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!

It's Calories in v Calories out..everyone hates that but it works. You can wrap that around whatever plan you like..SW, WW, Lo Carb..doesn't really matter..if you create a calorie deficit you will lose weight. Exercise helps, but isn't the main thing, the eating is. Walking is very good (don't underestimate it, mentally and physically it really helps) and intermittent fasting such as the 5:2 plan works very well if you stick to it honestly. You CAN do it, I know because I did. One day at a time, be kind to yourself..if you fall off the wagon it's a blip NOT a disaster.

check what you put in your mouth,diet and drink lots of water

www.mumsnet.com/Talk/low_carb_bootcamp/3248504-Week-1-May-Low-Carb-Bootcamp-off-we-go. This is BIWI’s boot camp. It runs for 10 weeks. Unfortunately the new one only just started on Monday so I assume you’re too late. But perhaps you can take inspiration and read up on how it all works. Being in a group definitely helps. These have been running for years.

I did eat LCFH and lost a good chunk of weight and relatively fast. I’m chronically ill and was too ill to continue - not from this. Still trying to get back there a long time later. I also did a slimming group years ago. It isn’t necessarily the group and advice, which is going to help. It’s the being part of a group makes you feel suppported and want to weigh in less, which is a team goal.

For breakfast, I often ate left overs and some fruit as I struggle to digest oats, which made it harder. I wasn’t mega low carb as fruit was fine. As others have said, there are plenty of recipes online but I found the rest of the cooking gruelling enough as was. It is pretty intense. I also sometimes made myself savoury pancakes with a whole egg each and not so much flour.

Be careful working out when you are carrying so much extra weight. Try just walking at first. The best way to lose weight is eating less (easier said than done) rather than exercising.

I find this very easy to stick to;
www.norc.uab.edu/spotlight_0011

ok I work in a surgery and where I am you can get a referral to weight management services . I'm not sure what criteria you need to meet but I would ask your doctor about this and also about speaking with a dietician. At the weight management service you get a trainer who will work out a plan for you and set out how many times to go and also monitor your weight. I'd go back and see if they have anything like this in your area

OP, I know just how it feels to be grossly overweight and how impossible it feels. But it is possible to lose it. If I were you I'd take the doctor up on the 12 weeks weight loss group: you don't have to eat their branded stuff, but actually going to a group and weighing in will make you more accountable. It really does make a difference, and will give you a good kick start.

I eat low carb, low fat and high protein with lots of fibre and fast two days a week. The fasting is easier than you'd think. There are lots and lots of blogs about, and Instagram accounts, of people who have lost lots of weight. Slimming World is particularly popular and it works! Do a bit of research and follow people whose photos will inspire you. Write EVERYTHING down, even the bad bits. Take measurements (waist, bust, hips, thighs, arms) right at the start because, no matter how good you've been, some weeks the scale just will not budge. Your measurements might have changed, though. It will stop you losing heart on those weeks and having a binge.

Exercise will become a lot easier, but the fact that you're already at the gym 4 times a week is a big deal - for lots of people, just going that first time is the hardest thing.

You can do it!

This video is good (but ignore his language please)

www.facebook.com/teamrhfitness/videos/1672452276178496/

Ajas
That’s not low carb. That’s a serious and unsustainable diet restriction and not something to recommend to someone so overweight as it could cause health issues.

fatty
I’m sorry your dr is crap. Diet swaps is a load of bollocks. Ive read several times sodas don’t work any better than “full fat” ones as they trick the brain into believing you’ve had the full fat ones. Idk if it’s true. But they’re not a good idea.

I lost four stone with Slimming World in eight months. I didn't eat lots of Muller yougurts! Get an ipod and walk daily to your favourite music (even in rain). Start slowly for 15 mins and increase distance and speed and distance every week bit by bit. Take it half a stone at a time. Get a fitbit to keep you interested too. You can do it but treat yourself materially from time to time and if you slip up don't give in. You wouldn't keep smashing your phone in if you cracked the screen a bit.

If you have a free membership for ww you should definitely go for it. I’ve just lost 2 stone in 8 weeks. It’s a really good; healthy eating plan and it works...if you can’t get to a meeting it can be done online.
It would be a step in the right direction. Joining would help with your self esteem almost immediately as you will feel in control.
Wishing you lots of luck 👍

Slimming world is better than ww imho. You can eat unlimited quantities. Except fat & sugar which is allowed but measured.

Also, though it is counterintuitive, try weight training.
muscle weighs less than fat. It also burns calories whilst you are resting.
It will also help with the toning aspect of your skin.

Well done on taking the right steps forward

@Snausage
How much weight did you lose?
I have done alternate day fasting and slimming world ( although not together) I need to get back on the wagon too.

