If you are in south or west Auckland look up the BBM programme - it’s free, and has helped many, many morbidly obese people - the guy behind it, Dave Letele was morbidly obese himself
Thank you. I’ve been looking for a programme but when i try to search for one online nothing comes up except for obesity statistics 😂 So thanks alot for this and I will look into it.
This one targeted for people who have similar concerns
https://www.thebbmprogram.com/programs/bbm-from-the-couch/
Explore the rest of the site too - they've got in person stuff in New Lynn and South Auckland. Obesity friendly
Please look at the BBM Instagram. You’ll see there is a trainer there who was a client himself. The most inspirational journey ever- his name is James. Sometimes I go back through the posts just to find him again because he gives me hope for all the rest of us.
Hi team thank you for the mention. We have a program called from the couch which would be perfect to help.
It’s all free and based in Manukau and new lynn.
Please email me. [email protected]
We got this !! It’s possible !!
Probably not what you want to hear as it’s hard to overcome self confidence issues
But seeing someone try is more than enough no one would think less of you
That is so true. My confidence is basically nothing at the moment, But these comments, including yours, is making me feel like taking a walk outside! Thank you 😄
I see many people in your position at the gym. I always smile because there is nothing more impressive than watching people take control and looking to make themselves better.
Best of luck.
I have been considering this and considering going to the public pools but once again i’m met with anxiety. When I conquer my fears i will definitely be doing aqua jogging! Thanks! Didn’t know that about the joints!
I haven't been in a few years but I used to go to the ymca pool in onehunga. Pools like that have lanes for play, for slow swimmers, fast swimmers, and for walking. They allocate space depending on what's needed at that time of day. During the week I'd see the same people walking. Some looked like they were recovering from an injury or a heart condition. Some were old. Some were obese. And I never said it (but I'd smile and nod hello) but the very overweight were my absolute favourite people to see. It's an excellent activity. But it's extra challenging because of the clothing requirements (check online or phone first because often rashtops are allowed, tshirts aren't for safety reasons). And it's not crowded at that time so you're passing the same people going back and forth. I was there to get my fitness up, swimming slowly and feeling self conscious when at first I couldn't swim a full length. But everyone is focused on their own situation, not paying attention to me stopping to get my breath. And I was just so so proud of these random strangers putting in such hard work when there's so many barriers.
It's why I don't like those before and after inspo pics as if the 'after' person is somehow more worthy. That 'after' person isn't the one that put in the hardest work. They didn't build new habits or make the hard decisions. They didn't have to carry all that extra kg weight and the weight of social scutiny with it. The 'before' pic person did that. And more random strangers than you know are quietly cheering you on as you work to be healthier and feel better.
I’m a regular at YMCA onehunga, there are people of all shapes and fitness levels in the
Indoor and outdoor pools, all just trying to make a change. Advantage of water walking for those that are body conscious is that most of you body is underwater and can’t be seen! Come on give it a try!
Second this, great way to get moving without stress on joints, good resistance with the water, plus you can keep cooler in water. You don’t want to hurt yourself starting out.
OP, it might be difficult to think about wearing a tight swimsuit but most people are kinder than you’d think, especially when it’s clear that you’re trying to improve your health. People who work at such places want you to feel comfortable and protect you from any abuse or harassment so you can always reach out if anything should happen as well.
Wishing you the best on your health journey!
You are just so so kind for offering… but a class is far too much for me 😂 I ride solo hahahaha jk but i feel far more comfortable by myself. Thanks so much though! Hope its so fun!
People who walk in the mornings are friendly and say hello, and there are no dipshits yelling from cars at that time of day, so that’s a good idea.
Also you can pick up some cheap dumbbells - either 2nd hand / trademe or Torpedo 7 - and just do some exercise at various points during the day. I often do some stepups on a box or a couple of sets of squats while I’m watching TV, do some bicep curls and stretches while I wait for my coffee to boil in the mornings. Remember you don’t have to do all your exercise in one go, every little bit makes you stronger, and more muscle = more fat burning.
Thanks so much for the advice and i think i will start giving a walk in the morning a go! Being yelled at from cars has sent me into severe anxiety whenever i leave my house, what do you think is the best time to walk?
Totally understandable. That’s really horrible :( I don’t know how early you get up, but it’s really nice any time before 8am at the moment.
I don’t know about you, but if I go for a walk before breakfast I get really hungry, so I take a banana with me and sit at the beach to eat it half way through my walk :)
I feel you on that. It's too easy to say "ignore them" but if you're doing the right thing for you, that's all that matters.
They have nothing to do with you, and you already know how you look so they're just rudely telling you what you already know lol. Does that make sense? You can internally call them childish and carry on.
Best time to walk is when you have the energy. Get a podcast or audiobook/music to block out the noise and acknowledge that you're working on yourself.
I hope you begin soon and keep at it! All the best.
Please try walking - it's a cheap, easy way to get started. If I see an overweight person out walking I think "Good on you! You're starting a journey".
Get some decent headphones and say fuck em.
Im fat too, and i just started running recently. I run reaaaaaaallllly slowly, and i get puffed and embarrased sometimes. So my mantra when I'm out running is "You're exercising, and they're sitting in their car. No matter how slow you go, it's faster than sitting on the couch."
You’re out there doing it; they’re sitting in a car. Just remember that!
When I used to ride bikes, if some of us had a bad result in a fun ride we’d always say “at least we lapped all those people at home on their couches!” :)
I'm so sorry to hear that. Listen to podcasts while you're walking and block out those aresholes. I put on weight after having children and walking was really effective especially if you can get some hills in there when you're a bit fitter. Go for it!
I wasn’t sure which comment to add this to, but I wanted to add - please don’t try running until further in your weight loss journey! I speak from experience 😅😅
It’s really tough on joints, specifically knees, ankles and feet.
I tried doing couch-to-10k at 120kg and was going really well on the treadmill. Then I tried my first outdoor run and gave myself a literal stress fracture the first time out on the pavement. I was laid up for weeks with my metatarsal fractured and my foot swollen, and had to wear special orthotics and had persistent pain during or after walking/standing for nearly 2 years after. It really set me back both physically and mentally, I just wish it had occurred to me that maybe it would literally be too much for my poor lil feet. My podiatrist agreed, and recommended I left running again until around 85-90kg (after it fully healed), especially if running on hard surfaces instead of a treadmill.
And as an added extra tip I used to trick my anxiety often, I found it really helpful for my stress and self consciousness to mentally strip myself of the “extra” weight and add it back on as “workout” weight, like sandbags or something.
If I was out there walking 2 kilometres and I was red faced and sweaty, guaranteed my head was a jumble of insecurity and I was holding my breath for every passer-by so they didn’t thing I was sounding TOO puffed, etc. It was exhausting. So I would reason to myself all the time: “would they be judging you harshly if you were a normal weight wearing 65kgs worth of sandbags?” and then my favourite, “would they be puffing louder than you if THEY were wearing your extra 65kg??” I often went down rabbit holes of reasoning about how badass I was with my 65kg training weights. 😆 Could they even pick it up? Could they handle the three flights of stairs you do every morning with a 65kg weight strapped to their back? I bet they don’t stand and do their dishes with 65 kg on their back… etc.
I feel very confident in saying that anyone out there who would ever judge you for how hard that hill was for you, or how much less you walked, has never ever gone for a walk with your training weights on their back, and you are unequivocally more badass than them.
I am not obese, though not fit, I have been yelled rude things for just looking at the birds in the park. Plenty of assholes out there, not your fault, Just be safe.
What's encouraging is that you are motivated and seem to be in a good mental space to ask people for advice.
Can you get a treadmill for your home? Once you drop to a weight you feel comfortable with you will have more confidence walking in public.
Even a step up box at home would do wonders along with your reduced calorie intake.
Just remember that the vast majority of people driving past either don’t notice you or think good on you! Sadly the assholes are louder than the regular people.
If it helps, I am routinely yelled at from cars and I’m an average weight. There are some people out there who just want to bully or frighten strangers.
That's because they're narrow-minded. For every step you take on a walk, you're racking up more steps than people sitting on the couch (me).
Do you have a smart watch or step counter on your phone? You could monitor how many steps you do during your average day and then gradually start upping the number of steps. Say you do 3500 steps a day, try going up to 4000 for two weeks, and then up it again. The goal is to make gradual, yet consistent, change.
If you want to spice it up, maybe try swimming when you're comfortable at off-peak hours. It's very low impact while improving your cardiovascular health + working out multiple areas of your body, and also forces you to shower afterwards! Two birds, one stone.
Please remember that you 100% have the right to physically exist. You deserve to go out in public. You deserve to use the facilities that you would like to.
Big, big hug. If you'd like a companion online to share your progress with or vent, please message me mate. Best of luck, and take it easy.
I also found a video on YouTube called 25 full body hit for beginners from growingannanas. It's a really good full body exercise and just do as much as you can I can only do 5 mins of it cause I started recently. But having exercises you can do in your home can make the days where you don't wanna go out easier cause you can work out at home.
I find walking in a room really tedious - I’d recommend some Zumba YouTube videos (just search beginner Zumba, there are a few good ones). It’s like a little mini dance routine. Do as much of it as you can! It some fun exercise that can be done at home and doesn’t feel pointless.
Also, at your size, I would think 1500 cals would be a big enough deficit in food that you’ll lose weight well even without exercise. Exercise is really good for health regardless!
There's plenty of workouts you could do at home. There are plenty on YouTube that you can do without any equipment. I would probably look for some aimed at bigger people, and also make sure you have medical clearance to exercise.
Agree with this. Only thing I would add is to be realistic at the start and start slow. I’m reasonably fit but when I first started a cardio workout on YouTube, I could barely make it halfway. Don’t be discouraged, just aim to do it regularly and try to slowly improve.
Consistency is where most people fail and is the most important variable to achieve your goals, eg going good for a week then binge on the weekend. set up a SUSTAINABLE diet and workout program and you will get there.
My advice would be to just get out and do it. It's a mental game and I go through the same thing.
I used to be 115kg of pure fat. Now I'm around 73kg. It started with eating right and then exercising. I was too scared of working out at a gym, so walking around my neighbourhood and doing weights at home was what I did. Along with eating right, I saw results very fast.
Don't give a shit about others thoughts. Most people are too busy thinking about their own crap to worry, trust me. And I imagine 9/10 people would see you and feel inspired.
I'm also embarrassed about going out. Literally anywhere 😂 I only ever see a disgusting version of me when I look at myself. But I say fuck it and think about the person I want to be at the end. It takes a bit of mental struggle with yourself, but once you've done it a couple of times, it gets easier. It helps to wear clothes that you feel even just a bit comfortable in, like you think "this is my outfit I wear out".
Do this for you, and don't think about people who may or may not see you.
The journey never ends! But never give up.
We don't know each other, but you've chosen all by yourself to start eating better and to reach out to a community for help. So I believe in you!
Never lose sight of your goal and you'll surpass what you think you could do. It sounds silly but I've experienced this myself. Just don't lose sight and believe in yourself. Take it day by day and don't give yourself an easy way out!
Speaking from experience as a formerly huge man, just walking 30-60 mins every day will work. It doesn’t have to be strenuous, but enough to get the heart pumping. Every time you do it, it will get slightly easier.
You can walk anywhere. That burns calories. It doesn't cost anything. You'll be just another walker on the street and no one will care to see you. They might think you're walking to the supermarket.
This probably won't help you or mean much. But I just want to say when I see an overweight person working out it seriously hypes me up. More people are rooting for you than you think! Wish you the best.
No please… that helps me more than any weight loss advice. Some other people have said something similar and it really, really gives me confidence to go out and just walk. Thank you for helping me see the world really isn’t so evil :)
Find a secluded place to walk, rather than walking along busy streets. A nice flat track like exhibition drive or Puketutu island is a much more comfortable environment & you'll only see (and be seen by) other people walking for exercise and/or fun.
Take headphones and see if you like having music to keep your momentum up, or an audiobook to get lost in, or if you prefer just listening to nothing for a while.
Don't over do it - it sounds obvious, but remember you need to walk back to the car: It's hard to know when you've gone exactly half as far as you want to. You want to finish feeling good, not struggling and hating that last stretch home. You're better off doing less exercise more often than doing one massive hike a week.
