Hello everyone, I’m seeking advice. I’ve been out of shape for a while and want to make a change. I live a pretty sedentary lifestyle (I’m a computer programmer) and need to start losing weight. I’m currently at the heaviest I’ve ever been, with most of the weight around my gut.
Recently, I’ve been making efforts to eat better, cutting out fast food, cooking my own meals, and significantly reducing soda intake. However, I know that improving my diet alone won’t be enough—I need to become more active.
I don’t have much equipment, and due to some health concerns, I can’t dive into intense cardio right away because it makes me feel sick. Any advice on how I can start working out from home would be greatly appreciated. Thank you!
You can’t target fat loss in specific areas, but to reduce overall body fat, keep two key things in mind:
Maintain a caloric deficit (burn more calories than you consume).
Do this in a healthy manner—don’t drastically cut out food. Your body requires fuel to function, especially if you’re beginning a new workout routine.
Edit: Oops, sent that too soon. You don’t need to dive straight into intense cardio. Start with something simple, like walking for 10 minutes each day. Gradually increase it to 20 minutes or more, depending on what feels manageable. It may seem small, but walking burns far more calories than staying inactive. Plus, without straying into medical advice, increased physical activity can help you feel better overall.
It sounds like you’re making great progress with your diet. Cardio doesn’t have to be intense to be effective. A walk or a bike ride at a comfortable pace can still help you burn calories. If high-intensity workouts make you feel unwell, it’s best to steer clear of HIIT and stick to what works for your body.
If you’re aiming for abs, you’ll need to include ab workouts in your routine. To improve your heart health, cardio is essential. But when it comes to losing fat—whether it’s belly fat or overall body fat—diet plays the biggest role. In fact, 99% of it boils down to maintaining a calorie deficit. To get started, you can calculate your Total Daily Energy Expenditure (TDEE) by using your height and weight; tools like Google can help you find a TDEE calculator. From there, you just need to consume fewer calories than you burn.
Track your food intake for a week, and you’ll have a clear idea of where adjustments are needed. Apps like MyFitnessPal or Cronometer are great tools to help with this. As the saying goes, “What gets measured, gets managed.” Reflecting on your eating habits will show you what changes to make.
If you’re serious about making lasting changes, it’s important to take it slow and think long-term. Typically, you’ll lose about 1-2 pounds per week, so it’s important to have realistic expectations and focus on improving one thing at a time. As Rocky Balboa said, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Consistency is key.
And of course, take my advice with a grain of salt!
Give resistance bands a try—they seem perfect for your needs. They’re affordable, space-saving, lightweight, and highly effective. Plus, you can easily squeeze in a workout at home or in your office whenever you have 20 minutes to spare. I’ve created some workout videos that can help you get familiar with how to use resistance bands. Check them out here: https://youtube.com/shorts/uXSTSfwRbQc?feature=share
Invest in a quality standing desk that can switch between standing and sitting. Try to spend most of your workday standing. Over time, this simple change can lead to noticeable improvements. Even one full day of standing while working at the computer is likely to make a difference.
The good news is that cardio and even strength training are optional when it comes to weight loss—they can help, but only if paired with a solid diet. In fact, 80% of losing weight happens in the kitchen. It’s important to cut out not just fast food but also processed foods at home, especially seed oils.
Option 1 is water fasting (as seen in r/fasting), which is the fastest route, allowing you to lose around 0.5kg per day. Option 2 is intermittent fasting (r/intermittentfasting), which can help you lose around 0.25kg per day.
It may seem counterintuitive, but reducing carbs and fiber (since they often leave you feeling hungry shortly after eating) while increasing protein and fats—like in r/zerocarb or r/ketodiet—can be effective. Adding resistance band exercises (r/resistanceband) can help speed up the process as well.
You should establish a daily goal for a diet that suits your body, and effective time management is crucial. Consider trying the “lose belly fat challenge” you can find online; the results can be impressive. I was initially hesitant to try it, but focusing on your goal is essential.