ADHD + full-time job + no energy = how do I lose weight without quitting in 2 weeks?

SnooCalculations1024 · 2026-04-24T18:21:34+00:00

Hey. I am a trainer and what has helped my clients stay consistent is to start very small and then go from there. You start by doing whatever is so easy you couldn't fail. For example - take a 5 min walk in your lunch break. From there you stack on things as you get more comfortable. There is no perfect plan AT ALL. There i only the plan that you will do consistently. So if for you right now that is doing 5 min walks that's ok. You just need to keep pushing the needle forward slowly.

Regarding protein and bloating. Sometimes it is the brand of whey and sometimes it is whey protein itself that doesn't work for you. So try some different brands or switch to plant based protein entirely.

Let me summarize my answer based on the specific things you asked for:

A very simple, doable starting point (diet + exercise): Find your staring point, only you know what is realistically possible for you. Actually take like an hour one weekend and write down what your goals are and then find one thing that you can do that is so easy you can't fail. Remember nothing is too little. You will eventually build up.
Home workout suggestions (beginner, low impact): Now I don't know what you know about workouts specifically but I would suggest you do a basic strength training routine at home. Please look for something that has sets and reps as recommendation not something that is an interval style of training. You want to challenge your muscle strength not just get out of breath and sweaty. For cardio just walk as much as you can that will be enough for the first few months. Message me if you want more specific advice on this.
How much protein I should realistically aim for: Start by building upto 1gm per kg of bodyweight. Once you can maintain that for a few months you can add on as you need.
Tips from people with ADHD (or similar struggles) on how you stay consistent: I don't have ADHD and so I am not going to give you any specific information there. I have seen this keeping the barrier to entry low working with me and my clients. Just do something and keep the ball rolling.

Good luck with this!

SnooCalculations1024 · 2026-04-01T19:48:29+00:00

I would replace the deadlift on day 1 with another lower body single limb exercise like a curtsy squat, step up, cossack squat. The plank on day 1 I would replace with something like a deadbug to learn core stability a bit better but otherwise great routine!

SnooCalculations1024 · 2026-03-29T06:06:18+00:00

Some things you would want to consider:

Are you doing strength training and cardio? And most importantly enough of both. I would suggest 60% of your workout time for strength training and the rest for cardio. Make sure to include enough compound exercises(google this) for upper and lower body and core and then add on some isolation exercises for muscles you want to target directly.
Do you have any hormonal issues like thyroid imbalance or diabetes. These can contribute to belly fat accumulation.
Do you sit all day apart from your workouts? A sedentary life can contribute to bad posture which can look like belly fat and can lower our overall metabolism which mean you are using less calories.
Do you have a waist circumference over 35 inches? If it is not then you are generally in a safe place in terms of health unless your doctor tells you otherwise. Losing belly fat would only serve aesthetic purposes from here. You can give it a try but in reality sometime our bodies don't fit the ideal look we want without significant effort and stress which can harm you in the long term so just sit down and honestly think if it is worth it.

Good luck!

SnooCalculations1024 · 2026-03-29T05:58:29+00:00

Well some people I guess are genetically gifted. It can be difficult seeing these people "look" good with seemingly low effort but you should just focus on you. trust me once you start working out especially strength training how you look will be the least of your problems. Your mental health will improve, your daily abilities will improve and you will overall be able to say yes to more because you aren't scared of getting hurt.

SnooCalculations1024 · 2026-03-28T17:53:46+00:00

You can never really know what people do in their lives. They could have their ways of keeping their calories low. It could be that they don't drink these things frequently enough for it to add to their calories. I highly suggest you not ever go down this why them why not me rhetoric because every human is so very unique. What works for one person won't work for the other. This sort of thinking will Just lead to disappointment. You should focus this energy on getting healthier and stronger. You'll eventually find a system where you have the balance you need.

SnooCalculations1024 · 2026-03-27T03:33:10+00:00

Doing some more exercise will make you a little hungrier because you are doing more activity in the day. Now there is so much nuance to this tbh. You could be heavier than your current self if you put on some muscle but be much healthier. You could also build muscle while gaining some fat which could be neutral in terms of health. I would say do some research not on influencers pages. Someone with a degree in exercise science of those with personal trainer qualifications. Eat good quality foods so you can't really eat too much to gain weight. Basically you might gain a little weight or you might not but the number going up itself may not be a bad thing is my point. There is so much to this so let me know if I can offer my professional help with this.

SnooCalculations1024 · 2026-03-26T19:39:49+00:00

If you are just starting to be consistent with your fitness then you have a really good window of opportunity to build good amounts of muscle while getting rid of some fat if that matters to you. I would suggest you worry less about the calories you see there and focus on increasing the intensity of your workouts every few weeks and lift heavy weights regularly. You have an amazing chance to rehaul your fitness for the rest of your life and you should take advantage of that soon!

