If you are super turbo fatty even mild exercise can result in injury. Definitely do both, and as soon as you can, but if you can only manage one then diet should be the focus. That is what will get you to your desired weight with or without exercise. That's all.
Walking is okay, even if you're a super whale. Can make a few kg of muscles if you're on calories deficit, high protein and walking decently. It's a good place to start, and if you have 100 pounds to wait, you don't have to wait 6 months to start. And if you just want to be healthy and live long, and have some spare time, walking only is probably fine. Walking + gardening is probably a very very good combo, if all you're looking for is a long healthy live.
Depends how strong their knees are and how super whale we are talking about. I got friends who are 6'3 and 300 pounds and still play sports... albeit kinda slowly. Other people are about the same size and struggle to get up out of a chair. The joint injuries are because you don't have enough strength to actually absorb the impacts of walking and/or running, so your joints just take a beating (plus the weight).
Haha, well, agreed there. I mean listen to their body if they are feeling joint pain beyond what you should feel from walking/running.
You know how some people say things like "I feel better after a good run"? Turbofats have never said that.
Fatties get hosed on squat numbers! They should be based "total weight lifted in excess of lbm".
3500 calories per pound, so do the math on how fast you want to lose it to determine the deficit you want. Also keep in mind if you go into too much of a deficit you could cause muscle atrophy. Most places recommend 1-2 pounds week so 500 calorie deficit should work.
You kinda need to pick a calorie number and try it for a few weeks and see where your weight goes. If your total burn is 2500/day, then I'd try to eat 1500/day for 3 weeks and see how much weight you lose. Weigh yourself every day and do a 5 day moving average.
Using my Samsung watch and grok to count calories has proven to be as accurate as you can reasonably expect. Tracking for 1 month got me a deficit of about 12k calories while my balance showed about 1.2 kg of weight lose.
