To expect some help from my GP in losing weight?

[Chubbychubchub]

I am a fatty. Properly overweight. About 8 stone over normal weight range (about 19st, I should be 11st at most according to BMI).

Last year I had some health issues. My GP said I'd benefit from losing weight. Just eat less and move more were her words.

I have tried. However I struggle to control what I eat, and have zero willpower.

I did go to a well known slimming group previously. It made me ill, though I did get down to 13st. But it wasn't sustainable.

I asked my GP for help. I was told 'all they could do was refer me to the nurse, but she would tell me the same. That was all they could do and there was no other help available.

I have heard of people locally being referred to a dietician, or sent to slimming group for free etc. Aibu to expect something similar, or certainly some kind of help beyond trite advice?

Oh I see @firef1y ! Sorry I didn't realise that. I had to severely restrict my fat intake before I had my gallbladder removed but once it was out I went back to eating what I like. I didn't reallise that that's not how it always worked

Thanks for explaining and once again very very well done on your weight loss and new-found fitness. I bet you feel amazing!

I'm sorry you're getting such nasty replies on here.

I think having the support of a therapist could really help you, however I do appreciate they are expensive.

It's important to understand why we do the things we do if we hope to break the cycle we're in.

I'm not sure where you're based but you could contact www.britishpsychotherapyfoundation.org.uk/ and see if any therapists in your area can offer a reduced charge.

I went through the NHS first for therapy which to be honest was crap, if you're not a danger to your own life or anyone else's life the NHS is too stretched to properly help (at least in my area).

I found a therapist through this foundation who was willing to see me at an appointment slot she found hard to fill for £40 a session instead of £80.

In terms of diet and exercise, it's so hard to break diet habits when they're emotionally connected. Yet I've read that weight loss is 80% what we eat, so it's not a surprise running wasn't working if the diet wasn't quite right.

I wish you the best of luck, and if anything the meals you said you like all seem like ones Tom Kerridge or the Hairy dieters books make lower calorie versions of.

OP, I’ve not read the full thread so it may have been suggested.

But instead of dieting and trying to change your food overnight, why don’t you take it step by step?

So, week (or month) 1 - cut out sugar in the form of snacks, so no chocolates, sweetener in your tea etc. Replace your chocolate time snack with a yogurt or fruit.

Then the next step, cut out bread. Not completely if its too hard, but limit yourself to 1 or 2 slices a day.

Step three, cut out sugar in the form of fizzy drinks etc. Replace every drink with the no added or diet version.

Rather than cutting it all out at once.

I did this as a way to work up to slimming world, as I found changing straight away daunting.

Before you know it, you’ll have been ‘dieting’ for some time but without putting the pressure on yourself.

Another thing I do, is put veg or salad on the plate before the main part of the meal, which is likely to be the most calorific.
You’re more likely to put more veg on when its first, which will mean less space for the main.

My gp gave me a referral for a gym membership cheaper than usual. My "fattypuff" gym referral as I called it. I joined slimming world myself. Well done OP for trying to address your weight issue. I know how hard it is, but every little helps and take it day by day!

Hi OP. Well done on taking the first step to changing your life - that takes guts on its own! I'm not sure whether I can help you in anyway but I'll try...

Food
This is the most important factor. You have to run for 15 hours to burn off a chocolate bar... well maybe not 15 but a lot... so all the exercise in the world won't help if you're eating badly.

Please please don't go on a "diet". Its only temporary and, as soon as you start eating the old food, you'll put the weight back on, having learnt nothing. Avoid meal replacement diets especially - you need to eat nutritious food not shakes!

I would second the advice about MFP. If you're recording it all, you're accountable. Aim for 40% protein, 40% carbs and 20% fat. 1200 calories. Scan food before you put it in your shopping trolley.

Preparation is the key. It's easy to eat crap when you're busy - a sandwich from the shop, a pizza chucked in the oven. Get the tupperware out and spend one evening preparing your meals for the week. Then you can just grab one out of the fridge whenever needed.

If you struggle to change eating habits, work on one meal at a time. In the first week, try to get breakfast right. Ditch the cereal and toast for overnight oats (40g porridge oats soaked overnight in almond milk, add dried fruit, blueberries, cinnamon, whatever you fancy) or an egg (use cartons of egg whites for scrambled).

The following week, get lunch on track by replacing sandwiches with colourful salads and vegetables. Include good fats like avocado and nuts but keep them small. Humus and crudites. Fruit and yogurt. So much choice!

Once you've got breakfast and lunch down, work on dinner. Check your portion control / plate size. Try to stay away from carb loaded dinners like shepherd's pie, and try fish with lots of veg. Turkey is low fat.

Snacks - bin all the chocolate! If you really have to have something sweet, try Fulfil or Carbkilla bars.

Drinks
Try to drink LOADS of water, a glass with each meal and throughout the day. Ice water with a slice of lemon if that helps. Avoid fizzy drinks and alcohol.

