Too fat to lose weight?

[Be1atrix]

Please don’t jump on me, I really need help :(

I am 5 foot and 21 stone. I cannot cope with being this big anymore. My weight ballooned after a trauma and now I just seem stuck. I have no fitness or stamina and my efforts so far have me feeling worse than ever.

I went swimming and could only manage ten mins before I thought I was going to be sick and had to get out.

I went for a walk today and made it 7 mins before I had to sit on a bench with a spinny head. Walking back I had pains in my calves that brought tears to my eyes.

Please help. What should I do? I can’t go to a gym like this and wouldn’t know where to start. I know I need to build up my stamina but I just don’t know how. I’ve tried slimming world a few times but lack willpower.

I think I’m going to die if I don’t change. I want to see my kids grow up.

Try joining Our Path. It’s recommended by the NHS. It’s an 11 week program. No processed food . Low carb, high protein /fat. Delicious recipes. You are part of an online support group of people similar to you. I am on day 5 and I haven’t really felt hungry. I’ve lost 4lbs already.

Well tomorrow OP I’ll post some of the meals that are going on my 2 week meal plan so you can see the sort of stuff. ( I’m still working on it)

But Michael Mosley’s ‘FAST 800’ book.
Follow it to the letter for the 12 weeks.
You will lose weight and feel well enough to start gentle exercise.
Join the Fast 800 facebook pages.
Read the Fast 800 threads on here.
Go to your gp and ask about exercise in prescription where you can attend classes for people who are not yet fit.

You sound like you are ready to change. Fast 809 can help you do this!
(Can you tell that i have lost 2 stone on the fast 800?
Still got lots to go but its a start!)
Good luck.

To lose stored fat you need to get breathless so you don't need to push yourself any further than walking if that gets you breathless.

Download an audio book onto your phone to take your mind off exercising. Walk, slowly if necessary for a chapter or so.
Sitting exercises to start improving heart health, videos on YouTube.
Maybe move on to walking up and down the stairs or get a step aerobic thingy once you can manage 30 mins walking.

Find where your problem areas are, going to bed too late, eating too late or not moving enough. Give yourself a bedtime, a cut off point for food and walk around during adverts on TV.

Bloody brilliant! Well done! This is a real tough part and you’ve done well already. One day at a time.

You’ve had advice about food, I just wanted to say about exercise you can do quite a lot seated or walking on the spot. In fact you can walk on the spot while sitting. I am currently shaping up and I need to exercise for my mental health to get me in the right frame of mind for eating well. Exercise lifts my mood so much.

Maybe look up some seated exercise videos on you tube. Keep going.

Be1atrix you sound so sad. It's ok, you definitely can change things. Keep doing what you did with the walking and the swimming, and eat less food, in the manner of your choosing - plenty of ideas above. Get yourself some counselling. That trauma which happened, you can work through it. You deserve support to help you do this!

Have a well done for the swimming and the walking and a hug .

Agree with stilldum. Food is really jmportant but exercise is essential. Walk little and often. Down the road for 5 mins initally 1 then 2 then 3 times a day increasing it to 6 minute them 7. You will be amaxed how quickly youj build it up. And it will motivate you so much. I lost 4 stone mainly througj walking more and eating slightly less.

If I diet without exercise I don't lose weight but if I exercise without diet I do, I've lost five stone just exercising daily.

1000 - 1200 calories a day.

Drink water. No booze, no fruit juices, drink skimmed or semi skimmed milk.

Eat lots of protein.

No junk food. Eat lean chicken with no skin, not fried. Eat fish, not battered no breadcrumbs. Eat lots of veg. Eat some fruit but be aware some fruits can be high calorie.

Cut your carbs right down.

No sweets, no chocolate, no crisps and no cakes or pastry.

Get my fitness pal app. Make a habit of reading food labels and using the colour codes too but look out for those labels that give you nutritional information for 50g on a 400g pack.

Try replacing a meal with a slim fast shake. They are 200 ish calories and have 15-20g of protein.

Do weights.

For a bit of inspiration choose a skirt or trousers that you can’t fasten and try them on once a week.

