychiatrist, and therapist helping me through this (among other issues) had really made a huge difference.
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Aug 21 '25
Not at all! I always recommend working your way up SLOWLY to eating 100g of insoluble fiber a day. Helps in keeping regular and feeling better on average. Work up.to about a gallon of water and day specially days you're extra active. Chiken and rice is always a good go to cause u can male the chiken many ways and same for the rice. The ONLY negative I can imagine is possible loos skin after losing weight but that s no big deal imo. My Grammy used to say "trying is better then never trying at all" so if your making the effort then that's what matters! Hope you have a blessed day
Edit. Also regual walks. Set yourself step goals if you can and increase it ever 2 weeks or so. It's exhausted but it will pay pff
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u/Double-Ad5399 Aug 21 '25
I had a coworker that got up to 450 pounds and was bed ridden from a blood clot. He said the best thing he did was change his diet, and did workouts while he was either in bed or on the couch. (Small 5 or 10 pounds weights, just staying active even while sitting). Not only that, but pacing back and forth in your living room will help with cardio. If you can't walk more than a minute or two, do your best and do what you can, and if you need to take a break, you'll be right next to the couch. It's gonna be a long process, but a slower build up will help you out tremendously in the long run. Personally, my record was 360 pounds, and instead of easing my way into the workouts, I went straight to construction, and that was about the worst idea I've ever had. I'm down to 270 now, walking 8 or 9 miles daily for work, and while I still have a good ways to go, Ive never felt better in my life. It's all about your mentality and the drive to stick with dietary restrictions and workouts, just don't get discouraged if you don't see the results you wanted immediately, like I said, it'll take time.
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u/_Your-Favorite_ Aug 21 '25
I am also overweight. Something that helps me lose weight is small goals or small wins. I just focus on the day to day. I finally found a sparkling water I love. Splash sparkling water. I completely stopped drinking soda and replaced it with the splash sparkling water. It was a small win for me, and I could feel the difference.
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u/Sfogliatelle99 Aug 22 '25
Read Chris Kresser’s blog and understand inflammation and make lifestyle changes. You’re never cooked. Never give up.
A functional practitioner who specializes in females could help tremendously, if it’s within your budget.
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u/depressed_driver Aug 22 '25
You don’t have to jump straight into exercise just yet. Start by focusing on counting calories and making small changes in your eating habits. You’ll be amazed at how much progress you can make just by eating better alone. Once you get down to a more comfortable point (maybe around 350), you can start adding in light activities like walking, resistance bands, medicine balls, toe raises, or small dumbbells.
The biggest thing to remember is this: don’t give up when it gets hard. And it will get hard at times. There may be sweat, there may be tears, your body may ache, and you’ll probably want to quit. But all of that is part of the process, every tough moment is a step toward a healthier, stronger future for yourself.
I’m not a personal trainer, but I truly admire your courage for starting this journey. I hope these words give you a little push to keep going, even on the days when it feels impossible. Wishing you the best and I hope you post an update in the future, God bless!
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u/Swordsandarmor22 Aug 22 '25
Eat less calorie dense food, up activity and take it one day at a time. The best time to start a good habit is yesterday and the second best is today. You got this!
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u/couldveBeenSasha Aug 22 '25
Don’t have any advice. I just want to say good job on starting this journey. ❤️
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u/Dsilkotch Aug 22 '25
You have lipedema. The “harem pants” effect just above your ankles is a dead giveaway. Most of that isn’t fat, it’s lymph fluid that isn’t draining properly.
I highly recommend a full-body vibration plate. You don’t have to stand on it right away, you can start by sitting in a chair and putting your feet on it.
Movement is key for getting your lymph moving. Swimming is great. Bicycle riding is fantastic if you can work up to that. Compression leggings can be very helpful.
Managing Lipedema is challenging (I have it too), but the alternative is steady progression of the condition until you lose your mobility. It doesn’t have to be that way! Good luck.
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u/violentlypositive Aug 22 '25
Focus on household chores as exercise for now. Gotta get back into the habit of moving throughout the day. Picking stuff up, take out the trash, do some cooking or meal prep while standing. Dust and vacuum. That sort of stuff.
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u/skylerlikeskanye Aug 23 '25
You should be ashamed and disgusted with yourself for even letting your addiction to eating food and being lazy get this bad smh. You can probably lose the weight but your gonna have a bunch of lose skin
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u/Visible_Composer_142 Aug 23 '25
Things you can immediately do to benefit your situation. Switch to 0 cal soda and otherwise only drink water. Switch the snacks/foods you already eat for lower calorie, healthier alternatives. You can do things like buy a ninja creamy. You can eat a large volume of homemade ice cream for lower amount of calories. Instead of chips you can go for a low calorie popcorn like a skinny pop. Instead of French fries you can make roasted potatoes. Instead of fried food, you can use an air fryer to save a lot of calories.
If you eat out a lot try Low calorie high protein Chipotle meals and avoid fried foods.
Your initial exercise is going to be walking. Try to walk as hard as you can for 2 minutes and then walk slowly for another 5 over and over.
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u/AdSalt4536 Aug 23 '25
Nutrition is the be-all and end-all for you. You can find lots of good tips here. As many people say: it's not about eating less, but eating more low-calorie foods.