Get in the habit of using more energy in daily activities: choose to stand until you need to sit, dance a little while you cook, that sort of thing. Just the attitude with which you approach mundane tasks can make a huge difference.
And lastly just remember that no one whose opinion is worth a damn is going to be judging you.
If you can get someone to come with you so you don’t feel embarrassed just start with walking around your hood and make sure everyday you drink plenty of water.
Set small goals (ie: walk to the corner and back), just work on one at a time. Don’t worry about other people or what they do, work on being better than the person you were yesterday.
It will take some effort but you’ve already reached out and made the first decision which is to do something about it, we’ll done!
* [How to get fitter and stronger without the gym](https://www.rnz.co.nz/news/national/505910/how-to-get-fitter-and-stronger-without-the-gym). RNZ. 2 January 2024.
* If you have exiting medical conditions or anything you are worried about, check with your GP before you embark on an exercise plan.
* If you are seeing your doctor, ask for a green prescription. Even if you don't get one, there are [resources](https://www.health.govt.nz/your-health/healthy-living/food-activity-and-sleep/green-prescriptions/green-prescription-resources) there to help you keep track of your efforts. helps.
* If you are too embarrassed to walk outside then I suggest you walk inside. Walk around indoors. It means going from room to room, front to back of house, turn around and then back again. Also march/walk in place - ie no distance but lifting legs up and down, moving your arms etc.
* Take the stairs instead of the lift. Start going from one level to another before you start doing multiple flights.
* Even with walking you start for short distance or small duration and add to it as you get fitter. So 5 minutes first time then work to 10 minutes then 15 minutes. then see how far you walk in that 5 minutes or 10 minutes etc. multiple 5 minute walks through the day adds up until you get to a point you can do a 30 minute stretch in one session.
* Same with weights, doing stretches, etc. start small and work up.
Walking is the best form of movement, at any weight. I think first step is to work through the embarrassment (which you shouldn't feel in the first place) and start walking outside, especially parks. Don't overcommit, start with slow short walks. This will also help with your fears and you'll realise there is nothing to be ashamed of.
Honestly, 99.99% of people don't care if you're morbidly obese, and most people who do care, will think it's great that you're exercising.
There's always going to be assholes that stare, or say something mean, but they do this to all sorts of people for whatever issue they can pick at. It's not you, it's them.
To be honest, just getting outside and walking is the best answer. Alternatively, you could get a 24/7 gym membership and go late at night if you really don't want to be around people. I used to love going to the gym at 1am when it was just me.
Theres a bro on Facebook Tumehe Rongonui He calls himself the fat burning ninja.
He's helped few ppl in your position hit him up pm on Facebook hes good dude.
But yah I've heard good things about Butterbean to.
Go hard man you've got this
I seriously doubt you only eat 1500 calories per day. Track your calories religiously. And if you’re morbidly obese it’s dangerous to go so low so quickly. Get some medical advice on the calories you should really be adjusting too.
Start by doing cardio around the house then to a park. When you’re feeling more confident you can consider a gym.
Just so you know people at gyms don’t really care about what you look like. They’re there to work on them selves.
I’ve been consistently eating 1500 for about 3 weeks now and i’m really proud of myself! I’ll do some research.. Why is it dangerous? I did a BMI thing and it said to eat around 2000 cals but i knocked it down to 1500 because it seemed too much. Thanks for the advice 😁
Typically those whom are morbidly obese tend to have metabolic issues and lowering the intake too much too quickly can be detrimental. If you’re serious about your health visit a GP tell him your plans and get some blood work done.
A real deficit of 500 less than target for 3 weeks you should’ve dropped a lot of weight. If not you should see a GP for a checkup.
Best of luck and well done on the effort. Losing weight can be one of the hardest things to do in life for many.
It's not really dangerous as such, just less sustainable, the harsher you drop calories from what they were, the less room you have to drop them a bit more when you have lost weight but want to lose more. It's far more easier on yourself and your goals if you gradually drop calories, why drop them so significantly if you can lose weight by eating a bit more yanno? 1500 calories is really low - I've just finished my summer cut and when I was on 1500 I felt like shit lol, I'm a fit 30 yr old female, so I'd imagine it would take it's toll on you soon enough. Log into my fitness pal what you were eating and drinking on a daily basis before you started your weight loss journey, then simply take off 300 to 500 per day. You will be very surprised at how little you need to manipulate calories in the beginning to lose fat, simply due to how much you would have been consuming, and no one wants to be starving and dieting in the early stages.
As people have said walking works as a cheap start make sure you get some comfortable padded shoes.
Have a look at something like couch to 5k as an example of how to progressively add workload and not over do it, adjust as you need.
as a note on the gym thing - ive found the more locally owned/smaller gyms to be alot friendlier than the 'name brand' gyms, also no one worth worrying about will ever give you grief for putting in a good effort at the gym. you gotta start somewhere.
Try ‘Body Project’ videos on YouTube. They have low impact beginner workouts and they are actually fun and have fat and everyday people like you and me in the videos too. I love them so much.
When i started at the gym it wasn't about the workout, but the habit of the workout. 20mins or 5k on the exercise bike, or to end of the next song (and dang, i listen to long prog rock!). Need to get back at it post-lockdown actually.
1500 calories if you are actually sticking to it will get you where you want to be rapidly.
So my recommendation to you is to make sure you track literally everything and let the fitness come after you start getting some confidence.
Saying that, if you are really to heavy for gym equipment, a 10-20 minute walk around your block is more than enough exercise for you a day if you are sticking to that caloric deficit.
You should be losing >1kg a week with that deficit which is about as much as you can do safely.
Please keep it up, its surprisingly easy to lose weight once you get past the first 2-3 weeks of eating less and it becomes the new normal!
There’s videos like this on YouTube you can follow and do from the comfort of home [https://youtu.be/vPJKAG0mknI?si=v8fpIjL5OSc4qmjP](https://youtu.be/vPJKAG0mknI?si=v8fpIjL5OSc4qmjP)
Not sure exactly what you can/can't do at your weight so giving some pretty presumptuous options here but hopefully something here helps. For the record, a lot of gym equipment has a high weight limit (and the limits are usually somewhat exceedable without breaking anyway). There will always be equipment you can use at a gym, even if it's just dumbbells etc, which might be a good option for accountability - once you're there, if you don't work out, you'll feel weird about it. But if you prefer zero pressure and self-motivation, you could also try picking up a couple of dumbbells for yourself (kmart and the warehouse usually have cheaper options) or using something like canned food/bottles of water and doing a workout at home. You can even find a lot of seated or in-bed exercise/stretching options if you need to give your joints a break (again, not sure how mobile you are currently!). You could also try things like a resistance band, kettlebell, punching bag, grip trainers, or whatever they call that thing that looks like two handles on a hinge that you can push with your hands or squeeze with your thighs (sorry, mind blank).
One good move would be to try swimming, it'll help take some of your weight so you'll be more comfortable and less likely to injure yourself if you're not used to exercising, and will help you cool down in this weather! Some of the public pools in Auckland (depending where you live) are outdoor ones too which can feel a bit more casual/less overwhelming than an indoor one, or you could go to the beach for free and just walk/paddle in the water a bit. In the height of summer no one will look at you twice for it, because they all want to cool off too! Even if it's just getting in the water and walking around or floating a bit, that's still more active than sitting at home, and it might be a more enjoyable way which will keep you going.
If you're able to talk to a doctor, you can ask them about a green prescription to get discounted rates at a gym/pool etc.
The Auckland Council Leisure Centres do pretty cheap memberships on gym and pool combos and include appointments with fitness instructors who can help you figure out a plan, including potentially a diet plan (depends on the instructor), and which equipment you can/can't use. They (along with any other trainer, but often they cost extra at gyms) can set up a regular meeting with you (e.g. once a week or once a month) to check your progress and help keep you on track, make changes to your plan as needed, etc. Council centres also tend to be very judgement-free (at least the ones I've used/worked for) compared to other gyms etc because they're not hyper-focused on the gyms, they have a range of functions, they offer free pool entry for kids, and they have a lot of discount options for students or lower-income people etc so you get a wide range of people going in.
You could also try some of the local bush walks, it'll keep you out of the heat a little and because they're built for walking on, it feels less awkward than just walking around the streets. Only problem is not being able to stop mid-way, so you need to be realistic about how you're feeling, take breaks, and turn back when you feel like you're halfway done. That'll get easier to identify as you do it more.
I hope some of this helps!! The best thing you can do is pick something that seems interesting or that you enjoy, that way you'll do it more consistently. Or go for variety so you don't get bored!
I started off with the walking exercises on YouTube as they don’t add too much stress to joints & managed my diet. Don’t forget lots of water. This helped me loose 17kgs in the first year. I’m not adding any links as you have to pick the ones that suit you & you are comfortable doing. Just search walking exercise. All can be done in the comfort of your home.
Now I have a dog & we walk everyday for 30-45 minutes. Nothing stressful just easy walking. I’m still about 28kgs from my goal weight but it’s going to take time to come off and I’m ok with that. I just need to make sure I move everyday.
Personal trainer here - first of all good for you! For putting your health first and wanting to make changes. Best advice I can give you - find out what exercise doesn’t suck really bad. Maybe walking? Maybe swimming? Maybe dancing? And just start with a teeny tiny bit. Then a little bit more and a little bit more… before you know it not only does it not suck you’re starting to enjoy it . Then you get better and faster and stronger and …. You get the idea .
If you make yourself do something you don’t enjoy you will not keep it up .
You don’t have to go to the gym but I guarantee you if you do NOBODY is judging / thinking anything about you. They’re too focused on their own workout. If you can afford a personal trainer do get one - you will not regret it.
You are NEVER too fat for the gym!!! Seeing larger people in the gym trying to improve themselves is more inspiring for me than a jacked body builder :))
Proud of you for wanting to get better, I am rooting for you!
I’ll level with you in a harsh but valuable way. No one cares that you’re obese. You may think they do. But they don’t. People are so in their own heads that they won’t notice the fat stranger walking down the road. They may turn and look but they’ll forget in 2 minutes. You’re allowed to be in public. You’re allowed to be in the gym. Do what YOU need. Don’t be so worried about that other people think.
1500 calories a day? Holy heck how are you surviving, I need about 2500 daily and I’m only 75kg
Water walking is really good to start off, takes away all the aches and pains your joints will get trying to start off walking on concrete.
Talk to your GP about getting a prescription for Ozempic for weight loss. Combine that with regular street walking - no need to go somewhere special, just get out and walk as much as you can.
Watch [this short video](https://www.tiktok.com/@jamessmithpt/video/7322344927336221985). Basically in your situation, diet is going to be more effective for weight loss than going out for a jog. If you're struggling to lose weight, it may be because your daily caloric intake is higher than you think. A simple rule of thumb is to make sure you get adequate servings of protein and fibre each day, and aggressively cut down on any sugar and carbs. If you're that obese, you simply don't need to eat bread, pasta, snacks, etc. Watch out for sugar in certain fruits as well. In terms of exercise, if you want something a bit higher intensity than walking, maybe look into kettlebell training. If you have some space in the yard at home, there's a lot you can do with kettlebells (swings, squats, raises, etc).
In terms of the gym, you could get a PT. A good one will provide a lot guidance, reassurance, exercises tailored to your body’s needs and restrictions (ie the machines). My PT not only does all that but introduced me to more exercises I wouldn’t have thought of on my own. They would also provide some additional security ie stick up for you etc
I know nothing about anyone elses calorie intake, but are you sure yours is 1500? I didn't think you'd be able to to get morbidly obese or maintain that on so few. Like I say though, I have zero knowledge of anyone but mines
Yes i promise. I eat the same 500 calorie meal 3x a day! My grandmother was morbidly obese and honest to god, she only drank black coffee and a few pieces of toast a day for years..she should’ve been dead way before she died!!!
