If you’re over 120 kg and thinking about losing weight, you might be feeling overwhelmed, confused, or even discouraged. Maybe you’ve tried before and it didn’t stick. Or maybe you don’t know where to begin because every plan you see feels like it’s made for someone lighter, faster, or fitter.
Here’s the truth: you can absolutely lose weight safely and sustainably at any size—but the process has to be built around you. No crash diets. No punishing workouts. Just small, doable steps that support your body and your life.
This guide breaks down where to start—with gentle movement, food awareness, and a big dose of self-kindness.
Step 1: Focus on Health, Not Just the Scale
Yes, weight loss is a goal—but when your starting weight is over 120 kg, the most important thing is getting your body moving and reducing health risks. Even a 5–10% drop in weight can significantly lower your risk for heart disease, type 2 diabetes, and joint pain. That’s just 6–12 kg. Totally within reach.
And guess what? You don’t have to lose a certain amount to feel better. People often report improved sleep, energy, and mood within the first few weeks of lifestyle changes—regardless of what the scale says.
Step 2: Start With Gentle Movement (No Gym Required)
You don’t need high-intensity cardio or fancy equipment. When you’re carrying extra weight, low-impact, joint-friendly movement is the safest place to start.
Here are great beginner options:
- Walking: Start with 5–10 minutes a day, even inside your home
- Chair workouts: Seated movements can still boost heart rate and build strength
- Water aerobics: Low stress on joints, great for full-body movement
- Stretching or mobility work: Prepares your body to move more comfortably
Try to move at least 3–4 days a week, even if it’s just a few minutes. Consistency > intensity.
💡 Tip: Use a timer or a favorite song as your cue. Set a goal to move your body for the length of one song. That’s it!
Step 3: Build Food Awareness, Not Food Rules
You don’t need a strict diet. You need awareness.
Start by:
- Eating slowly – this helps you notice when you’re actually full
- Adding, not just removing – include more fiber (vegetables, beans) and protein to reduce cravings
- Drinking more water – thirst is often mistaken for hunger
- Noticing patterns – are you eating out of stress, boredom, habit?
If tracking meals feels too intense, just write down what and how you felt after eating. It builds mindfulness without judgment.
✅ One simple change to try first: Cut sugary drinks and replace with water or unsweetened tea. This can reduce hundreds of empty calories daily.
Step 4: Prioritize Sleep and Stress
Most people don’t realize it, but poor sleep and chronic stress can make weight loss feel impossible. They mess with your hunger hormones, increase cravings, and zap your energy.
What to do:
- Aim for 7–9 hours of sleep per night
- Wind down with a calm bedtime routine (no screens 30 mins before bed!)
- Practice small stress relievers: deep breathing, stretching, short walks, or journaling
You don’t have to meditate for an hour. Even 2–3 minutes of focused breathing can calm your system.
Step 5: Don’t Go It Alone
Weight loss at a higher starting weight is not just about discipline—it’s about support. Talk to your doctor, a dietitian, or join a community that understands your journey.
- Accountability partners help you stay motivated
- Medical professionals can help rule out issues like thyroid problems or PCOS
- Online groups or apps (look for ones that are body-positive and evidence-based) can offer emotional support
You’re Not Behind—You’re Starting at Exactly the Right Time
It’s okay to start small. In fact, it’s better to start small. Every healthy choice you make—every walk, every meal you pay attention to, every time you say “yes” to your health—is a win.
You don’t need to lose 50 kg in six months. You just need to start—with what you have, where you are.
So take that first step. Tie your shoes, drink a glass of water, or take a deep breath. You’re not broken. You’re building. And the road ahead? It’s yours to walk.
