Help me with my fitness please

[Merryoldgoat]

I’m very overweight and on the bariatric pathway. I don’t want the surgery so I need to turn it around but I’m overwhelmed by the mountain I need to climb.

I am making progress with weight loss albeit slow but I really need to exercise more for health - I know weight loss is mostly about diet.

Have you transformed your body over 45?

I have a knee injury which makes things harder but surely I can do it.

Feeling very low today.

MerryoldGoat - Im kind of in the same boat as you - 40s, gradually overweight became obesity and then I started to feel it, staring down the gun of bariatric surgery and feeling that my body would just continue to rise like bread dough no matter what I did, and really struggling with the demands of everything, with little time to concentrate on my health.

So about 6 weeks ago I started Ozempic (Semaglutide) injections as part of a weight loss and lifestyle change program. (Im not in the UK and this is off licence but established treatment here)
Its been a revelation - although early days I have lost just over 5kg and can feel symptomatically many things improving already (aches and pains, carpal tunnel, even snoring) Previously I have lost some weight with lower carbs and a personal trainer to help me with an exercise program, but for various reasons repeating this was not an option. I have a private prescription for the medicine (once weekly injection) and medical help on call if I require it. I have a coach/psychologist I can message or meet with and we have discussed my goals and plans, and my aims here are not weight loss to a number but getting back to a healthier lifestyle and more activity. Ive focused on making small changes over the last few weeks eg drinking more water, shifting to lower carb diet, improving my sleep pattern. The next two weeks my focus is to take in 30 mins dedicated exercise each day (yoga, cycle, weights etc) over my baseline activity (my job is luckily active and I will do at least 10000 steps a day)

But the medicine has been a gamechanger for me because it seems to cut out all my cravings and hunger pangs, so I have been able to cut out most snacking and grazing behaviour, and reduce carbs/refined sugars without feeling it. Which has had a great effect on my energy levels and moods - Im less tired/dont have the highs and lows across the day, and so have been able to work on having better sleeping habits and reduce napping. Its all happening gradually but I am seeing progress which is very encouraging, and it feels so much easier than anything I have tried before. In particular, not having the cravings for bread and sweet stuff, not feeling the urge to snack in the evening, and being able to walk past snacks at work without a pang has been amazing. I can still eat and enjoy what I want but am feeling much more in control and dont feel I have been missing out on anything. One of the things that put me off various diets has been how hard I find it to work effectively with hunger and fluctuating moods and energy levels, but this doesnt seem to be a problem with my new changes.

I do chart what I eat for my coach although dont measure anything or count calories, and she suggests improvements/choices/alternatives. I also chart water intake, sleep, exercise, side effects etc so we can discuss this. The goals I have set myself are about lifestyle change and active rewards rather than weight or clothes - The ultimate aim is going on a very physically active family holiday, but smaller goals are things like taking DCs climbing and joining in, going riding again, trying a new sport - and I hit the first goal yesterday! (get back in a swimming costume and take DCs sea swimming/bodyboarding)

Its early days and nothing is perfect but if you had a chance to consider using Saxenda (Liraglutide) or Ozempic (Semaglutide) as part of a weight loss program with support it might be worth considering. I would not in any way reccomend buying it online or without support or followup. Obviously the drugs have their side effects and risks, which have to be weighed up, and they are not suitable for all (eg if you have had gallstones, pancreatitis or a few other medical problems) My glowing account here is only anecdote but for me using the medicine has allowed me to translate my good intentions (low carb healthy diet) into action much more easily.

Good luck OP, you sound really thoughtful and aware of the situation, and I hope you achieve the goals you want.

@Gelatoaficionado

that’s amazing! Sounds like you’re on a fantastic path.

The obesity clinic said that medication is an option so when I see them we’ll discuss. For sure. Thanks for all of the info.

Just a little update:

Ive been really mindful of my eating this week, and also discovered Jason Fung so I’m going to give Keto plus IF a go as I have blood pressure issues, PCOS, high cholesterol plus being morbidly obese and it seems like a manageable proposition.

However I have lost 4lb already and feel a lot better in general which is a massive deal and I feel up to seeing friends today Ive not seen in months (usually meet weekly).

That’s great Op. You sound like you are mentally ready to do this. A switch flipped in me 3 years ago and I lost 5 stone in 8 months from obese to bmi 22. For me focusing on health helped - I felt so much better eating this way it spurred me on.

I think once one gets past the cravings stage, everything just gets so much easier.

Ultraprocessed foods more than anything else increase cravings. Plus they contain loads of calories and very little nutrition, so the body continues to demand more food in the hope of getting something that it actually wants.

Eat UPF, and you want more UPF... Cut out UPF and eat real, unadulterated whole foods, and you will satiated much more quickly. And lose weight.

Glad you are feeling a bit better OP. I hope you really enjoy time with your friends.

@Gelatoaficionado

It was really lovely - we sat in the shade and had a chat and a coffee.

Something strange is going on though, I feel amazing.

I woke up today, didn’t snooze my alarm, wasn’t sluggish, wasn’t especially hungry and was really productive at work.

A PP recommended Jason Fung and I’ve only been doing keto for 3 days but I genuinely feel the best I have in months.

Whether psychosomatic or actual improvement I’ll take it!

I’ve got a Green Chef box arriving on Wednesday and planned my food for the next 10 days.

