To think there’s no point being hungry if the weight isn’t coming off?

[Flaribeau]

The doctor has told me to lose weight because I’m at risk of diabetes. I’m absolutely starving but virtually no weight is coming off! I haven’t had a single biscuit or packet of crisps, no takeaways or alcohol at all, I’ve cut right down on carbs, I’ve started walking for an hour a day, and I’ve still only lost 2lb in an entire month.

AIBU to think being hungry is absolutely pointless if I’m not losing weight? Everyone says you lose loads in the first few weeks but I haven’t. I was expecting to have lost half a stone by now. I’m suffering for no reason because the weight isn’t coming off 😭

I’m Pre diabetic as well and I know for me personally 2-4 slices of bread would be far too much. That’s around 400cals of just carbs alone. I know sarnies are easier but could you look at meal prepping a batch of something low carb for a week of lunches - quinoa with veggies/salmon/chicken/, bologanise with loads of extra veg etc? A high protein brekkie so eggs + 1 slice of low carb break (like LiveLife), avocado, salmon. Could you pick up some cheap weights and do some strength exercises from YouTube workouts? For a snack some Greek yoghurt, seeds, berries and a very small handful of nuts? Loads of water, like at least 2 litres per day. There’s no reason for you to be starving yourself, sometimes eating too little makes your body cling onto the weight. You need adequate fuel. Good luck!

It depends on the fruit and it depends on the bread. Typically, fruit grown in the UK like apples and pears have less sugar than tropical fruit. An apple including skin is better for you than a glass of orange juice. You are pre diabetic you need to reduce sugars and carbs (that turn into sugars). Dark rye type breads are better than white breads. As PP have argued those 2-4 slices of white bread are most of your calories taken up and will make your blood sugar crash.

Up your proteins so have some baked chicken handy to nibble on, portion up some cheese for snacking, have a handful of peanuts. A semi Atkins diet will help to keep you full and lower your carbs at the same time. Sorting out your blood sugar will help with weight loss but weight loss diets aren’t always going to sort out your blood sugar iyswim.

Most people don't average 15k steps do they. That's something like 13km. I see many people walking around mine in workout clothes, lokdown was like a bloody highway there, and only 1 is actually walking faster than snail pace. Similar in park. Leasurly walk around flat estate for 20 min most people here seem to do is better than nothing, but it's not what body capable person should consider proper exercise imo. Obviously it's different for people whocan have it as only exercise, since they have no choice

I would try cutting down or cutting out bread for a bit and see how you get on
I’m already incredibly miserable. No biscuits or chocolate or cake. No wine or beer. No takeaways. Bread is literally the only thing I have left. And I’m going to have to suffer like this for the rest of my life. While everyone around me seems to be eating normally and not having these problems.

When you’re eating bread, pasta, rice etc are you eating white or brown? If you don’t want to give up these foods then brown bread/ rice/ pasta etc has a lower GI and will keep you feeling full and keep your blood sugar level for longer.

Are you tracking your actual calories? I have found that when I track my calories I am always surprised as it is usually a lot more than I expected.

You say you don’t want to give up bread because it’s one of the few pleasures you have, have you considered doing something like the 5:2 diet? You have 5 days a week where you essentially fast (500 calories) but 2 days where you eat completely normally/ whatever you like? I have a friend who has lost a considerable amount of weight doing this, she hasn’t been able to stick to other diets as she hates giving up her favourite foods but with this you can eat them on your regular days so you’re not giving anything up permanently.

Some of your responses indicate a psychological issue rather than a nutritional one.

I would try stricter low carbing for a while and see how it goes.

I was in your shoes a year ago and tried (and failed) to cut down.
Being diagnosed with diabetes gave me the kick I needed to stick to low carbing, and I was also prescribed metformin which really helps as well. Apparently it fine tunes leptin and insulin, and for some people this triggers easier weight loss.

Google Diet Doctor and follow some meal plans.
Once you’ve gone without the carbs for a bit you don’t get the cravings as much.
I’m not saying I don’t fall off the wagon every so often, but the threat of losing my eyesight or mobility is enough to get me back on track.

A very high-fibre diet is filling, with all kinds of other advantages. It's the opposite of UPFs.

What is the treatment for insulin resistance? Metformin? Did you notice a difference straight away after starting treatment, weight wise?

I’d hazard a guess that most obesity has a root in psychological issues.

I love bread but I've virtually given it up as I've realised that it makes me crave more bread and carbs. Toast for breakfast is the worst thing I can do.

Try Greek yoghurt with a little honey with a teaspoon of seeds and 6 almonds for breakfast. It really fills me up.

2 egg omelette with some ham in it for lunch. Homemade soup with lentils or beans in it.

Dinner try roasted beetroot, cauliflower rice, celeriac mash instead of carbs.

Maybe instead of worrying about weight, focus on being healthy and eating foods that nourish your body. So if you eat bread, you eat nice sourdough with proper butter instead of cheap white sliced with marg. Your body will recognise it as food so in theory it will tell your brain you are not hungry.