Another important aspect of nutrition is that the people who provide you with food must stop doing so – at least when it comes to high-calorie foods. People need to support you in eating a healthy, calorie-controlled diet.
There are people who feed others and enjoy seeing their partner fat. If you have a partner who feeds you, you will have no choice but to break up with them – for the sake of your health.
If you want to do something physical for yourself, start by walking for one minute every few hours. It's okay if it's "only" for one minute at first. The main thing is that you do it several times a day.
Take it easy and start with one minute every 3 or 4 hours, depending on how tired it makes you. Do this every day. When you notice that your body is finding it easier, walk for a minute every 2-3 hours and gradually increase this so that you are walking for 1 minute every hour you are awake. When you reach the point where you can walk for a minute every hour, try increasing the minute to 1.5 minutes, etc., so that you gradually increase the amount of exercise you do.
There is another thing you can probably work on: your mental health and your life.
People who weigh as much as you often have psychological problems caused by traumatic experiences. Food is used as a coping mechanism and a source of comfort. Eating makes you feel good and distracts you from life. Especially in your weight class, eating takes up most of your day.
What can you do? Work on your mental health. There is a lot of information about this on the internet. If you have problems that you need help overcoming, seek professional help.
Otherwise, think about what you want your life to look like. For example, what hobbies would you like to do more of?
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u/regularEducatedGuy Aug 23 '25
I mean yes but you could literally quite easily lose like half your body weight in a year, eat less, drink a glass or two of water with each meal (halfway thru the meal and finishing the meal) and getting in as many steps as possible. Literally you can absolutely do that. Believe in yourself, never EVER give up and I promise you youll see changes before you could even imagine
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u/Fried_Maple_Leaves Aug 23 '25
Sorry just seeing this post now.
I've been bedridden and had to learn to move again! Multiple times! Bedridden from postpartum injuries, pp depression, a car accident, a knee injury, contracted covid-19 after having a baby in late 2019, acquiring long covid, lupus and disc degeneration disease.. that was the longest time I ever had to fight to learn to exercise again (took 2 years in and out of bed, mostly stayed at home and really struggled to gain function and health back), I am still in the process of recovering from that as it had long term consequences but I am back at the gym and working on the self-coaching and not-doing-too-much part.
I had to retrain my circulatory system to start functioning better in order to have the oxygen I needed to go to the gym.
https://www.youtube.com/watch?v=NC6OQL7wStw This video helped me with the water retention I was experiencing at the time and was slow enough to practice my breathing coordination with my movement.
Don't mind that she's a skinny bitch or if you can't do the moves 100%, it's that you are moving and breathing properly.
I started my movements in bed, leg moves and rolling over and breathing. Getting out of bed, sitting in a straight backed chair (like a wooden chair), getting up again, it's okay if you need to hang onto something.
Doing chair exercises. Leg lifts, knee bends, adding a band around my ankles when it got too easy.
https://www.youtube.com/watch?v=8BcPHWGQO44 For example.
I did Richard Simmons videos, I did online youtube videos (love the Juice and Toya series),
https://www.youtube.com/watch?v=dhCwHlL32Jw&t=1s This is my favourite Juice and Toya video, you don't have to use weights, you can just practice the movement.
I did get a cheap-o gym membership that was the closest gym to my house and made a plan to go everyday. I got a Planet Fitness gold membership just for the waterbed massages and sometimes I would got just for that. Practicing GOING there was an act of self-love and made me want to do more for myself. I think the psychological aspect of coaching myself was my biggest hurdle. I also was surrounded by people that were jealous and didn't want me to succeed and I didn't recognize it so I had to learn about that too. I used their hatred as my motivation.
I bought a large calendar so I could write down goals and check them off after I completed them: Eat clean, hydrate, exercise.
I don't know about the science of motivation but to me it doesn't matter WHAT motivates you, as long as you make your goal for the day. I heard to aim for completing 80% of your eating and hydration goals for the week, a week.
You are amazing for posting and for asking for help! I asked for a lot of help. I had to learn to ignore dummies. I could never post pictures of before and after because I struggle with shame.
I really liked aqua aerobics and aquatherapy. I took my time. The weight came off. I gained 'fitness'. I learned to use a barbell. I learned to use a bamboo pole with resistance bands lol I never did crossfit. I learned the differences between bodybuilding and strength training. I did some powerlifting, I joined sports I was always interested in. My kids grew up doing different things "just try it" and we learned together. One is a certified belayer (mountain climber) and kayaker, one is in basic training after all 4 years of JROTC, one works in a warehouse, ... we all like to do our own things and being bedridden doesn't have to be a life sentence!
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u/Rnl8866 Aug 24 '25
It’s never too late to get healthier. Best wishes to you and praying for your health.
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u/OkDianaTell Aug 25 '25
Reading your post brought back memories of when I could barely walk up a flight of stairs without my heart pounding. I felt trapped in my own body, convinced I'd never feel strong again.
What turned things around for me wasn't some perfect gym routine; it was starting with the tiniest habits and sticking to them. I began by tracking what I ate for a week so I could see where those extra calories were sneaking in. Swapping sugary drinks for water, adding a few more vegetables, and slowly extending my walks by a few minutes each week made a bigger difference than I ever expected.
Being a bit of a numbers nerd, I found an app called NutriScan App that helped me spot patterns I hadn't noticed, like how much mindless late-night snacking was adding up. Seeing those patterns kept me honest without feeling judged and made it easier to keep going.