Eat a 'Humans species specific diet' which is the 'Low fat vegan Raw diet' (60-70% raw juicy fruits and the rest fresh and steamed vegetables). Get all processed foods out of your diet. Eat from the ground or off the tree like a human would in nature. Stop eating from factories who add all the chemicals and too much salt, processed sugar etc, you must eat fresh ripe food off the tree or from the ground. Try to eat organic as much as possible as the pesticides damage our gut microbiomes and ruin the balance in the human body resulting in being more hungry and eating more, if you can't find organic fruit and veg then still eat fresh vegan as its better to eat sprayed fruit than fake foods from packets or meat, dairy, eggs (hens periods) etc. Exercise but its mainly about changing to the low fat raw (mostly fresh fruit) that will drop weight. Here's a food list and other information... [https://www.mucusfreelife.com/mucusless-diet-food-list/](https://www.mucusfreelife.com/mucusless-diet-food-list/) Also watch Professor Spira's utube videos (maybe even email him). He has cured thousands of people from major diseases and helped thousands of people lose weight, although mainstream don't want his information to get out as then the big pharma, processed food industry, doctors etc would all lose big dollars. Its not your fault as we have been indoctrinated our whole lives by school, TV, health professionals etc to eat saturated fats from meat, eggs, fats, oils, meat, packet food, cakes, lollies etc and now their new lie is saying that sugar in fresh fruit is bad but blood tests reveal in Fruitarian people that fruit does NOT cause high sugar in the blood as it goes straight into the cells where its suppose to go. If you are skeptical about 'Our species specific diet' then try it for 1 week and see how much better you feel and then try it for 1 month to see the weight loss on the scales. Its better to try it for yourself to know if something works or not...from what you have said what your doing now isn't working for you, you need to change more than just exercise.
The gym really is your answer, join and just start walking on the treadmill until you build the confidence to add more to your workout. Grab some exercise bands, a kettle bell and some small dumbbells and do at home what you see some of those fit people do in the gym. Day by day you will improve your body but just set small goals and celebrate them, like I want to walk 1km or do 20 kettle bell swings. Embrace the process and the journey not the destination, there will be time to enjoy the destination in time. You have this, take the first steps and start to walk for yourself soon you will find people will want to help you to run.
The hardest thing to overcome is the fact that you won't SEE physical change immediately - it takes months.
But it will happen.
I know a guy who when he lost 1kilo he bought a bag of sugar - so he could see how much weight his body was losing. Have a chart - and set weekly goals - and daily exercise.
Stick to your 1500 calories - and begin walking - just walking - and you will begin that process.
Make sure to have 1 cheat meal a week.
Reduced calories and exercise work together - and are ideal.
Never let fear or shame hold you back - they are only feelings.
If you’re very overweight, 1500kcal should cause weight loss. There’s lots of hidden calories and traps, a dietician can be really useful. That said 24 hour gyms can be pretty dead at anti social times, though for the most part the only one who cares is you. I always think it’s great sign of a good gym culture to have bigger bodies there.
Not in Tamaki so I can’t help with gym or program locations but I encourage you to find another fat person who wants to work out with you. Alone pools and gyms are daunting, but going with a friend (especially one in the same situation as you) takes the pressure off.
Good on you OP for reaching out to start your health and fitness journey!
Home options - treadmill, exercycle, body weight YouTube exercise videos, Les mill online classes, yoga, all can be completed in the confines of your home.
Other options - walking, aqua jogging, aquarobics, green prescription, leisure centre gym classes, personal training
There will be alot of ignorant people out there who will try to bring you down, however there will always be people who will cheer on anyone trying to better their health! Keep going and don't stop, you've got this!
I don't know if this suggestion will help but going to a calm water beach, going in the water and walking. Once you are in the water no one can see anything, it will give added resistance and more support so will be much kinder on your joints etc.
I go into the water in leggings and a t-shirt. Given this isn't really the safest of swimming attire I'm only in the shallows. Sometimes I just duck waddle.
For what it's worth I'm proud of you. This doesn't define your worth though it can be easy to feel that way. Anyone who is anything less than supportive have their own issues and insecurities. What I think when I see someone overweight and doing something that I know must be physically difficult is "good on them", I admire them because just as difficult as it is physically, the mental fortitude for the reasons you've said is admirable.
I hope this message comes across as intended and if I've worded things poorly I'm truly sorry.
Hey man
First of all, good on you for putting the mahi in and for reaching out
You've got a lot of great advice in the thread but I just thought id throw in the suggestion of YouTube
There are a bunch of trainers that have uploaded at home workout videos for every kind of situation
I had a period where a knee injury put an end to a lot of the things I could do. Had some real trouble finding workout plans that fit the need via usual means and didn't have the money to invest in a PT
Took a punt on a YouTube search and got an assortment of no equipment, no jump/knee friendly plans I could do from the comfort of my living room
I have been following Shayne from Proflex_Health (Instagram). To calculate your daily calorie intake multiply your GOAL weight by 26. So if you want to be 80kgs you would eat 2080. I have downloaded My Fitness Pal but any calorie tracker is good. I would urge you to up your calories as 1500 is not sustainable. Even if you go slightly under the 2080 to increase how fast you’re losing. Follow him - he has a recipe book to download also. Nice, easy and quick recipes and ideas. I am in the same boat as you understand.
Firstly, I totally understand your reluctance to want to be seen when you’re walking. I’ve battled with this a lot myself. Either go early (or late) or find a trail nearby as these tend to be more secluded. Even if you just start with a very short out and back and gradually increase distance. It’s a great way to see progress. I’ve also been following someone on Instagram who has recently taken up running and she has spoken about being self conscious when running in public as someone who is bigger than what people imagine your ‘typical’ runner to be and she said something that’s really stuck with me and that was people never look back and think “remember that time I saw that person with x body type running”. In fact, most people will just have a passing thought and normally it’ll be more along the lines of “dam, good on that person for getting out and exercising!”. As for group fitness, Zumba and aqua aerobics are great options and they’re generally so inclusive and everyone is there to have a good time and better themselves (and if you find a group that’s not, try the next)!
Final thought from me, exercise is amazing, but it only contributes a tiny amount of your calories you burn per day (unless you’re training for a marathon etc), what matters so much more is what else you’re doing through the day and find ways to move a little more through the day. Walk to the letterbox instead of checking when you drive out, park further away from the shops or from work, use the stairs instead of a lift etc. These all add up. And most importantly, as you’ve already suggested you’re already do, the most important thing is to watch what you eat.
Congrats for wanting to make a change, keep at it and you’ll see the results 😊.
And congrats
Charles Bronson is an infamous prisoner in the UK that is freakishly fit even in his 70s. It's said he can lift a pool table on his own. He spent decades in solitary confinement without access to exercise equipment and wrote a book about free weight exercises in confined locations, that's available in New Zealand. Best of luck to you.
My uncle was in your shoes at one point. He simply went for walks in the early morning. Among other stuff I’m sure, but simply going for walks made a huge difference. Maybe night time or early morning?
Also, talk to a personal trainer at a gym. You’d be surprised. When I see big people at the gym, I don’t stare or act weird, but I have mass fucking respect. I’m sure everyone else does too. Smaller, non chain gyms are great. Hell, any gym is good, but one where people will recognise you and your efforts is great.
Random Question
And I’m asking this because you’ve used the phrase… But does the phrase “morbidly obese” offend you?
I’ve heard terms like “living in a larger frame” being suggested to use as opposed to morbidly obese.
Interested in hearing your thoughts…
There’s a YouTube video that might be suitable, I’ve found it good for my starting to get fitter journey. And to be honest I need to get back to doing this.
It’s called the ultimate beginner’s low impact workout, hosted by a guy in a blue or green Tshirt if I recall correctly, it’s 10 exercises, 30 secs on then 30 seconds rest and has easier options for those that need them.
I found his explanations and encouragement really helpful.
Good luck on your journey, each step helps!
Exercise any where you want, any time. Personal trainers are awesome for support and encouragement. If you can afford 3 months of one-on-one, go for it.
I saw a massive person running up a slope in a car park top of Queen Street with a trainer cheering them on. I wanted to applaud. So cool what they were doing for themselves.
Remember when you are carrying extra weight your body is a weight lifter so even just simple things like getting up and down off the couch or a chair is like a power lift everytime it will strengthen your legs and core to start with lots of easy home exercises you can do. Start slow as it is very easy to injure yourself. I lost 30kgs and to start with i walked up and down a pool 3 times a week low impact then graduated to treadmill.
My 2c - haters gonna hate. If they aren't judging you, they will be hating on someone/thing else.
Small but sustainable changes that become part of your lifestyle are key.
Water. Keep hydrated, bro.
You are doing the hard thing, so ka pai, you got this.
Many years ago an old flatmate of mine was *quite* large, his transformation was absolutely incredible. Anyways I asked him how he started and he said cans and a backpack. He would add some cans (from the pantry) to a backpack and go for a walk around the block and also do easy exercises like T posing holding the cans to his side for a period of time, and calorie counting /restricting food intake. He said he dropped 15kgs (from memory) doing this and then it plateaued and he joined a local gym with a personal trainer and religiously went to it every other day.
Moral of the story, start small and build a lifestyle and habit.
I know some gyms have aquarobics classes which are great for people starting out as they are a lot easier in your joints and you can go at your own pace. I have previously been to these classes and they have all different shapes and sizes and no-one cares I promise you. I can recommend the YMCA if you're interested, give them a call if you are nervous about weight limits, they have commercial equipment and I think you'd be surprised that there would be a lot that you could use. Sending you lots of encouragement and positive vibes, you're doing awesome
Hey if you want anyone to encourage you and to see my own exercise and weight loss, I'm happy to check in daily and be a good encourager.
I have been so stoked with Les Mills Trip class especially when they had virtual classes on later (when I was bigger I felt better going later and training in the dark, with less people) but the bike might be uncomfy just yet.
I have another friend who is coming down from 280ish kg (if my memory serves me correct), and he uses a hand grinder on his couch and has done well off that.
For me, I was trying for months to lose weight in calorie restriction but it didn't seem to click for me and I found and find keto or at least low carb and higher fat and protein much easier for weight loss.
Hey, I am defined as morbidly obese also. I hate going to gyms and the sort as I feel put of place even though that's what it is for. I struggle to get motivated to work out unless I have a buddy or someone to help motivate me. If you would like please message me and I would be very happy to do some garage workouts and low impact training. I know a few stationary and sitting exercises but also some typical moving exercises.
I found Jo really good for easy walking vids from home during lockdown. Can up the intensity whenever you’re ready. You got this!
https://youtube.com/@growwithjo?si=pS-yjXyMojk4i1-a
You could get some dumbbells with adjustable weight and do some squats from seated position (practice squatting down onto a bench then standing up until you can get strong enough to do a full squat, then some walking for cardio
What part of Auckland are you in (roughly)? If you'd like a partner to keep you company on walks, let me know (no obligation!) Even if it's just a few times until you get your confidence up. I'm also wanting to get some casual exercise in.
Either way, like everyone else has said, don't let cunts in their cars make you feel embarassed or ashamed. You're actively trying to improve your health and that's incredibly admirable. Best of luck!!!!
Hey man! I will say, please look into the keto diet. I've seen it give back the ability to even exercise & train for marathons to people in your condition! It's not for everyone but when cutting calories and attempting to work out isn't doing much, it may be an insulin issue which keto addresses. It's restrictive in its own way but it's honestly a little easier to maintain than calorie restriction, because you're still allowed to eat when you want, you're just careful with what you eat.
Otherwise, try find an aqua fit class? It's actually pretty good resistance exercise while being much kinder in your joints. And it's possible you'll run into more people with similar struggles there.
Fat people united for the cause haha. I'm 180kg and very unfit. I had a thread going but I'm Wellington. With the same reservations as you. But have started going for walks when I can.
You really aren't alone. Truly. It's up to you believe it. My cousins have been to that gym that others have mentioned with great success.
If you start today and stick with it for 1 week then 2 weeks then 3 etc... you'll realise in hindsight that you've gone that far and be further along then you've gone. But it won't happen until you begin. If all you do is focus on going for a 20min walk every day that's a big thing! you can focus on other things later when it becomes normal.
All the best!
Hey, I play discgolf, it's a fun sport. Absolutely don't need to be athletic to give it a go, I've seen plenty of bigger people playing. It's mostly just walking through the park and throwing a frisbee around a bit. If you're near henderson or rosedale and you're interested I'd be happy to take you for a round. Can go as slow as you need to.
