I don't want to be fat. But i don't exercise.

[Rainydays26]

I feel like I'm going to be fat for ever. I know ideally your meant to loose weight slowly but it just feels hopeless. I have lost but its now slowed right down to an almost stop.

I know the answer is exercise I do very little. I just can't get motivated. I never stick to it. I have apps as smart bike that I can do challenges with when connected to tv. I need to do core and stomach exercise I find that even harder to do. Logically I know what I need to do. And it's down to me to put the effort in. But I find it hard. When it should be simple.

Just edit to add i can't reduce calories anymore. I'm already lower than I should be.

I'm not really sure of the weight i want to be was just doing is visually. Although I'm not over weight according to BMI is do still have fat areas. I think they call it skinny fat.

I didn't lose a single pound through exercise. That includes years' worth of running and spinning. The only thing which finally made me lose weight was diet. Total overhaul. I took Orlistat too for a while, but it was 99% diet.

Yeah i get that. There's definitely been progress. I think i just feel stuck like I can't improve the bits I hate.

I will look at Jessica valant

I lost 4 stone in 6 months with no exercise. Calorie deficit.

It sounds as though you’re a reasonable weight and don’t need to lose more. Exercise will help tone the bits that you’re unhappy with. And we all benefit from doing some exercise even though it’s not always fun. I like walking and cycling. But recently I joined a gym. I hate doing stuff on my own - I get bored and give up. But classes are different. I’ve noticed a slight change in my shape and I feel a lot better. Give it a go…. You might find you enjoy it.

I struggle with exercise due to having M.S. The only way I’ve found to keep my weight down is intermittent fasting 16-8. I have breakfast around 11am, overnight oats with nuts and seeds, a light lunch at 3pm and a healthy dinner around 7pm. I initially wanted to get rid of the menopause weight, it’s done this plus a bit more.

I’d love to be able to do more exercise, I used to do loads before my illness, I feel really lazy not doing it, but there isn’t much I can do about it. I feel I’ve achieved so much if I’m able to take my dogs for a walk, 🤗

Timing - if you’re aiming for an 8 hour eating window for example, there should be no more than 8 hours between breakfast and your last meal or snack of the day. Eg breakfast at 9, lunch at 1, dinner at 5.

It sounds like you're not over weight, you are under muscled.

If you work on muscle gain as a way to change your body you are very likely to see improvements to the body parts you don't like.

For 3 months focus on these things and you will see the possible changes.

1. Eat enough protein, 30g at each meal (assuming 3 meals a day) as a minimum - focus on whole foods as much as possible.
2. Spend 15 mins a day, or 45minutes 2-3 times a week (depending on what works best for you) lifting weights with progressive increase. There are simple routines using bands, adjustable dumbbells or suspension trainers on YouTube if you don't have a gym membership.
3. Sleep at a regular time for at least 7 hours per night.

That's really interesting. Thanks for the link. Will need to watch the whole thing as I do eat to many carbs and have a least a stone to loose.

If i do anything it would be at home. Im not comfortable around people. My youngest is 10 years old. I am peri menopause so that may be linked.

I do start things. I flip from one thing to another. Also one extreme to the other.i bite of more than I can chew and I can't keep it up. Then something will stay half done for months. Not sure if thats what you meant?

i lost 3 stone doing zero exercise. It’s the food you eat that matters

You’ve lost enough weight, as im
sure you know you’re on the lower end of a healthy BMI. It sounds as if you are focusing too much on your stomach. I wish there were more pictures in the world of normal naked human bodies, especially those that have given birth and lived a few decades. Your stomach sounds just like mine. I hope you have good luck with your health like I do and can focus on being happy that your body does a lot of good things.

If you want to tone up more, that isn’t a bad thing but it will be slow and undramatic. I find picking one class somewhere nearby and going to that helps. I like circuits, or something focusing on core strength like Pilates, or yoga, will do most for you. But if you haven’t got time, the shortest distance between A (wobbly stomach) and B (slightly less wobbly stomach) is planking. Find a programme online and just plank.

Try intermittent fasting, it's changed my life! Read fast feast repeat and delay don't deny by Gin Stephens. No calorie counting and complete freedom!

I just looked at planks i don't think i can do them. I don't feel like I'm strong enough I do have a twist and shape and also smart wounder core. I'm not sure if they are helpful or not. I have barely tried.

I’m five feet 4 and weigh 8 stone. I still have some fat on my tummy. Why are you so hung up on it? Your BMI is good. Unless you’re very young, you simply aren’t going to have a taut stomach without exercise.

I choose not to bother.

The word 'exercise' fills me with dread. I absolutely cannot think of anything worse than exercising for the sake of it. No gym will ever feel the benefit of my custom. If I go for a walk, it has to be because I need to get somewhere. Walking as an end in itself is horrid.

I know that lots of people love it, but me? Not for me at all, thanks all the same.

You need to give them skin time to tighten up.

obviously the muscle gain exercises will help too.

there is no easy fix here.

Try incline planks against the back of a sofa (google it) which you hold for just a few seconds or even a single breath. If you do one or two a day you will find that your endurance builds. I can now do a whole minute, but that’s where I started.

Press ups against the wall are a good starting point too.

NHS website exercise pages are very good, I often use their lower back strength or knee exercises. I really like Lucy Wyndham Reed on YouTube too, she is so positive and straightforward for toning exercises, and surprisingly effective imo.

I know what you mean OP. My BMI is 22 but my tummy is much larger in comparison to the rest of me. I obviously hold my fat there. Nothing I can do except loose more weight

You've lost loads of weight well done. As other people have said you can't really lose weight by exercise, it's often recommended but it makes little difference. It's diet that makes you lose weight.

You are no longer overweight but losing so much so quickly leaves a lot of loose skin. That will go in time and exercise will help improve muscle and strength.
Not everyone likes exercise or sport, I hate it but I make myself do some for my health. Trying to start a regime or sport you hate is just demoralising, you need to find something you don't hate. Pilates is a good all round exercise for the core stomach muscles. Walk if you can rather than drive.

I have been walking about 5 miles a day and, I must admit, it is boring!!!!

When I’m ill and can’t eat I obviously don’t exercise and the weight just falls off me . So clearly it’s my diet that’s the problem. I eat very healthily but portions are too big

That was me all my life. I grew up in the 60s and the long term benefits of exercise were never mentioned unless you were overweight. I was skinny so didn't bother.
In my 50s I developed rheumatoid arthritis and in my 60s osteoporosis. If I could change one thing it would be to tell 20 year old me to get fit.

I do loads now, Pilates, walking, dancing, gym. Don't enjoy any of it apart from the dancing.

Pilates is good for strengthening your core. If you want to exercise at home try move with Nicole on YouTube.

bear in mind also that after weight loss it can take a while for the body to catch up. To some extent shape and loose skin sort of settle down after a while.

Your body will also be using energy fighting the pathogen too so it's not going to be just food.