If you find yourself carrying an extra 50, 100, 150, or even 200 pounds above your ideal weight, the thought of going for a walk can seem daunting and painful. It’s important to understand that you’re not alone in this struggle, and countless others are facing the same challenges. Knees ache, hills feel like mountains, and stairs become a test of endurance. However, you can still take control of your health and well-being, one step at a time. In this article, we will share some motivational tips and encouragement to help you face the challenges and embrace your weight loss journey.

If you’re morbidly obese or 50, 100, 150, 200 pounds over your ideal weight, don’t beat yourself up if going for a walk is a painful challenge that makes you want to give up and sit down and never stand up again. You’re not alone. Everyone with an extra hundred pounds on their body, more or less, suffers greatly. Knees ache and hills are hard and stairs are hard, going up and down, and doing it for a long time, even slowly, without sitting down is hard.

But don’t let that stop you from getting started. Even if you can only walk for a few minutes at a time, that’s better than nothing. And the more you walk, the easier it will get.

Here are a few tips to help you get started:

  • Start slowly. Don’t try to do too much too soon. Start with just a few minutes of walking each day and gradually increase the amount of time you walk as you get stronger.
  • Find a walking buddy. Having someone to walk with can help you stay motivated and accountable.
  • Walk in a safe place. Choose a route that is well-lit and has plenty of people around.
  • Dress comfortably. Wear shoes that are appropriate for walking and clothing that you can move around in easily.
  • Bring water. Stay hydrated by drinking water before, during, and after your walk.
  • Take breaks. If you start to feel pain, take a break. Don’t push yourself too hard.
  • Listen to your body. If you’re feeling tired or sore, stop walking and rest.

Remember, every little bit counts. Even if you can only walk for a few minutes at a time, that’s better than nothing. And the more you walk, the easier it will get. So get started today and start walking your way to a healthier weight.

Here are some additional tips to help you stay motivated:

  • Set realistic goals. Don’t try to lose too much weight too quickly. Aim to lose 1-2 pounds per week.
  • Reward yourself for your progress. When you reach a goal, reward yourself with something you enjoy.
  • Find a support system. Talk to your friends, family, or doctor about your weight loss goals. They can offer support and encouragement.
  • Don’t give up. Weight loss takes time and effort. Don’t get discouraged if you don’t see results immediately. Just keep at it and you will eventually reach your goals.

Acknowledge Your Struggle

It’s essential to acknowledge that carrying extra weight can make physical activities more challenging. Don’t beat yourself up for struggling with a walk or needing to rest frequently. Recognize that your journey is unique, and it’s okay to move at your own pace. By accepting your current situation, you are better equipped to face the challenges and gradually improve your fitness level.

Set Realistic Goals

Setting achievable goals is crucial for staying motivated and focused on your weight loss journey. Start by setting small, attainable objectives, such as walking for 10 minutes a day or completing a short, flat route. As you progress, gradually increase your goals to build your endurance and strength. Remember that your journey is a marathon, not a sprint, and it’s crucial to listen to your body and adjust your goals accordingly.

Stay Hydrated and Protected

When embarking on a walk, ensure that you’re well-prepared by staying hydrated and protecting yourself from the sun. Wear a wide-brimmed, floppy hat and sunblock to shield your skin from harmful UV rays. Bring a water bottle with you to maintain proper hydration levels, and take regular breaks to rest and drink water. By taking care of your body in this way, you can better enjoy your walks and maintain a positive mindset.

Have a Backup Plan

Sometimes, a walk may become too challenging or painful, and that’s okay. Be prepared to call a taxi, hail an Uber or Lyft, or take public transportation if necessary. Having a backup plan can give you peace of mind and help you feel more confident in venturing out for a walk, knowing that you can return home safely if needed.

Find Support

Connecting with others who share similar struggles can be incredibly motivating and helpful on your weight loss journey. Join a local walking group or find an online community of individuals with similar goals. Sharing experiences, tips, and encouragement can provide the extra boost you need to keep pushing forward.

Celebrate Your Progress

As you embark on your weight loss journey, it’s essential to celebrate your progress, no matter how small. Each step you take, no matter how painful or challenging, is a step towards a healthier, happier you. Acknowledge your accomplishments and use them as motivation to continue making positive changes.


Remember that you’re not alone in your struggle with obesity, and countless others are facing similar challenges. Remember, you are not alone. Millions of people are struggling with their weight. But with hard work and dedication, you can achieve your weight loss goals. So don’t give up on yourself. Get started today and start walking your way to a healthier weight. By acknowledging your situation, setting realistic goals, staying hydrated and protected, having a backup plan, finding support, and celebrating your progress, you can move forward on your weight loss journey with determination and hope. The road ahead may be tough, but with persistence and courage, you can conquer the pain and create a healthier, more fulfilling life for yourself.