I’m 28, 5’10", and currently weigh 315 pounds. I weighed 298 pounds a month ago, but I quit smoking, which contributed significantly to my weight increase. I was just diagnosed with pre-diabetes, borderline high cholesterol, and prehypertension. So I concluded that it was time for a change. I’ve been to the gym three times this week and participated in a fitness class on the fourth. I’ve been quite uncomfortable all week, yet I still get up and go to work every day, where I am on my feet for 8 hours. When I weighed myself this morning (day 5), I had gained a little weight, but my blood pressure was within acceptable limits yesterday.
So, I understand that being more active helps, but why the rapid weight gain? Is this just water retention? Will I start losing weight at any point? I’d appreciate the advice. My current plan is to go to the gym six days a week (two intensive workouts and four days with a one-mile minimum on the treadmill).
Exercise is always beneficial, but if you continue to consume more calories than you burn, you will not lose weight and may continue to gain.
Have you planned any dietary changes? This will have a greater impact on weight loss than working exercise.
Exercise produces inflammation, muscle breakdown, and water retention. It is typical to gain weight after starting exercising for this reason. Ensure you’re in a calorie deficit and be patient; the effects will come if you’re consuming fewer calories than you burn.
Hey, it’s fantastic that you’re starting to go to the gym; exercise is extremely beneficial to your heart and should be made a habit, but it’s not particularly effective for weight loss. Weight loss is 80% due to your diet. You actually need to track calories and understand how much you’re putting into your body vs how much you’re expending.
Given your diagnoses, you should definitely focus on your nutrition as soon as possible. If you were to choose between exercise and a diet, you should go with the diet. You can’t outrun a Big Mac.
Congratulations on quitting smoking. You appear to have disordered eating, and you have already identified it and begun to better arrange your meals, which is fantastic. Given the imminent risk to your health, you can shed more aggressively than the recommended 1-2 pounds per week. Get a food scale and a calorie counting app, and aim for 2000 calories for now. If you find that the fitness courses are making you hungry, I recommend sticking to light cardio and weight training.
Exercise is great for your health and mood, but you should also start tracking your calories. My idea is to start documenting your food intake for a week and then make no changes. Simply comprehend what and why you’re eating it. (For example, are you hungry, stressed, or bored?)
Then, start by cutting a few hundred calories every day. Heck, if you drink pop, switching to diet will make a difference.
Be mindful, however, that calories are deceptive. That small amount of cheese or salad dressing may equal 20 minutes on the treadmill. It’s better to avoid eating it at first.
You will receive excellent advise here. There are so many compassionate and informed people on this community. Remember that you will be able to enjoy life while losing weight. That’s the key. If you detest life when in a calorie deficit, you will never be able to lose or keep the weight off. This state of mind will not happen overnight, but you can achieve it. I did. Growing up, when mom was on a diet, it was misery, Tab, Fresca and grapefruit. So it is what was imprinted on me. Unlearn harmful behaviours in your mind and body. You can do it!