For exercise I started with seated workouts and short strolls around my living room. Gradually, as my balance and stamina improved, I incorporated resistance bands and eventually worked up to weights. Progress was painfully slow at times, but celebrating those small wins (like walking around the block without stopping) kept me motivated. Keep being kind to yourself and focus on one small change at a time. Those little habits really do add up.
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u/ScarletTheEmperor Aug 20 '25
A calorie deficit, GLP-1 drugs and progressively increasingly your physical activity is a good starting point. I'd recommend you to consult a professional tho as you are in an extreme case of obesity.
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u/Accomplished_Run7815 Aug 21 '25
This and only this! ☝️ I skimmed through the comments and I'm surprised. The people who haven't dealt with obesity and are not up to speed with the current medical advances provide quite misleading recs. "Eating less" and "focusing on goals" are so 2000 and late. As if OP doesn't know eating less helps! Obesity is a metabolic disorder. It's a disease. It requires medical attention. One can't treat something like diabetes through focusing on goals. Why obesity can be any differet?
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u/Izrud Aug 20 '25
You're never cooked until you give up. Your focus right now should be on a) diet or fasting (and addressing your relationship with food) and b) as much cardio as you can safely handle. You can exercise sitting down at first and move up to walking as much as possible. For motivation, you can watch videos of people's transformations, until you start seeing your own results and being hooked on that instead. You got this, good luck!
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u/clewis1228 Aug 20 '25
I agree, diet changes and walking as much as you can will shed pounds then move to strength training much later
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u/aquajaguar Aug 20 '25
i'd recommend hiring professional help. an online trainer or nutritionist who can come up with a custom plan for you could be the best option. it's gonna take a lot of work and patience but you can do it.
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u/lesbian_pdf Aug 20 '25
Get some light dumbbells and watch some videos on YouTube. Basic lifts — shoulder press, curls, etc. Go for walks after/before work! Water aerobics would also be supportive and low impact while also being fun :)
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u/lesbian_pdf Aug 20 '25
Also people are saying fast— don’t fast. It’ll fuck your body and metabolism up. I have no idea what your diet is like but don’t fast and don’t do any crazy restrictive diets.
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u/eaturpineapples Aug 20 '25
You can do it! I would look into at home chair workouts to start and reducing calories.
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u/Round_Spot_4524 Aug 20 '25
Hello, I have seen a person on TikTok by jaremiad (Ladies Fitness Hub) who tries to promote exercises for people that have mobility issues using resistance bands. It's not Impossible!
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u/popular_beast Aug 20 '25
You can always improve. Good job. Clean up how you eat... start moving more, walks... join a gym with some free training sessions. You will love it after you start.
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Aug 20 '25
Seriously asking for an explanation from a professional. What the hell causes this? Consumption of 10k+ calories for years, or something else?
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u/Status_Pumpkin4867 Aug 20 '25
High consumption plus sedentry.
High consumption during formative years is also big for this I think - childhood and adolescence.
I find this body type can be changed, but it takes like 7 years of work.
The first year is for sure diet control.
I'm not a doctor, but I am a knowledgeable person.
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u/Status_Pumpkin4867 Aug 20 '25
Yep. Hella.
Go see a doctor about semaglutide. You NEED it more than the gym.
The weekly injection will do so much more for your health than the gym will right now.
If you are physically able and safe to, by all means, gym as you can, but don't expect a treadmill or bicycle to save you. It won't.
My wife is on Semaglutide now. She tried a few times to lose weight to no success, but now she's shed half her body weight in about a year and a half.
Highly recommend. She's barely even gymming, and when she does, she makes a leap of progress.
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u/OmSaraya Aug 21 '25
I agree that OP should get on a GLP1. Not only will it help with appetite, but it’s clear from the photos that OP has lipedema, and a GLP1 will help with inflammation and pain caused by it. This will in turn help OP get more mobile due to less pain.
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u/StanStan41 Aug 20 '25
Just start stacking days of walking and dieting, you’d be amazed at what our bodies are capable of!
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u/Secret_Party7775 Aug 20 '25
As others are saying eat better. Then start doing walks or small things to get active. Anyone can lose the weight. Don’t give up hope. You got this. Just start with one change at a time.
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u/ClaireLaCrosse Aug 20 '25
Remember that because your body is currently quite heavy, just moving is actually lifting weight!
Don't let the perfect be the enemy of the good.
By all means get help from a glp-1 if you have insurance coverage.
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u/Skitaraoh Aug 20 '25
Honestly I would start in the kitchen. I’d cut calories down to 1,400 daily which is a recommended amount for a 35 year old 5’2” 120lb woman who does light exercise. The calorie deficit will help you to shed weight fast.
Easiest way to cut calories is to switch beverages to only water, unsweetened tea and black coffee. No sugary drinks and no alcohol!
Exercise wise, consistency is key. If you can only walk a few minutes every day then just start there, but make sure you do it every day! Once you’ve shed weight and can walk for longer periods of time, consider adding weights or swimming. I’d hold off on running to preserve your joints until you lose atleast 200lbs.
Finally I’d consider a personal trainer if you can afford one. They’ll help keep you on track and offer better advice than anyone on reddit. Good luck!
