Just eat less and move more?

[fattygettingthin]

I'm very overweight. Have about 9 stone to lose, I'm so ashamed. I got diagnosed with type 2 diabetes yesterday. The dr who was also overweight told me all the things I'm now likely to get, and how I should lose weight as a matter of urgency. They even offered to refer me for weight loss surgery right there. I asked for some advice on losin weight alone and they suggested weight watchers and swapping coke for Diet Coke .

So my aibu is; how the fuck am I to lose 9 stone without surgery? I have a gym membership but I don't think I use it well. I 'workout' for an hour or so 4 times a week but really it's just playing at using my membership and I know I need to be better. But how? How do you learn how to workout properly?

All the workouts I see online are for like mega body building men! And suggestions of eating protein and working out for 4 hours a day. I need help. I know I need to do this. Is it unreasonable to want to see little workout cards near the machines in the gym?

What do you eat for breakfast when you so 'low carb'? Is weight watchers worth it? I have a 12 week membership now but I don't want to eat 'lite' yogurts full of sugar and sweeteners. It feels like a mammoth task that I can't do.

If you got to the end well done!

Weight watchers is great it’s about the slow weight loss and lifestyle changes. I’ve lost nearly 2 1/2 stone since jan and don’t feel deprived. I still have the odd take away and don’t have time for the gym.

With yoghurts don’t gonfor the flavoured ones pick fat free plain yoghurt and add fruit to it, I usually by some from the frozen section so it works out better value and won’t go off. Defrost them over night. Go to the meetings if u feel it will help but I do mine completely online and free that it’s going well. Then app on my phone to help track food is great so that you can work out what you can eat. Once you get into the swing of it you do find that ur tracking less.

Hope this helps

Have you looked up keto recipes? My partner is on the keto diet and lost two stone already.

Even if you don't go keto, they have some really good keto recipes that are great for low to no sugar.

Make small milestones and aim for them. Celebrate the small victories and it will build up.

Try a lifestyle change, cut out sugar and fat, well minimise. You can eat pasta and potatoes to your hearts content, it’s a general rule of thumb devised by Slimming World, and you can do worse than join because it’s basically healthy eating but never feeling hungry.

Not RTFT, but my tips would be...

Diet...
Try and cut ALL liquid calories (except the milk in your tea or coffee), so drink water or tea/coffee with no sugar. No juices, squash, fizzy drinks, hot chocolate and alcoholic drinks (if that suits you). We can put an insane amount of empty calories into us via drinks!

Before you make any changes, serve things up as you normally would (ie cereal) and weigh it and see what that translates to in calorie and sugars from the nutrition info. If you are anything like me you will be in for a shock. Then work out what is a sensible and realistic portion for you and get a measuring cup of that size that sits in the box or bag (cereal, pasta, rice etc) and use that every time.

Low carb breakfast... Eggs, with mushrooms, salmon, grated cheese just no toast.

Exercise...
Walk... Preferably up hills, whilst you are 9 stone overweight that will be an incredible workout. Go somewhere beautiful, maybe borrow a dog. But just get outside. It is much easier to do a 2 or 3 hour walk than it would be to do the same time in the gym. Don't increase it to jogging and running until you have lost enough weight so as not to damage your joints, as that would be a huge set back.

Find a sport that you love, rather than going to the gym and doing exercise for the sake of exercise.

Finally don't keep weighing yourself... It will just make you negative on the weeks where you don't see the figures you want to see.

Lack of exercise is very rarely a cause of being overweight by itself, it's all down to the food being consumed. Cut down on the amount if food you are eating and you will lose weight no matter what kind of food. You will know just what you are eating and how much of the stuff you shouldn't e.g. high fat meat, dairy, sweets
Be honest with yourself, no One can do it for you. If not happy with Weight watchers try Slimming World, loads of recipes on line too. Good luck, stick with it.

