I'm really out of shape, and I'm a sedentary remote worker. I need to lose 40 pounds, and I would like to lose 40 pounds by February 2024. Since Sunday, I started the following plan:

I batch-cooked my lunches and planned my meals for the week. Smoothie with fiber supplement, lunch with rolled egg, spinach, shrimp, and brown rice, and Beyond Beef burger on a broiche bun with nothing but green chiles on top. I weighed everything and ensured it adds up to 1200 per day.

I'm walking 45 minutes per day. Only 2.9-3 mph, but that's all I can do for now

Now, the strength training is what's hardest for my because it's hard for me to motivate myself to do it. Plus, I'm ridiculously weak.

On Sunday I started with

6 knee pushups X 3

10 squats X 3

10 bicep curcls with 8 lbs X 3

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On Tuesday, I did:

6 knee pushups X 3

12 squats X 3

10 bicep curcls with 8 lbs X 3

On Thursday I'll increase by one each and add plank

7 knee pushups X 3

13 squats X 3

11 bicep curcls with 8 lbs X 3

20-second plank

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Ok so starting next week, I'll add 3 minutes to my 45 minute walk. Every week is an additional 3 minutes to the walk. I am just scared because a while ago I started walking 2 hours each day immediately and I strained my knee and I read that I have to build up my leg/knee strength gradually after being sedentary and overweight so I hope this is the better way to do that. Every other day, on my strength training day, I'll add 1 rep to each set, and I think eventually I'll have to instead just add a whole set?

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Let me know how that sounds. I actually remember in my 20s, when I was super fit, I went up to walking 3 hours per day (yah, I was a hardcore walker). I like urban walking. Definitely had to invest in a good hat, an 50 spf sunscreen.