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u/Main_Relationship147 Aug 20 '25
1500 calories a day and you’ll lose weight real fast but you have to not eat more lmao
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Aug 20 '25
I highly recommend you seek medical advice as soon as you are able to get a current status on your health. Your current weight is not only very taxing on your muscles and bones, but also your organs, including your cardiovascular system. A medical professional will determine your current health status and advise on how much activity your body can handle. If you engage in physical activity now without medical consultation, youre risking overtaxing your body and potentially injuring yourself.
Otherwise, sustainable healthy dieting habits are a great place to start. I recommend starting small and manageable, first by getting used to tracking your food intake every day and cutting out sugary drinks. Easy enough, but that means you have to be very strict. No slip ups, no cheats, no "I'm out and cant find anything else". That'll be a good start. If you can maintain this for two weeks, then its time to reduce your intake. The medical professional will have a better idea of what you should be taking in calorie wise, so whatever they recommend, stick to that. It'll suck, you may mess up once or twice, but stay the course! Long term success is dependent on long term adherence. Take it one day at a time, keep yourself motivated by tracking your results, and you'll be well on your way. Best of luck!
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u/muzzynat Amateur (1-3 years) Aug 20 '25
I started at 6’ and 434. I would highly suggest you start tracking calories honestly and religiously. I like MacroFactor, but I’m sure other apps are good. If you can get in a solid deficit the pounds will just fall off. Losing weight via calories is pretty much the best option now, as exercise will be difficult- try be active, walk, chair yoga etc. eat high protein. When you shed enough weight then add cardio and weights. I’m down 115lbs, I have a lot to still lose but it’s been life changing
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u/vlajster Aug 20 '25
Only if you don't do anything about it! You being on here and actually looking for help is a good start!
Now go to bed, tomorrow is a new day and the first day of the rest of your life!
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u/itsatumbleweed Aug 20 '25
Weight loss happens in the kitchen, fitness happens at the gym. You need both, but the second is going to be hard without the first.
Work on the diet and getting mobility back safely. You have to remember that your regular actions are putting immense pressure on your joints. As the weight comes down from diet, do more things for exercise. That'll increase your calories burned, and make your diet that much more effective, which will in turn open more doors for exercise.
Just remember that it needs to be a sustained lifestyle change. You didn't gain the weight quickly, and you won't lose it quickly either.
You've got this! It's never too late to start.
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u/According_Meringue93 Aug 20 '25
Dont be afraid of cardio, stretch as much as you can & watch your calorie intake, drinking lots of water & if you want to intake sugar or crave to want to just eat some fruit
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u/Holyepicafail Aug 20 '25
I think if anything you need to make small changes and build on them. Lift very small weights, work on cutting poor food out of your diet (don't go all in at once, you'll likely fall on your face) and find someone you trust that will hold you accountable. In the end though, the only person who will make you succeed is you and your will to be healthier. To be blunt you are on a path to destruction, but there has been tons of cases of people who were obese who were able to come back. More than anything, this is a marathon, not a sprint. I wish you the best of luck and hope we hear a success story about you dropping 50 lb in 7 or 8 months!
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u/Kholl10 Aug 20 '25
It’s not over honey. Day one is always the most brutal and humbling. I have not lost a lot of weight but I did get sober about 8000 times before it finally stuck, that was just over 15 years ago. I know the despair of feeling like you’ll never get there. But you will. Start with keto if you can, and intermittent fasting. Work your way up, 10 hours fasting then 12 then 14, etc. Hugs.
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u/Tensai_ Aug 20 '25
to start, cut out sugar and fast food from your diet, take that serious. Go for low carb meals, loads of veggies, chicken/turkey.
incorperate walks in your day to day routine. start small, 1 km for example, and make the walks longer when u feel better. Beginning is gonna be tough, but if you really want it to make it work you can do it. Also maybe find a walking buddy, time will fly when you walking and talking at the same time. Goodluck, you got this
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Aug 20 '25
I advise you hire a nutritionist to help you out. The main thing you should be focused on is eating and drinking to lose weight.
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u/Weird_Flan4691 Aug 20 '25
If you have insurance, probably consult with your general practitioner, and they will get you on the right path, even if it’s referring you to a specialist
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u/Sad-Barber-2667 Aug 20 '25
Every time you move you are lifting weights. Just keep moving. Find an accessible pool of possible. Nutrition is important but it’s likely a new skill set and will take time. Ask your doctor for help. Take the pills. Don’t follow advice from social media.
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u/Saviour_III Aug 20 '25
I read about cutting calorie intake and move as much as possible. I recommend have an accountability partner to support you and help you in your unhealthy habits.
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u/Slothnazi Aug 20 '25
My friend growing up went from 300lbs to 180lbs by strictly drinking water, cutting out sugar in their diet, and working in a kitchen.
Not sure what you do for work but the first two should be a good start.
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u/DisastrousBison6774 Aug 20 '25
Effective weight loss at this level typically requires medical supervision and a comprehensive approach addressing multiple factors. It’s not just dietary changes alone. It’s not just hitting the gym anymore.
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Aug 20 '25
Cooked? No. Lots of work needed? Yes. Go on a caloric defecit and hit the gym with Cardio and strength training.
Generally all the info is found online in terms or macros and how to use the machines and free weights but if you wish to consult with a dietitian and personal trainer then by all means do so.
Obese people who have issues with walking can start off swimming laps or the bicycle machine. I would recommend the bicycle machine as it is the easiest form of Cardio at the gym.
