Fat retard here, wanted to ask some advice about weight loss.

I started only two weeks ago. Went from 150kg to 147kg. Is that okay progress or nah. I eat 2000kcal a day, 150g of protein minimum. I also walk about 60 minutes a day. I am completely uncoordinated, so I'm scared I'll kill myself in the gym if I go alone. What are some fun ways to exercise at home, I want to lose some more weight before I get a gym membership or sign up for mma or something.

  1. 2 months ago
    Anonymous

    Poor Big slime

  2. 2 months ago
    Anonymous

    Go to the pool. Everyone is fat anyways and swimming hard is absolutely excellent cardio. Not just floating around but actually swimming. Plus when your a fattie low impact cardio is way easier on your joints. Other good option is exercise bikes. Keep watching what you are eating and make sure you count every calorie and don't cheat. Keep going. Don't stress over the time period. Weight loss is a marathon not a sprint. 2 weeks is good effort towards making it common practice in your life but you still have a long way to go. Don't agonize over every ounce, keep a positive attitude. Measure yourself weekly. Stay active.

    • 2 months ago
      Anonymous

      Pool's are closed unfortunately, my shithole country can barely afford to heat schools and homes, so yeah no pools. Stationary bikes are expensive, but I have a dance pad for ddr, would playing 1 hour of stepmania a day be good exercise? Also what about calisthenics at home? Sit-ups, push-ups, crunches etc.?

      • 2 months ago
        Anonymous

        Anything that gets your heart rate elevated is better than nothing. If your sweating and breathing hard it's working. If your gyms have bikes it may be a good idea to get in the habit of going and getting your cardio in. I usually find it's easier to do cardio In a controlled environment but that's just me. Do you have a regular bike? It's a good option too to just bike around town. Just anything to get your heart rate up will help at this point. Just get active. I recommend low impact stuff because being obese and running absolutely shreds your knees/ankles/hips and can cause stress injuries. It's better to lose weight with a bike or something before moving onto running for that reason.

        • 2 months ago
          Anonymous

          The last time I rode a bike I tried to down a bump and the front wheel bent in two and I ripped my jeans and skinned my thigh in front of a full outdoor restaurant. Yes I am that fat, and yes it was very embarrassing. I get that I have to be careful with joints at my weight, but do you think ddr is going to fuck my knees up? It seems like the only way I can get exercise in right now aside from walking.

          Biggest thing is making sure you keep your diet in check. That's the first place your going to lose weight and keep it off.

          Yeah, I've been trying to not go full throttle into dieting, but more so ease into it. My TDEE is about 3k so I started the diet at 2500 and slowly worked down to 2k last week. I don't feel hungry as much anymore, I think my stomach shrank.

          • 2 months ago
            Anonymous

            That is a smart move, lots of people go in cold turkey and can't take it and relapse immediately. Honestly just work in more walking, you'll probably see better results that way. I'm sure the dance pad would be fun, if you want to go ahead. Just increase the amount you walk first. Keep grinding away at it, you'll see good results and feel much healthier. Seeing appreciable weight loss 2 weeks in is a great start, just think about that compounded over time. In only 3 months you'll be on track to lose quite a lot of weight. Do the get discouraged if you plateau, just keep at it and you'll keep improving.

            • 2 months ago
              Anonymous

              How much time do you think I would I need to get down to 120kg provided I manage to keep up the diet? I remember being that weight and having no problems moving around since I'm decently tall and have a very large frame. It's my goal weight for now because I think I would not have to worry about my knees at much at 120 as I do now.

              • 2 months ago
                Anonymous

                NTA, I'm

                If you can only fit 1 hour walking, then try and do some calisthenics at home once you're a bit lighter. Resistance training doesn't burn a whole lot of calories, but by adding a little bit more muscle mass, you increase your basal metabolism by a small amount, and that extra few calories burned every day by default adds up over time.
                You might be able to drop your calorie intake a little more to 1800 or so, so long as your food is still satiating and it's sustainable, and that would have a similar effect to another 30-45mins of walking.
                The best routine is whichever one you can stick to. Good luck anon.

                , but if you can keep up this momentum, you could be around 100kg by next summer.

              • 2 months ago
                Anonymous

                Really? Damn, I thought getting to 100kg would take like 4 years or something like that. Now I'm just mad at myself for not starting sooner, losing weight always seemed like an insurmountable challenge to me since I literally don't know anyone who succeeded with it, but it's actually not that hard.

              • 2 months ago
                Anonymous

                >I literally don't know anyone who succeeded with it, but it's actually not that hard.
                Weight loss can be hard, but it's simple. You eat less and you move more. Some people find this very difficult to do for emotional reasons etc, but it's not complicated. You have to keep at it every day for months or years depending on your calorie deficit, but it's very straightforward.
                As you lose weight, your BMR is going to drop too, reducing your effective calorie deficit, so your weight loss will slow down too, but you can try and keep the momentum by dropping your energy intake to 1700 or 1800kcal and increasing your activity levels even further.
                As another anon said, it's a marathon, not a sprint, so just focus on completing one day at a time. You're gonna make it.

              • 2 months ago
                Anonymous

                I'm kind of banking on having more energy to do things as I lose more weight. So instead of lowering my calories under 2k I'd just sign up for something more intensive like mma or water polo. The hardest thing was getting rid of bad habits honestly, whenever my hands were idle I used to always get something to snack on, almost like a nervous tick, now I just chew my fingernails which is not great but a lot better.