Exercise
Running can be bad for you if you're not in shape. A brisk walk can be just as beneficial. Personally, I hate all that HIIT jumping around bollocks, so I would recommend resistance training - push ups, lunges, squats, crunches. You can do it at home with no equipment and take the exercise down a level depending on ability e.g. start with push ups on your knees.

Pick a regular time for exercise and stick to it. Consistently. Half an hour a few times a week is enough. Get up earlier if need be!

Every lb of muscle on your body burns 100 calories a day just sitting there. Every lb of fat burns 5. Swap one for the other. Don't aim for just fat loss, aim to build muscle too.

Motivation
You want to lose weight. Tell yourself you can. Put a picture on the fridge of how you want to look - it could be someone else or an old pic of you. Read all the cheesy motivational memes on Facebook. Watch Nike motivational videos when you feel like skipping the exercise.

Tell your family and friends that it is important to you. Surround yourself with supportive people who won't tempt you to have "just one cake"

If it goes wrong, forgive yourself and get back on it. If you had a puncture, you wouldn't slash the other tyres, would you? Fix it and start again.

I'd be happy to email you some recipe plans and exercise videos that i use, if you want to PM me. I've lost over 2 stone this year so have some insight, although I'm not a personal trainer by any means!

You've totally got this! Go out there and smash it! xx

Here are some things that work for me:

Being full is not the goal. You can gradually train yourself down to need less. Conversely, I can always want more when I clear a plate. I now accept this is just me and ignore the not full yet feeling.

Washing up liquid squirted straight onto kids leftovers on plates so you don't eat them.

Learn to like water and drink it. In fact learn to like lots more foods. Now that I eat less in general there are very few foods I don't like.

Don't buy it / have it in the house and you won't eat it.

Avoid eating with people who don't do the above. Meet them at times and places where having a meal isn't on the agenda.

And, I have to agree that there is a poor me theme running through your posts, abdicating responsibility.

pinotpony such good advice
I think the OP has probably hidden this thread by now... but i found it very inspiring!

Hi, I feel that you are getting a real bashing with the just “eat less move more” myth and I’m a bit shocked your GP said that in 2018. Read up about set-point theory and go and see a different GP with a bit more up to date info about obesity and compassion. There isn’t really a way to reset your baseline weight apart from with Bariatric Surgery. Do you meet criteria for referral for this where you live? If you have Diabetes, high blood pressure or sleep apnea then there is an health economic argument for treating the obesity (ie you save the NHS money in the long run). If not then be glad you are basically healthy in spite of carrying some excess cushioning. You could maybe find a supportive group to help you loss just a little bit of weight in a more sustainable way (ie whatever you need to cut your calories by to start losing becomes the plan for life- until you get older and metabolism slows down and you need to cut again). Healthy eating and taking exercise can help make you feel good and try not to put yourself down just because of the number on the scales. X

"Eat less move more myth"

Yes BitOut I was curious about that "myth" as well.
It's the first law of thermodynamics, isn't it? I am yet to meet a person who defies this.

If you burn more energy than you take on then you will lose weight.

@TheOrigRightsofwomen we are obviously behind the times theory-wise

I know, the laws of physics just getting explained away! It is that simple for the vast majority of people.

@firef1y - Well done, you are an inspiration!!!!

Try lipotrim. It changed my life!!

I love just over five stone in three months.

Tiny, my opinion is as valid as anyone else's on MN. I didn't read all the thread - true. However, I was also terrified of deep water. I tried and tried - it took years, but I overcame it. Yes, it can be done but you have to be bloody-mindedly determined.

Hi have you had your thyroid checked as that can make weight loss difficult, I know I've been there. Does your gp practice run a weight management course, if so self refer as I found if extremely useful to identify problem areas physically and psychologically.

After years of going to weight watchers, rosemary Conley and slimming world and trying all sorts of diets and with a bmi of over 45 I was referred for weight loss surgery and it worked. It's not the easy out that people think and you have to jump through so many hoops to get it but it focusses the mind and sets you on the right path.

Push for that check up and change your gp to one that's not so discriminatory and will offer useful help and advice.

Good luck.

I just want to link this article I read yesterday about hormones and food. I can't believe how many people think you just need more willpower and it's just a simple case if calories. The latest research shows it's not. Our bodies are way more complex. This article just talks about hormones but there's other things at play too. Like emotions, what you eat, etc. haven't read through all the posts, but thought this would be of interest :)

http://m.huffingtonpost.co.uk/mette-poynton/my-gastric-sleeve-and-pcosbb_9335640.html

I was over 15 stone( recommended 11.2) with digestive and other problems. I took digestive enzyme pills( e. g. Enzyme Digest) before and after meals( 4/5 meals a day) and lost a few stone. Now I take one before each meal with no digestive problems.

I recommend Earl Mindell 'The New Vitamin Bible' which gives facts about food: calories, enzymes, vitamins, minerals, meals etc.
I am working on a food program to recommend future meals and nutritional needs.

My spouse goes to Weight Watchers, and has lost two stone so far.