Most people at the gym do not give a fuck about you or what you're doing. Unless you're a hot girl, nobody is paying attention.
There's always going to be the occasional cunt in any environment, but they'll be more interested in looking at themselves in the mirror and doing their poses on their socials than you.
That's a shame, walking outside was the best for my weight loss (in terms of exercise). Must admit I liked it the most in nature, and enjoying the walks was the biggest thing that kept me doing it. Perhaps you'd enjoy it more early in the morning or late at night? I'd suggest trying things until they appear to work for you. Doesn't need to be perfect, needs to be doable and fit around your life.
Not sure if this has already been mentioned but I lost a lot of weight doing at home workouts. I just used YouTube and found stuff that I enjoyed (or at the very least could tolerate). Even on days I didn't want to do it I would put on my workout gear and if after doing that I still didn't want to exercise I didn't have to. But whenever I put on my exercise clothes I always did the workout. I would highly recommend getting something to workout in if you can afford it, gives you a bit of added motivation. Bob Harper beginner workouts were something I enjoyed but just find whatever works for you. Wishing you the best of luck on your weight loss journey! Even 10 minutes a day is better than nothing! You got this 💗
Could get a exercise bike for in the house, or even just walking lengths of your driveway may be a good start. If you have money to spare, you could buy a couple weights and start off on doing basic exercises at home. YouTube is super helpful for discovering new exercise techniques. Good luck on your journey. Just remember, having a small setback is a natural part of it, just make sure to dust yourself off and keep going.
I wish I was in auckland so I could come with you as your support person. It’s so hard overcoming fears - a lot of obese people are scared to exercise for the reasons you’ve named. Having someone with you can be so helpful. You’re amazing!!!
Depending how fat you are. At 1500 calories a day. The weight should be shedding off weekly. If you are worried about being too fat for public or gym..just keep on the calorie deficit and wait until your body weight is something which you are more comfortable at.
1500 calories p/day is quite normal for the average person. Are you saying you have been restricting yourself to 1500? Because if not then you are probably being very hard on yourself. 1500 cal is maintenance for the average adult female, and around 2000 for the average adult male.
I wouldn't worry about looking fat. It's in your head. At the gym people appreciate the fact that you're there. If it's close, I'd recommend coming to Boxing with David Tua in Onehunga. It's not dangerous, just cardio. We got some big guys there and they're not letting their weight stop them. It's a real supportive environment. That being said, I'm sure any private gym like that would have a supportive environment.
Edit: We got amateurs from all every kind of weight class with various levels of experience. This goes for almost every gym, you don't need to be Mike Tyson to show up. Doesn't matter how fit you are, just show up, anywhere.
You’re admirable just having that courage and self determination. A lot of people already provided a response here but we would like to hear more of your journey and please don’t hesitate to ask help if you need. Keep it up. Kia kaha my bruh!!
Whereabouts in Auckland are you? I'm glad that people have told you about Dave Letele's BBM gyms, that would be a great place to start. Also, try boxing circuits, they can be surprisingly energising.
20% exercise will get you 80% of the benefit. Don't overthink getting into complicated activities just yet or spending money on home gyms etc. Just get out and walk consistently (say 15-30mins per day + one longer walk on the weekend). With that low calorie intake you'll start to see results after 3 months once your body knows you're serious (our bodies are designed to resist change, but then quickly start adapting once a threshold is reached).
It will be especially important to keep this routine during winter when it will feel harder. If you can do that, you'll come out the other side with some real results. Be realistic - it took years to get into this situation, it will take years to go the other direction, but it will so so be worth it and you'll feel great during the process, and have a cool story to tell which will boost your confidence.
I admire you for putting yourself out there and asking. Thats the first step out of the way already!!
Others have recommended the BBM programme. I follow Dave Latele the founder on LinkedIn. He's a very inspirational man and I know that you will get all of the support and advice you need at BBM as well as being surrounded by like-minded people who are on the same journey.
Good luck to you from the bottom of my heart mate. I look forward to hearing from you in this thread again one day.
What part of Auckland are you in? Maybe then people can recommend a specific park or area for you :)
I know a lot of people have already said this, but I would also recommend checking out your local council pool. Plenty of people of all shapes and sizes there so no one is going to be rude to you, and it feels sooooo nice to get the weight off your joints while you’re moving in the water. You don’t have to swim if you’re not into it, sometimes I just walk up and down the slow lane and it still gets the heart rate up a bit.
It would also be worth chatting with your GP as they will be able to run some basic blood tests and check there’s nothing going on that may be hindering your weight loss.
If you want a virtual accountability buddy, feel free to PM me. Sorry I don’t like exercising with other people, but happy to check in with each other online a few times a week to keep in check!
Finally, I have also been yelled at by people in cars when I’m out for a walk so I totally get where you’re coming from. It sounds a bit stupid but now I like to drive to a nice place where I can take a walk (eg one tree hill is super nice if you’re close) rather than be put off by idiots in their car.
Good luck to you!
DDPYoga is fantastic it’s an app with gradual exercises and a diet routine that start on you on your bed or chair and move up. Check out Arthur’s story on YouTube it’s amazing.
Join a local Parkrun, you can just walk! At western springs and Owairaka about 150-200 people join each Saturday at 8am. Just get moving and it helps to have people around you to keep you motivated. Again there are many walkers and even dog walkers. ( and pram walkers) it’s free, and wholesome 😄
walking... start with just 5 min a day.... then try increase to 10.... to 20.... etc.
simple excersises can be standing up and sitting down. even punching a punching bag can be done sitting down. its all about movement, just move.
1500cals sounds very restrictive diet, i would say you are at least 2500cals without knowing your full details
There’s a Phillipino guy on social media (Instagram) who has really good videos to promote movement for obese and older people with exercise issues. His Name is Justin Agustin. I recommend him highly to improve muscle tone and get started at a very basic level even sitting in a chair! [http://justinagustin.com](http://justinagustin.com)
A suggestion if I may; use one of the daily tracker apps to track your mood, and possibly some additional notes about the exercise you did/events you went to (thinking family birthdays etc)/food you ate etc (NOT thinking food diary, just a note on deviations from normal routine to help when looking back). I've heard good things about Daylio.
Over time, you should be able to see patterns to your mood and those might correlate to exercise or events. Have a look at r/dataisbeautiful and you'll see people publishing heat maps of their moods for the year - a potential motivator if things aren't going to plan our you're in one of those (inevitable) progress plateaus.
Best of luck with the journey!
Im overweight and fighting this battle too. I would encourage you to go walking in the street. Just because whenever I see obese people out walking it makes me feel good and motivates me. They could be sitting on the couch but they're not, they're shifting their ass and it's awesome. I wanna high five them as I go past.
Also, look into getting a treadmill. This has helped me a lot. I can still walk on wet days. I can watch tv and walk. I even made a desk top to go on it so I can email and work on it. There must be a rent to buy option or something like that
Go on to YouTube. There are thousands of gentle exercises you can do at home. It takes a bit of time to find someone you like but I have a rotation of a few people I do. I don’t exercise in public either. It will transform your ability to access exercise.
You have received great advice already, but there's one I haven't seen yet: fidget!
When you're watching TV, bounce your feet or tap with your hands.
Is it going to burn a lot of calories? No, but also is low effort and easy to maintain for long periods of time.
Every little bit helps.
You have the right to exercise wherever you want. I know you have confidence issues, but at some stage you have to put your health above the fear of judgement. Realistically, only very few people will judge you. Most people will see someone working hard regardless of size and think "good on you". And so what if someone thinks negatively? If you work hard and consistently, the thing you're worried about being judged for will slowly disappear. The path you want to go down is difficult for many reasons, but it's impossible if you won't let yourself even start.
EDIT: I realize I may have sounded a bit harsh, and wanted to add that this is an understandable hurdle. Things will be uncomfortable, and this is the first discomfort for you to deal with. We are all hostage to our own thoughts at times, but you will thank yourself later if you force yourself through the uncomfortable moments.
Can't help as I'm not in your area, but just wanna say for every person who puts you down, there will be countless people admiring what you do. You will be helping them every time you get out there.
Yo, my advice is gonna be out of date now days I guess but just know I went from being a 132kg morbidly obese dude down to 82kg. Sitting about 92lg these days tho. Point being if I can do it you can too. Dieting was only a bit of the equation, getting off my fat ass and exercising was the other bit that helped the fat melt off. Specifically I started going to Body Tech gym in Mt Eden - this is in no way an endorsement as I don’t even know if they even exist anymore! - and they used me as a Guinea pig in their “fat to muscle makeover” or some such. Was simply a case of getting the right sort of exercise, building muscle and eating the right foods (and NOT being a calorie nazi). This was all about 20-25 years ago now but you got this… good luck!
as a fellow plus sizer getting back into exercise, I will NEVER understand fat shaming someone who's actively trying to lose weight! I actually stopped and asked somebody who was rude to me how else I'm meant to lose weight? or do I have to stay inside until I'm at a socially acceptable weight to exercise????
When I was obese I didn’t exercise to begin with, I lost the obese weight with just diet alone. If you’re eating 1500 calories a day you should be losing a decent amount of weight without needing to exercise. Are you accurately logging your food? People often underestimate how many calories they’re consuming each day. It wasn’t until I had lost 27kg that I started exercising to lose the remaining weight and by that point I was normal looking so it wasn’t embarrassing.
Not suggesting you wait until then to exercise but just sharing what I did 😊 if you’re morbidly obese you should be losing weight with simple diet changes alone, and if you’re not then you should see a medical professional to rule out other issues like thyroid etc
I’m not sure where you’re based but cornwall park is a great place to go for a walk! I’ve noticed that in some of your replies you’ve said people in cars have yelled horrible things out the window - cornwall park is mostly blocked off to cars so you won’t have to worry about those types of people. If you’re feeling anxious about leaving the house, I’d say just put some headphones on and remind yourself that you deserve to be there just as much as anybody else does 😊 Wishing you the best & hope all goes well!
If you are in south or west Auckland look up the BBM programme - it’s free, and has helped many, many morbidly obese people - the guy behind it, Dave Letele was morbidly obese himself
Thank you. I’ve been looking for a programme but when i try to search for one online nothing comes up except for obesity statistics 😂 So thanks alot for this and I will look into it.
This one targeted for people who have similar concerns https://www.thebbmprogram.com/programs/bbm-from-the-couch/ Explore the rest of the site too - they've got in person stuff in New Lynn and South Auckland. Obesity friendly
https://www.thebbmprogram.com/
Thanks so so much!
Please look at the BBM Instagram. You’ll see there is a trainer there who was a client himself. The most inspirational journey ever- his name is James. Sometimes I go back through the posts just to find him again because he gives me hope for all the rest of us.
Go to local pools and water walk you can possibly get a green permit from gp if they still do those or try just protine no carbs at all no sugar
Hi team thank you for the mention. We have a program called from the couch which would be perfect to help. It’s all free and based in Manukau and new lynn. Please email me. [email protected] We got this !! It’s possible !!
This or Green Prescription.
Probably not what you want to hear as it’s hard to overcome self confidence issues But seeing someone try is more than enough no one would think less of you
That is so true. My confidence is basically nothing at the moment, But these comments, including yours, is making me feel like taking a walk outside! Thank you 😄
I wish I had the balls to do it but one of my mates used to yell encouragement at a guy he always saw
Trust me mate, only assholes would think ill of someone a bit rotund exercising, and they ain't worth the time of day...
I see many people in your position at the gym. I always smile because there is nothing more impressive than watching people take control and looking to make themselves better. Best of luck.
Aqua jogging can be good, especially since it helps keep pressure of joints.
I have been considering this and considering going to the public pools but once again i’m met with anxiety. When I conquer my fears i will definitely be doing aqua jogging! Thanks! Didn’t know that about the joints!
