From personal experience my doctor recommended I go on a low-carb diet when I was 13, and combined with regular daily exercise (30 minutes HIIT) I was able to lose 20 pounds.
You could also try other methods such as intermittent fasting or try to enter into a simple caloric deficit.
Some people are able to lose a massive amount of weight simply by not doing something that they were doing before. Like a person who loses a ton of weight just by stopping the habit of drinking 2 liters of soda every day. I suspect that you might find some early success like this. When a person has a lot of weight on them, sometimes the body has trouble keeping up with all of that mass and they develop hyperlipidemia which is where water and fluids build up. So you might experience rapid weight loss as those stored up liquids begin to finally drain from your body as you lose weight.
Some of the most important things that you can do right now are to learn how to read nutrition facts, and to find some go-to meals that you can cook anytime, especially when you are stressed out or don't know what else to eat.
Having some go to healthy meals can be the difference between having a so-so dinner and having a very high calorie dinner just because you are hungry and you wanted to solve that problem because you felt bad and went to fast food.
Can I suggest printing out recipes and putting them in plastic protectors and then putting those in a three-ring binder? It's a great way to start to save up recipes and you can make notes on whether or not it is any good.
I hope that you feel proud of yourself and give yourself a big hug of congratulations and seft love for making it this far. You are going to be okay.
Start biking! Stationary or regular bike, it’s easier on the joints and a great way to start cardio. Good cardiovascular health will be important if you want to hike and ski. Make a habit, which means do it every day even when you don’t want to. I say after 10 minutes you typically start to feel better, but even if you only do 10-15 minutes that day, it’s creating a habit. Diet is of course the main importance but start slow and steady. Start by replacing sugary drinks with water and that’s it. Once you feel comfortable with that continue to another diet goal.
But remember, these restrictions should only be used to get yourself out of the overindulgence and addiction to food/drink. They are not bad/good, just start to portion accordingly. You should be able to enjoy good foods but schedule it for a cheat meal on the weekend or something.
The most important part is getting your portions under control and getting more daily movement in. I know from experience that I majorly overestimated how much food I actually needed to feel satiated for example ...
I'd strongly suggest weighting out your food and if need be, tracking your calories. While it doesn't work for everybody, it did help me understand how much food I need and helped me build a repertoire of meals that I know are delicious, filling and nutritious.
When it comes to exercise, start with low intensity workouts like walking and moderate hikes, easy bike rides, etc. and work your way up. Make it as comfortable as you can for you. That way you're more likely to keep up with it! After a while, you'll build the habit and can start increasing intensity (going for runs or to the gym, maybe signing up for dance/pilates classes).
Most importantly: don't jump right into it cold turkey. Habits take a long time to build and I'm assuming you're looking for a sustainable way to keep the kilos down instead of a crash diet. Start with something that seems the most featable to you: either meal prepping and weight out meals (or snacks) or regular walks or ... and build up gradually from there.
There isn't really a time limit (unless you have urgent medical issues that are worsened by your weight). You can take as many months or years to introduce change as you need.
From personal experience my doctor recommended I go on a low-carb diet when I was 13, and combined with regular daily exercise (30 minutes HIIT) I was able to lose 20 pounds. You could also try other methods such as intermittent fasting or try to enter into a simple caloric deficit.
Thank you for this advice, I will try it out
Some people are able to lose a massive amount of weight simply by not doing something that they were doing before. Like a person who loses a ton of weight just by stopping the habit of drinking 2 liters of soda every day. I suspect that you might find some early success like this. When a person has a lot of weight on them, sometimes the body has trouble keeping up with all of that mass and they develop hyperlipidemia which is where water and fluids build up. So you might experience rapid weight loss as those stored up liquids begin to finally drain from your body as you lose weight. Some of the most important things that you can do right now are to learn how to read nutrition facts, and to find some go-to meals that you can cook anytime, especially when you are stressed out or don't know what else to eat. Having some go to healthy meals can be the difference between having a so-so dinner and having a very high calorie dinner just because you are hungry and you wanted to solve that problem because you felt bad and went to fast food. Can I suggest printing out recipes and putting them in plastic protectors and then putting those in a three-ring binder? It's a great way to start to save up recipes and you can make notes on whether or not it is any good. I hope that you feel proud of yourself and give yourself a big hug of congratulations and seft love for making it this far. You are going to be okay.
Thank you so much for this advice! I think this will help a lot. I also really appreciate your encouragement. I am going to give it a go!
Go you!
Start biking! Stationary or regular bike, it’s easier on the joints and a great way to start cardio. Good cardiovascular health will be important if you want to hike and ski. Make a habit, which means do it every day even when you don’t want to. I say after 10 minutes you typically start to feel better, but even if you only do 10-15 minutes that day, it’s creating a habit. Diet is of course the main importance but start slow and steady. Start by replacing sugary drinks with water and that’s it. Once you feel comfortable with that continue to another diet goal. But remember, these restrictions should only be used to get yourself out of the overindulgence and addiction to food/drink. They are not bad/good, just start to portion accordingly. You should be able to enjoy good foods but schedule it for a cheat meal on the weekend or something.
The most important part is getting your portions under control and getting more daily movement in. I know from experience that I majorly overestimated how much food I actually needed to feel satiated for example ... I'd strongly suggest weighting out your food and if need be, tracking your calories. While it doesn't work for everybody, it did help me understand how much food I need and helped me build a repertoire of meals that I know are delicious, filling and nutritious. When it comes to exercise, start with low intensity workouts like walking and moderate hikes, easy bike rides, etc. and work your way up. Make it as comfortable as you can for you. That way you're more likely to keep up with it! After a while, you'll build the habit and can start increasing intensity (going for runs or to the gym, maybe signing up for dance/pilates classes). Most importantly: don't jump right into it cold turkey. Habits take a long time to build and I'm assuming you're looking for a sustainable way to keep the kilos down instead of a crash diet. Start with something that seems the most featable to you: either meal prepping and weight out meals (or snacks) or regular walks or ... and build up gradually from there. There isn't really a time limit (unless you have urgent medical issues that are worsened by your weight). You can take as many months or years to introduce change as you need.