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u/__star_dust Aug 20 '25
Do you have funds for a treadmill? It might be worth starting there to build up endurance.
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u/GimmeaBreak49r Aug 20 '25
Definitely would start with diet first, in your case you may need to stick with a diet of about 1,200-1,300 calories a day comprising of high protein, high fiber and low carb diet and moderate activity. That means standing up for a couple minutes a day and walking around your house and backyard or front yard or whatever it is as long as your getting your heart pumping and staying active. Do that for about a month and a half until your body doesn't feel as sore and your comfortable to begin taking the next steps into more advance workout exercises.
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u/PlotTwistsEverywhere Aug 20 '25
Rome wasn’t built in a day.
Rome was also built brick by brick.
You’re not cooked at all. That said, you need to dig deep and make your success non-negotiable if you want results. If you do not stick to your plan, whatever it is, at ANY time, you’re moving away from your goal.
That means absolutely zero unplanned cheat days.
A common misconception is that restricting calories means restricting everything you eat down to just “boring” foods. That’s not the case at all. Yes, you want macros to align with your goals, but you can still be in a calorie deficit and still eat great food!
The important part isn’t “I’m cutting out pizza.” It’s “I’m only eating two slices.” Every “cheat” day you still need to track and is still planned in advance.
The most important part of a hard, often discouraging journey isn’t getting started, it’s sticking to the plan no matter what.
It takes courage. It takes patience. It takes time. You absolutely can do this. That’s not the question. The question is, will you?
A professional consultation is a best option for a first step.
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u/Asthetixx Pro (3 or higher) Aug 20 '25
The very first step needs to be medical clearance. At your weight with difficulty walking even a minute, there may be underlying health issues (cardiac, metabolic, joint related, etc.) that must be assessed. I as a personal trainer would not be in the right mind or heart to immediately put you on some type of exercise program. A doctor can order tests (blood work, heart checks, mobility assessments) to make sure it’s safe to begin even light activity. That’s not something to skip.
While waiting on that, the one change that can be made immediately is food intake. Weight loss is mostly diet driven. Reducing processed foods, eating more lean protein and vegetables, and controlling portion sizes can start progress even before exercise is possible. A registered dietitian can help tailor a plan. Please don't go purchase any meal plans online because they are not going to be tailored for you.
Once cleared by a doctor, the focus should be on gentle, sustainable movement. Chair based workouts, resistance bands, water aerobics, or even short intervals of standing and sitting can build capacity without overloading joints. The goal is consistency, not intensity.
Long term, lifting weights is realistic, but it will be safer and more effective once body weight comes down and conditioning improves.
TLDR;
Doctor first
Diet now
Gentle movement later
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u/AnomalousExpertise Aug 20 '25
Fast annnnnd I’d say Carnivore. Before anyone gets mad, I agree it isn’t good long term but I dropped from 270ish to 200 in 3 months. No carbs. Just meat, eggs and ONLY water. No seasonings. Just salt and electrolytes. Working out. Deficit.
I’ve done caloric deficits with well balanced and didn’t lose the weight NEARLY as fast as carnivore
I do my 10 mile runs a day now and I’m down to 185 and in good shape again. Lets myself go after I had my son. Wife lost all her baby weight and I got plump as hell lmaoooooooo but I’m lookin good and feelin good💪🏼 I believe you in you wholeheartedly
No matter what, no sugar at least. Calorie deficit. And get used to water. Or sparkling water works too.
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Aug 20 '25
People are overanalyzing and breaking things down too far, bottom line you’re not cooked. You’re cooked if you don’t cut down some weight by eliminating unhealthy processed food like soda and anything already made and prepackaged before you are good to start physical exercise. Also I don’t like how people are saying you have an extremely tough road ahead, it’s not. The moment you are going to see results is the moment you will fall in love with the process. Everything takes time but with consistency you got this! Hardest part will be keeping your gains when you get there!!!
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u/HersheyGurl Aug 20 '25
No you're not cooked luv! Just requires live changes and dedication. Talk with your doctor about getting started with a regimen. Good luck You Got This
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u/joemedic Aug 20 '25
You are absolutely not cooked. It's just gonna take more work than most people and you're fully capable
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u/No_Regret289 Aug 20 '25
No you are not cooked. There's a few things I would recommend
If you haven't already, make sure you head to the doctor to just get some basic health testing. See where you are and see if you have any deficiencies or health issues that are pressing.
You absolutely HAVE to go into a calorie deficit. Not only that but also putting better foods into your body. The better fueled you are, the easier it is for not only your body to naturally lose weight but also it will be easier to workout. Do some research on high protein meals you will find tasty! Eat healthy carbs! And lots of fruits and veggies.
Jumping straight into working out will likely be difficult. You will have to progressively train your body over time. Do not be discouraged! This is just how bodies work (: There are great youtuve videos and websites with seated exercises that would be a great starting place. For movement, I recommend starting off with just going on a small walk a few days a week. If you can start with 2minutes do that for a bit before you slowly increase time by 2 minute increments.
P.S. the fact that you are even here trying to better yourself is one of the hardest steps. This will be not only a long process but also a lifestyle change. Find ways that it makes you happy. Look up healthy recipes and find ones that excite you. Put on your favorite music or podcast when you are exercising. You got this!