Apologies for thread hijack op

Surgery is not going to address what led you to putting on 9 extra stone in the first place - 9 stone is a lot of weight and you need to work out what has led you to overeating to that capacity already. I would suggest some kind of therapy which would be far more useful than a personal trainer, most of whom are a bit shit and will have you doing glute raises for an hour, when really you need to work out the source of why you are so overweight in the first place.

Sorry to sound harsh, but that sort of weight doesn’t creep on by itself. Best of luck - don’t worry about gyms and exercise at the moment, get to the bottom of why you have been overeating first, and tackle the gym later.

I have a lot of weight to use.

I bought myself a fit bit Alta.

I also installed my fitness pal on my iPhone.

I have given myself a daily target of 1600 calories per day and if I exercise I can eat that much too if I like.

I scan all my food and add it to the food diary so I know what I can and can't have.

Try something like this it really is all about that calorie deficit.

Try small goals. I bet your first stone would come off in about a month.

Good luck!

I lost 3 and a half stone on slimming world and once I reached a average weight the loss stopped. I didn't excersise but because I needed to lose weight it came off. Before slimming world I'd eat okay but I didn't know until someone told me that my portion size was huge! Go weight watchers and I promise they will help you understand what to eat and how to excersise efficiently :)

I think the idea of " unlimited" anything is a disaster for me!

Blood Sugar diet is fantastic because it's not about weight for looks but about losing the dangerous fat around your organs. And results happen very quickly ( which is the point so you keep motivated).

Op needs to think about why she over eats and chose her diet accordingly. I eat through boredom. So counting syncs and points doesn't work for me because I end up snacking/ counting/cheating.
I need a strict rule and routine.

@CurlyWurlyTwirly with Slimming World (and excercise after I'd lost a significant amount) I lost 7 and a half stone. I put a significant amount back on whilst pregnant and have eaten awfully for about a year and a half so am back on it. I've started doing a couple of fast days purely because I've read extensively of all the health benefits. I lost 6lb last week (first week) and will see how I do when I weigh in at Boots this morning!

Weight loss is 80% what we eat and 20% exercise. So your daily intake is what you need to address first and foremost.

As you have been diagnosed with type 2 diabetes I would really recommend The Blood Sugar Diet by Michael Mosley. By following this eating plan it will stabilise the symptoms you are experiencing. The initial phase is 8 weeks and you will see a dramatic difference in that time which will motivate you into continuing.

Also download MyFitnessPal and track everything you eat. Start tracking today and be ruthlessly honest, this isn’t about shame or embarrassment it’s just factually understanding what you’re consuming.

As others have said, this isn’t a diet but a lifestyle change, there are times when you will find it tough and will get despondent. On the Blood Sugar Diet website, there are forums (as there are on here) join them and get virtual advice and support from others.

Lastly, feel proud of yourself that you are doing something now to address your health and well being. The past is behind you, no recriminations on how you got to this stage, leap forward and don’t look back.

.@Snausage 7 stone is impressive. Also the 6 lbs in one week.
I could do with a boost to get me kick started, but I hate being hungry, so fasting is tough

I know it's awful op. My dh has been overweight for a long time, he had a pre op last week for having a vasectomy. They found he had high blood pressure and now diabetes. We have been both dieting for about a month at this point. I think the key is high fiber low carb. I've just had a quick google at things he can eat. Well done for going to the gym my husband would never go and his lack of exercise is a sticking point.

My colleague lost 10st in a year on SW and exercise. She stuck to it 100 per cent.

Haven’t read all the posts on this, but just wanted to say that I lost 7st mainly through weight watchers alone (I did some walking as well but didn’t go to a gym or have a personal trainer) so it is possible. Also I rarely felt like I was missing out on ‘treats’ when I was doing it, I just learnt to be smarter about them. Over the last 2/3 years I have put on about 2 stone again but that is due to fertility treatments (hormones played havoc with my system) and now being pregnant, but once baby is born I fully intend to get stuck back in to lose the excess.

1. Counselling as to why you over eat
2. Join teamrh fitness. I’ve lost 14lbs eating normal well balanced foods inclusive of treats. But you have to commit

Second recommendation for Team RH Fitness on Facebook. Easy to follow, great community, lots of support, all about healthy eating and a sustainable approach

Hi, there's some great advice here. You sound overwhelmed so just stop a second. Forget the whole 9 stone thing. On Monday you could begin to lose 14 lbs. just that. Just half a pound at a time will be 28 notches. Go now and weigh 28lbs of books or something into a carrier bag and you will be amazed at how this feels as how you will feel afterwards. Just make that your goal. I recommend not over complicating things so go to my fitness pal, set your goal to 28 lbs and then start with walking 4 times a week for an hour. That is honestly all you need to do for it to work and yes of course...don't eat any empty calories such as coke! But don't worry about proteins and gyms etc just now. It's 80% food and 20 % exercise. Once you log your intake it's quite amazing how the reality of what you are actually putting in vs out will be clear. Good luck!