How to lose weight and get back in shape?

Hey everyone! So, here’s the deal. My job keeps me glued to a desk for up to 10 hours a day, which hasn't been great for my physique. Exactly one year ago, I was sitting at a solid 143 pounds, but now I've climbed up to about 163. I'm looking for some guidance on where to actually start with exercise, how to eventually maintain a healthy weight, and what a sustainable diet should look like.

I’m big on doing things the right way, so I'm definitely not interested in starving myself or jumping on those fad diets that promise miracles in a month.

Thanks.🙂

Maybe try avoiding those late-night dinners and start getting out for some walks, or perhaps you could even sign up for a local fitness class or some kind of organized activity?
Wishing you the best of luck...

Thomas Bishop64 said:Hey everyone! So, here’s the deal. My job keeps me glued to a desk for up to 10 hours a day, which hasn't been great for my physique. Exactly one year ago, I was sitting at a solid 143 pounds, but now I've climbed up to about 163. I'm looking for some guidance on where to actually start with exercise, how to eventually maintain a healthy weight, and what a sustainable diet should look like.

I’m big on doing things the right way, so I'm definitely not interested in starving myself or jumping on those fad diets that promise miracles in a month.

Thanks.🙂

Hey there! 👋
I'm dealing with some extra weight too. It’s not a massive amount, but it still bothers me.
A few years back, I was only 110 pounds and way too thin. Now I’m at 136 and I’m really not feeling it. My ideal weight would be about 121 pounds, but I honestly have no clue how to get there. Dieting isn't an option for me, and I'm not into the whole gym or aerobics scene either. Maybe just working out at home or going for walks—that's about it. Of course, I know I need to eat less, but I just love snacking way too much. 😁
As you can see, I didn't actually give you any advice (sorry!), I just wanted to vent and see what everyone else thinks.
Take care! 🙂

Recreation and Fitness subforum, top thread: How to lose the gut.

Thomas Bishop64 said:Hey everyone! So, here’s the deal. My job keeps me glued to a desk for up to 10 hours a day, which hasn't been great for my physique. Exactly one year ago, I was sitting at a solid 143 pounds, but now I've climbed up to about 163. I'm looking for some guidance on where to actually start with exercise, how to eventually maintain a healthy weight, and what a sustainable diet should look like.

I’m big on doing things the right way, so I'm definitely not interested in starving myself or jumping on those fad diets that promise miracles in a month.

Thanks.🙂

Start small?

Walk to work, cut back on the sugar and heavy carbs, and dodge the saturated fats.

Load up on veggies. Find new ones, hunt for interesting recipes, play around with different colors and flavors...

Lean proteins: low-fat yogurt, cheese, fish, chicken, turkey...

Don't let yourself get ravenous. Keep "healthy" options within reach so when hunger hits, you grab an apple slice instead of a candy bar.

Thomas Bishop64 said:Hey everyone! So, here’s the deal. My job keeps me glued to a desk for up to 10 hours a day, which hasn't been great for my physique. Exactly one year ago, I was sitting at a solid 143 pounds, but now I've climbed up to about 163. I'm looking for some guidance on where to actually start with exercise, how to eventually maintain a healthy weight, and what a sustainable diet should look like.

I’m big on doing things the right way, so I'm definitely not interested in starving myself or jumping on those fad diets that promise miracles in a month.

Thanks.🙂

Hi there.

Thomas Bishop64 said:Hey everyone! So, here’s the deal. My job keeps me glued to a desk for up to 10 hours a day, which hasn't been great for my physique. Exactly one year ago, I was sitting at a solid 143 pounds, but now I've climbed up to about 163. I'm looking for some guidance on where to actually start with exercise, how to eventually maintain a healthy weight, and what a sustainable diet should look like.

I’m big on doing things the right way, so I'm definitely not interested in starving myself or jumping on those fad diets that promise miracles in a month.