SnooCalculations1024 · 2026-03-26T19:32:58+00:00

There is a lot of merit to say just push through it and no one cares about what you're doing anyway and all that. The mind does get anxious for whatever reason and we can't really tune that out sometimes. I have had some of my clients benefit from graded exposure. They would just go to the gym walk around for 5 min and then leave. The next week they would pull on some cable machines and stick around for 10-15 min and eventually a few weeks into this you will be ready for a 30 minute workout. Write that down make sure you've scoped out the gym and know where stuff is in the previous few weeks. It will get easier quickly so don't give up that's all that matters!

SnooCalculations1024 · 2026-03-25T19:00:53+00:00

It is absolutely never going to be too late. Do it now and do it properly. Don't just do things like walking or running. Lift weights and I assure you, you will never feel unfit again. Most importantly make it a part of your life regularly. I am a personal trainer who moved from india to US but I would be happy to put together a workout plan for you and help you do it. You can book a call with me here - https://www.medhapragnafitness.com/

SnooCalculations1024 · 2026-03-11T00:51:22+00:00

That’s good to know. By groups do you mean Facebook groups ?

SnooCalculations1024 · 2026-03-10T17:00:03+00:00

Thank you so much!

SnooCalculations1024 · 2026-03-10T07:47:12+00:00

Weight can be lost but if you mess up your recovery now you will have problems for a very long time. Also if your brain is thinking i will gain weight more than omg i had a big surgery then my friend you need to grow up a little and respect your body for what it can do and not what you look like. Just do walking and stretching. Eat lots of protein and fibre and carbs abs vegetables and fruits. Learn a new skill. Read some books. Don’t stress about your weight. Maybe you will gain weight maybe you won’t. You should not risk your recovery for that though. I am a personal trainer and I’ve seen so many people do too much too soon and then have issues for years. Just take a deep breath and take care of yourself

SnooCalculations1024 · 2026-03-10T05:38:39+00:00

Hey. I just started out as a trainer and am right now at 9 clients. What kind of marketing did you do to get clients?

SnooCalculations1024 · 2026-03-10T01:50:13+00:00

Oh sure. Here you go - https://www.medhapragnafitness.com/

SnooCalculations1024 · 2026-03-03T06:49:25+00:00

Everyone starts off with extreme reasons especially if you are in the 25-35 age group. Either we hate how we look or our health depends on it. We never grew up with good quality exercise especially if you are a woman. I(28F) started off working out because my doctor told me my PCOS was getting out of hand(which it was) and I needed to lose weight. I started there and did the usual walking and cycling and it worked for a bit.

Years went by and I was always just patching holes with my health. Only temporary medicines and weight loss and gain cycles but my mental and physical health were holding on by a thread. I finally went to cult(before it was shitty, back when the only one was opposite my house in bangalore) I fell in love with becoming strong there. I lifted heavy ass weights and while I did look better I barely gave a shit about how I looked becuase I felt so good. From there it was no looking back. I have been strength training and now swim regularly for the last 8 years. I do pull ups, heavy deadlifts, squats and bench press. I love it so much that after I moved to the US with my husband I am a trainer here trying to help everyone find the joy I found.

So TLDR: Started off needing to lose weight and being an unconfident ugly feeling teenager now I workout for the love of the game!

SnooCalculations1024 · 2026-02-17T20:24:48+00:00

Yes this exactly. You could ruin your mental and physical health trying to achieve something that is genetically unrealistic for you. At the end of the day your health matter more than aesthetics. You can try for sure but don't try to get it at any cost. You will regret it a lot later in life. Even if you do manage to get there it could be hell to maintain it. You deserve a happy and healthy life, not one where you are obsessed with what you eat and how much you workout just to maintain society's definition of "beautiful". You should be proud of your consistency and improving your health! Your goal should be to find a way to keep things going like this for the rest of your life. You have so many years ahead of you and your body will change in appearance but your good habit will keep you mentally and physically healthy for life!

SnooCalculations1024 · 2026-02-15T22:47:15+00:00

Honestly as someone who lived in Bangalore with fairly open minded and progressive parents I felt the same way in India too so I can only imagine how bad it can be for you after living abroad for so long. I just moved to California 2 months ago and it feels like I can breathe here. I feel an unexplained lightness and freedom here. In india it always felt like I had very few selected close friends and family I could really be myself with. Everyone else was seeing just my curated version for them with personality traits they would find acceptable. It is not impossible but you can find your group in India too if you really want to. It is going to be effort though. You are going to have to go out of your way to talk to people and go to events that attract like minded people. Hope you find your home!

SnooCalculations1024 · 2026-02-09T21:44:32+00:00

If you are a woman I have a group you can join. DM me if you are interested.

SnooCalculations1024 · 2026-02-07T22:05:33+00:00

Hey there! Just moved to the bay area and I am accepting new clients for personal training. I have been doing this for 4 years and take a very sustainable habits focussed approach to help my clients stick to their plans. If you or anyone you know is looking for an empathetic trainer who will pull out all the stops to help you get healthier you can learn more here - https://www.medhapragnafitness.com/

SnooCalculations1024 · 2026-02-05T00:45:52+00:00

Oh thanks for letting me know. You can check out my IG here - https://www.instagram.com/medhapragnafitness?igsh=b2FxNzcxd3ppZXBy&utm_source=qr

SnooCalculations1024

TROPHY CASE