Good luck.

You can do it op. Xx

Try replacing a meal with a slim fast shake. They are 200 ish calories and have 15-20g of protein.

There’s no need for this. A decent home made soup with added protein (meat, nuts, tofu etc) will be the same and much nicer and more filling.

Hi OP, as other PPs have said losing weight is about diet rather than exercise. Right now you just need to look at cutting calories from your diet. If you eat a whole pizza look at eating half and having a salad on the side instead.

Exercise is vital for your cardiovascular health though. If you can walk a bit then do it. And a bit further the next day. Don't push it too hard. You're just starting out so go easy on yourself, but try to get out and about each day.

Work on putting into your diet, not cutting out. Cram in veggies and fruit where you can rather than worrying about cutting out the bad stuff. The more good stuff you put in, the less room you'll have for the crap. Plants ate rich in fibre and therefore super filling so the more fruit and veggies you eat the fuller you'll feel and the less likely you'll be to binge. And make sure you have protein in every meal. Something lean like chicken, fish or beans. It fills you up and gives you longer lasting energy than carbs.

You can do this! X

10 minutes of swimming & 7 minutes of walking!
That’s a great start!

Would you consider low carbing?

Work on putting into your diet, not cutting out. Cram in veggies and fruit where you can rather than worrying about cutting out the bad stuff.

This is what I tell my tweens if they come back from school worrying about their diet.
It isn't about cutting stuff out so much as making sure you eat plenty of the good stuff first.

I'm not far off your weight and I just want to share what I've learned....

1. 90% is what you eat..I personally am using keto
2. When you decide to start exercising start slowly..your muscles aren't used to the exercise so start slowly and build from there
3. Pace yourself..building on the point above, slowly build your exercise regime, whether it's cardio or weight training, stRt slowly & build from there.

I hope this helps..you're not alone💕

I was 20 stone and the only exercise I did was the school run, a gentle walk. It's all about what you put in your mouth. It took 9 months to get to 12 stone and I've kept it off

Yeah diet. Get weight loss surgery?

Cookpass thats amazing whats your diet?

I did meal replacements alongside a low carb evening meal.. stirfries for example. The weight just fell off. Then over a few months I gradually reintroduced food for lunch etc. People think they are faddy but not if you do them right.. they give you a big headstart and boost at the beginning. I've kept it off for 8 months. I won't name it as don't want to be seen as advertising but it's one of the cheaper ones.

Oh yeah ex an te ?
Well done!

I really recommend Slimming World. It involves a Healthy eating plan, learning how to cook tasty and economical meals, group support, gentle exercise which you can build up as you lose weight. Please do find a group locally and join up. You will be amazed how the weight falls off.

If you eat for comfort - as a treat and to cheer yourself up - as I sometimes do - then you probably need to remove choice completely. Abstain from food and triggers. Clear the cupboards out. Apart from batch cooking and freezing home-cooked food for your family. Then look into meal replacement diets. I haven't done them, but a friend did something like Can the and lost 2 stone and has kept it off a year. The 8 week blood sugar diet is great, if you can get onto that after a period of weight loss through meal replacement. Imagine waking up each morning knowing you won't be faced with any temptation? No chance of failure. No having to curb delicious foods. Just knowing that you have 3 meal replacements and that is it. Guaranteed weight loss.
Good luck OP.

Well done on starting. Don't give up because it's hard. Others saying that weight loss is more about diet are correct. And you've had plenty of good advice on that

However, it's really important for your health to start exercising. The 7 mins seems like it was to too much ily dizzy. Next time, try 5 mins. At a moderate pace. Remember, it's ok to be a little out of breath when you're exercising, but not breathless. Once you are doing 5 mins, start building it up. Work up to 30 mins day. This can be in 3 10 min sessions. You will get the health benefits at this level.

Remember, any activity is good activity. It will take time to build your fitness, but even walking slowly for 10 mins is better than sitting on the sofa for 10 mins.

Good luck

Forget about the gym and working out, concentrate on your calorie intake. I have physical problems and cannot exercise any weight and so dieting is the only way for me. Diet/eating less is far more effective anyway.