NOTE: If there are major issues with something posted here let me know so I can correct it. I'm far from perfect and can always use a second pair of eyes.
The first part of losing weight and getting fit is assessing where you are at, what your goals are and how you intend to get there. This is not too critical, but it needs to be done. Your goals, fitness level, circumstances, everything will change over time. But you must have an idea of where you want to go if you ever intend to move towards your goals. So here we go.
Check your weight and height and see where you're at. In the morning, after you pee, strip naked (or in your underwear if you're shy in your own bathroom) and weigh yourself. You should also check your height, no cheating. Take these numbers and compare yourself to a height/weight chart like this one. These numbers are accurate for about 95-99% of you. Unless you're mainlining creatine and eating whole chickens while you bench press small cars your muscle mass is not going to make that big a difference to skew the numbers by much. If you come up as morbidly obese accept that this is where you are. Have yourself a little cry or do a little prayer and accept where you're at. Accepting your weight and moving on every day is the hardest part of your diet and exercise. If your head is not in the game YOU are not in the game...and you will gain weight and become morbidly obese again. I know this is a pretty crappy situation, but its not going to change by looking the other way. Take control of your life, don't let your life control you.
Take pictures. You don't have to show anyone. Once you hit your goals you'll definitely want to though. But that's for later. Starting off you want to take underwear pictures. User the exact same location with the exact same camera with the exact same lighting in the exact same underwear (be sure to wash them). You will want to take at least six pictures:
- Front unflexed and flexed
- Side unflexed and flexed
- Back unflexed and flexed
If you want to take pics of other specific focus areas go ahead, but remember that you CAN NOT spot reduce fat. Fat is what fat does. You can build up the muscle underneath fat, but it will stay where it chooses. Now, don't take any more pictures for a month. Do these six pictures every month, for like, ever. They won't always be kind and sometimes the next month may look worse, but this is all part of owning your own body. Don't be overly critical of the pictures, but know what they look like and understand what you need to do to make them look better.
Measurements - One thing that can help you mentally if you're hypercritical of your pictures is measuring yourself. Go buy a tape measure and measure your neck, chest, your waist and any other body part that you'd like to look at. If you measure yourself the same way every time you're going to see a mathematical reduction if you're losing weight. It's gonna happen unless you're measuring wrong. Speaking of which, watch these:
Link to Part 2 - Diet
Link to Part 3 - Exercise