How can I burn more calories without realising?

[IsTheRainEverComingBack]

So I’m getting fatter and fatter. BMI is nearly 30, I’m uncomfortable, miserable and annoyed. My diet isn’t that bad, minimal ‘treats’ mostly lots of plants, I’ve stopped drinking. The weight is not coming off.

The main reason is I burn hardly any calories. I work from home and have no kids, so it’s easy to not leave the house for days. 2500 steps is a good day. I used to go to the gym and do yoga but now it just seems overwelming. Deliberately exercising is hard to get motivated for, I like walking but waking round my concrete suburbia is a bit dreary.

I’d love your tips on how to get motivated or get moving in a way that feels like just a part of my day. If that’s even possible...

Do you live near any parks?

What about a bike trainer? fix a bike into the mount and cycle for short bursts - obv you'd have to have the indoor space to house the bike.
Just upping your walking speed is good and walking somewhere hilly?
Up and down the stairs a few times?
Loads of apps for home workouts too.

I think 10,000 steps would get some calories burnt, its about 3 miles a day.

This is all you need. Don't need a gym or a park. Just some space in your house and a maximum of 30 mins!
The good thing about HIIT, is that you carry on losing calories when you finish exercise!

www.bodybuilding.com/content/ultimate-8-week-hiit-for-fat-burning-program.html

And the best exercise for women is bodybuilding. You can't get massive like men, but muscles love calories!

Walk more - such as walking to shops, to and from stations, etc.

Don't be efficient at home, if you have things to put away (and the time to do it) put them away as you come across them rather than saving them up to do together to be efficient.

If you can, buy a running machine and watch a TV series whilst on it. I binged watch a lot of Netflix stuff and barely noticed I was walking. I'd get on the treadmill because I wanted to watch the next episode.

And join MyFitnessPal (free) and log your calories so you can see exactly what you are eating. You might be surprised how little hidden calories add up (milk in drinks, etc).

I've lost 6-stone this way and am still losing.

Exercise won't help. Sorry. You need to eat less.

I’d be more interested in knowing what you eat op.

Seriously you need to do shed loads of exercise to make a real difference in weight terms if you’re eating loads of calories.

The only way to lose fat is to be in a calorie deficit. You need to be looking much more closely at what you're eating, rather than estimating that you don't eat too many calories. They add up very quickly without you realising!

how to get motivated

I'm uncomfortable, miserable and annoyed

it's easy to not leave the house for days

yoga seems overwhelming

Sounds like you could be at risk of slipping into a bit of depression. Looking to increase your levels of activity is an excellent idea, and if you're thinking about how to do it, you're half way there.

Aim to leave the house - even if only for five minutes - every single day.

Walk to the shops (if you're going every day, you'll be able to carry all the shopping you need).

When did you last meet up with a friend? Family? Have you got a garden or allotment?

There are businesses now which function like coffee shops for people who work from home, iyswim. You still get your work done, but you get out of the house in a smart, comfortable environment and you meet other people with a similar set up.

What's your sleep like?

I eat healthily but too much of it. Also as you age your calorie needs slow down. I can only lose weight by fasting 2 days a week and eating sensibly (one pice of toast not two, no snacks except fruit) the rest of the time

exercise won't help

If OP had a broken leg, that might be true.

The kind of exercise the OP is talking about will make not a jot of difference if she doesn't eat less calories.

Yoga and walking? No good for fat loss. Good for mental health though.

When I'm at home all day I eat twice as much as when I'm out at work. Exercise will help if you are out of the house not eating!

They're a lot better for fat loss than not doing yoga and walking, and with a bmi approaching 30 OP would be well advised to start gentle and build up slowly. If she gets no exercise currently her metabolism will be through the floor and it will be extremely difficult for her to eat so few calories she loses weight without exercising.

you need a look at your mental health and a hobby or volunteering. Exercise doesnt happen unless it is fun, so find some fun - whatever it is. also doing more means eating less,which is the key.

They're a lot better for fat loss than not doing yoga and walking

Not really.

Op, at a BMI of 30, you need to start gradually. Walking everyday will get your muscles moving. Anything else that is gentle on the joints too, like swimming and yoga.
Set yourself a challenge each day but make it achievable. There is no point setting yourself up to fail. Perhaps start by going for a walk each lunchtime, or each time the sun comes out. Start with 250 steps out and 250 back. Try to push it up each day, even by only 10 or 20.
The fresh air & exercise will make you feel more alert and generally better. Maybe try to get to 6000 steps a day by the new year. Then keep going. When you feel able, add in a class to help a bit more.

Exercise is important for health even if it makes little difference to weight. I would build in a half an hour walk to your day before lunch. And force yourself to go every day. I would also go for a 10 minute run every day, maybe in the morning.

Thanks all. BMI is 29, I’m short so no space on my body for extra fat!

Definitely not depressed, very happy, have lots of friends, see them and speak to them often. But most says I’m doing a lot of sitting.

I’m well aware it’s 80% + diet over exercise. I used to lift weights in the gym, I know what I’m doing there but can’t afford a membership at the moment and tbh it does seem overwhelming because I’m so far off where I was.

My diet is pretty good, trust me I’ve tracked it a lot. I eat a lot of plants, no meat, 95% healthy and cooked from scratch. 1500-2000 calories a day. But I only burn about 1500 cals most days, so I can either cut my calories to 1000 - not easy and then run the risk of missing out on lots of nutrients - or try to burn more calories to offset it.

Should have mentioned I’m being investigated for Coeliac and other things at the moment (thought I’d put it in OP but apparently not) I’m exhausted most of the time. I’d love to be out doing an hour walk every morning but I wake up feeling really nauseous and knackered and have to lie there for hours till my stomach settles.

OK if you are ill then all bets are off. Try and sort that out first.

If I eat 2000 calories a day I gain weight (I'm 52)

You could still walk OP, or get a bike trainer.

Just go gentle to start with, and build up.

I hope they find out whats troubling you asap.

1000 cals a day is actually fine. Yesterday I had 2 poached eggs on a slice of buttered toast, stir fry veg and chicken and brown rice and a flavoured yogurt, then a small portion of lentil sheperds pie with lots of green veg. Was under 1000 cals.

Hi Rain. Sorry you are feeling so crap! The not drinking is great - as you know you are doing much better than me!

You do sound a bit depressed. It’s hard to motivate yourself to get out and about I know. Staying home becomes easier. And if you need to be at home to work it’s easier still I’m sure.

Diet is important obviously. But moving is too. And moving more will burn more calories but you will need to be burning a LOT more to make a difference to weight loss.

I can’t advise on why you are nauseous in the mornings I’m afraid. Does it vary depending on what you eat the night before?

You don’t need to do an hour’s walk every morning. But anything will help. Start with 15 minutes.

I did read about someone who used to walk on the spot while watching tv and lost weight that way. Needed new carpet after though!

Could you afford to join a gym? I’m thinking the socialisation side might be good for you too.

Exercise dvds are good for some people. Or there is lots on YouTube. I must admit it find it hard to do these - just find it hard to motivate myself.

I was doing lots of walking but I’m starting to struggle now the weather isn’t as good. Love getting out when it’s sunny but hate dull days.