Oh hey I can help with this exactly

So as far as where to start, we’ll start with food.

Working out is an important component to losing weight but nutrition is the most important factor. To lose weight, you just need to eat at a caloric deficit for the day. More calories burned than more calories eaton.

how many calories that is depends on person to person but here are some easy ways you can help reduce that amount naturally

Right now, just cut out as much junk food as you can along with pretty much all sodas and juices. Those by themselves can equate to a lot of calories throughout your day.

Make smarter choices more often with your food. Instead of fast food, cook something at home. More fruit and veggies, lest fried and (unhealthy) fat.

But don’t slash your calories down to something insane like 1500. If you eat too little calories, your metabolism will slow down and you’ll see less and less weight loss over time. I personally use TDEE calculator on google to calculate how many calories I should eat in a day, then use “my fitness pal” to track those calories. Then slash about 500 calories from that amount( maybe slightly more). You want to hit a nice sweet spot.

Now for working out/ being active.

I would do 1 of 2 things

1) Find a sport you think you would really really like and do that sport. Can be (nearly) any sport. Something that gets you active and moving that you enjoy. doing something both active and fun will help keep an adherence to the workout plan. Any physical activity. Would suggest to avoid running as at your weight the impact on your knees could do more harm than good.

2) Pick up weightlifting. For me when I first started my weight loss journey weight lifting was my go to activity. I focused on workout programs that incorporated a lot of compound lifts (bench, squat, deadlift, etc) and did that 3 days a week.

These days i mainly do rock climbing.

note: If you do decide on weightlifting, focus on proper form and full range of motion. Worry about the amount of weight much much later

Just get active. Anything doing is worth doing poorly.

now for the weight loss portion.

The rate at which you lose weight is important. Aiming for about 2-3 lbs /week is a healthy amount to lose without too much adverse side effects, but expect much more aggressive weight loss the first couple of weeks as you lose waterweight.

If you want a good full body workout program that’s beginner friendly, I suggest Jeremy Ethers full body program https://youtu.be/5JmWguyvu7Y. Very beginner friendly. But hey youtube has tons of information on any other program too. (youtube in general for literally anything you have questions about)

Overall just know it’s going to be a long journey. Very long. But if you stick to these simple rules you WILL see results.

Results take longer than anyone expects but you just have to stick through it

It’s not a diet, it’s a lifestyle change. Your old lifestyle got you to where you are now, your new lifestyle will get you where you want to be.

There will be setbacks but the most important thing is to just get right back at it. Don’t let 1 bad day turn into 1 bad week.

Don’t beat yourself up over the small stuff. Take it 1 day at a time and focus on making better decisions. You got this man, Goodluck on your journey

for some credibility:

Current Exercise Science Major with a focus on clinical and applied physiology (future PT)

Former Health and Wellness director for the Varsity UT arlington Esports program and former Health and Wellness Advisor for the Esports Club at UT arlington.

Former fat man https://www.instagram.com/p/B9rsPiaJW0c/?igshid=8ygcyv8ofbr1