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!

WW works for me. I need the accountability of being weighed. They have recently changed their plan and it is more focussed on non processed ingredients.

There are great unofficial FB groups offering advice and support too.

Hi op, I agree with pp that thinking of it as having to lose 9 stones is completely and utterly overwhelming, daunting and is likely to fail due to the sheer thought of failure.

My ds is only 15 years old but has weight issues, he's a very big lad, well over 6ft, built like a rugby player ( with size 14 feet ) and started slimming world in February.

To be honest, I thought he would last about 2 weeks and give up but his sheer determination and willpower have shocked me, he's coming up to almost 3 stones of weight loss with more to go, planned as a one year weight loss target.

He goes to the gym and has asked for tailored exercise which means muscle related exercise is out until he turns 16 next spring but the areas he needs to work on are being dealt with and the results are fantastic.

Like you he often feels like it's too much to handle and he's struggled with it but the plan is amazing, he eats better than he ever has, fills up on "free" food and is loving being able to fit in smaller clothes and of course loving the compliments :).

His instructor has told him to focus on a stone at a time, don't set target too high and just keep going.

We have documented his weight loss journey by taking photos every week from the front and side and when he's feeling low I show him the progress he has made.

Very best of luck

I have done WW's about 5 times over 20 years and every time the weight just fell off me. I think that joining a slimming club is a good idea for you. It will give you structure and if you stick to it then the weight will come off.

I would scrap the gym for the minute and focus those 4 hours on joining a slimming club and educating yourself on its program. With any spare time take up walking. Once you start to lose weight you will feel really positive and then want to dedicate more time to the positive buzz you get from taking care of yourself. It becomes a positive cycle.

I wouldn't think of it as 9 stone. I take my weight loss a tiny goal at a time. After a couple of months it all adds up. I didn't have 9 stone to lose, but did have 2. I am 5 lbs off my goal weight. Also WW's is not a fad. Over the years I have learned via this club what is healthy and what is just not worth eating. It has kept my weight down mostly with only baby weight and middle age spread to lose over the years.

You now need to take time for YOU. People in your life love you and they need you around and to be fit and healthy. Do it for them and yourself. You deserve it.

Have you looked at the blood sugar diet? I am going to read it soon.

The other thing is a gym membership won't solve your problems. First you need to look at your diet. Can you get a referral to a dietician?

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OP - I know how you feel - I need to lose the same amount of weight.

I had a bit of a reality check about a month ago as I’m suffering from I’ll health related to my weight.

I looked at The Diet Doctor. It’s an EXCELLENT website full of resources and videos to guide you.

Many people will tell you to ‘eat less move more’ but obesity is MUCH more complex. Hormones such as insulin have massive roles to play and it’s not JUST will power.

I have lost 15lb over the last month without being especially hungry using their resources.

His diet is low-carb (varying levels of strictness) and it’s a good way to get weight off reliably.

Breakfasts are the worst. We (DH doing it too) eat a lot of scrambled eggs, smoked salmon, occasional sausage and avocado. Stuff like that.

Other than that lots of chicken, fish, a little pork and beef, lots of salads with rich dressings, some cheese, loads of green vegetables etc. It’s a very healthy diet if you avoid all the processed rubbish.

The real boost is fasting though - I do two fasts a week. On Monday I eat dinner and don’t eat again until Tuesday dinner time and then do the same Wed/Thurs. Thus can speed up weight loss but I’m doing it for health reasons as it has excellent records for reducing cholesterol and blood pressure which are my issues.

If you want to PM me with any questions please do. You can do it but do t be daunted. Losing just 1lb a week will result in nearly 4 stone weight loss - slow and steady and healthily are key.

I lost 6 stone with weight watchers. I set myself targets and rewards like when I lost a stone I went out to dinner and had a night off the diet, when I lost 2 stone I got some new clothes etc.

Excercise, I started off just walking more, pushing myself to go a little bit further each week, then doing it a little bit faster. Once I'd got a bit fitter I used the bikes, rowing machines etc at the gym twice a week.

It took me 10 months.

Hi OP I changed my diet about three months ago to vegan and counted calories ( approximate) , stopped eating bread and any spread etc. I mainly eat soups salads and veggie casseroles. I've lost two stones. It was a health trigger for me to I had a real shock my cholesterol was very high.

I would urge you to get Michael Moseley 8 week Blood Sugar plan book and stick to the menu for the 8 weeks. Also incorporate lots of brisk walking. You’ve got to break down the weight loss too - one step at a time.

Start small and don't try to do it all at once. Get a walking app and try to walk everyday day going further and further each time. Cut out sugar gradually to start over a couple of weeks. Batch cook and freeze food if you can so you don't eat takeaways or processed food. . Stuff like soups, curries, and casseroles. Don't focus on weighing yourself too much. Good luck

I'm just starting to try to eat healthier. My mental health has been crap recently so I only just feel able to do it now.

I also have physical problems that limit my mobility so have to do it with the food route.

A few years ago I lost 5 stone but then became ill and gradually put it back on.

For breakfast I might have porridge - I buy those one serving pots which I know are expensive but if I buy a bag of oats it just site in the cupboard.

Other breakfasts include hard boiled egg and slices of ham, cherry tomatoes, fruit etc.

A soft boiled egg with asparagus to dip instead of toast is surprisingly nice, just put the asparagus in the pan with the egg.

I have done a 3 week meal plan and then got a supermarket shop to cover the three weeks. I'm trying to use a 'bento' approach for lunch and I have a divided bento Tupperware box for if I am going to be out of the house. Similar to this one.

www.aliexpress.com/item/Microwave-Food-Multi-grid-Bento-Lunch-Box-Dinnerware-Children-Food-Container-Storage-Box-with-Soup-Cup/32826536501.html

The 5 compartments are for protein, carbs, fruit, veg and then a 'treat'. My treats are usually fruit juice or a yoghurt/ pettits filous or a piece of cheese - I buy ready portioned cheese like baby bell.

