Need to get from 10 to 9 stone - anyone have advice or would like to join me?(86 Posts)
My natural weight has always been around 9st 3 to 9st 7, but have put on weight in the last few years due to a change in eating habits and stress. I have always loved my food and love cooking. I reached 11stone last October which shocked me into taking serious action after starting and failing so many diets. I reduced my food intake - eating smaller portions, reducing sugar and moving about more. This got me down to 10st 4 by April this year. After that I started to count the calories (1500 a day) and follow a more regimented exercise routine - cardiovascular and resistance work 3 days per week and pilates the other two days. I lost maybe 2 pounds over a month which wasn't quick enough for me so moved to an Atkins-type diet, eating mostly protein and low carb meals. This shifted a few pounds more quickly and I got to 9st 12 over the course of a month. However, lots of events came at the same time - weddings, big birthdays, trips away etc and I fell off the bandwagon. Now I'm in a position where I weigh about 10st. I eat mostly protein during the week, have not been exercising apart from a bit of walking and cycling, and drink a couple of times a week with a cheat day or two. This maintains my weight but I really want to shift the last 10 or so pounds - I'm so bored of thinking about it!! Having dieted before (5:2/juicing...you name it) I have always found myself stuck at 10st and that's when I usually lose faith. Another weight I get stuck at is 9 1/2 stone - although I wouldn't be complaining If I was stuck there now!!
So I'm really making an effort now to shift that weight - starting yesterday. The general plan is:
#Protein breakfast (scrambled tofu with spinach and avocado) OR a veg and fruit smoothy with pea or hemp protein powder
#Lunch mainly proteins with vegetables and maybe some grains
#Afternoon snack - handful of almonds
#Dinner: soup or high protein with veg
Exercise: Running 3 times /wk with some resistance training such as push ups and bench presses in the park.
Join a pilates class twice weekly.
Would love your support and advice. Friends around me who are thin do so in an unhealthy way (not that they would admit it) and skip meals etc That's not my style and it's hard to find good role models who aren't just naturally thin and have battled with their weight. I should mention my other huge obstacle is drinking - having a night out with friends once or twice a week means loads of empty calories and hungover-eating the next day. I don't want to not socialise with friends in this way but know it's stopping me from losing the weight. Any advice on this would be great.
Sounds like you've got a really great eating plan in place I wish I had your motivation to exercise!
Thanks @letmegetanamechange. I can't say I'm especially motivated for exercise - hence not keeping it up! But discovered the 30day shred workout today which is appealing - only 20m a day covering everything. Going on holiday in three weeks so it's a good target to aim for for the time being! How about you?
I get you with the exercise, work is a half an hour walk for me but most days I get the bus because I'm too lazy to walk I would love to try the 30 day shred, I've heard great things about it. Unfortunately we live in an upstairs flat with laminate flooring and I would sound like an elephant for any of the jumping bits!
I'm currently low carbing (former sugar/carb addict!) and so far I've lost 23lbs I'm very overweight though, I have about 4 stone to go until I'm a healthy BMI, but I'm tackling it each half stone at a time. And seeing a difference in before and after photos is definitely a plus! I made DH take a progress photo yesterday, put it next to my "start" photo and said to him: "there's definite arse shrinkage right? Right?!?"
A couple of years ago I used 5:2 to get me from 10st to 9st
and I've used 5:2 ever since to stay there
there is nothing unhealthy about skipping meals if its done in a planned and controlled way
3 meals a day is a modern Western construct : its not how most of the rest of the world, or most people in history have eaten
and snacking was only invented in the 70's by the food industry to boost sales
Me too! I managed to lose about 2 stone a couple of years ago but I have put on half a stone so I am now 10st. However I am only 5 foot 2 so could do with losing a stone. Just one measly stone! How can it be so hard!
I would love to join you but Ive been trying to shift my weight from 10st to 9st for 5 years. No luck here other than when I eat 1200 calls per day (which makes me feel spaced out and ready to drop). 1200cals is NOT enough for me as I have 2 young children and NEED energy like you wouldn't believe.
All the best with it though, your 'diet' sounds amazingly healthy (if a little dull )
I'm in exactly the same place as you - trying to shift that stone between 10st and 9st. I'm happiest at just under 9st but with DS1 I put 2.5st on and went up to 11st7lbs. Then it magically all disappeared when I was pregnant with DS2 and I was down at 8st10lbs until I stopped breast feeding and since then my weight has rocketed back to 10st. I'm rubbish at dieting so I'm afraid I have to almost crash diet or I'll fall off the wagon.
