Starting again after 2 years without exercising

[Jengra91]

Hola a todos, solía ser una mujer activa, siempre con ganas de ir al gimnasio, etc., pero últimamente no tengo ganas de hacer nada más que ver la tele. Esto es muy decepcionante y desmotivador. Quiero empezar de cero y encontré esta maravillosa página web que me inspiró. Actualmente tengo problemas en las rodillas; me crujen y duelen bastante. No sé si es por el sedentarismo, pero también tengo sobrepeso. Quiero salir de esta situación, pero me cuesta mucho ser constante. ¿Qué me recomiendan para empezar y mantener la motivación hasta que alcance un buen estado físico y mental? Gracias

 

[Cathulhu]

Not a spanish speaker, so i apologize for answering in English.
Anyway, there are a few things you can do.

1. Food/Diet
There's this common saying, you can't outrun your diet. If you eat more calories than your activities over the day require you will gain weight, no matter what you do. I personally work with a slight deficit in calories with an otherwise balanced diet. Additionally i watch my protein intake so my muscle regeneration and buildup is possible. I use 1.2g protein per kg bodyweight as a guideline.

2. Moving
Just by simply moving you burn calories. Be it a simple walk, or if that is too much on your joints, consider swimming.

3. Exercise
The best way to exercise loosing weight is cardio. But if looking for a long term solution a balanced workout program that not only includes cardio but also strength workouts should be something you should take into account.
Darebee has a few really good entry level options:
Foundation Light is a solid choice for an easy start:

Foundation Light

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If you feel up for something a tiny bit more challenging, Darebee just released a new program especially for the month of December:

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If time is an issue, you could do this program which takes only 10 minutes every day:

TEN

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