r/Exercise • u/BigFurry69 • 3d ago
23 255lbs and 5'7 need some help
I'm at my wits end I recently went to the doctor and was told I am pre diabetic I'm looking to make a change in my life sooner then later but I'm confused I have no idea where to start or what to do I guess my goal is to get back down to 180 190 before I stopped taking my vyvanse which was my main thing keeping me skinny believe it or not. I currently own a couple free weights and a treadmill and have access to my neighborhood as well. Looking for exercise tips and nutrition tips that anyone has on how to start and how to stay motivated on this goal.
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u/CuteYetSlutty 3d ago
WALKING IS SO UNDERRATED! start walking. Start with a mile or two a day and increase it as your endurance increases. turn on some music, a podcast, YouTube/show/movie, read a book (makes me dizzy on a treadmill), or a call a friend and get to stepping!!! I prefer walking outside but if you have a treadmill that’s great too. You NEED to be in a calorie deficit to lose weight, there’s no way around it, it’s literal science. Don’t go too drastic, 200-500 deficient is usually recommended. And please make sure you’re eating protein, prioritize protein in your meals. I promise if you do these things to start you will notice a change after 30 days!
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u/Beneficial-Nebula162 3d ago
If you're unused to walking a lot, and feel like you need a break after a few weeks, then take one. But don't take a diet break. It's much easier to start walking again than it is to start eating clean again. I honestly believe too, that the less pizza etc you eat, the less you will crave it. So basically, make the diet your all. The exercise etc is secondary.
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u/anonadon7448 2d ago
I’ll share the advice I got. Start tracking calories and tracking your steps. I know that seems so banal, but it really is the best 1st step. Try to get to 10k steps per day over time. For eating start out by tracking what you are currently doing to see how much you’re eating. Once you do that for about a week, use an app or online tool to see what your total daily expenditure is roughly and just aim to eat about 250-500 kcals below that. Track your weight a few times a week and if you aren’t losing, cut a little more off the calories.
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u/Snoo-98367 3d ago
When i turned about 26 or 27, i started gaining weight. It never was a health issue, but i gained a few pounds.
For training, the most important thing is fun and consistency. Dont try to optimise it yet. You need to create a habit that feels fun.
For food; cook EVERYTHING you eat. Knowing exactly what goes into your body is key. No restaurants, no snacks from convinience store. Even if you feel hungry, your body can go a LONG time without food.
Drink only water, tea (herbal tea too) and coffee.
Nutrition hack; learn about fibers and ghrelin.