So my plan is to alternate day fast at 500cals then 1200 cals and slow down the fasting if it feels too austere. That and get back to the gym and swimming again.
Are there no carbohydrates in your diet? I'd like to shift bit of weight but don't think I could do without carbohydrates.
Wow great to hear from you guys. Yes I tried the 5:2 thing a while back Talkinpeece and really do believe in its health benefits - but I did find it incredibly hard being hungry all day. It's something I want to go back to at some point though - any tips on how to stay as committed as you have?
I'm not skipping carbs altogether eleven59 but keeping them low. Today I had vegetarian bacon wrapped in lettuce with tomatoes and mayo (blt without bread!), some toasted seeds as a snack, lentil salad for lunch, and falafel and salad for dinner. Tomorrow I'll have some fruit though - in a green smoothy for breakfast. Didn't manage exercise today or yesterday unfortunately - working 7:30am to 10:30pm both days :-( Would love to hear more from everyone - struggles or success stories?
Ok perhaps cutting down on carbs is what I need to try. I feel low on energy without them though.
Fasting days are a mental thing :
Stay hydrated ( I drink lots and lots and lots of tea ) and stay busy. Then have your supper planned from early in the day so you can tell your tummy to behave knowing it will get a yummy meal at the end of the day.
The best fast day suppers involve vegetables, lots of them.
That way you serve yourself a BIG plate of food and your brain and tummy realise it was worth the wait.
One of the best meals at this time of year is Shakshouka as a mahoosive portion of it with three eggs comes in at around 400 calories - and you'll be so full you cannot walk.
Protein is your friend : eggs, nuts, cheese, fish - it keeps you much fuller for longer than carbs
Thank you for that info Talkinpeece. And you do twice a day to maintain you weight? How many cars do you eat on the other days?
I fast on an annual basis :
24 weeks a year, strict 2 fasts
24 weeks a year, roughly one fast
4 weeks a year - stuff that, I'm on holiday
I aim to stay within my weekly TDEE : so under Mon to Thurs and over Fri to Sun
I need to get past the 9st13/10st plateau too, I'm 5'3" and nearing 40, so I feel like I need to do it now. I run 3 times a week, most weeks, but that's all I can manage with a 6 month old and 5 yr old. I'm keen to do 5:2 as I used to before I got pregnant nut I'm not sure I could manage with the amount ds feeds and wakes in the night.
I did do the 30 day shred, it's great but my god it's horrible! I've never got further than day 14, my back and knees couldn't take it..
I do wonder sometimes if this is just the weight I'm going to be now, I spent most of my 20s and 30s much slimmer but after children I'm a different shape. I try not to focus on the weight too much too, more how my clothes fit and how I feel. Even though I've not lost any weight since ds was about 4 months old, I've gone down a size quite clearly. Obviously muscle somewhere under the flabby bits!
Doesn't stop me wanting to be 9st by xmas though...I just don't think with my cake and biscuit habit I'm going to get there.
Pop back into the big 5:2 threads
BigChocFrenzy (our science guru) suggests 800 a fast day for those who are breastfeeding and sleep deprived
and then get back within TDEE for another 4 days a week and the patterns get back into place
Thanks talkin, will take a look. Looked up shakshouka it looks delicious, will give that a try!
I think 300 calories is what I had been allowing for bf, so it sounds about right, just then wasn't sure about how it might affect milk production.
I love this thread. nice to hear from posters in the same weight range. I'm 5ft 5 and always between 9 and 1st. At 9 people think i'm a bit thin. I'm happiest at about 9st 3 to 9st 7. Currently 9st 12 on the way down from 10st last week. I just got to that stage where fixed waistbands were tricky(always my turning point.) I tried 5:2 a couple of years ago and went to 8st 13 as I really got into it but then went on holiday, broke the pattern and didn't start it up again. I did teach me portion control though because your stomach must shrink and even a small meal feels filling. Typing this has made me realise I should take it up again!
Hi lovemyway, sounds like you're in a similar position to me weight-wise. I found 5:2 mega hard last time I tried it but Talkinpeece has inspired me to take it up again. Yesterday was my first fasting day and it was soooooo much easier than the last time round. I didn't eat until 5pm, then had another small meal at 9pm which I think works better for me as having a small breakfast just sets me into hunger mode for the rest of the day, and by eating a small meal later on meant I didn't go to bed hungry!
