I was diagnosed with depression in 2021- 2022 and I took meds for it. Unfortunately it induced an extreme weight gain of more than 100lbs (50kg)
Now that I'm stable, I really want to take charge of my health again.
I'm a 27 yo male, my current stats are 264.5 lbs (120kg) , standing at 5'10 (178cm) with a body fat count of 38.5%
I'm lost as to where I can start, exercise wise? Should I start running immediately or is it better to just take walks of at least 10k steps a day?
How about strength training? Can I start with 10lbs (5kg) weight then build up as I get stronger?
My goal is to get to an ideal weight of 154lbs (70kg) by January 2023, which requires me to lose 2.2lbs (1kg) a week for the next 50 plus weeks.
I have somewhat a blue print, based on my opinion of what's safe for me.
Fitness:
Monday - Friday 1. Walk 10k steps a day. 3O mins on the treadmill morning and evening. 2. Fully body weight lifting starting with 10lbs (5kg) then slowly build up the weight every two weeks/month. 3. Yoga 15 minutes for mobility.
Saturday - Sunday 1. Outdoor brisk walks for an hour.
Nutrition:
A calorie deficit of less than 2500 cals a day.
What do you think? Thank you for your advice!
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/10j6fe6/severely_obese_where_do_i_start/
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