                >If crunches are no good what about sit-ups or bridges?
                Bridges and planks are good for building a bit of core muscle, if you can do them at your current weight they're definitely worth incorporating.
                >Also won't squats fuck my knees up? Or will I be okay if I get the form down correctly, or should I be doing seated squats or whatever they're called?
                The stress on your knees when you squat is dependent on how far down you squat and how far apart you have your knees, etc. But you're essentially doing a bodyweight squat every time you get up from the toilet.
                Start small, with 8 or 10 squats per set and maybe 3 or 4 sets as part of your home routine. If it's putting too much stress on your knees, you'll feel the strain fairly quickly and you can remove them from your routine until you've dropped a bit more weight. But if I can squat 100kg on the barbell + the weight of my upperbody, and my knees are OK, then there's no reason you can't squat a bit less than that as a bodyweight squat.

                Okay thanks. Would this be a good daily routine?
                >squats 4x8
                >sit ups 6x20
                >wall-leaning pushups 4x8
                >planks 20x10 seconds
                Also do I need rest days with calisthenics or can I do them every evening before bed?

              • 2 months ago
                Anonymous

                >Would this be a good daily routine?
                If you can do it every day without needing to take breaks, it's a good daily routine. I don't mean to be tautological, but the best workout plan is one that you can stick to. Try it out and see how you feel after a few days.
                >Also do I need rest days with calisthenics or can I do them every evening before bed?
                Depends entirely on the intensity, how your muscles feel after a few days. If you're male, I would recommend doing it in the morning instead of the evening. Anecdotally I've always felt better from morning workouts than evening ones. But whenever you can fit it into your schedule is the best time to do it.

      • 2 months ago
        Anonymous

        Biggest thing is making sure you keep your diet in check. That's the first place your going to lose weight and keep it off.

      • 2 months ago
        Anonymous

        food is king for weight loss. try going slightly lower on your deficit if anything but so long as you see a downward trend in weight, youre fine. do DDR because it kicks ass anyway. RIP Big Slime

        • 2 months ago
          Anonymous

          May big slime rest in the gangstas paradise, amen.

  3. 2 months ago
    Anonymous

    3kg in two weeks is great.
    You sound like you're doing it right. High protein and low (for your bodyweight) calories is absolutely the way to go.
    Walking is the best exercise at your size as it carries the lowest risk of injury besides perhaps swimming or cycling, but it's much easier to fit 60mins of walking into your schedule, and walking isn't going to fatigue you as much and increase appetite as the other cardio might do.
    My only suggestion is to increase your walking time to 2 hours, if you can manage that in your schedule.
    You've started the journey anon, just keep going. 3kg in two weeks is fantastic.

    • 2 months ago
      Anonymous

      Thanks, I don't really have a reference for how much someone my size should be losing per week so knowing that 1.5kg/week is good progress helps put my mind at ease. Most of my walking I do while walking my parents dogs, I could probably fit another hour in by myself since it's holiday time and I have less work, but I'm not sure if I will have that much time for walking later.

      • 2 months ago
        Anonymous

        If you can only fit 1 hour walking, then try and do some calisthenics at home once you're a bit lighter. Resistance training doesn't burn a whole lot of calories, but by adding a little bit more muscle mass, you increase your basal metabolism by a small amount, and that extra few calories burned every day by default adds up over time.
        You might be able to drop your calorie intake a little more to 1800 or so, so long as your food is still satiating and it's sustainable, and that would have a similar effect to another 30-45mins of walking.
        The best routine is whichever one you can stick to. Good luck anon.

        • 2 months ago
          Anonymous

          Thanks, is there any recommended calisthenics routines? Or do I just do crunches and push-ups?

          • 2 months ago
            Anonymous

            I can't speak from experience because I'm so much lighter than you, my home calisthenics routine is mostly pull-ups and chin-ups, but I've never thought crunches were very good.
            At your size, I would suppose the best home movements you could do would be bodyweight squats and push-up variations. You're so heavy that you might want to look at wall-leaning or on-your-knee push-ups at first. As you lose weight and gain upper body strength you can start looking at the more advanced variations like wide-grip, decline or diamond push-ups, and adding weight to your 'bodyweight' squats by wearing a backpack filled with water bottles etc.

            • 2 months ago
              Anonymous

              Yeah I don't think pull ups are an option, even if I could manage one, I doubt my door frame would be able to handle my weight. If crunches are no good what about sit-ups or bridges? Also won't squats fuck my knees up? Or will I be okay if I get the form down correctly, or should I be doing seated squats or whatever they're called?

              • 2 months ago
                Anonymous

                >If crunches are no good what about sit-ups or bridges?
                Bridges and planks are good for building a bit of core muscle, if you can do them at your current weight they're definitely worth incorporating.
                >Also won't squats fuck my knees up? Or will I be okay if I get the form down correctly, or should I be doing seated squats or whatever they're called?
                The stress on your knees when you squat is dependent on how far down you squat and how far apart you have your knees, etc. But you're essentially doing a bodyweight squat every time you get up from the toilet.
                Start small, with 8 or 10 squats per set and maybe 3 or 4 sets as part of your home routine. If it's putting too much stress on your knees, you'll feel the strain fairly quickly and you can remove them from your routine until you've dropped a bit more weight. But if I can squat 100kg on the barbell + the weight of my upperbody, and my knees are OK, then there's no reason you can't squat a bit less than that as a bodyweight squat.

  4. 2 months ago
    anonymous

    Most of it waterweight and you will stagnate.do not be sad about it, understand that slow progress is still progress. Weigh in only once a week or else u will be suicidal cause of the weight diff over the day. Pay attention to hair, if u start losing hair slow down. Slay king

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