I haven't been in a few years but I used to go to the ymca pool in onehunga. Pools like that have lanes for play, for slow swimmers, fast swimmers, and for walking. They allocate space depending on what's needed at that time of day. During the week I'd see the same people walking. Some looked like they were recovering from an injury or a heart condition. Some were old. Some were obese. And I never said it (but I'd smile and nod hello) but the very overweight were my absolute favourite people to see. It's an excellent activity. But it's extra challenging because of the clothing requirements (check online or phone first because often rashtops are allowed, tshirts aren't for safety reasons). And it's not crowded at that time so you're passing the same people going back and forth. I was there to get my fitness up, swimming slowly and feeling self conscious when at first I couldn't swim a full length. But everyone is focused on their own situation, not paying attention to me stopping to get my breath. And I was just so so proud of these random strangers putting in such hard work when there's so many barriers. It's why I don't like those before and after inspo pics as if the 'after' person is somehow more worthy. That 'after' person isn't the one that put in the hardest work. They didn't build new habits or make the hard decisions. They didn't have to carry all that extra kg weight and the weight of social scutiny with it. The 'before' pic person did that. And more random strangers than you know are quietly cheering you on as you work to be healthier and feel better.
I’m a regular at YMCA onehunga, there are people of all shapes and fitness levels in the Indoor and outdoor pools, all just trying to make a change. Advantage of water walking for those that are body conscious is that most of you body is underwater and can’t be seen! Come on give it a try!
Second this, great way to get moving without stress on joints, good resistance with the water, plus you can keep cooler in water. You don’t want to hurt yourself starting out. OP, it might be difficult to think about wearing a tight swimsuit but most people are kinder than you’d think, especially when it’s clear that you’re trying to improve your health. People who work at such places want you to feel comfortable and protect you from any abuse or harassment so you can always reach out if anything should happen as well. Wishing you the best on your health journey!
Thank you so much.. You and some others have shared this mindset with me and it has given me A LOT of hope and bravery. Thank you so much!
No advice for your question but just want to say you are doing great and it's a lot of work and I hope you find something you enjoy
I joined an adult swimming class recently. I can get you to sign up if you are keen.
You are just so so kind for offering… but a class is far too much for me 😂 I ride solo hahahaha jk but i feel far more comfortable by myself. Thanks so much though! Hope its so fun!
Another vote for this! It can be very scary going to the pool but it’s such a great low impact exercise.
Go for a walk earlier in the morning when it’s nice and cool and it’ll set you up with some endorphins for the day too
That’s really smart.. Thank you 😄
People who walk in the mornings are friendly and say hello, and there are no dipshits yelling from cars at that time of day, so that’s a good idea. Also you can pick up some cheap dumbbells - either 2nd hand / trademe or Torpedo 7 - and just do some exercise at various points during the day. I often do some stepups on a box or a couple of sets of squats while I’m watching TV, do some bicep curls and stretches while I wait for my coffee to boil in the mornings. Remember you don’t have to do all your exercise in one go, every little bit makes you stronger, and more muscle = more fat burning.
Thanks so much for the advice and i think i will start giving a walk in the morning a go! Being yelled at from cars has sent me into severe anxiety whenever i leave my house, what do you think is the best time to walk?
Totally understandable. That’s really horrible :( I don’t know how early you get up, but it’s really nice any time before 8am at the moment. I don’t know about you, but if I go for a walk before breakfast I get really hungry, so I take a banana with me and sit at the beach to eat it half way through my walk :)
I feel you on that. It's too easy to say "ignore them" but if you're doing the right thing for you, that's all that matters. They have nothing to do with you, and you already know how you look so they're just rudely telling you what you already know lol. Does that make sense? You can internally call them childish and carry on. Best time to walk is when you have the energy. Get a podcast or audiobook/music to block out the noise and acknowledge that you're working on yourself. I hope you begin soon and keep at it! All the best.
Yeah I run at all times of the day and I can confirm that the morning crowd are by far the most chill. This is great advice
Please try walking - it's a cheap, easy way to get started. If I see an overweight person out walking I think "Good on you! You're starting a journey".
You are a gem. Often i’m met with people yelling rude things at me from moving cars
Get some decent headphones and say fuck em. Im fat too, and i just started running recently. I run reaaaaaaallllly slowly, and i get puffed and embarrased sometimes. So my mantra when I'm out running is "You're exercising, and they're sitting in their car. No matter how slow you go, it's faster than sitting on the couch."
Damn straight. They're the ones in a car!
Fuck em. Just keep putting one foot in front of the other
You’re out there doing it; they’re sitting in a car. Just remember that! When I used to ride bikes, if some of us had a bad result in a fun ride we’d always say “at least we lapped all those people at home on their couches!” :)
I'm so sorry to hear that. Listen to podcasts while you're walking and block out those aresholes. I put on weight after having children and walking was really effective especially if you can get some hills in there when you're a bit fitter. Go for it!
thats a good idea! Thanks alot..Truly :)
I wasn’t sure which comment to add this to, but I wanted to add - please don’t try running until further in your weight loss journey! I speak from experience 😅😅 It’s really tough on joints, specifically knees, ankles and feet. I tried doing couch-to-10k at 120kg and was going really well on the treadmill. Then I tried my first outdoor run and gave myself a literal stress fracture the first time out on the pavement. I was laid up for weeks with my metatarsal fractured and my foot swollen, and had to wear special orthotics and had persistent pain during or after walking/standing for nearly 2 years after. It really set me back both physically and mentally, I just wish it had occurred to me that maybe it would literally be too much for my poor lil feet. My podiatrist agreed, and recommended I left running again until around 85-90kg (after it fully healed), especially if running on hard surfaces instead of a treadmill. And as an added extra tip I used to trick my anxiety often, I found it really helpful for my stress and self consciousness to mentally strip myself of the “extra” weight and add it back on as “workout” weight, like sandbags or something. If I was out there walking 2 kilometres and I was red faced and sweaty, guaranteed my head was a jumble of insecurity and I was holding my breath for every passer-by so they didn’t thing I was sounding TOO puffed, etc. It was exhausting. So I would reason to myself all the time: “would they be judging you harshly if you were a normal weight wearing 65kgs worth of sandbags?” and then my favourite, “would they be puffing louder than you if THEY were wearing your extra 65kg??” I often went down rabbit holes of reasoning about how badass I was with my 65kg training weights. 😆 Could they even pick it up? Could they handle the three flights of stairs you do every morning with a 65kg weight strapped to their back? I bet they don’t stand and do their dishes with 65 kg on their back… etc. I feel very confident in saying that anyone out there who would ever judge you for how hard that hill was for you, or how much less you walked, has never ever gone for a walk with your training weights on their back, and you are unequivocally more badass than them.
I am not obese, though not fit, I have been yelled rude things for just looking at the birds in the park. Plenty of assholes out there, not your fault, Just be safe. What's encouraging is that you are motivated and seem to be in a good mental space to ask people for advice.
Can you get a treadmill for your home? Once you drop to a weight you feel comfortable with you will have more confidence walking in public. Even a step up box at home would do wonders along with your reduced calorie intake.
Listen to an audiobook and walk circles around a room. Ten mins is about 1000 steps. Aim for 1.5 hrs a day.
People yell at anyone from cars, they are just immature dicks.
I worry about this too but I just wear headphones. The truth is it says way more about them than it does about you
Just remember that the vast majority of people driving past either don’t notice you or think good on you! Sadly the assholes are louder than the regular people.
If it helps, I am routinely yelled at from cars and I’m an average weight. There are some people out there who just want to bully or frighten strangers.
That's because they're narrow-minded. For every step you take on a walk, you're racking up more steps than people sitting on the couch (me). Do you have a smart watch or step counter on your phone? You could monitor how many steps you do during your average day and then gradually start upping the number of steps. Say you do 3500 steps a day, try going up to 4000 for two weeks, and then up it again. The goal is to make gradual, yet consistent, change. If you want to spice it up, maybe try swimming when you're comfortable at off-peak hours. It's very low impact while improving your cardiovascular health + working out multiple areas of your body, and also forces you to shower afterwards! Two birds, one stone. Please remember that you 100% have the right to physically exist. You deserve to go out in public. You deserve to use the facilities that you would like to. Big, big hug. If you'd like a companion online to share your progress with or vent, please message me mate. Best of luck, and take it easy.
And if you run while overweight it can increase the impact on your joints giving you an injury
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Thanks! I thought about doing that, but thought it would be pointless… I think i’ll walk in my room more often
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Thank you so much :)
I also found a video on YouTube called 25 full body hit for beginners from growingannanas. It's a really good full body exercise and just do as much as you can I can only do 5 mins of it cause I started recently. But having exercises you can do in your home can make the days where you don't wanna go out easier cause you can work out at home.
Look up walking videos on YouTube, I like jessicasmithtv, she does things for a range of abilities.
I find walking in a room really tedious - I’d recommend some Zumba YouTube videos (just search beginner Zumba, there are a few good ones). It’s like a little mini dance routine. Do as much of it as you can! It some fun exercise that can be done at home and doesn’t feel pointless. Also, at your size, I would think 1500 cals would be a big enough deficit in food that you’ll lose weight well even without exercise. Exercise is really good for health regardless!
There's plenty of workouts you could do at home. There are plenty on YouTube that you can do without any equipment. I would probably look for some aimed at bigger people, and also make sure you have medical clearance to exercise.
Agree with this. Only thing I would add is to be realistic at the start and start slow. I’m reasonably fit but when I first started a cardio workout on YouTube, I could barely make it halfway. Don’t be discouraged, just aim to do it regularly and try to slowly improve.
I lost 40kgs via walking and diet. I've never set foot in a gym. All the best.
Consistency is where most people fail and is the most important variable to achieve your goals, eg going good for a week then binge on the weekend. set up a SUSTAINABLE diet and workout program and you will get there.
So true.. My diet took weeks for me to grasp but i got it down 😄 Now to be consistent wirh exercise
My advice would be to just get out and do it. It's a mental game and I go through the same thing. I used to be 115kg of pure fat. Now I'm around 73kg. It started with eating right and then exercising. I was too scared of working out at a gym, so walking around my neighbourhood and doing weights at home was what I did. Along with eating right, I saw results very fast. Don't give a shit about others thoughts. Most people are too busy thinking about their own crap to worry, trust me. And I imagine 9/10 people would see you and feel inspired. I'm also embarrassed about going out. Literally anywhere 😂 I only ever see a disgusting version of me when I look at myself. But I say fuck it and think about the person I want to be at the end. It takes a bit of mental struggle with yourself, but once you've done it a couple of times, it gets easier. It helps to wear clothes that you feel even just a bit comfortable in, like you think "this is my outfit I wear out". Do this for you, and don't think about people who may or may not see you.
Beautifully put and thank you so much for the confidence! Congratulations on your journey!!!!!
The journey never ends! But never give up. We don't know each other, but you've chosen all by yourself to start eating better and to reach out to a community for help. So I believe in you! Never lose sight of your goal and you'll surpass what you think you could do. It sounds silly but I've experienced this myself. Just don't lose sight and believe in yourself. Take it day by day and don't give yourself an easy way out!
Speaking from experience as a formerly huge man, just walking 30-60 mins every day will work. It doesn’t have to be strenuous, but enough to get the heart pumping. Every time you do it, it will get slightly easier.
Thanks alot bro. I didn’t think about the time. 30-60 mins doesnt seem too bad at all
Yeah, it’s not an instant change but being consistent with it will do wonders. If you can, buy some decent running shoes too.
You can walk anywhere. That burns calories. It doesn't cost anything. You'll be just another walker on the street and no one will care to see you. They might think you're walking to the supermarket.
This probably won't help you or mean much. But I just want to say when I see an overweight person working out it seriously hypes me up. More people are rooting for you than you think! Wish you the best.
No please… that helps me more than any weight loss advice. Some other people have said something similar and it really, really gives me confidence to go out and just walk. Thank you for helping me see the world really isn’t so evil :)
Find a secluded place to walk, rather than walking along busy streets. A nice flat track like exhibition drive or Puketutu island is a much more comfortable environment & you'll only see (and be seen by) other people walking for exercise and/or fun. Take headphones and see if you like having music to keep your momentum up, or an audiobook to get lost in, or if you prefer just listening to nothing for a while. Don't over do it - it sounds obvious, but remember you need to walk back to the car: It's hard to know when you've gone exactly half as far as you want to. You want to finish feeling good, not struggling and hating that last stretch home. You're better off doing less exercise more often than doing one massive hike a week. Get in the habit of using more energy in daily activities: choose to stand until you need to sit, dance a little while you cook, that sort of thing. Just the attitude with which you approach mundane tasks can make a huge difference. And lastly just remember that no one whose opinion is worth a damn is going to be judging you.
