To not even know how to start losing weight

[Catminder901]

To start with, I will admit that I am overweight - like, very overweight. Like BMI of 47 overweight.

I've always been quite fat, but piled on weight during both my pregnancies and never really managed to lose it. I'm Type 2 diabetic (surprise, surprise) and also have high blood pressure.

A pro pro of high blood pressure, my GP said I really need to lose weight and has referred me to see a dietitian. I'm just genuinely struggling to get my head round how I will actually start losing weight.

I have a lot of weight round my tummy and hips and thighs, so I waddle when I walk, plus I get out of breath and sweat and wheeze. It does not make exercise easy or appealing.

I don't actually massively overeat. I've tried diets and I can stick to them, but the second I lapse, all the weight goes on again and I feel like, why bother with this one?

I am sure a lot of people are going to think: just have some self control. But I honestly feel like, it would be so much easier to lose weight if I wasn't starting from quite such a bad point!

And I do want to change. I know that I'm at risk of health problems. I don't feel attractive. I can't do things which I'd like to do. And worst of all, I feel like once my kids are a bit older, I am going to be an embarrassment to them. I am THAT person who is so fat that people stare.

If anyone has any helpful hints (even along the lines of, you will be fat forever, just try to accept it) I would be so grateful.

Download the MAS2FIT app; it gives you a weekly shopping list x4, daily meals planned with calories and macros included with the recipes. All meals are easy to get food, decent portions and dont take more than 15 mins to make. The app also has 5/7 days a week personal trainer led workouts that you can do from home without equipment etc. They only last 15 mins but burn as much as an hour of cardio! You can feel the toning! They reckon you can lose up to 6 pounds a week on it but I actually lost a bit more. Its a one off payment and the app and all content is yours for life. They keep updating it with new menus and workouts. Give it a try!

Fasting is definitely a thing that works - we all eat too regularly and this means that we don't give our body the opportunity to reduce insulin and blood sugar.

However fasting can be really difficult if you eat a lot of carbs and often people find fasting naturally when they have gone low carb. The hunger goes and your body is already fuelled by fat so it isn't screaming out for more glucose. It becomes really natural.

I fast most days for at least 18 hours and have no hunger at all.

I agree that the OP seems to be in denial about her health. In her OP she says that she knows she is “ at risk “ of health problems while saying she has T2 diabetes. Then we learn that it’s so poorly controlled that she’s on insulin injections.

She’s not at risk of health problems, she ALREADY has a very serious progressive illness that will almost certainly have life changing complications over the years to come.

I agree with @hamstersarse - the swimming is great ( for many reasons) but it’s not enough. It’s very hard to lose weight on exercise alone, especially when you are insulin resistant like the OP. To put this in context, only 10% of people who train for a marathon lose weight. This is people who commonly run 30 miles a week.

There’s no way of avoiding the fact that she needs to change her diet drastically.

@Catminder901

You will need to speak to your HCP about your meds if you change your diet and starts to lose weight. How many times a day do you check your blood sugar levels ?

Sorry, I didn't phrase that right in my OP - what I meant really was at risk of health problems getting worse or new ones developing.

I have spoken to my HCP, but it was just quite general: eat less, exercise more, aim for slow and steady reduction rather than going on a starvation diet.

I've been told by both the GP and diabetes nurse that the amount of weight I'm carrying round my middle is not good. GP also recommended exercise specifically because of the high blood pressure.

Sorry, and I also meant to say: I usually check blood sugar levels 6 or 7 times a day! Part of the issue with my T2 is that it was already quite severe when I was actually diagnosed. I am kicking myself that I didn't get checked sooner actually.

Lower carb for sure. But don't just see carbs as the enemy and try to eliminate them from your diet altogether. Look for ways in which you can adapt the meals you enjoy eating now for a lower carb version. I would say I've taken this approach about 90% of the time over the past 6 months and am seeing and maintaining a steady weight loss. Two stone so far and I honestly can't see myself going back to my old eating habits as I feel much healthier now. I'll still eat chips, potatoes, carrots etc if I'm out for a meal, but don't eat these foods very often at home anymore.

