Obese

I know I'll probably get hate below but i have a genuine question if someone wants to be a cool person and help

When i was a kid, i was very very thin, until i was 8 ~~
I had a surgery to remove something inside my nose that couldn't let me breath/smell, I obviously started eating compusively because smelling is part of teasting.
I was obese from 9 to 15, when I started to walk back from school to home, 2km of heavy slope with a heavy bad on my back at 12:00 brazilian sun. So i lost a lot of weight and i was just "strong". But since covid started, i pretty much turned into a complete sedentary. Now, 3 years later of just eating and not exercising at all, i find myself in one of the worse moments of my life.
Also, take in consideration that I'm 1.65cm which makes everything even worse.

I tried start going to gym, but my body hurts a lot after and only feels better after 2 days ~~, and then I have no motivation to keep going.
It's also hard for me to go into a diet, taking in consideration that there are other obeses in my house.

Any tip on what to do? How to get motivated?

It always hurts at the start but honestly the only motivation for me was just telling myself it’s better to start now before I’ll be forced to because of health complications. If it hurts too much u can always start out slower and gradually increase! Don’t push yourself too much at first, but other than that just calorie deficit and cardio

it often times is easier when you can go with someone
it could be just walking daily, getting some steps in or even a gym buddy
for me, this helps on staying motivated

I've started gymming last year for body image reasons, but I was the opposite because I was lanky and I didnt have confidence. Anyways, the biggest thing you need to know is that changes won't happen overnight, but they will happen. The first few days will be really really sore, I remember being at home the next day barely being able to move. That's ok because your muscles haven't worked this hard in a while and the soreness is just inflammation helping your muscles recover.
What I did was I just let myself go when I feel well enough to. You don't need to go all that regularly at the start because I feel like it's more about getting into the mindset of exercising when you can. As I went more often, I recovered faster, so I was going every other day. Life happened and I didn't go very frequently for half a yearish (around 1-2 times a week), and now I've gotten back in the rhythm and am going everyday. I guess what Im saying is that like everything in life, the first steps are going to be the hardest. But trust me when I say that it gets easier, and you'll see changes. This is really vain but a big part of what keeps me motivated now is seeing how different I look, and just feeling stronger every time I go.

Good luck yung king you've got this <3. Also, it really helps if you have a friend or gym buddy to keep you motivated. They can also help push you a bit more by helping you spot so you can use heavier weights without posing a danger to yourself (I never go up weights without a spotter after almost dropping the bar on my chest).

Edit: Another thing I thought of after the fact. NEVER be ashamed of how far you can run on the treadmill or how heavy you can bench. The fact you're DOING it is already very commendable. Start low, make sure you can safely and properly do those weights, and then gradually increase. Starting low also helps a lot with building self confidence since you never feel like you're out of your depth.

Little by little, remember when you walked through the sun for 2km, you had to do its almost everyday, it definitely hurt, but you still did it, and it made you strong. Keep on going, the changes will come eventually.

The start of gym is the worst. You're not used to muscle ache, and the initial boost to get up and go, was horrid. It's the same with diets.

The start is dogshit, however as soon as it becomes a habit to follow through, it's more uncomfortable on the days you dont go.

For diet, look for recipes that cheat. Learning how to cook breaded chicken that isn't high in fats, or grease. Find low calorie dense foods. Dense low calorie foods is probably the easiest way friends of mine lost weight. They'd be too full when dinner came, yet only consumed around 1100 calories before dinner.
With chicken, or pork. Get cornflakes, or low fat potato chips. Crush them and use that to bread the meat, and put it in the oven, or airfryer if you have one. Just with that it makes the food actually nice, while still being mostly healthy.

The worst part for me about having a healthy diet, is it's a lot of effort to prep everything. The issue I had when I was eating unhealthy, was how convenient shit was for me. I could just go to the shop, get a frozen pizza, put it in the oven and in 16mins I was eating food. Now I end up spending 2-3 hours prepping every couple days, which is pretty aids as a uni student. However after a few months of it, you see how it pays off, and how it's worth the extra effort.

Raevus [#6]

The start of gym is the worst. You're not used to muscle ache, and the initial boost to get up and go, was horrid. It's the same with diets.

The start is dogshit, however as soon as it becomes a habit to follow through, it's more uncomfortable on the days you dont go.

For diet, look for recipes that cheat. Learning how to cook breaded chicken that isn't high in fats, or grease. Find low calorie dense foods. Dense low calorie foods is probably the easiest way friends of mine lost weight. They'd be too full when dinner came, yet only consumed around 1100 calories before dinner.
With chicken, or pork. Get cornflakes, or low fat potato chips. Crush them and use that to bread the meat, and put it in the oven, or airfryer if you have one. Just with that it makes the food actually nice, while still being mostly healthy.