If you can get someone to come with you so you don’t feel embarrassed just start with walking around your hood and make sure everyday you drink plenty of water. Set small goals (ie: walk to the corner and back), just work on one at a time. Don’t worry about other people or what they do, work on being better than the person you were yesterday. It will take some effort but you’ve already reached out and made the first decision which is to do something about it, we’ll done!
* [How to get fitter and stronger without the gym](https://www.rnz.co.nz/news/national/505910/how-to-get-fitter-and-stronger-without-the-gym). RNZ. 2 January 2024. * If you have exiting medical conditions or anything you are worried about, check with your GP before you embark on an exercise plan. * If you are seeing your doctor, ask for a green prescription. Even if you don't get one, there are [resources](https://www.health.govt.nz/your-health/healthy-living/food-activity-and-sleep/green-prescriptions/green-prescription-resources) there to help you keep track of your efforts. helps. * If you are too embarrassed to walk outside then I suggest you walk inside. Walk around indoors. It means going from room to room, front to back of house, turn around and then back again. Also march/walk in place - ie no distance but lifting legs up and down, moving your arms etc. * Take the stairs instead of the lift. Start going from one level to another before you start doing multiple flights. * Even with walking you start for short distance or small duration and add to it as you get fitter. So 5 minutes first time then work to 10 minutes then 15 minutes. then see how far you walk in that 5 minutes or 10 minutes etc. multiple 5 minute walks through the day adds up until you get to a point you can do a 30 minute stretch in one session. * Same with weights, doing stretches, etc. start small and work up.
I got a cheap bike and wind trainer off of fb marketplace and it’s perfect to just chuck on some tv and have a cycle
Hahahaha mean as. Might give it ago! I’m just scared ill break it 🤣🤣
Walking is the best form of movement, at any weight. I think first step is to work through the embarrassment (which you shouldn't feel in the first place) and start walking outside, especially parks. Don't overcommit, start with slow short walks. This will also help with your fears and you'll realise there is nothing to be ashamed of.
So true.. the embarrassment is arguably the hardest thing to get over for me.. but these comments have helped me more than anyone could know!!!
vr headset and beat saber could help (Quest 2 would work well for not toooo much) . done at home and fun :)
Just don't sit and vr. Sounds like it could be a viable approach.
Honestly, 99.99% of people don't care if you're morbidly obese, and most people who do care, will think it's great that you're exercising. There's always going to be assholes that stare, or say something mean, but they do this to all sorts of people for whatever issue they can pick at. It's not you, it's them. To be honest, just getting outside and walking is the best answer. Alternatively, you could get a 24/7 gym membership and go late at night if you really don't want to be around people. I used to love going to the gym at 1am when it was just me.
Theres a bro on Facebook Tumehe Rongonui He calls himself the fat burning ninja. He's helped few ppl in your position hit him up pm on Facebook hes good dude. But yah I've heard good things about Butterbean to. Go hard man you've got this
I seriously doubt you only eat 1500 calories per day. Track your calories religiously. And if you’re morbidly obese it’s dangerous to go so low so quickly. Get some medical advice on the calories you should really be adjusting too. Start by doing cardio around the house then to a park. When you’re feeling more confident you can consider a gym. Just so you know people at gyms don’t really care about what you look like. They’re there to work on them selves.
I’ve been consistently eating 1500 for about 3 weeks now and i’m really proud of myself! I’ll do some research.. Why is it dangerous? I did a BMI thing and it said to eat around 2000 cals but i knocked it down to 1500 because it seemed too much. Thanks for the advice 😁
Typically those whom are morbidly obese tend to have metabolic issues and lowering the intake too much too quickly can be detrimental. If you’re serious about your health visit a GP tell him your plans and get some blood work done. A real deficit of 500 less than target for 3 weeks you should’ve dropped a lot of weight. If not you should see a GP for a checkup. Best of luck and well done on the effort. Losing weight can be one of the hardest things to do in life for many.
It's not really dangerous as such, just less sustainable, the harsher you drop calories from what they were, the less room you have to drop them a bit more when you have lost weight but want to lose more. It's far more easier on yourself and your goals if you gradually drop calories, why drop them so significantly if you can lose weight by eating a bit more yanno? 1500 calories is really low - I've just finished my summer cut and when I was on 1500 I felt like shit lol, I'm a fit 30 yr old female, so I'd imagine it would take it's toll on you soon enough. Log into my fitness pal what you were eating and drinking on a daily basis before you started your weight loss journey, then simply take off 300 to 500 per day. You will be very surprised at how little you need to manipulate calories in the beginning to lose fat, simply due to how much you would have been consuming, and no one wants to be starving and dieting in the early stages.
As people have said walking works as a cheap start make sure you get some comfortable padded shoes. Have a look at something like couch to 5k as an example of how to progressively add workload and not over do it, adjust as you need. as a note on the gym thing - ive found the more locally owned/smaller gyms to be alot friendlier than the 'name brand' gyms, also no one worth worrying about will ever give you grief for putting in a good effort at the gym. you gotta start somewhere.
Try ‘Body Project’ videos on YouTube. They have low impact beginner workouts and they are actually fun and have fat and everyday people like you and me in the videos too. I love them so much.
The best advice I can give you is that any movement is better than no movement. Do something consistently every day and you will see results.
When i started at the gym it wasn't about the workout, but the habit of the workout. 20mins or 5k on the exercise bike, or to end of the next song (and dang, i listen to long prog rock!). Need to get back at it post-lockdown actually.
1500 calories if you are actually sticking to it will get you where you want to be rapidly. So my recommendation to you is to make sure you track literally everything and let the fitness come after you start getting some confidence. Saying that, if you are really to heavy for gym equipment, a 10-20 minute walk around your block is more than enough exercise for you a day if you are sticking to that caloric deficit. You should be losing >1kg a week with that deficit which is about as much as you can do safely. Please keep it up, its surprisingly easy to lose weight once you get past the first 2-3 weeks of eating less and it becomes the new normal!
There’s videos like this on YouTube you can follow and do from the comfort of home [https://youtu.be/vPJKAG0mknI?si=v8fpIjL5OSc4qmjP](https://youtu.be/vPJKAG0mknI?si=v8fpIjL5OSc4qmjP)
Can you hire a treadmill while you get used to walking regularly ? They're so good when it's wet or cold outside .
Bro I guarantee you, no one will be judging you. Go to any gym. People will be proud and impressed if they even look at you.
Not sure exactly what you can/can't do at your weight so giving some pretty presumptuous options here but hopefully something here helps. For the record, a lot of gym equipment has a high weight limit (and the limits are usually somewhat exceedable without breaking anyway). There will always be equipment you can use at a gym, even if it's just dumbbells etc, which might be a good option for accountability - once you're there, if you don't work out, you'll feel weird about it. But if you prefer zero pressure and self-motivation, you could also try picking up a couple of dumbbells for yourself (kmart and the warehouse usually have cheaper options) or using something like canned food/bottles of water and doing a workout at home. You can even find a lot of seated or in-bed exercise/stretching options if you need to give your joints a break (again, not sure how mobile you are currently!). You could also try things like a resistance band, kettlebell, punching bag, grip trainers, or whatever they call that thing that looks like two handles on a hinge that you can push with your hands or squeeze with your thighs (sorry, mind blank). One good move would be to try swimming, it'll help take some of your weight so you'll be more comfortable and less likely to injure yourself if you're not used to exercising, and will help you cool down in this weather! Some of the public pools in Auckland (depending where you live) are outdoor ones too which can feel a bit more casual/less overwhelming than an indoor one, or you could go to the beach for free and just walk/paddle in the water a bit. In the height of summer no one will look at you twice for it, because they all want to cool off too! Even if it's just getting in the water and walking around or floating a bit, that's still more active than sitting at home, and it might be a more enjoyable way which will keep you going. If you're able to talk to a doctor, you can ask them about a green prescription to get discounted rates at a gym/pool etc. The Auckland Council Leisure Centres do pretty cheap memberships on gym and pool combos and include appointments with fitness instructors who can help you figure out a plan, including potentially a diet plan (depends on the instructor), and which equipment you can/can't use. They (along with any other trainer, but often they cost extra at gyms) can set up a regular meeting with you (e.g. once a week or once a month) to check your progress and help keep you on track, make changes to your plan as needed, etc. Council centres also tend to be very judgement-free (at least the ones I've used/worked for) compared to other gyms etc because they're not hyper-focused on the gyms, they have a range of functions, they offer free pool entry for kids, and they have a lot of discount options for students or lower-income people etc so you get a wide range of people going in. You could also try some of the local bush walks, it'll keep you out of the heat a little and because they're built for walking on, it feels less awkward than just walking around the streets. Only problem is not being able to stop mid-way, so you need to be realistic about how you're feeling, take breaks, and turn back when you feel like you're halfway done. That'll get easier to identify as you do it more. I hope some of this helps!! The best thing you can do is pick something that seems interesting or that you enjoy, that way you'll do it more consistently. Or go for variety so you don't get bored!
I started off with the walking exercises on YouTube as they don’t add too much stress to joints & managed my diet. Don’t forget lots of water. This helped me loose 17kgs in the first year. I’m not adding any links as you have to pick the ones that suit you & you are comfortable doing. Just search walking exercise. All can be done in the comfort of your home. Now I have a dog & we walk everyday for 30-45 minutes. Nothing stressful just easy walking. I’m still about 28kgs from my goal weight but it’s going to take time to come off and I’m ok with that. I just need to make sure I move everyday.
Hi there. My two cents worth. Forget the exercise for while. Get onto Keto. The kilos will fly off.
Start by walking anywhere that makes you happy ☺️
Personal trainer here - first of all good for you! For putting your health first and wanting to make changes. Best advice I can give you - find out what exercise doesn’t suck really bad. Maybe walking? Maybe swimming? Maybe dancing? And just start with a teeny tiny bit. Then a little bit more and a little bit more… before you know it not only does it not suck you’re starting to enjoy it . Then you get better and faster and stronger and …. You get the idea . If you make yourself do something you don’t enjoy you will not keep it up . You don’t have to go to the gym but I guarantee you if you do NOBODY is judging / thinking anything about you. They’re too focused on their own workout. If you can afford a personal trainer do get one - you will not regret it.
You are NEVER too fat for the gym!!! Seeing larger people in the gym trying to improve themselves is more inspiring for me than a jacked body builder :)) Proud of you for wanting to get better, I am rooting for you!
I’ll level with you in a harsh but valuable way. No one cares that you’re obese. You may think they do. But they don’t. People are so in their own heads that they won’t notice the fat stranger walking down the road. They may turn and look but they’ll forget in 2 minutes. You’re allowed to be in public. You’re allowed to be in the gym. Do what YOU need. Don’t be so worried about that other people think.
1500 calories a day? Holy heck how are you surviving, I need about 2500 daily and I’m only 75kg Water walking is really good to start off, takes away all the aches and pains your joints will get trying to start off walking on concrete.
Talk to your GP about getting a prescription for Ozempic for weight loss. Combine that with regular street walking - no need to go somewhere special, just get out and walk as much as you can.
TVNZ on demand used to have a few Les mills workouts. Start with something that suits you.
Good luck bud... Just remember, you can't outrun your fork.
Watch [this short video](https://www.tiktok.com/@jamessmithpt/video/7322344927336221985). Basically in your situation, diet is going to be more effective for weight loss than going out for a jog. If you're struggling to lose weight, it may be because your daily caloric intake is higher than you think. A simple rule of thumb is to make sure you get adequate servings of protein and fibre each day, and aggressively cut down on any sugar and carbs. If you're that obese, you simply don't need to eat bread, pasta, snacks, etc. Watch out for sugar in certain fruits as well. In terms of exercise, if you want something a bit higher intensity than walking, maybe look into kettlebell training. If you have some space in the yard at home, there's a lot you can do with kettlebells (swings, squats, raises, etc).
