Reply to Super morbidly obese. Where do I start?

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Reply to "Super morbidly obese. Where do I start?"

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[quote=Anonymous][quote=Anonymous]I would start with getting rid of the goal to lose 200 pounds.  That goal is too big, and it isn't really maintainable.  Your goal needs to be to change your lifestyle to one where you're taking care of yourself, both mentally and physically.

First stop needs to be a PCP - you need to get any diseases diagnosed so you can begin treatment.

Then, start taking steps.  For your body, pick a step and then implement it -- not as a temporary measure so you can lose weight, but a permanent lifestyle change.  Start walking 20 minutes every day.  That's it.  Once you've been doing that for two weeks, add another step (cut out a day of takeout, add one veg to your diet every meal, switch one snack carb to a healthier option, etc).  Keep adding a step every two weeks.

For your mind, start looking into therapy - eating when you're full/comfort snacking is really common, but people often need help to break that association.  Cognitive behavioral therapy will be extremely helpful, especially since this has been such an entrenched pattern for you.

Finally, if you're goal oriented, that's great!  Definitely use goals to motivate yourself, but I wouldn't use weight as a goal.  If your dr says you have high blood pressure, make your goal to get your blood pressure under control.  Maybe your goal is fitness related -- you want to be able to walk a 5K.  Keep picking goals as you achieve them, but make them achievable and health-centric.

The only way this works, long term, is if it's a series of steps, not one big push.  You can do this.  Good luck.[/quote]

This is the advice I was going to give. Baby steps. Small changes do make a difference because they add up over time. If walking 20 minutes feels daunting, tell yourself you will go out for 10. 10 minutes is better than no movement. Or consider  a Fitbit to measure your baseline activity level. If you are currently getting 1500 steps a day, aim for 2000. After a week, 2500. And so on. And for diet make one change at a time and when you feel that you have that down, make another. PP gave good suggestions there. You want sustainable changes not fad diets. Don’t focus on the scale for now. Most importantly, be kind to yourself. [/quote]

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