Hi OP, big hugs and I know how awful this is and how helpless you must feel. Try Overeaters Anonymous www.oagb.org.uk/ there are meetings in person, online, by phone; everyone there has had problems with eating and people are there to help each other, not to make a profit. It teaches you to eat sanely and to have a sensible attitude to food. Good luck whatever you do

I would recommend low carb, it helps with motivation because you see results quickly. Full fat yoghurt with berries for breakfast, salad with chicken or salmon and cheese for lunch, meat and veg for dinner. Nuts or cheese for snacks. If you can stick with it for a while it really reduces your appetite!

^ I think you should add bariatric surgery to that list, it works in the same way , calorie deficit.

Fontof that research is interesting , especially to someone who has a BMI of 40.2. The research around the BSD started I believe as a result of Doctors noticing the effect on blood sugars of those who had had bariatric surgery and lost a lot of weight rapidly.

fattygettingthin I’m in a very similar situation with similar amount of weight to lose. Joined gym 2 weeks ago and have done 20 lengths every morning before work and got my Fabletics delivery today ready for my gym induction on Monday evening. Sadly sports bra not arrived yet so the puppies will be doing their own thing 😂😂.
I’ve cut out all the crap and eating mountains of salad and lean protein.
My health motivation is high blood pressure after an entire life time of low blood pressure.
The dog is welcoming the new moving me though 👍
Come on we got this! ((((Hugs)))) xxx

I've lost a stone in a month through kim beach. £50 for an 8 week detailed program including exactly what to eat and when and what exercise to do from either home or gym. I don't even exercise, 5 meals a day inc snacks and support group on facewank (Facebook). If you google kim beach you can see the success stories. It's amazing and I can't recommend it enough, I'm halfway through the 8 week program and am going to do a second round and then move onto get maintenance plan.

Look out for the FB group Delay Don't Deny and try reading The Obesity Code. Changed my life. Also I got fed up of the gym, even with a personal trainer so I started doing classes at the gym. They last 45 mins and I give it my all. Then it is shower and home. I go to 4 classes a week - dance aerobics, water aerobics, body pump and body combat. I have lost 4 stone in 5 months and haven't changed my diet. No macros, no weighing, no calorie counting - just changed WHEN I eat. No food is off limits. If I want some chocolate or a packet of crisps I have it. Just not stuffing my face with junk like I used to. Good luck - you got this.

I gained a tonne of weight when I bought my first house when I was 20 and it had a very negative impact on my life, both personally and professionally. I had to give a presentation to my new boss and bombed due to condidence issues, when asked why I lacked so much confidence I confided in him that I was uncomfortable with my weight. His words were “eat less and exercise more”. It shamed me into action and I lost a tonne of weight and managed to keep it off.

I tried to cut carbs and opted for cauliflower rice, roasted veggies and lot’s of grains. I also ran a lot which helped with the toning.

Good luck OP!

... add to that , Bariatric surgery also has HUGE success in immediate remission for type2 diabetes. Literally before you leave hospital after the bypass.

Don't dismiss it. Do not listen to hearsay. Get the facts. Look at Imperial college and WLS website and make your own decisions.

Check out the Radiant Recovery website, or Google Kathleen Desmaison. Such a supportive environment, very calming. And information on exactly what you need to do, one little step at a time. No drama. No faddish diet to follow full of processed foods, but also very sensible advice on the risks of cutting addictive foods out of your diet too quickly - a sure way to fall off the wagon! Good luck

I was totally unmotivated and lost weight by swapping gym membership and slimming world for a personal trainer who came to my house three times a week and also got me to what's app photos of everything I ate to him so he could advise real time ...e.g 'try eating half of that' or 'don't eat the bread' . I lost 3 stone and got fit. It was more expensive than the gym but it brought my blood sugar down and probably saved me from heart disease. It's been nearly two years and I'm still exercising and eating sensibly. He was definitely what I needed.

Now that @kentparent is a great idea!!

I second (third? and so on) The 8 Week Blood Sugar Diet and Jason Fung's book The Obesity Code. You can find Jason on YouTube too.