For example I used to eat rice a lot for an evening meal, but I've found ready prepped rice cauliflower a decent substitute. It only takes a few minutes to steam in the microwave and is low carb and low calorie. Means I can have that bit of butter or cream in an accompanying sauce and make a nice rich filling meal. I've found switching to bare naked noodles and high protein bread another easy change which has helped me eat fewer calories without feeling hungry, or really feel like I'm dieting. I make sure I eat a little protein and a little fat with every meal and buy the full fat versions of butter, yogurt, cheese etc.

Stocking the chest freezer with lower carb veg has also been a great help. I always try to keep in cauliflower, green beans, cabbage and spinach so I can bulk out say an omlette for lunch or make a quick stir fry.

OP another thing - do you think you could afford a course of hypnotherapy? Not necessarily a lose weight one. The theory behind it is to basically free you from your primal brain urges and instead allow you the headspace and calmness you need to make the right decisions with the right bits of your brain, whatever they may be. E.g. in your case that might be eating only when you're hungry, and choosing a balance of foods, but also things like going to bed on time, drinking enough water, practising self care etc.

Our primal brains - the bit that tells you to run or play dead if there's a bear - make it extremely hard to change our habits. So if you ate loads and didn't exercise for the last 100 days, and survived, your brain tells you to keep doing what you're doing for survival - even if long term it's damaging. Our primal brains don't give a toss about the long term!

When we are overwhelmed, stressed, busy, upset, bothered by something we tend to go into primal brain mode.

Sorry this not very well explained but I think something like this could be key to changing habits and forming a great relationship with food longer term. I think telling you to go low carb or have a 1500 diet isn't what you need.

One thing to think about with diets is the weekend effect, you can be really on plan (whatever’s it is you are going with) Monday to Friday night, then Friday night happens with a takeaway and a few glasses of alcohol and some chocolate, a lunch out on Saturday, a few more treats and any calorific deficit you created in the week goes flying out of the window and despite being good all week you end up gaining.

Another vote here for Team RH Fitness.

Please do check out their free vids on Facebook, so much of it makes sense, no dieting as such required. Just plain old simple, calories in vs calories out... if you sign up then the app works out the amount of calories you need and you will probably be surprised how much you can eat and still lose weight. There are home workouts you can do via the app and a super supportive Facebook group as well.

Also exercise doesn’t need to be strictly exercise, you would get an increase in heart rate mowing the lawn, digging, cleaning windows so if you aren’t ready to try the gym or a class just keep increasing your activity levels, walking, gardening, even walking up and down the stairs or a few light weights to start off with and until you get your confidence up. All movement burns calories and is better than sitting

Nanbread

What you are doing there is telling OP this is just a matter of willpower. And that is the current narrative around dieting and obesity.

However what you find is actually true is that your body releases hormones about appetite and they are very very functional. However they dysfunction very quickly if your diet is full of crap.

Sort your hormones out (insulin and ghrelin) then there is no need for willpower. It is universally reported by anyone who goes low carb.

This is not willpower it is biology

It’s wonderful that you’re getting started on making some changes that will make you feel better in the long term!

One thing I wondered about: do you see a diabetes specialist about medication or is it just your GP? The reason I ask is that in your situation it’s possible that some metformin could help. You might then be able to take less insulin, which could help with weight loss. I’m not a doctor but I know a couple of people who did this (years ago, so it might not be the current thinking). But maybe worth investigating?

Good luck with your new lifestyle!

Just want to wish you luck with which ever way you decide to tackle your weight loss. Hope you find a way which is sustainable and works. Keep us updated - you can do it!

I have absolutely no qualifications in this area at all... But I'll just share that the only thing that ever worked for me was cutting down portion sizes and calorie counting (MyFitnessPal app).

I could exercise 7 days a week but it would make no difference, the only thing that works for me is sorting out my food.