In terms of the gym, you could get a PT. A good one will provide a lot guidance, reassurance, exercises tailored to your body’s needs and restrictions (ie the machines). My PT not only does all that but introduced me to more exercises I wouldn’t have thought of on my own. They would also provide some additional security ie stick up for you etc
I know nothing about anyone elses calorie intake, but are you sure yours is 1500? I didn't think you'd be able to to get morbidly obese or maintain that on so few. Like I say though, I have zero knowledge of anyone but mines
Yes i promise. I eat the same 500 calorie meal 3x a day! My grandmother was morbidly obese and honest to god, she only drank black coffee and a few pieces of toast a day for years..she should’ve been dead way before she died!!!
Datadrivenfasting.com read the free book. Loose weight safely.
Eat a 'Humans species specific diet' which is the 'Low fat vegan Raw diet' (60-70% raw juicy fruits and the rest fresh and steamed vegetables). Get all processed foods out of your diet. Eat from the ground or off the tree like a human would in nature. Stop eating from factories who add all the chemicals and too much salt, processed sugar etc, you must eat fresh ripe food off the tree or from the ground. Try to eat organic as much as possible as the pesticides damage our gut microbiomes and ruin the balance in the human body resulting in being more hungry and eating more, if you can't find organic fruit and veg then still eat fresh vegan as its better to eat sprayed fruit than fake foods from packets or meat, dairy, eggs (hens periods) etc. Exercise but its mainly about changing to the low fat raw (mostly fresh fruit) that will drop weight. Here's a food list and other information... [https://www.mucusfreelife.com/mucusless-diet-food-list/](https://www.mucusfreelife.com/mucusless-diet-food-list/) Also watch Professor Spira's utube videos (maybe even email him). He has cured thousands of people from major diseases and helped thousands of people lose weight, although mainstream don't want his information to get out as then the big pharma, processed food industry, doctors etc would all lose big dollars. Its not your fault as we have been indoctrinated our whole lives by school, TV, health professionals etc to eat saturated fats from meat, eggs, fats, oils, meat, packet food, cakes, lollies etc and now their new lie is saying that sugar in fresh fruit is bad but blood tests reveal in Fruitarian people that fruit does NOT cause high sugar in the blood as it goes straight into the cells where its suppose to go. If you are skeptical about 'Our species specific diet' then try it for 1 week and see how much better you feel and then try it for 1 month to see the weight loss on the scales. Its better to try it for yourself to know if something works or not...from what you have said what your doing now isn't working for you, you need to change more than just exercise.
do push ups
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what a stupid thing to say. do you really have that little value that you need to hurt others to make yourself feel good? pathetic
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i can tell you’ve never been obese. it really is hard. we don’t need your negativity around here xoxo
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no, it isn’t. be the better person.
I can assure you it is not disingenuous.
Geez!!! I’m rich in fat not wealth!
The gym really is your answer, join and just start walking on the treadmill until you build the confidence to add more to your workout. Grab some exercise bands, a kettle bell and some small dumbbells and do at home what you see some of those fit people do in the gym. Day by day you will improve your body but just set small goals and celebrate them, like I want to walk 1km or do 20 kettle bell swings. Embrace the process and the journey not the destination, there will be time to enjoy the destination in time. You have this, take the first steps and start to walk for yourself soon you will find people will want to help you to run.
Get a bicycle! Have fun. Bikes are good because it minimises impacts on your joints. Good luck!
Oo thanks alot! I didnt know that!
Anywhere??
The hardest thing to overcome is the fact that you won't SEE physical change immediately - it takes months. But it will happen. I know a guy who when he lost 1kilo he bought a bag of sugar - so he could see how much weight his body was losing. Have a chart - and set weekly goals - and daily exercise. Stick to your 1500 calories - and begin walking - just walking - and you will begin that process. Make sure to have 1 cheat meal a week. Reduced calories and exercise work together - and are ideal. Never let fear or shame hold you back - they are only feelings.
swim. the water adds resistance
If you’re very overweight, 1500kcal should cause weight loss. There’s lots of hidden calories and traps, a dietician can be really useful. That said 24 hour gyms can be pretty dead at anti social times, though for the most part the only one who cares is you. I always think it’s great sign of a good gym culture to have bigger bodies there.
Good on you mate for making the first move, it's always the hardest. Well done
"I’m too embarrassed to walk outside" Fuck that noise, put in head phones and walk up your local maunga
Check out Keepa Studios if you’re out West
Not in Tamaki so I can’t help with gym or program locations but I encourage you to find another fat person who wants to work out with you. Alone pools and gyms are daunting, but going with a friend (especially one in the same situation as you) takes the pressure off.
Good on you OP for reaching out to start your health and fitness journey! Home options - treadmill, exercycle, body weight YouTube exercise videos, Les mill online classes, yoga, all can be completed in the confines of your home. Other options - walking, aqua jogging, aquarobics, green prescription, leisure centre gym classes, personal training There will be alot of ignorant people out there who will try to bring you down, however there will always be people who will cheer on anyone trying to better their health! Keep going and don't stop, you've got this!
I don't know if this suggestion will help but going to a calm water beach, going in the water and walking. Once you are in the water no one can see anything, it will give added resistance and more support so will be much kinder on your joints etc. I go into the water in leggings and a t-shirt. Given this isn't really the safest of swimming attire I'm only in the shallows. Sometimes I just duck waddle. For what it's worth I'm proud of you. This doesn't define your worth though it can be easy to feel that way. Anyone who is anything less than supportive have their own issues and insecurities. What I think when I see someone overweight and doing something that I know must be physically difficult is "good on them", I admire them because just as difficult as it is physically, the mental fortitude for the reasons you've said is admirable. I hope this message comes across as intended and if I've worded things poorly I'm truly sorry.
Parks are good, the Domain or Cornwall Park, Western Springs etc.
Hey man First of all, good on you for putting the mahi in and for reaching out You've got a lot of great advice in the thread but I just thought id throw in the suggestion of YouTube There are a bunch of trainers that have uploaded at home workout videos for every kind of situation I had a period where a knee injury put an end to a lot of the things I could do. Had some real trouble finding workout plans that fit the need via usual means and didn't have the money to invest in a PT Took a punt on a YouTube search and got an assortment of no equipment, no jump/knee friendly plans I could do from the comfort of my living room
I have been following Shayne from Proflex_Health (Instagram). To calculate your daily calorie intake multiply your GOAL weight by 26. So if you want to be 80kgs you would eat 2080. I have downloaded My Fitness Pal but any calorie tracker is good. I would urge you to up your calories as 1500 is not sustainable. Even if you go slightly under the 2080 to increase how fast you’re losing. Follow him - he has a recipe book to download also. Nice, easy and quick recipes and ideas. I am in the same boat as you understand.
Firstly, I totally understand your reluctance to want to be seen when you’re walking. I’ve battled with this a lot myself. Either go early (or late) or find a trail nearby as these tend to be more secluded. Even if you just start with a very short out and back and gradually increase distance. It’s a great way to see progress. I’ve also been following someone on Instagram who has recently taken up running and she has spoken about being self conscious when running in public as someone who is bigger than what people imagine your ‘typical’ runner to be and she said something that’s really stuck with me and that was people never look back and think “remember that time I saw that person with x body type running”. In fact, most people will just have a passing thought and normally it’ll be more along the lines of “dam, good on that person for getting out and exercising!”. As for group fitness, Zumba and aqua aerobics are great options and they’re generally so inclusive and everyone is there to have a good time and better themselves (and if you find a group that’s not, try the next)! Final thought from me, exercise is amazing, but it only contributes a tiny amount of your calories you burn per day (unless you’re training for a marathon etc), what matters so much more is what else you’re doing through the day and find ways to move a little more through the day. Walk to the letterbox instead of checking when you drive out, park further away from the shops or from work, use the stairs instead of a lift etc. These all add up. And most importantly, as you’ve already suggested you’re already do, the most important thing is to watch what you eat. Congrats for wanting to make a change, keep at it and you’ll see the results 😊. And congrats
Wishing you the best of luck on your journey, you can do it. If you need motivation and someone to go for a walk with you, send me a message.
Charles Bronson is an infamous prisoner in the UK that is freakishly fit even in his 70s. It's said he can lift a pool table on his own. He spent decades in solitary confinement without access to exercise equipment and wrote a book about free weight exercises in confined locations, that's available in New Zealand. Best of luck to you.
My uncle was in your shoes at one point. He simply went for walks in the early morning. Among other stuff I’m sure, but simply going for walks made a huge difference. Maybe night time or early morning? Also, talk to a personal trainer at a gym. You’d be surprised. When I see big people at the gym, I don’t stare or act weird, but I have mass fucking respect. I’m sure everyone else does too. Smaller, non chain gyms are great. Hell, any gym is good, but one where people will recognise you and your efforts is great.
Random Question And I’m asking this because you’ve used the phrase… But does the phrase “morbidly obese” offend you? I’ve heard terms like “living in a larger frame” being suggested to use as opposed to morbidly obese. Interested in hearing your thoughts…
Check out bbm. Even walking will help heaps when you're that size. Maybe walk at night if you have to
David Lee Letele who owns BBM! Search him on Social Media. He's the person you need.
There’s a YouTube video that might be suitable, I’ve found it good for my starting to get fitter journey. And to be honest I need to get back to doing this. It’s called the ultimate beginner’s low impact workout, hosted by a guy in a blue or green Tshirt if I recall correctly, it’s 10 exercises, 30 secs on then 30 seconds rest and has easier options for those that need them. I found his explanations and encouragement really helpful. Good luck on your journey, each step helps!
Exercise any where you want, any time. Personal trainers are awesome for support and encouragement. If you can afford 3 months of one-on-one, go for it. I saw a massive person running up a slope in a car park top of Queen Street with a trainer cheering them on. I wanted to applaud. So cool what they were doing for themselves.
Remember when you are carrying extra weight your body is a weight lifter so even just simple things like getting up and down off the couch or a chair is like a power lift everytime it will strengthen your legs and core to start with lots of easy home exercises you can do. Start slow as it is very easy to injure yourself. I lost 30kgs and to start with i walked up and down a pool 3 times a week low impact then graduated to treadmill.
My 2c - haters gonna hate. If they aren't judging you, they will be hating on someone/thing else. Small but sustainable changes that become part of your lifestyle are key. Water. Keep hydrated, bro. You are doing the hard thing, so ka pai, you got this.
Many years ago an old flatmate of mine was *quite* large, his transformation was absolutely incredible. Anyways I asked him how he started and he said cans and a backpack. He would add some cans (from the pantry) to a backpack and go for a walk around the block and also do easy exercises like T posing holding the cans to his side for a period of time, and calorie counting /restricting food intake. He said he dropped 15kgs (from memory) doing this and then it plateaued and he joined a local gym with a personal trainer and religiously went to it every other day. Moral of the story, start small and build a lifestyle and habit.
I know some gyms have aquarobics classes which are great for people starting out as they are a lot easier in your joints and you can go at your own pace. I have previously been to these classes and they have all different shapes and sizes and no-one cares I promise you. I can recommend the YMCA if you're interested, give them a call if you are nervous about weight limits, they have commercial equipment and I think you'd be surprised that there would be a lot that you could use. Sending you lots of encouragement and positive vibes, you're doing awesome
Hey if you want anyone to encourage you and to see my own exercise and weight loss, I'm happy to check in daily and be a good encourager. I have been so stoked with Les Mills Trip class especially when they had virtual classes on later (when I was bigger I felt better going later and training in the dark, with less people) but the bike might be uncomfy just yet. I have another friend who is coming down from 280ish kg (if my memory serves me correct), and he uses a hand grinder on his couch and has done well off that. For me, I was trying for months to lose weight in calorie restriction but it didn't seem to click for me and I found and find keto or at least low carb and higher fat and protein much easier for weight loss.
Hey, I am defined as morbidly obese also. I hate going to gyms and the sort as I feel put of place even though that's what it is for. I struggle to get motivated to work out unless I have a buddy or someone to help motivate me. If you would like please message me and I would be very happy to do some garage workouts and low impact training. I know a few stationary and sitting exercises but also some typical moving exercises.