The worst part for me about having a healthy diet, is it's a lot of effort to prep everything. The issue I had when I was eating unhealthy, was how convenient shit was for me. I could just go to the shop, get a frozen pizza, put it in the oven and in 16mins I was eating food. Now I end up spending 2-3 hours prepping every couple days, which is pretty aids as a uni student. However after a few months of it, you see how it pays off, and how it's worth the extra effort.

I think pasta soup is another good meal. You can put a lot of veg in them that really help you fill you up and keeps you regular as well. I was living away from home last year for internship when i started gymming and 50% of my meals were vegetarian bean-based soups and stews.

I started going to the gym 2 years ago I've gained 50 pounds and gained genuine nutrition information and regarding to the gym. This btw has nothing to with fucking motivation and everything to do with discipline. I first started to track my diet picked out certain high calorie items off my diet and replaced them with lower Cal alternates, I'd then proceed to then figure out my maintence calories and drop it down 300-400( you can go more if you can handle it). second I incorporated activities like swimming golf basically things you'd actually enjoy. Now proceeding with the gym, I'd recommend trying out a sauna if you have one and then proceeding for doing basic cardio that you like. Thats the fat loss/calorie burner portion. To build muscle I'd recommend checking out the "Mike Mentzer way" or HIIT training. If youd like muscle building plans in easy to chew parts check out TNF, JPG, Ryan Jewers and others on TikTok. ( I'm gonna be totally honest with motivation comes and goes every morning I wake up and tell myself I don't wanna go to marine training i dont wanna do this that, You have to build discipline, sure your body is going to hurt at the start due to egregious muscle tears but as your body repairs itself it will get easier simply stick to it

Pondy [#7]

I think pasta soup is another good meal. You can put a lot of veg in them that really help you fill you up and keeps you regular as well. I was living away from home last year for internship when i started gymming and 50% of my meals were vegetarian bean-based soups and stews.

I think majority of my meals was wholegrain pasta with chicken and a cream sauce. I'd have that like 4/7 days a week. Other than that, I'd make chicken burgers, or prep some wraps for a week. Wraps/burritos are great to prep.
I just aim to hit my 150-180g protein a day. The real workout is having to actually eat constantly throughout the day, and reach macro targets.

Soup, I need to actually make a nice soup. Easy to prep and freeze, and reheat.

Pondy [#4]

I've started gymming last year for body image reasons, but I was the opposite because I was lanky and I didnt have confidence. Anyways, the biggest thing you need to know is that changes won't happen overnight, but they will happen. The first few days will be really really sore, I remember being at home the next day barely being able to move. That's ok because your muscles haven't worked this hard in a while and the soreness is just inflammation helping your muscles recover.
What I did was I just let myself go when I feel well enough to. You don't need to go all that regularly at the start because I feel like it's more about getting into the mindset of exercising when you can. As I went more often, I recovered faster, so I was going every other day. Life happened and I didn't go very frequently for half a yearish (around 1-2 times a week), and now I've gotten back in the rhythm and am going everyday. I guess what Im saying is that like everything in life, the first steps are going to be the hardest. But trust me when I say that it gets easier, and you'll see changes. This is really vain but a big part of what keeps me motivated now is seeing how different I look, and just feeling stronger every time I go.

Good luck yung king you've got this <3. Also, it really helps if you have a friend or gym buddy to keep you motivated. They can also help push you a bit more by helping you spot so you can use heavier weights without posing a danger to yourself (I never go up weights without a spotter after almost dropping the bar on my chest).

Edit: Another thing I thought of after the fact. NEVER be ashamed of how far you can run on the treadmill or how heavy you can bench. The fact you're DOING it is already very commendable. Start low, make sure you can safely and properly do those weights, and then gradually increase. Starting low also helps a lot with building self confidence since you never feel like you're out of your depth.

I always go by this. Walking 10 minutes a day is better than not. Lifting 5kg is better than lifting 0.
Any type of actively you do tends to be better than doing nothing. Even if that's just walking to the store and back, or just walking around your house for 10minutes.
Just getting used to being more active, and learning to enjoy being active was the most important, and beneficial thing that happened to me. Now I feel like shit if I dont go every day, or take more than one rest day. My body just feels uncomfortable if I'm being lazy.

also with benching with no spot. Just dont put the caps on the side to secure the plates. That way if you fail the rep, you just push the bar in one direction and the plates slide off. I've been doing that for awhile, and it's saved me a few times where I didn't have anyone to spot me lmao

Firstly, I want to emphasize the power of habits. Habits are the building blocks of our lives, and by incorporating positive habits, we can transform our daily routines and achieve long-term success. One method you can use to establish a habit of working out is the "2-Minute Rule" outlined in James Clear's book, "Atomic Habits."