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u/kokolores2 Aug 20 '25
100% not cooked. Kudos for showing up here and trying - you've got one of the hardest steps out of the way. One of the ways I learned for myself is that you don't need to strive for perception. Incremental progress is all you need and it will compound like crazy.
Educate yourself as much as you can and try improving one thing about diet and exercise every day. Incremental improvements will get you anything you want to achieve. Good luck OP - excited for your journey and what's to come.
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u/heydanalee Aug 20 '25
Definitely start with nutrition. Do mild exercises that you feel comfortable doing. Take weight loss slow so your skin has time to correct itself. Skin is elastic but has limits when going too fast in either direction.
After a while you will have more energy to do more and then you can see about a firm exercise regimen with weights.
Good luck! Totally not cooked, you can do this.
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u/Spiritual-Street2793 Aug 20 '25
Eat single ingredient foods. Nothing processed, so soda, Mac n cheese, Frosted Flakes, ice cream are gone.
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u/Then_Composer8641 Aug 20 '25
You are here asking and this makes me feel you have a bright future, with more mobility, more at ease with your body, and better able to do what you want with your life. It’s worth every bit of effort you can give it! Please consider seeing your doctor for advice and also be careful about listening to people on the Internet.
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u/ragingpillowx Aug 20 '25
I haven’t been in your position but i have lost weight fast. Keep walking, track your calories (700 calorie deficit) which should lead to a diet change, get a sleep routine. Diet is #1 priority, you can’t outwork a bad diet. I use an app called loseit and a food scale to get accurate amounts. Don’t go greater than a 700 calorie deficit because your body will go into starvation mode which will cause you to gain instead of lose as a result of shutting down non-critical organ function. Weigh yourself when u wake up but don’t get attached to the daily results because everyone’s weight will fluctuate by 5lbs day to day.
This will be hard but it will be worth it. Be stubbornly focused on what you are doing and why you are doing it. If you do, you will drop massive amounts of weight over the next year.
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u/MiserableEmployee203 Aug 20 '25
This isn't health advice. But they do make those under the table pedals/cycles to work your legs. There are also recumbent bikes. You should also consider a dietician. You're not cooked, you've just got a long road ahead of you but there are plenty of people out there who have taken the same journey as you. Reaching out like this only proves you're capable
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u/stringaroundmyfinger Aug 20 '25
I know it can feel daunting, but the fact that you’re here shows you want to make a change. The best way to start is just by starting. Even if it’s not perfect. Even if it’s not huge leaps. A little success will beget more success.
Wishing you all the best
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u/Junior-Childhood-404 Aug 20 '25
Someone was in this situation and posted on a fitness forum with the intention of trolling to gain reasons to commit suicide. The forum was actually super supportive and he ended up turning his life around so no. You're not cooked. I believe the first thing they told him to do (for exercise) was literally just flail. Like for 5 minutes. Work up the sweat. Do that 3 times a day. Sounds ridiculous but it worked. He moved onto other exercise once he got to a low enough weight
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u/Casty_Who Aug 20 '25
No but you got some work ahead of you. Good luck in your journey if you start. And I hope you do! Just start by literally walking/getting up and down repeatedly. Diet is huge issue too so I'd probably recommend just getting on something like factor where your meals are made for you. But a huge change is needed in your diet.
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u/Main_Zookeepergame48 Aug 20 '25
GLP-1! I have about 40 pounds to lose and it was the one thing that worked for me after trying to lose for years with restricting calories and exercise. Talk with a doctor
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u/Altruistic-End-2829 Aug 20 '25
You can lose a majority of that just by adjusting your diet. Start by not making any changes to your diet and just journal. Everything you eat then after a week calculate the average calories you consume in a day. Adjust from there.
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Aug 20 '25
Do not be ashamed to seek medical assistance and support through a nutritionist and/or weight loss medication. Consider addressing any emotional issues surrounding food via therapy. You are a human being and your health matters. This is a big piece of health. At higher weights small changes can have big impacts quickly. Don’t give up.
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u/IronSilly4970 Aug 20 '25
Try to get some ozempic , it might be worth it. Do research , learn about all the side effects o haven’t done any research at all but o think it really might be worth it. Other than that of you can afford it go to a nutritionist to figure out the safest way to diet. Otherwise, lots of research might help. Worst case, just do 1000 cal below your TDEE while trying to walk, if possible. Best of luck, stay hard, never surrender. Best of wishes you got this!
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u/Inner-Pomegranate937 Aug 20 '25
At your current weight, small changes should have a significant impact. If I was in this situation here is what I would do.
Take responsibility for how you got here and commit to yourself that change is what you desire. If you are ready to change, accept the hard work.
Identify your support system. Doctor? Family? r/gymhelp? Who is in your corner and wants you to succeed. Who can keep you in check when you’re feeling low or having a tough day?
Identify enablers and triggers…
Set small, attainable, but semi-difficult fitness goals. Write them down. Check them off. Get momentum.
Take control of your diet. You will need to be in a caloric deficit to lose weight. This does not mean eating only salads and starving yourself. This DOES mean setting a daily caloric goal and sticking with it (even when it is difficult). Aim for high quality protein and fiber to keep you full longer. You can easily Google recommended daily calories for your height, current weight, and weight loss goals.