Feeling guilty about a teaspoon of rice will mean you break quicker, so either have more or none, but do the choice that makes you feel good. If you’re starving you won’t be able to stick to whatever you are doing long term anyway.

also I wouldn’t ask for diet advice from randoms on the internet myself included 😁 good luck op

So you would rather have bread than steak, salmon, bacon, cheese, eggs, Greek yoghurt?

Then the best I can suggest is get the best bread you can buy and eat even less of it. Maybe slice it up and freeze it so you can get a bit out at a time and you're not looking at a big loaf of it all at once?

Dark rye type breads are better than white breads
I can’t eat rye. Or wheat. There is literally one variety of gluten free bread in my local supermarket. One variety of pasta. I can’t eat quinoa because the only brand available in the supermarket is labelled “may contain wheat”. So it’s very tricky for me to find something to eat.

Agreed.

And I would suggest finding non food treats so you don't feel deprived. Nice bath oils , a manicure, some perfume, a trip out somewhere.... Life doesn't need to be miserable just because you are avoiding calorie dense foods.

When you’re eating bread, pasta, rice etc are you eating white or brown?
I was eating brown multigrain but I’ve switched to white. Because the label says the white bread contains less carbs and sugar than the brown multigrain.

Yes but you are not in famine. You feed yourself three times a day even if it's not enough. So your body doesn't have to give up fat.. instead it's telling you to bloody feed it. And it's working since you're near breaking point.

How many calories are you eating a day? Are you tracking calories intake? If not then you should be if you want to lose weight. Eat more proteins and fruit/veg, fill up on those along with more protein. That's what fills you up. Weigh food and know what you're eating. The carbs aren't filling you up, protein will and consistently losing weight, relies on tracking calories and being in a deficit. Add some walking and/or other exercise to that and you will be losing weight.

Definitely try Paul McKenna
Are you eating only when hungry, not “meal times”?
Are you chewing your mouthfuls 20 times/ eating slowly?
Are you stopping when you think you’re full?
Buy his “I can make you thin” book in the first instance but the app is also recommended.

You dont have to cut things out fully to lose weight you can eat things in moderation. The only way to lose weight is to burn more calories than you eat. A calorie deficit of approx 3500 means you will lose 1lb. Fill yourself up with low calorie but high density food eg veg. Look for hidden calories, in sauces, butters, oils, full fat spreads ect as they will be higher than you think. Cook from scratch. Been on a diet doesnt mean you cant eat rice and potatoes at all. You have the wrong attitude towards this

Try some full fat Greek yoghurt for breakfast rather than bread. You can have it with berries (I buy frozen as it's cheaper than fresh). I have it with berries, and a handful of nuts and seeds. Hubby has his with pear and walnuts.

I eat between 11 a.m. and 7p.m, not outside of these times, but it took a bit of time to achieve this. I started off having breakfast and lunch, but eating breakfast later and later each week. So now I usually eat a big portion of my yoghurt, nuts, seeds and berries around 11.30 - 12.00 and it keeps me going till dinner.

I used to eat a lot of bread and carbs generally, but I don't now. They have gone and I don't miss them.

My metabolism sounds like yours. I hold onto weight unless I do low carb eating. Is the bread and rice whole grain in your diet as that stabilizes blood sugar and keeps you feeling full longer? With me it's what I eat not the quantity so even a tuna or cheese salad can be filling as it has sufficient protein

I've lost weight and am never hungry I just couldn't do it if I was hungry as I'd be miserable. 3.5 stones off since just before Christmas.

Looking at your daily food I'd suggest you need loads more fruit and veg and less bread. Peanut butter and Philadelphia is really high in syns or calories depending on what plan you are doing. Do you use lots of oil? There's tons of calories in processed foods and lots in foods that are meant to be healthy.

I would have porridge OR wholemeal bread ( not just brown) but not usually both in a day.

Example of my food-

Scrambled eggs and tomatoes/ mushrooms.

Wholemeal pitta stuffed with chicken breast and salad and some low fat dressing. Banana or apple or both.

Dinner is usually fish or chicken with lots of veg or salad ( half the plate) and rice, pasta ,noodles or potatoes.

Greek yoghurt with berries

Low sugar hot chocolate made with soya milk.

You ARE loosing weight though, so that's good. It won't be quick ,it's a slow process and with me I can coast along losing a pound a week and then suddenly for no reason I lose 5 in one go like last week.

Keep walking as it's good for you but 80% of weight loss is due to food. Don't be disheartened, keep at it .

If that is really the case then you have a seriously skewed idea of food. Asparagus is way more of a treat than a slice of toast.

You need to have some kind of counselling as to why you think of toast/crisps/cake as "bringing you pleasure" and making life worth living. Has becoming prediabetic as a result of eating too much of this type of food "brought you pleasure"? Thought not....

I lost about 20 pounds last year in 3 months by using the (free) myfitnesspal app. I still ate bread everyday 😀. It did give me insight in where I was going wrong. You log everything to count calories and if you exercise more and log that, you can eat more. You do need to log your weight loss as well because you need less calories when you weigh less.