The idea behind the 2-Minute Rule is to make your desired habit as easy as possible to start. Instead of focusing on the end goal of a full workout, begin by committing to just two minutes of exercise each day. This could be something as simple as stretching, doing a quick set of push-ups, or going for a short walk. By making it easy and achievable, you remove the barrier of feeling overwhelmed or lacking motivation.

The key here is consistency. Over time, those two minutes will become ingrained in your daily routine, and you can gradually increase the duration and intensity of your workouts. The goal is to make working out a non-negotiable part of your day, just like brushing your teeth or taking a shower.

It's important to remember that progress takes time and effort. Don't be discouraged by temporary discomfort or lack of immediate results. When you start exercising after a period of inactivity, it's normal for your body to feel sore. This is a sign that your muscles are adapting and getting stronger. The soreness will decrease as your body adjusts to the routine, so don't let it deter you from continuing.

To stay motivated, it can be helpful to find an activity that you genuinely enjoy. Explore different forms of exercise until you discover something that resonates with you. Whether it's dancing, cycling, swimming, or playing a sport, finding an activity that brings you joy will make it easier to stick with it in the long run.

Additionally, accountability can make a significant difference. Consider finding a workout buddy or joining a fitness community either online or in person. Having someone to share your progress, challenges, and successes with can provide encouragement and support when you need it most.

Regarding your diet, I understand that it can be challenging to make changes when there are other obese individuals in your household. Remember, your health journey is unique to you, and focusing on small, sustainable changes can make a big difference over time. Start by incorporating healthier food choices and portion control into your meals gradually. Small adjustments, such as adding more vegetables or reducing sugary snacks, can have a positive impact on your overall well-being.

Finally, be kind to yourself throughout this process. It's normal to face setbacks or have days when motivation is low. Remind yourself of your initial commitment, the reasons behind your desire for change, and the progress you've already made. Celebrate every small victory along the way, and remember that building healthy habits is a journey, not a race.

Believe in yourself, stay consistent, and keep pushing forward. You have the power to transform your life and create a healthier, happier version of yourself. I'm rooting for you!

its really hard to start this marathon and sure as fuck its harder to keep on running but you got this brother. not exactly the same, but when i was trying to get better at playing guitar i would keep it next to me at all times, like by the bed, besides my desk, etc. the fact that it was this close to me made me pick it up sometimes and just play with it you know? not having to force myself to get up and actually try to practice made it easier to practice. im sure you’ll find a way to do something that would spare you a little of the effort to actually do what you want to do. if you want to cook healthier meals, store the ingredients in a place that you’ll see more often and are of easy access. if you want to go to the gym, put your gym clothes in places that you can see more often. find someone that could join you and can keep you accountable. if you read allat, i hope this helps and good luck!

Raevus [#9]

I think majority of my meals was wholegrain pasta with chicken and a cream sauce. I'd have that like 4/7 days a week. Other than that, I'd make chicken burgers, or prep some wraps for a week. Wraps/burritos are great to prep.
I just aim to hit my 150-180g protein a day. The real workout is having to actually eat constantly throughout the day, and reach macro targets.

Soup, I need to actually make a nice soup. Easy to prep and freeze, and reheat.

I get full really quickly so I literally can't make my protein targets without protein shakes. Mince was a big part of my protein consumption, again because I can sneak them into soups and pasta sauce.

Soups are so great. You can leave them on a stove on low heat with plenty of fluid and it'll just get better the longer you leave it. I just stick it on and then study in the kitchen just to make sure nothing catches on fire.

Raevus [#10]

I always go by this. Walking 10 minutes a day is better than not. Lifting 5kg is better than lifting 0.
Any type of actively you do tends to be better than doing nothing. Even if that's just walking to the store and back, or just walking around your house for 10minutes.
Just getting used to being more active, and learning to enjoy being active was the most important, and beneficial thing that happened to me. Now I feel like shit if I dont go every day, or take more than one rest day. My body just feels uncomfortable if I'm being lazy.

also with benching with no spot. Just dont put the caps on the side to secure the plates. That way if you fail the rep, you just push the bar in one direction and the plates slide off. I've been doing that for awhile, and it's saved me a few times where I didn't have anyone to spot me lmao

Oh shit will try that next time.
I normally bench with no spotter if I know I can handle the weight. It's just that I went up weights once when I wasnt ready and I fucked up.

Pondy [#14]

Oh shit will try that next time.
I normally bench with no spotter if I know I can handle the weight. It's just that I went up weights once when I wasnt ready and I fucked up.

yeah, I leave the metal clasps off, and if it's too much and I cant rerack. Once it hits my chest just tilt it and gravity does the rest for you.

or ask some random dude if they could spot. Dont think I've ever seen anyone say no to spotting someone.