I have 4 stone to loose, I have managed to loose 9lbs already and I was diagnosed with pre diabetes. Change white bread for wholemeal, Weetabix anything with good fibre. Chicken and Turkey are good for protein, bacon done in the grill with the fat cut off, swimming is good. I don't have a gym membership I use my Wii fit at home and other exercises. I am also on a fitness group on Facebook. There are some good ones. At the gym the treadmill is good, walk on it, then run for a minute burst (if you can't manage a minute do 30 seconds) then walk for 2, run for 1 etc. From what i have looked up for myself strength training is good for diabetes as bigger muscles use up more energy. If I can do this you Can, just remember a little loss is better than none.

Font would that be as a result of the massive calorie deficit do you think ? I am not saying that bariatric surgery should not be an option for OP , I think it is good that her GP is offering it.

Anecdotally , the people who I know who have lost a lot of weight and kept it off , so for longer than 5 years, are people who increased their exercise levels massively. So people who did no exercise and now can run marathons, where food once made them happy or was their go to thing if they were unhappy , exercise has replaced it.

Look into the WLS if you can afford it.
I had a Vsg and it's the best thing I've done for my health and mental health. It's not the be all and end all but it's a amazing tool.

Mike Matthews has a good weights program. Plus videos of lifts are on bodybuilding.com. 4 hours should be enough already but incorporate some weight training. Fityummymummy does different weights program. Medichecks do thorough thyroid tests including reverse t3 issues which many people have including me. With sugar I can only go cold turkey and eat strawberries and xylitol to replace it. Other sweetners horrid and not good for you.

I have read somewhere that bariatric surgery works through calorie-reduction (obviously!) but also because a smaller stomach produces way less hormones that make you want to eat.

Now I never had to lose this much weight but the last time I lost nearly two stones I started by drastically reducing my servings (I wasn't eating too badly BTW). It requires A LOT of willpower but only for about two weeks. This is about the time it takes for your stomach to shrink a bit and things get a lot easier from then.

Once you shrank your stomach a good bit, it all becomes easier. Even if you do have a "naughty moment", it can never be that bad because you will be physically incapable of eating that much ice cream (or whatever you fancy) in one sitting... I kept the weight off without too much effort... until I got pregnant (but that's another story)

Also, cut all sugars and white/refined carbs. Read labels; a lot of healthy-looking breads are actually white bread with stuff added to it (White bread with seeds is still white bread...). My favourite is the Hovis Granary Wholemeal one and I have heard some diabetics say it's a good option for them. That will help regulate your blood sugar levels and not get too starved! Good luck!

YOu can lose 9 stone. I lost 8.5 stone at SW. It took me the best part of 2 years but I got there in the end, and I only started to exercise after about a year. Even then, it wasn't gym or high intensity stuff but daily walks of 45 minutes to and from work.

Well done for taking the first steps towards your goal, it's not easy! I lost 4 stone using weight watchers a few years back. I found the weekly weigh ins great as I refuse to have scales at home, I know I'd be obsessed. I didn't buy the ready meals, nor did I knock myself out at the gym. I scaled back what I was eating, starting with a smaller dinner plate! It definitely works. I did5cut carbs out completely but swapped them for slightly healthier opinions if had them like brown pitta bread & brown rice. Jacket spuds are your friends but I wouldn't go to diet fizzy juice a diabetic, (I am diabetic) as they really are just as bad!
I would ask your GP for a referral to a dietician who can help you .
Swimming and walking are great. It's about small acheivable goals. You can do it !!! Good luck and keep coming back for support 🏅💐

Another one here recommending the BLOOD SUGAR DIET. I have lost 6.5 pounds in my first week. I have just over 3 stone to lose. I too urge you to read this book ( available on Amazon) I also bought the recipe book which is fab. Like others have said they have a great website, where there are lots of further recipes and forums where people are only too happy to help. It is a lifestyle change in the end, but I believe this helps transition to that. I wanted to see results quite quickly and you certainly do on this. You also have the choice of three different ‘options’ of how to lose weight. Please try and get the book. Good luck Op.