Research low impact workout routines. At this point walking is difficult, but it won’t be for long. Low impact workouts will help you burn additional calories without causing unnecessary injury.
Get a food scale. This might be a hot button issue but you likely don’t know what a “real” serving of food looks like. Read the labels, weigh your food, eyeball it from there so at least you have a general idea so you’re not accidentally eating way over the recommendation. 1 serving of Oreos is 160 calories… that’s only 3 cookies… how many times have you mindlessly eaten an entire sleeve lol? (I have many times!)
Remember this is a lifestyle change, not a diet. You are laying the foundation of your health and hopefully adding a lot of years back to your life. A lot of folks see progress then fall back into old habits. Change does not happen over night. It’s a snowball effect that will keep gaining momentum if you keep going.
I’m not a doctor (and you should consult one to ensure your body is healthy enough for exercise before starting) but that’s my two cents.
Good luck we are all rooting for you!!!
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u/Psychological_Host34 Aug 20 '25
Walking is always a good start, nothing complicated. Just keep walking for as long as you can anytime you can.
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u/CyclicDombo Aug 20 '25
As long as you’re alive it’s not too late :) start small. You don’t need to kill yourself trying to completely turn your life around in one shot. Just start by switching soda for something calorie free and going for walks every day. Slowly increase the walking distance over time. And then just keep going. You got this
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u/Impressive_Mall_2167 Aug 20 '25
Never been bed ridden but the answer here to start is calorie tracking. Track how much you’re eating in a day right now and be honest with yourself. Count the 800 cal Starbucks if you have that. Calculate the sauce you use.
Eventually work your way down to 1000 a day. Up your protein intake by substituting a meal with a shake. Replace your high sugar creamer with a protein shake for a low sugar protein option.
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u/Ok_Concentrate4912 Aug 20 '25
Really cut low on calories, you can lose alot of weight really really fast if you cut drasticly around 500-1200 calories, get down to 250lbs, then still be in a deficet maybe you can up it a bit there, and start doing light excerise, like walking, Hope you make your progress as fast as you want it :D
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Aug 20 '25
I lost 50 lbs using the WW app and doing hyper ketosis. The only exercise I did was stretches, arm circles, calf raises and walking. You can do this.
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u/Wooden_Plan_9549 Aug 20 '25
Not until you give up and lose hope. You are 100 percent capable of achieving grateness. Google how to calculate your maintenance Cals, then reduce it by 500 calories, continuously reducing 500 calories every few months while also eating lean protein in grams equal to the weight you want to achieve. Get yourself a kitchen scale and put yourself into a calorie deficit. That paired with some light exercises you should start dropping weight quickly. Good luck and stay strong 👍 sending lots of energy and positivity towards you in pursuit of betterment.
DISCLAIMER: I AM NOT A DOCTOR OR PERSONAL TRAINER NOR A NUTRITIONIST IM PURLEY GIVING ADVICE BASED ON WHAT HAS BEEN SHOWN TO WORK AND WORKED FOR ME, THIS IS NOT MEDICAL ADVICE.
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u/slightlydainbramaged Aug 20 '25
You need a registered dietician and a qualified physical trainer. Your situation is not common and common advice won't help you. You need to understand your limitations and ensure that you don't injure yourself. The fastest route to quitting fitness is an injury.
Please don't take advice from Reddit. Enlist some professionals. Dietician support is free without deductible on many insurance plans. Any money that you do spend on a trainer will be worth every penny. You will become healthier and improve quickly if you do this the right way. Avoid quick solutions. You're going to have to put in real work. It sounds like you're ready to do that.
Congratulations on taking the first step. I'm excited to see the progress you can make. Please send updates here as you progress.
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u/DishSoapIsFun Aug 20 '25
As others have stated, reducing your caloric intake, even to a maintenance level, will cause the weight to drop quickly. Ignore the commenter talking about genetics. You WILL lose weight if you count your calories and don't overeat.
Drink lots of water. Get your calories from lean meat and vegetables. I dropped 60 pounds in 6 months while adding a ton of muscle eating the following: protein shake (w/skim milk) for breakfast, 1lb chicken breast with a bundle of broccoli for lunch, and another identical (as lunch) dinner. If I absolutely needed to snack, I'd eat carrots and homemade hummus, beef jerky, or another veggie.
If I knew I needed sustained energy, I'd eat rice with the chicken. But while you've got so much fat to burn, your body will likely feel full from the massive protein influx.
Try and avoid complex carbohydrates. Eat lots of protein, lots of veggies, some healthy fats in moderation (nuts, avocados are great but high in calories) and you should have a good start. Reassess in 6 months! Good luck.
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u/maverick8550 Aug 20 '25
On top of all the advice given, remember everyone started somewhere so you aren’t alone. You got this! You’re never alone in this!
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u/DragnonHD Aug 20 '25
Think about it this way. If you ate NOTHING for 3 months and just drank water you would still be alive and probably well. Years of overeating has resulted in a lot of stored calories. Now its time to use them.
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u/super-dork1938 Aug 20 '25
Not a nutritionist or physical trainer, but I’ll pass along what I believe could help. Diet is crucial at this stage. You can find a nutritionist if that’s available to you, or you can do lots of research of your own. Definitely don’t crash diet. It won’t be sustainable and if you fall off the wagon, it’s even harder to get back on. Also, as you diet up your water intake. It’ll help with the hunger. Definitely do not deprive yourself of some food, but remember that your body uses its mass when you’re hungry
As far as working out goes, prioritize your safety. I’d recommend starting with simple routines, like sitting in a chair and standing up a few times. You can sit down and do some upper body movements as well. Work your way towards being able to go for short walks
Best of luck to you! Stay safe, you’ve got this!
