beginner journey

[Midya]

i'll join gym next week, i need to lose about 20 kgs, im still so new, i have no idea what diet so i need to have or what sport i need to do, please advice ❤️

[WendyB]

As far as exercise you need to find what you like to do so that you stick with it. Try different things.

I myself do not belong to a gym anymore. I have all that I need at home and the outdoors for walking. I enjoy it all so I stick with it.

[WendyB]

Did you check out your other thread and the advise you got?

@A_Lurkerhad some great info for you.

[Dominique]

Good advice you got from @WendyB, see for instance this post.

You need to find a combination of eating and exercising that works for you and will lead to a caloric deficit you can sustain over a longer period of time.

Although both nutrition and exercising play a role in weight loss, nutrition is usually more important: it’s very easy to eat 500 calories in 5 minutes, while it’s quite hard to burn 500 calories in 1 hour. It’s a good idea to educate yourself about calories on both sides of the equation: for the calories burned through exercise, check what your Fitbit tells you you burn during the course of the day at your typical activity level, as well as during typical things you are doing, like a one-hour walk etc. As to the calories you are eating, get a kitchen scale if you haven’t got one and start weighing the food items you eat most often, especially those high on calories. One way to get started is to eat the same things, but keep check portion sizes in check.

As to what sport you need to do: any activity you enjoy doing. If it feels like a punishment, you’ll be less likely to stick to it. For many people starting with Fitbit, walking is a very good exercise. Try to get your 10k steps a day if it’s doable for you right away, or gradually increase your step count until you reach it.  

[Majka]

Hi Midya! It's exciting that you're joining a gym, I'm sure you'll make a lot of friends there! 🙂 Not to mention the Xmas decorations they'll have during the festive season 🙂 Cardio is king for losing weight. And you can also count calories for what you eat. Be sure to eat at least 1200 calories a day as a woman!! take care my friend x

[Dominique]

---

@Midya wrote:

i was alwasy wondering how much calories i need to take to lose weight

---

It is generally considered you need a cumulative deficit of 3500 calories in order to lose one pound of body weight. You would achieve this in one week with a daily deficit of 500 calories. That would be 4 pounds = 1.8 kg per month. With such a deficit, you would lose your 20 kg in about 11 months. 

[emili]

Losing weight is try and try again. You start with a baseline- see all the suggestions you already have around calories and nutrition. And then you monitor your progress and adjust as you go. If you aren't losing, adjust your calories in and double check you are counting properly. You feel you are losing too quickly and you aren't feeling good, increase a little at a time until you get to a good place. But the one thing that will make the difference is your dedication to it. It won't always be easy and it may not be fun, but it will be the single most important decision you make for yourself. Good luck and let us know how things go...

[PlumbeLimbsFilm]

I just got my fitbit yesterday. So today is my first full day. i love it. i will increase my steps daily. id love to make friends and participate in challenges. i use the tredmill at the gym as thats about all i can do for now. I have a knee issue so im limited until i get it fixed. 

[Midya]

good luck dear @PlumbeLimbsFilm

[A_Lurker]

@PlumbeLimbsFilm- best of luck with your weight loss.  I can tell you that when starting off that your diet is more important for weight loss than exercise.  Getting exercise is good for your overall health, but you can lose weight effectively even with physical limitations.  Welcome!