I barely exercise still to be honest but have lost a lot of weight just by concentrating on eating.

I've started uploading my food onto My Fitness Pal. Tried to have a low sugar low carb breakfast (with what we had in the house). Parked further away from work to give myself a 5 min walk.

Don't know if this is usual, but the increased exercise - or something anyway - has sent my stomach absolutely crazy! It's gurgling so loud that everyone can hear it and (tmi alert) many trips to the loo have been had.

Urgh. I hate my body and I hate my lack of willpower or whatever it is. It just makes me feel like giving up already

Your body is your friend. The most marvellous piece of engineering.

It’s just telling you to start treating it right.

It’s not about just one breakfast, it’s about getting to know it properly and why it does the things it does. Your T2 and obesity is the body screaming out for you to take it seriously.

Most of us are woefully uninformed so you are not on your own.

Food is it’s fuel, and will impact every thing it does. It’s not a ‘fun activity’ or something to do, it’s a serious business and is life changing in every way when you start to work with it, listen to it and nurture it.

I usually check blood sugar levels 6 or 7 times a day! Part of the issue with my T2 is that it was already quite severe when I was actually diagnosed. I am kicking myself that I didn't get checked sooner actually

That’s excellent that you are checking so often, so you will be able to see the effect of low carb and high carb foods very quickly.

Do have a look at the fast 800 and other diets that work well for diabetics. There’s medical information here about the implications for your meds, you will need to discuss with your HCP.

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Sadly there are lots of people in your situation of not knowing they have diabetes and / or high blood pressure. Yes, they know are overweight but they think they are fine because they are still young and / or active and feel fine.

There will be people like that reading this thread right now, you are not alone OP.

www.nhs.uk/conditions/metabolic-syndrome/

There is no secret. Eat less, move more. No quick fix will work. It is hard...like anything that is worth doing.

I was in your position op, and its so so daunting. I've lost 4 stone so far, so it is absolutely achievable!

The biggest change for me was when I stopped thinking about weight, and focused on nutrition. I used MFP to re learn portion sizes, but where it really helped was tracking my nutritional intake. I found it a much more positive approach than dieting.

I think to date, I just haven't been paying enough attention to food types. More, I shouldn't have this or that because it is sugary, or very high in fat, or salt, etc. etc.

I did notice that anything with potatoes sent my blood sugar absolutely rocketing so I've been trying to avoid that

If you cut down on salt or carbs your body doesn’t need to hold so much water so you will loose water weight to start with a pee a lot more but it does ease up 😀

Eat less and move more is obvious, but I'm just worried that I am going to fail... at least at the moving more.

I know it sounds pathetic, I just hate exerting myself so much that I'm actually scared of it. I feel like such a freak when I can't walk round the block without pouring sweat or go up a flight of stairs without getting winded.

The thought of going to a gym makes me come out in a hot panicky sweat!

I'm scared of going swimming (which I used to love) because I'm worried I'm not going to be able to actually do it anymore... or that everyone will stare ...

It is utterly pathetic.

Go and see a counsellor.

Once you can work out the reasons why you are overweight when you have so much to lose ( kids , health ) , then you will be in a much better place psychologically to lose weight on a diet or healthy eating plan.

If losing weight was as easy as just eating less and moving more, the slimming clubs would go bust and there would be no overweight people in the world!

Regards, a fellow chubster.

I can't walk round the block without pouring sweat
Do it every day, you’ll see improvements almost immediately. (And remember no one but you knows you’re doing it for exercise. To most people, you’ll look like you’re just trying to get somewhere!)

While exercise is good, don't get fixated on it. Weight loss is overwhelmingly about diet. Sure, moving is important for general health and you can burn some extra calories, but if the idea of organised exercise is too much just now then put it on the backburner for now. Focus on the food. That's where the weight loss will come from. When you lose some weight and feel more comfortable, you'll probably naturally find yourself moving more anyway. So don't stress about the gym or anything like that – leave that for another day. But your food intake and philosophy can start right now.