I started my journey back in Feburary after noticing that my weight went up.. again. My start weight was 137.5 Kg (303 pound) at 1.55m (about 5 foot). I was lucky to get into a weight loss program through my insurance and I got myself a few weeks of therapy to start with as I have a history with bullemia and I did not want to fall back into that.
The program is mostly about fixing your relatioship with food and exercise. For example, a big help were hunger scales with descriptors of each number (I.e. 1 stands for you are starving vs 10 means you are so full you can't move). This taught me, through some trial and error, how to actually listen to my body. I also learnt how to construct a healthy meal, how to mealplan and make it fit to my schedule ect. I have had some meals from takeaways/ reestaurants, but those were planned beforehand and I looked up the places beforehand and constructed healthy (ish) meals. I do not count calories.
I do exercise. Once a week I go to a Tai Chi class, I try to use my elliptical 3 times a week for 50minutes (although I often only do this twice a week), I am starting to implement body weight exercises and the main thing that I walk a lot. I average between 13,000 and 15,000 steps a day.
An important lesson for me was to learn what pain can be ignored and what has to be taken seriously. Ankle pain was constant in the first 2 monthsand I learnt to push through. Now they only hurt when I walk more than 17,000 steps. But I did have a problem with a tendon at some point and luckily a more experienced friend told me to take that serious before anything bigger developed.
Here is a graph of my weight loss. It really shows that it is not linear and that is okay. https://imgur.com/a/RgEBJzG
Easy way to cool down is to have a tub of cool water under your desk to put your feet in (if you work from home).
A cool shower in the evening really helps, especially if you do not completely dry yourself with a towel.
When I still lived in a country that got over 100° f I used to sometimes sleep with a moist towel as a blanket. (My room was in the attic and there was no ac).
If you are in danger of heatstroke, a moist or wet water around the head helps to rapidly cool you down.
A cotton sheet/ towel or even a sock can help soak up extra moisture to prevent sweat rashes in skin folds (underbelly fold or under boobs)
In general is cotton or linen clothing your friend. Especially when it comes to underwear.
Summer fat hacks!
SuperMorbidlyObese