As I'm not full on dieting at the moment I'm just trying to be healthier I'm not calorie counting but when I start to do that I have nuetriscales, ie scales that tell you how much carb, calories, fat etc is in the food you are weighing.

Good luck OP.

In my very humble opinion most of weighloss is diet

Exercise is great for toning , burning a few calories and amazing for the MH

But it wasn’t till I stopped eating less did I lose weight

I also think 9 stone is do- able . Not easy but possible

I think doing it for health (rather than the look /feel) is a really strong incentive

Weight and size is a very political issue these days and doing it for what appears like vanity is not a huge incentive

I think doing it for your long term health and well being is .

I know some people frown on WW but for me there is something about having a peer and support network that’s very valuable and can work

But what it does mean is making some long term and permananent changes in your life . It’s not just the cakes

Good
Luck . I think you can do it

If you have just been diagnosed wit type 2 diabetes then you will be entitled to see a dietician to discuss diet and weight loss . Did they refer you?

Hugh Fearnley-Whittingstall's new series is fantastic - Britain's Fat Fight (BBC iPlayer). Absolutely excellent for information and motivation. There are people on there dealing with exactly what you are. It could be very helpful.

Wishing you luck

can you give us some idea what you typically eat and drink throughout the day? might be easier to give you some pointers food wise.

agree, don't think of 9st. start small and move the goalposts later.

I would read the "8 week blood dugar diet", book, see if it makes sense.

He argues (based on research) its not just calories in/out but how your body processes different foods and insulin response.

It is a really healthy moderately low carb diet, loads of fish, vegetables, yogurt, chicken, eggs. Low carb doesn't have to be an extreme weird diet.

What I thought was interesting is the theory that if you have a lot to lose, better to do quite a severe diet for a few weeks, get a percentage of weight off and then sort out your long term lifestyle. As per here (Although they used diet shakes it can be done with normal food).

If you've been given WW free for a 12 week block use it ignore all the other proposals what you need is support. If the WW eating plan doesn't suit you after 12 weeks try SW but it's the support you need, if you get the support and are determined you can stick to a healthier eating plan. Don't be distracted just stick to one and as your GP has given you WW free it's a no brainer

Ps my breakfast was Greek yoghurt some cooked fruit and milled flaxseed for fibre.

Track what you eat. I use my fitness pal. I also add my weight every day so I can see the changes, it does go up some days but I can see on the graph it's going down overall.

Follow Richie Howie on Facebook, no nonsense but very motivating (swears so not in front of kids!)

Use map my run, go out a walk for an hour can burn 250 calories.Or start couch to 5k for more calories burned.

You can do this! Surgery is not an easy option. Good luck.

Don’t be ashamed you’re not the only one to have fallen into this trap. Focus on food rather than exercise. Exercise has lots of health benefits but it’s a really inefficient way to lose weight.
Stick to small goals like half a stone at a time.
Keep a food diary and track everything so you can see where your weak times are. I used to eat healthily all day until I came through the door starving and binged on crap while I was cooking dinner. Now I make sure I have fruit I can eat if if hungry while I’m cooking.
Don’t cut out everything at once it is unsustainable and you will fall off the wagon and feel bad.
Remember it’s a long journey and you will have set backs so don’t beat yourself up if you have a bad day. One bad day in a week of good ones is still progress.

The 8-Week Blood Sugar Diet: Lose weight fast and reprogramme your body by Michael Mosley is what you need. It specifically written for someone in your position. Type 2 diabetes is reversible but you need to work hard at it. Michael not only is a doctor but had type two diabetes himself, and managed to reverse it through this diet. Of course keep doing exercise but it will be through diet that you will see the change you need.

Use the WW membership and see how you get on all the exercise plans are basically the same. Low fat, sugar and carbs. It’s the easiest way to reduce calories.

I presume you were diagnosed as a result of the blood test HbA1c OP, can you remember or did the GP tell you the result ? Unfortunately given the time slots that most GP's work to , it would be impossible for them to give you good comprehensive advice wrt weight loss.

There is also a lot of conflicting information out there when it comes to dieting and weight loss, you are right that the old saying eat less and move more is bandied about without any real substance. It is true though, it is working out what the 'less' and 'more' mean when it comes to your diet and your level of exercise that can be difficult.

Because of your diagnosis I would at the very least get a copy of The blood sugar diet by Michael Mosely and read it, I can send you a copy as I have ended up with two !. It explains a lot about blood sugars and diet. A lot of the information is also online and there are forums made up of people who have been in your position, who are very welcoming. They can give you an idea of what to expect and people share recipe and meal ideas. Join up today and have a good lurk

Are you on any medication ? , if you are and decide to have a go at the BSD you will need to check with your GP first.

Can you describe your workout that you currently do ? An hour of exercise when you have 9 stone to lose is already pretty impressive , I don't think slim people can imagine how much harder exercise is for people carrying additional weight, it would be interesting to see how they fared if they did a class with a 9 stone rucksack on. Are you out of breath when you exercise, do you monitor your heart rate ? You are paying for gym membership , get one of the staff to look at organising a programme for you with regular reviews and I would be cheeky and see if they can incorporate some core exercises you can do at home on the days you are not there.

Can I ask how old you are and how much you weigh ? You obviously don't have to answer that if you don't want to , I will go first if you like , I am mid 40's ( read nearly 50) and weigh 18 stone 3llbs. If you decide to deal with your diabetes through diet , I am happy to be a diet buddy if you want some non judgemental, understanding support

*All the diet plans not exercise plans