10kg + low mood to lose

[lics]

I'm 10kg heavier than I was one year ago and quite depressed, with no objective reason apart perhaps from being (very) single. I self referred for CBT, took a 6-weeks group course and I didn't manage to snap out of the low mood I'm in, not even one bit. Even my 10-yr old DD started to notice something's off, although I'm making huge efforts to channel all my energy into offering her a normal life. I don't know if I make sense. Anyways, apart from snapping out of depression (is that even possible?) one of my goals is to lose the weight I gained through overeating and being inactive and thought that keeping an online diary and perhaps getting some advice and nudging would help.

No idea which diet to follow, the plan is to cut sugar and carbs. Perhaps also coffee and alcohol, to hep my body digest food. Be more active. Start seeing people - and by this I don't only mean dating, I've been avoiding the few local friends I have... I'm only socialising for DD, if it were for me I wouldn't leave the house.

That's all. Wish me luck please, and thanks to anyone who reads or comments.

[TrainSong]

Hi
I have the same amount to lose, and though my mood's OK at the moment, I've had what you describe before.

Really like your idea of being more active as it helps with both the weight loss and the mood. Also ime sugar and alcohol both really contribute to low mood and I feel a lot brighter without either of them.

I find being outside in nature really helps. And so do HIIT workouts - even 5-8 minute ones on you tube. They give you a buzz.

[TrainSong]

And Good Luck!

[lics]

Thank you! hopefully we can do it.

I woke up in a very bad mood today, and it's Friday... feeling heavy and tired as f--k. I don't have any plans for tonight, but my home is a mess, there's a big pile of clothes to be folded and the kitchen needs cleaning. I don't use a cleaner, as it's only me and DD and we're out every day 8-6, except Fridays when I work from home. I will try to go for a walk in the park at lunch - I'd like to start running a couple of days each week. I'm very unfit. I play tennis one hour each Saturday and I can barely run on court, after 20 mins I'm out of breath.

I was thinking about what I need to do to change my lifestyle. I do want to diet for a while but I want to change long term as well, so all that weight loss won't be in vain. I'm 43 and I've never been so unhappy about the way I look. My mood reflects on my face and in the way I dress.

The first change is coffee. I drink 2 very strong coffees every day, which are probably the equivalent of 4. I will try to do it gradually, to avoid headaches. Last time when I cut coffee cold turkey (when I learned I was pregnant) I had massive headaches and withdrawal symptoms for almost one week. So for week 1 I will make my coffee using half the amount I use now. Then week 2 I will try to maybe switch to 1 coffee a day, or maybe halve it again, let's see how week 1 goes.

Alcohol. This is an easy one as I only drink when I go out, and I don't go out very often. In any case, I won't drink in March.

That's all for now... need to get to working, as I have a long days of calls ahead of me.

[Sturmundcalm]

just over 18months ago (when i was 43...) i gave up sugar, caffeine and alcohol to try and deal with stress and anxiety that was also making me depressed.

I've still got more weight to lose but i did lose at least three stone while eating plenty, and the impact on my mental health keeps me on the straight and narrow - 2 or 3 days of cheating has me feeling rubbish.

i do cheat sometimes (particularly with the alcohol) but am about to kick off being "good" again to see if i can lost another stone. my no sugar rule is to not eat anything with more than 4g of sugar per 100g, and i don't use fake alternatives (like diet drinks).

[TrainSong]

Hmm. I regularly give up alcohol and sugar for a month at a time but don't lose any weight at all! It's still worth it for mood balancing, though.

[cordeliavorkosigan]

If coffee makes you feel bad by all means stop having it but I doubt it will make much weight loss difference. If you don’t drink much alcohol, stopping that won’t either! Lower sugar and carbs and being more active should help. Running is the best thing for my mood ,but I don’t think a bit of exercise does much for weight loss, as it doesn’t use that many calories unless you do a lot.

[lics]

@Sturmundcalm thank you, that gives me hope! I don't drink anything apart from water, coffee (sometimes with milk), tea, and alcohol. No sugary drinks for me, not even pressed fruit juice.

On the giving up coffee and alcohol, yes I know these alone won't have a dramatic effect but I think they will help weight loss (and my budget).

I don't have a defined plan for dieting yet, but reducing sugar and carbs and upping the exercise level is what I want to do. I'm also looking at the 16:8 intermittent fasting idea, as I'm not much of a breakfast person anyway, so eating only between 12 noon and 8pm seems like a good option, perhaps that will accelerate things.

I will get on the scale tomorrow morning. I ate very low carb today (first day) and I'm hoping to see less than 75kg on the scale. At the beginning of the week I was close to 76, which is what put me in panic mode. I used to panic when I saw close to 70, not sure how I let myself get here... (lying: I know exactly. Food and sofa).

My regular weight range post pregnancy was 62-64kg and I'm 168cm (believe that's 5 ft 6). So yeah, a long way to get to

[TrainSong]

Food and sofa - that's the reason here too. No excuses.

[Crazzzycat]

Sounds like you’re having a tough time.

I’ve been where you are. I suffered from a general anxiety disorder for years, but earlier this year I decided I really had had enough of being ill and fat.

So, I’ve been following the NHS 12 week weight loss plan (you can find it online). It’s very simple: 1400 kcal a day and regular exercise. That’s it.

I’m 10 weeks in and have lost 8 kg. I’m fitter, healthier and in a much better place mentally than I was at the start of year. I also feel that this plan is sustainable over a longer time period, which is just as well as I have a lot more weight to lose!

If I can turn my life around, so can you. You’ve already taken the most important step by deciding you’ve had enough. Everything that comes after this will take some degree of determination, but it’s easy in comparison to taking that first step!

[lics]

Thank you. Still have not decided on my diet but it's the 2nd day low carb so maybe that's what I will do. No breakfast this morning, only coffee (slightly reduced quantity, could not get myself to halve it). For lunch I had fried eggs with a salad and some smoked salmon that needed to be eaten.

Played 2 hours of tennis today and I'm feeling great, it's such a good work out (plus I love it).

Off to pretty up, meeting friends tonight for dinner, so that will be interesting, to keep it low carb and alcohol free (good luck to me).

Have a great weekend everyone!

[lics]

Almost forgot: weight was 75.1kg this morning. I will record my weight daily for the first few weeks, as I want to make sure I don't slip.