General progress: Started at 10st 1 last week Sunday, weighed in at 9st 12 today. I just finished my period so probs lost 2 pounds rather that 3 but still pleased with progress. Exercise has been so hard to fit in with busy work - only managed two days of 30 Day Shred last week and will only manage the same this week. Out and about a lot though on my bike for work, and started going to pilates, so better than nothing I guess! Appetite reduced so feeling positive.
How's everyone else doing?
Hi starcat71 Are you a 1971 baby too? You sound like me! Since Sunday I did a fast day and was 9st 10/11 today(scales couldn't decide) so am feeling chuffed. I found it easier too. I had a busy morning so just went along and got past lunch, then had a slice of toast at 2.30 with a small amount of low fat philly. Then had sushi at around 6.30. I find it filling and is a treat for me plus I knew exactly how many calories I was eating as it was pre-packed. Will do the same later this week.
Hi all can I join?
Had a great weight loss about 3 years ago and lost 4 stone and got down to 9 stone. Has crept back to 10 and a half and really noticing it now. I know if I don't do something it'll all go back on, half a stone a year :-(
So, starting tomorrow I'm doing 3 times a week exercise, running or swimming. And I'm going to log everything in MFP aiming into average 1200 calories a day. Will probably 5:2 with that also.
My weakness is snacking and wine. Far too much wine.
Am 5ft 2.
Hi musttidyup I'd go a bit higher on the 5 days off, maybe 1700 cals. If you go too low on top of fast days at 500 you might give up cos that's so hard to stick to. I still drink wine but only on 2 days of weekend and only a couple of glasses each time. Good luck!
What is your TDEE (use one of the calculators on the big 5:2 threads)?
As having too low an intake on non fasting days while doing 5:2 is a recipe for failure.
My pattern is:
Monday = 500 calories ~ 100 as milk in my gallons of tea, 400 in supper
Tuesday = sedentary TDEE less 10% ~ in one small and one big meal
Wednesday = as Tuesday
Thursday = as Monday
Friday = TDEE
Saturday = TDEE plus 20% in the form of
Sunday = TDEE
THat will give you the deficit to lose a bit over 1 lb a week, especially if you are active and do not allow that into your TDEE
Hi guys, i just recently completed the c9 aloe vera cleanse. Everything is natural, no chemicals and the idea is to get rid of any toxins in your body in the 9 days. You naturally lose some weight, i personally lost 4lbs in 9 days but my biggest success was losing 1.5inches off my tummy and a much toner back and arms. This is the first time i dived into something like this and i have to say even though I've finished the 9 days I'm carrying on with part of the cleansing plan just so i can lose some more! Hope this helps
I'm in a similar place. Got down from an all time high weight of 11.7 last summer to 9.7 before Christmas. And kind of managed to fluctuate around 9.5 to 9.8 for ages.
Over this summer I've had quite a few changes to routine etc and have really struggled - so am hovering more around 9.10 or 9.11 which is driving me mad!!!
I think you need to divide things into two. 1) Losing weight. 2) maintaining.
To lose weight you really need to limit your calorie intake IME. So I was on 1200 cal a day (strictly monitored - you could use mfp) - ideally 300 for each meal and two snacks of 150 each. To shift my weight I really did stick to this solidly - and if I were you I really would stick to it without the drinking binges for 3 weeks and you will probably find you get to where you need to be. I managed it for about 3-4 months - with very limited binge eating/drinking. I did exercise regularly (HIIT 2 or 3 times a week plus walking 3-5 km 2 or 3 times) - however I firmly believe in the 80food/20exercise for weight loss. i was a massive eater before doing this but managed to keep to it, without feeling hungry. It's all about eating the right kinds of food as you know. I didn't ditch carbs but did minimise them. So if I had an omlette I would have it with spinach and reduced fat feta - and one piece of toast (rather than the 2 I would have had previously).
To maintain weight is easier / more difficult in different ways. Sticking to an exercise routine is absolutely essential IME. Doesn't really matter what as long as it's something you enjoy and will stick to. I find then that I can aim for 1200 calories a day during the week, usually consume nearer 1500 , eat/drink what I fancy at weekends and still stay the same weight.
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