Congrats on getting started!  Sometimes that's the hardest part.  With a chronic back condition, did you have any PT (physical therapy)?  If so, keep doing your exercises. They may even let you use their facility after your treatment was completed.  Also, talk to your doctor about using a hand bike or recumbant biking.  As far as weight training, use wieghts while sitting down.  Really anything you do is better than doing nothing at all.  Having limited physical activity means you really have to be attentive to your caloric intake; even more so than most.  It isn't going to be easy; but you can form new habits in just a few months.  The SF program helps with the calories; but you still have to find a way to stay full in the begining stages.  Stay busy.  This is the best advice I can give.  If your hands are busy they can't feed you. ;)  Also, hit the used bookstore and find old diet program cookbooks for ideas.  Now that I've said all this:  Be sure you're drinking enough fluids and taking a multivitamin.  Your body will keep fighting you if it isn't getting the nutrients it needs.  Try asking the dietitians on this site for advice, they may be able to guide you, too. 

I hope this helps.  Best of luck!

hi! i found it really helpful to use the meal planner. you input all your info and it will give you a detailed plan to follow. there's lots of substitutions if there's things on the list that you dont like to eat ( and you can start coming up with your own ideas once you know what you are supposed to be eating). also, for me i found it a little difficult to eat 6 small meals a day, so i just try to eat 4 times a day. breakfast, lunch, snack, and dinner. i think the bottom line is do what works for you, just watch your calorie intake, and most likely you will be eating drastically different foods on this program than what you are used to eating, but honestly.... you will feel sooooooo much better!  it's really true :) good luck!!!  Audra

Good evening. I am just starting on this journey and really don't know what I should be doing the most.  A little about myself first off.  I am a 38 yr old male.  I have a chronic back condition that really limits my physical activity and amount of exercise that I can do.  I saw my physician the other day, and am very concerned about my weight / overall health and wellbeing.  I am 6' 2 " and weigh 257.  I really don't think that is too bad, however according to my physician my ideal weight is 150 - 190.  That seems a little on the light side to me, but that is what they recommend.  Looking for some ideas to be successful on this program.