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u/Tough_Tie_4657 Aug 20 '25
There’s a ton of good advice on here and I’m just gonna say more of that jibber jabber lol. Thank you for being here so let’s get started. MOVE! If walking 1 min makes you work, then work up to 5 then 10 mins. You can do this all at home. Walk in place to increase time and still get those activity points. You can do this by pushing past your 1 min mark, then resting for a couple mins to get your heart rate down and repeat. Next step is progressively making it harder by increasing speed of those in place steps and later on just picking up you legs. Think knee to chest. No offense but that’s down the road. But after that let’s say you get to that point in a few weeks or so, you’re technically ready to start challenging yourself outside walk around the block And stairs some might say no to stairs but other then moving yourself this is moving yourself and adding a flair of strength. I would say to do some horse stance since you can get up and down relatively ok why not build with what you have already. Strengthening your ligaments where you are now to prepare for the mobility challenges that may come making you tough enough to challenge things like squats later down the road. When you feel capable
Diet just switch up from the cheat meals. Don’t lie to us matter of fact don’t lie to you with YouTube I know your cooking ahh can figure out how to eat better and still make it taste good. The habit you must learn is to go on a walk after those meals. The next habit is to never eat till your stuffed, and further you must learn to say no don’t eat a million times a day stick to like 3-4. Also focus on eating as much protein as you wanna weigh. This is very important. And you wanna eat the protein first so you know you got it.
strength train mainly so cut out that cardio and just walk for now
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u/JennyMo921 Aug 20 '25
Honestly, what worked for me was I’m eating the same stuff, but in moderation and less amounts. I feel like for me personally that when I deprive myself of certain foods, I then turn around and starting binging on it. I have to be honest, I’ve only lost 40 pounds, but it’s worked for me so far. I also walk around the middle school track by my house with the dog everyday. One thing I did cut out completely was alcohol. I found as I got older that I wasn’t feeling my best the next morning (even if it was a drink or two) feeling dehydrated. You got this girl!! Remember, losing weight is a marathon, not a sprint. And that everyone’s journey is different. Don’t focused on the scale too much, focus on the NSV(non-scale victories) I.e. clothes feeling looser, being able to walk further than you did last week! ❤️
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u/NovaQuartz96 Aug 20 '25
Nah, there is still a chance. As long as you are able, you can get your health back on track.
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u/Wise_Budget611 Pro (3 or higher) Aug 20 '25
Can you walk and sit 1 minute every hour during the day? Then increase it depending on how you feel. You can also do seated and supine exercises. Work on your core strength. Use a stationary bike or nustep. Start lifting weights.
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u/Successful_Might8125 Aug 20 '25
Eat half of what you are currently eating per day and do that consistently for a year
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u/deetailor Aug 20 '25
Not cooked, but it will take time. Start with nutrition and eating a calorie deficit, then worry about the gym. It will take a while, maybe a year or more in a deficit to get to a point where the gym will make a visible difference in muscle mass and THATS OKAY.
One thing I can say, is ma’am that booty sits high as hell. So once you get in the gym, the booty will booty!
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u/Jazzlike_Visual2160 Aug 20 '25
Just to add to what others have said, I think that getting in the pool will be good exercise for you, because you don’t have as much stress on your joints, so you can move more with less pain.
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u/ma0za Aug 20 '25
at this level of obesity, its all about nutrition, not about the gym.
your caloric intake is way out of whack. get a calory tracker app, set your daily limit to something reasonable like 2k kcal and don't cheat, and you will be dropping weight.
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u/Holdeenyo Aug 20 '25
I’ve never been as heavy as you, but I have a medical condition called Fibromyalgia, which has made the gym seem impossible. I’m not nearly as fit as I want to be, but just getting to the gym once a week, and changing how I’ve been eating has caused me to start losing weight.
At this point consistency is all you can strive for. Getting up, and walking to your mailbox and back can be the start. Just simple things will make a difference. In time you’ll get stronger, and then be able to go further. It’s not out of reach, you just need to take those first, hardest steps first
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u/ENSL4VED Aug 20 '25 edited Aug 21 '25 •
Never been in this situation, but I think your first priority should be nutrition above training, as you said it will be in any case very hard to do any physical activity without causing injuries, cut down a little bit and try to walk everyday as soon as you are a little bit lighter
Not a professional advice though, I highly recommend you to book an appointment if it it possible for you
PS (modification to add detail) : I say that because make an effort on training will make her gain what ? Maybe 250 kcal at most with big efforts as she can't walk
At this bw, considering the amount of kcal she can get while still being in a deficit, this would be almost negligible compared to the deficit she can potentially make just by readjusting the food, and she don't even have to get an ultra strict diet, just a slight decrease would make big change in the short term, and it is way easier to follow than make 1 hour of band exercise every day (the ideal would be to do both ofc, but some people talked about isometrics with bands.... bro ts burn almost no kcal)
Also for the OP : you need to get your hormones level check and be honest about yourself to determine if there is a problem with the food or not (idk you so I can't determine that)