Thanks.🙂

I was also at 143, and now I'm at 165. 😢
You'll find a mountain of advice here on the forum; if I may suggest, take a look at this thread over in the Fitness and Recreation subforum.
Weight Loss—Through Healthy Eating and Exercise
However, I have a bit of a different struggle... it isn't so much that I don't know what to do, but rather how to actually motivate myself to do it. My issue is entirely mental... 🙂

Clearly, the issue is more mental than physical. Once you actually get your head on straight, maybe then you'll start 😁

Taylor Swift, I feel like I’ve finally found my tribe on this forum. Just as a quick update, I’ve swapped out heavy dinners for lighter meals for about ten days now, and whenever those massive cravings hit, I just stick to some fruit. I’ve already noticed I’m down just under two pounds.
Even though I’m pretty happy with the progress, I know I’m still being way too sedentary. After sitting for a long stretch, my whole body feels completely stiff when I finally stand up. It’s almost like I have this intense, restless energy bottled up inside me that just needs an outlet. I’ve actually been thinking about taking up dance classes in my spare time... To be honest, I have a larger frame, so the extra weight isn't even that noticeable. I don't even really care about the little rolls around my waist—they've actually become kind of cute to me—but I really do need to find a way to burn off all this pent-up energy.
🙂

Thomas Bishop64 said:Taylor Swift, I feel like I’ve finally found my tribe on this forum. Just as a quick update, I’ve swapped out heavy dinners for lighter meals for about ten days now, and whenever those massive cravings hit, I just stick to some fruit. I’ve already noticed I’m down just under two pounds.
Even though I’m pretty happy with the progress, I know I’m still being way too sedentary. After sitting for a long stretch, my whole body feels completely stiff when I finally stand up. It’s almost like I have this intense, restless energy bottled up inside me that just needs an outlet. I’ve actually been thinking about taking up dance classes in my spare time... To be honest, I have a larger frame, so the extra weight isn't even that noticeable. I don't even really care about the little rolls around my waist—they've actually become kind of cute to me—but I really do need to find a way to burn off all this pent-up energy.
🙂

Honestly, any kind of movement is a win. Just getting started is half the battle. Give it a few months, and you’ll actually start looking forward to it. Go take a dance class, hit the pool, or grab a bike and ride it as often as you can (though, granted, you might want to wait until spring 🙂) and so on. Since we're heading into winter, dancing is probably your best bet. You’ve got everything from Latin and hip-hop to jazz and ballet; I’m sure there’s something out there that clicks with you.

If you’re stuck sitting for 10 hours a day, you really ought to start incorporating some movement.
Yoga is honestly a game changer—it helps balance out your metabolism and keeps those mindless cravings for massive meals at bay. If you pair that with regular activity, you'll find yourself dropping weight naturally without the struggle. I’d also suggest throwing some Pilates into the mix to tone things up, especially in those stubborn areas like your core, waist, and glutes.
Check this out for ideas:

And for heaven's sake, stop making dinner your biggest meal of the day!

Jesse Ortiz4 said:Clearly, the issue is more mental than physical. Once you actually get your head on straight, maybe then you'll start 😁

🙂

Thomas Bishop64 said:Hey everyone! So, here’s the deal. My job keeps me glued to a desk for up to 10 hours a day, which hasn't been great for my physique. Exactly one year ago, I was sitting at a solid 143 pounds, but now I've climbed up to about 163. I'm looking for some guidance on where to actually start with exercise, how to eventually maintain a healthy weight, and what a sustainable diet should look like.

I’m big on doing things the right way, so I'm definitely not interested in starving myself or jumping on those fad diets that promise miracles in a month.

Thanks.🙂

How'd you pack on twenty pounds in just one year? Major lifestyle shift? Kidney issues? Metabolic syndrome? Diabetes? Depression? New meds?...

Depression.
Before this, I had been following a diet that was absolutely wrecking my health. In just two weeks, I managed to drop from about 150 pounds down to 136. Even before that stretch, I always had this tendency toward these inexplicable eating habits. My body was just completely spent, and I was teetering right on the edge of anorexia. I have a larger frame naturally, so no matter how much weight I lost, I’d still feel like I looked heavy.
After seeing a psychiatrist and going through some proper therapy—which, frankly, was the only thing that actually saved me during my last bout of disordered eating—I decided I am never again going to push my body to the point of exhaustion like that. Nowadays, I just eat when I’m hungry, and I try to steer clear of greasy foods and heavy dinners. Even though I’m carrying some extra weight, you wouldn't really notice because of my bone structure. However, after sitting at a desk for ten hours straight, I start feeling this ache in my back, specifically at the base of my spine and up by my neck. I have a nagging feeling that if I don't do something about it soon, I'm going to end up with some serious cervical spine issues.🙂

Jesse Ortiz4 said:Clearly, the issue is more mental than physical. Once you actually get your head on straight, maybe then you'll start 😁

True, but one can only wait for the moment it finally travels from the head down to the rear... 😁