Looking for some advice and maybe some pointers

ThomassPaine · 2024-08-06T01:21:44+00:00

It's not weight loss; it is fat loss you're after.

Do you have any other health issues besides being overweight?

I used to work as a weightlifting and body composition coach with the primary focus being on postural health for stronger body mechanics. Meaning, I could train trainers.

empathylion · 2024-08-07T14:25:41+00:00

I think the first thing is to understand how you got to this point. If you understand that fully, that helps you not get back here again. Good problem diagnosis comes before good problem solving.

The second is a medical evaluation by your doctor to rule out medical conditions that are contributing to weight gain. Blood work, physical, it sounds like you've done that recently.

The third is sustainability. If you hate it, you won't want to do it. If it takes multiple hard steps just to get started you won't want to do it. Start small, get comfortable with it, them add more.

Fourth - support. You can do this alone but I don't recommend it. It's harder that way, it takes longer and it's not rewarding. Support could be an online group, could be a group fitness class you frequent, a parent or sibling or friend. Support increases enjoyment and makes it easier to stand back up and move forward when you fall down. And you will fall down. We all do.

This is all general thoughts, specifics are hard to get into without knowing you. DM for a chat if you want to talk more

Tvcypher · 2024-08-07T22:55:05+00:00

My recommendations are that you don't focus on weight or even fat loss right now. I think you should focus on muscle building. I think joining a gym local to your home and going to lift should be your first step. Yes you want to lose the weight but Just cutting calories will cost you fat and muscle. You need to go to the gym and lift as heavy as your body and experience are comfortable with. With anxiety you probably worry about what other people think so you may be tempted to not go. Remind yourself that nobody really thinks about others near as much as you think. Can you tell me the color shirt the last person you talked to outside the house was wearing? Most people have no thoughts at all about the people they meet in this world. You also need to know that I have never met a person that cares about their body that doesn't want the best for those just starting on the journey. I get pumped when I see someone new to exercise going for it. We know how hard it can be and just how hard it is to start and inside we are rooting for you. The heaviest weight in the gym is always the front door. So tell yourself that on 3 days per you week you will just go open the door. During this time your weight may increase as muscle weighs more than fat so do not weigh yourself for at least 30 days. Once you start feeling some results in how you move and stand you will naturally start to want to get the most from your lifting and you will start to focus on your food. You will start eating better and the results will start ramping up from there. It will be hard but you are worth the effort.

Which leads to the second and frankly harder part. You are probably dealing with some mental health issues using food and other distractions. You are going to have to deal with those issues so you don't just shift to a different coping strategy. You need to start loving yourself which is easy to say and hard to do. See love is a verb not a feeling. If I give dog a treat he will feel good and it feels like I am loving him, But taking him to the vet when he needs to go and teaching him to walk on a leash so he doesn't get hurt running into traffic are examples of loving action. You need to start giving yourself some loving action. Don't feel like doing something you know will make your life better? You are going to have to find a way to do them anyway.

So this is a lot so let me break it down again short and sweet.

Hit the gym 3 times a week and at least go in. Lift heavy if you can

Don't weigh yourself for 30 days.

Treat yourself like someone you want to take care of.

Simple but not easy. I can answer more questions but will only do so after 7 days and you can tell me you opened the gym door on 3 of those days. Now go kick life in the wiggly bits.

Himal69 · 2024-08-08T22:37:12+00:00

Drinks lots of water and eats lots of vegetables to help you stay full. water has no calories and veg is very low in calories and filling. You can use an app like macros to track your calories and you can find out your maintenance calories using an online calculator and of course do the form of exercise that you enjoy most.

Title	Looking for some advice and maybe some pointers
Author	Shaggy-Rogers13376
Upvotes	3
Comments	8
Date	August 6, 2024 12:10 AM UTC (1 year ago)
Subreddit	Posted in /r/MenSupportMen
Original Link	https://old.reddit.com/r/mensupportmen/comments/1el3j62/looking_for_some_advice_and_maybe_some_pointers/
Archive Link	https://theredarchive.com/r/MenSupportMen/looking-for-some-advice-and-maybe-some-pointers.1526440 https://theredarchive.com/post/1526440

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