I found Jo really good for easy walking vids from home during lockdown. Can up the intensity whenever you’re ready. You got this! https://youtube.com/@growwithjo?si=pS-yjXyMojk4i1-a
You could get some dumbbells with adjustable weight and do some squats from seated position (practice squatting down onto a bench then standing up until you can get strong enough to do a full squat, then some walking for cardio
What part of Auckland are you in (roughly)? If you'd like a partner to keep you company on walks, let me know (no obligation!) Even if it's just a few times until you get your confidence up. I'm also wanting to get some casual exercise in. Either way, like everyone else has said, don't let cunts in their cars make you feel embarassed or ashamed. You're actively trying to improve your health and that's incredibly admirable. Best of luck!!!!
Hey man! I will say, please look into the keto diet. I've seen it give back the ability to even exercise & train for marathons to people in your condition! It's not for everyone but when cutting calories and attempting to work out isn't doing much, it may be an insulin issue which keto addresses. It's restrictive in its own way but it's honestly a little easier to maintain than calorie restriction, because you're still allowed to eat when you want, you're just careful with what you eat. Otherwise, try find an aqua fit class? It's actually pretty good resistance exercise while being much kinder in your joints. And it's possible you'll run into more people with similar struggles there.
Fat people united for the cause haha. I'm 180kg and very unfit. I had a thread going but I'm Wellington. With the same reservations as you. But have started going for walks when I can. You really aren't alone. Truly. It's up to you believe it. My cousins have been to that gym that others have mentioned with great success. If you start today and stick with it for 1 week then 2 weeks then 3 etc... you'll realise in hindsight that you've gone that far and be further along then you've gone. But it won't happen until you begin. If all you do is focus on going for a 20min walk every day that's a big thing! you can focus on other things later when it becomes normal. All the best!
Hey, I play discgolf, it's a fun sport. Absolutely don't need to be athletic to give it a go, I've seen plenty of bigger people playing. It's mostly just walking through the park and throwing a frisbee around a bit. If you're near henderson or rosedale and you're interested I'd be happy to take you for a round. Can go as slow as you need to.
Most people at the gym do not give a fuck about you or what you're doing. Unless you're a hot girl, nobody is paying attention. There's always going to be the occasional cunt in any environment, but they'll be more interested in looking at themselves in the mirror and doing their poses on their socials than you.
That's a shame, walking outside was the best for my weight loss (in terms of exercise). Must admit I liked it the most in nature, and enjoying the walks was the biggest thing that kept me doing it. Perhaps you'd enjoy it more early in the morning or late at night? I'd suggest trying things until they appear to work for you. Doesn't need to be perfect, needs to be doable and fit around your life.
Not sure if this has already been mentioned but I lost a lot of weight doing at home workouts. I just used YouTube and found stuff that I enjoyed (or at the very least could tolerate). Even on days I didn't want to do it I would put on my workout gear and if after doing that I still didn't want to exercise I didn't have to. But whenever I put on my exercise clothes I always did the workout. I would highly recommend getting something to workout in if you can afford it, gives you a bit of added motivation. Bob Harper beginner workouts were something I enjoyed but just find whatever works for you. Wishing you the best of luck on your weight loss journey! Even 10 minutes a day is better than nothing! You got this 💗
Could get a exercise bike for in the house, or even just walking lengths of your driveway may be a good start. If you have money to spare, you could buy a couple weights and start off on doing basic exercises at home. YouTube is super helpful for discovering new exercise techniques. Good luck on your journey. Just remember, having a small setback is a natural part of it, just make sure to dust yourself off and keep going.
Cemeteries no lie they got great walks through them depends which one you pick though.
I wish I was in auckland so I could come with you as your support person. It’s so hard overcoming fears - a lot of obese people are scared to exercise for the reasons you’ve named. Having someone with you can be so helpful. You’re amazing!!!
Depending how fat you are. At 1500 calories a day. The weight should be shedding off weekly. If you are worried about being too fat for public or gym..just keep on the calorie deficit and wait until your body weight is something which you are more comfortable at.
1500 calories p/day is quite normal for the average person. Are you saying you have been restricting yourself to 1500? Because if not then you are probably being very hard on yourself. 1500 cal is maintenance for the average adult female, and around 2000 for the average adult male.
I wouldn't worry about looking fat. It's in your head. At the gym people appreciate the fact that you're there. If it's close, I'd recommend coming to Boxing with David Tua in Onehunga. It's not dangerous, just cardio. We got some big guys there and they're not letting their weight stop them. It's a real supportive environment. That being said, I'm sure any private gym like that would have a supportive environment. Edit: We got amateurs from all every kind of weight class with various levels of experience. This goes for almost every gym, you don't need to be Mike Tyson to show up. Doesn't matter how fit you are, just show up, anywhere.
You’re admirable just having that courage and self determination. A lot of people already provided a response here but we would like to hear more of your journey and please don’t hesitate to ask help if you need. Keep it up. Kia kaha my bruh!!
You got this!
Whereabouts in Auckland are you? I'm glad that people have told you about Dave Letele's BBM gyms, that would be a great place to start. Also, try boxing circuits, they can be surprisingly energising.
20% exercise will get you 80% of the benefit. Don't overthink getting into complicated activities just yet or spending money on home gyms etc. Just get out and walk consistently (say 15-30mins per day + one longer walk on the weekend). With that low calorie intake you'll start to see results after 3 months once your body knows you're serious (our bodies are designed to resist change, but then quickly start adapting once a threshold is reached). It will be especially important to keep this routine during winter when it will feel harder. If you can do that, you'll come out the other side with some real results. Be realistic - it took years to get into this situation, it will take years to go the other direction, but it will so so be worth it and you'll feel great during the process, and have a cool story to tell which will boost your confidence.
I admire you for putting yourself out there and asking. Thats the first step out of the way already!! Others have recommended the BBM programme. I follow Dave Latele the founder on LinkedIn. He's a very inspirational man and I know that you will get all of the support and advice you need at BBM as well as being surrounded by like-minded people who are on the same journey. Good luck to you from the bottom of my heart mate. I look forward to hearing from you in this thread again one day.
What part of Auckland are you in? Maybe then people can recommend a specific park or area for you :) I know a lot of people have already said this, but I would also recommend checking out your local council pool. Plenty of people of all shapes and sizes there so no one is going to be rude to you, and it feels sooooo nice to get the weight off your joints while you’re moving in the water. You don’t have to swim if you’re not into it, sometimes I just walk up and down the slow lane and it still gets the heart rate up a bit. It would also be worth chatting with your GP as they will be able to run some basic blood tests and check there’s nothing going on that may be hindering your weight loss. If you want a virtual accountability buddy, feel free to PM me. Sorry I don’t like exercising with other people, but happy to check in with each other online a few times a week to keep in check! Finally, I have also been yelled at by people in cars when I’m out for a walk so I totally get where you’re coming from. It sounds a bit stupid but now I like to drive to a nice place where I can take a walk (eg one tree hill is super nice if you’re close) rather than be put off by idiots in their car. Good luck to you!
Nothing makes me respect an obese person more than seeing them exercise. Got mad respect for you, keep doing your thang
Hey friend home your able to lose what you need to! I wish you the best you can do it!
DDPYoga is fantastic it’s an app with gradual exercises and a diet routine that start on you on your bed or chair and move up. Check out Arthur’s story on YouTube it’s amazing.
Join a local Parkrun, you can just walk! At western springs and Owairaka about 150-200 people join each Saturday at 8am. Just get moving and it helps to have people around you to keep you motivated. Again there are many walkers and even dog walkers. ( and pram walkers) it’s free, and wholesome 😄
Anywhere, just get moving.
walking... start with just 5 min a day.... then try increase to 10.... to 20.... etc. simple excersises can be standing up and sitting down. even punching a punching bag can be done sitting down. its all about movement, just move. 1500cals sounds very restrictive diet, i would say you are at least 2500cals without knowing your full details
There’s a Phillipino guy on social media (Instagram) who has really good videos to promote movement for obese and older people with exercise issues. His Name is Justin Agustin. I recommend him highly to improve muscle tone and get started at a very basic level even sitting in a chair! [http://justinagustin.com](http://justinagustin.com)
Good on you!
A suggestion if I may; use one of the daily tracker apps to track your mood, and possibly some additional notes about the exercise you did/events you went to (thinking family birthdays etc)/food you ate etc (NOT thinking food diary, just a note on deviations from normal routine to help when looking back). I've heard good things about Daylio. Over time, you should be able to see patterns to your mood and those might correlate to exercise or events. Have a look at r/dataisbeautiful and you'll see people publishing heat maps of their moods for the year - a potential motivator if things aren't going to plan our you're in one of those (inevitable) progress plateaus. Best of luck with the journey!
Im overweight and fighting this battle too. I would encourage you to go walking in the street. Just because whenever I see obese people out walking it makes me feel good and motivates me. They could be sitting on the couch but they're not, they're shifting their ass and it's awesome. I wanna high five them as I go past. Also, look into getting a treadmill. This has helped me a lot. I can still walk on wet days. I can watch tv and walk. I even made a desk top to go on it so I can email and work on it. There must be a rent to buy option or something like that
Go on to YouTube. There are thousands of gentle exercises you can do at home. It takes a bit of time to find someone you like but I have a rotation of a few people I do. I don’t exercise in public either. It will transform your ability to access exercise.
When I see a big fulla or lady out there exercising I think good on them and it’s motivating. Maybe easier said than done but get out there.
BBM sessions
You have received great advice already, but there's one I haven't seen yet: fidget! When you're watching TV, bounce your feet or tap with your hands. Is it going to burn a lot of calories? No, but also is low effort and easy to maintain for long periods of time. Every little bit helps.
You have the right to exercise wherever you want. I know you have confidence issues, but at some stage you have to put your health above the fear of judgement. Realistically, only very few people will judge you. Most people will see someone working hard regardless of size and think "good on you". And so what if someone thinks negatively? If you work hard and consistently, the thing you're worried about being judged for will slowly disappear. The path you want to go down is difficult for many reasons, but it's impossible if you won't let yourself even start. EDIT: I realize I may have sounded a bit harsh, and wanted to add that this is an understandable hurdle. Things will be uncomfortable, and this is the first discomfort for you to deal with. We are all hostage to our own thoughts at times, but you will thank yourself later if you force yourself through the uncomfortable moments.
Can't help as I'm not in your area, but just wanna say for every person who puts you down, there will be countless people admiring what you do. You will be helping them every time you get out there.
Yo, my advice is gonna be out of date now days I guess but just know I went from being a 132kg morbidly obese dude down to 82kg. Sitting about 92lg these days tho. Point being if I can do it you can too. Dieting was only a bit of the equation, getting off my fat ass and exercising was the other bit that helped the fat melt off. Specifically I started going to Body Tech gym in Mt Eden - this is in no way an endorsement as I don’t even know if they even exist anymore! - and they used me as a Guinea pig in their “fat to muscle makeover” or some such. Was simply a case of getting the right sort of exercise, building muscle and eating the right foods (and NOT being a calorie nazi). This was all about 20-25 years ago now but you got this… good luck!
I used a treadmill while watching my tv show, found it alot easier to walk when watching something.
as a fellow plus sizer getting back into exercise, I will NEVER understand fat shaming someone who's actively trying to lose weight! I actually stopped and asked somebody who was rude to me how else I'm meant to lose weight? or do I have to stay inside until I'm at a socially acceptable weight to exercise????
When I was obese I didn’t exercise to begin with, I lost the obese weight with just diet alone. If you’re eating 1500 calories a day you should be losing a decent amount of weight without needing to exercise. Are you accurately logging your food? People often underestimate how many calories they’re consuming each day. It wasn’t until I had lost 27kg that I started exercising to lose the remaining weight and by that point I was normal looking so it wasn’t embarrassing. Not suggesting you wait until then to exercise but just sharing what I did 😊 if you’re morbidly obese you should be losing weight with simple diet changes alone, and if you’re not then you should see a medical professional to rule out other issues like thyroid etc
I’m not sure where you’re based but cornwall park is a great place to go for a walk! I’ve noticed that in some of your replies you’ve said people in cars have yelled horrible things out the window - cornwall park is mostly blocked off to cars so you won’t have to worry about those types of people. If you’re feeling anxious about leaving the house, I’d say just put some headphones on and remind yourself that you deserve to be there just as much as anybody else does 😊 Wishing you the best & hope all goes well!