Exercise is lagging but I’ll get there. My knee is still an issue but losing weight will undoubtedly help.

Thank you all - I’m feeling really positive. I’m sure I’ll slump but may as well take advantage of the ‘up’ whilst it’s here!

@FlowerArranger

I must say just over a week of no UPF and my hunger is much more manageable.

I’m trying to keep busy which is helping.

I’m off for a week now so let’s see how it goes. Historically being home is the hardest time.

@Dixiechickonhols

Wow! 5st is amazing!

If I lost 6 stone I’d be ‘obese’ rather than ‘morbidly obese’ which I reckon would massively improve my health.

I’m giving myself a target of 3stone before I have my bloods re-done - I’d love to come off some of my medication.

Feeling better was honestly the game changer for me. I view food differently- if I eat that I’ll feel awful so why would I. I’m 3 years on and a healthy size 12 determined not to go back.
I find podcasts give me a pep if I’m struggling.
Do be kind to yourself - you will slip but it’s overall that counts.
You sound like you are doing amazing.

Your updates made me smile. You're doing wonderfully 🙌

@Merryoldgoat great work! I found that weighing my weightloss out in the early stages was helpful. Sometimes we think a pound's loss is piffling. Then you weigh out a pound of flour and wow! It's a lot! So 4lb is a fantastic start.

That sounds brilliant MerryOldGoat, well done to you!

Ive found keeping small boosts and milestones for my motivation helpful - instead of the goal 'I'll look great in X/have BMI of Y at Z event in 6 months time' Im trying to build in smaller highs which are more about my choices and behaviour than my weight or physical appearance (eg the day I first wrote on the thread it was ' I can have fun at the beach with my kids in a swimsuit and blend in amongst all the German tourists who dont seem to give a shit about their weight'). Its really helping keep my motivation up as I have active, fun, social stuff to look forward to rather than my exhausted slump on the sofa with a 'treat' in the evenings.

Yesterday, to celebrate 6 kg loss I went to the gym and met a trainer who showed me the equipment and we came up with a fairly basic exercise plan for the next few months. I am going to try it 2-3x a week just to get back to doing exercise regularly

Onwards and upwards! and keep the thread posted on your progress 🙂

I have active, fun, social stuff to look forward to rather than my exhausted slump on the sofa with a 'treat' in the evenings

Hear, hear!!@Gelatoaficionado ......... great name, by the way LOL.

Can you add a 10-20 minute home workout to your 2-3 a week sessions? Lucy Wyndham Read has some great workouts on YouTube, most of them just 10-15 minutes and quite easy. Or, if you want to challenge yourself a bit more, try Growingannanas.

I’m so pleased I started this thread. Thank you all ❤️

Flower arranger - thats what I started with.
Week 2 was clearing out the basement (which was satisfying and possibly counted as weight bearing exercise?) to give us space for a home gym/yoga/fitness place, and Im now doing at least 20-30 mins a day of something, stretches, reps, yoga or balance stuff. DP and DS use it too, as DS is quite serious about his favorite sport so its been very positive for the family in general.
Going to the gym/exercising in public is my plan for a stepping stone for perhaps joining a class or club later.

Part of my problem atm is being in another culture and having imperfect language skills. Over the last few years Ive been a bit neurotic over how Im coming across/joining in stuff. So I need to tackle some things that are more psychological and social along with the weight stuff.

8lb down now! I’ve got an app and joined GreenChef to help take some thought out of cooking for a while and I’m feeling really good.

I have also become addicted to chaffles 🤣

Its great you are feeling positive and feeling so well. You can hear the energy on your posts. To be losing a little weight at the same time is also brilliant.

Focussing as much on how you feel and improvements in yourself will help it be a lifestyle change and not a diet.

Keep letting us know how you are getting on.

8lbs down ! That's amazing @Merryoldgoat ! I hope your very proud of yourself!

My top tips are -
Walk, walk and more walking! All the little things add up, get off the bus one stop earlier, park as far away as you can at the supermarket.
Allocate time daily for exercise, block it out in your calendar at the start of the week, decline meetings invites or activities if if clashes with your active time.
Meal plan for the week, take time to write out your daily meals - breakfast, lunch, dinner and snacks. Meal prep for the week.
Be careful of 'healthy foods' calories can add up
quick, without you realising. (Nuts/hummus etc) Carbs are not the enemy. Stick to a calorie deficit, yes nutrient dense food is obviously better, but your have young kids so be kind to yourself. There are some great accounts on Instagram that give great healthy / bad food comparisons.
And if you do slip, don't beat yourself up - start again tomorrow. Good luck OP, you're doing such a good job!

That’s fantastic. Well done.

Brilliant Merryoldgoat, so good to hear your updates
Now I am going to try chaffels

@Gelatoaficionado

today’s lunch!

Just some tips.... I find ice Berg and cucumber not remotely filling... Do you like raw spinach? I find that much better and I use Greek yoghurt with lime squeezed in and herbs as a dressing which again is a bit more substantial. I would also add a protein source like nuts or eggs. Keep you fuller longer 🙌

The salad is just an afterthought - and it’s Romaine but I DO like raw spinach which I’ve been eating too.

the Chaffle is made with eggs and Lupin flour and I used two to make a three-cheese sandwich so the lettuce didn’t really have a function 🤣

the dressing is full fat as well.

I ate around 1 and I’m not even peckish.