To lose 80lbs this year? Is it doable?

[FootballFanGirl]

I'm very overweight. I'm tipping the scales at 18st 13lbs, aside from when I have birth to my son last year I was 22 stone which I manag d to lose without trying really, this is the biggest I've been although I've always had issues with my weight up and down since I was a child. I don't want to be fat anymore, I want to be healthy and slim and just feel better. My mobility is bad now, all my bones ache, I have back problems, knee problems, you name it. I know that my weight isn't helping me. I want to lose 80lbs so around 5-6 stone. Ice already made some big dietry changes. And trying to be in a calorie deficit. I struggle to do vigorous excercise because I'm always in so much pain, I also have bad anxiety mainly health anxiety and terrified that my heart won't take the exercise and I'll die!! Silly I know. I do walk alot and most days walk between 4-5 miles pushing my son in his buggy. I don't really understand how it works . I know that I need to burn more calories than I consume but how on earth do you burn 1500 calories in one day alone? (Just an example) especially when mobility is bad like mine? Is there anyone that can give me some advice, some stories or just words of encouragement? Now that I've sat here and said it aloud I feel like I'm being unreasonable to think I could actually lose 80lbs and get to my goal weight. Any opinions or thoughts appreciated.

Grapes are really sugary - swap them for something else. Do you like carrots?

Are you putting absolutely everything into MFP? 20cal crackers are still going to add up if you’re having 10 of them. Plus if they are made from white wheat, they are not good for maintaining good blood glucose levels.

You really should cut out crappy carbs like white bread, crackers etc. It’ll make the world of difference because you won’t have spikes & dips of energy that have you reaching for the quick hit snacks.

A small bit of cheese or full fat yoghurt will keep you fuller for longer - but you need to stick to it for a few weeks to retrain your brain away from the quick energy spike the carbs give you.

Would you try herbal teas, I find a hot cup of peppermint or chamomile tea when I feel peckish, really helps when I get the urge to snack.

For me what works is not to eat anything after my evening meal, but I have several cups of my teas.

Grapes are high in sugar so I would go easy in those and if you can, substitute the crackers for something else. Could you tolerate grapefruit - I find half a grapefruit to curb hunger pangs. Snack on sliced ham, chicken, carrots, cucumber, tuna, apples, tomatoes. Or make soup every few days - just boil up some carrots with a small piece of a stock cube and water and then purée and it's very filling - add cumin or some herb you like to it. Keep in fridge and heat up when you feel peckish, have it with some chicken, ham, egg or tuna in brine for protein, Vary the soups- using whatever veg you like - brocilli, adding some spinach or kale, cauliflower, etc.

I'd be wary of Slimming World as they promote a lot of processed foods and also contrary to what they say, you really cannot eat everything when trying to drop weight. You need to stay away from all bread, crackers, biscuits, potatoes, rice and pasta.

Don't not eat until after lunch - i drink my teas in the morning as breakfasts aren't for me. Around 12 noon I have my first meal of day - it could be soup with protein, baked fish with baked mushrooms and tomatoes, or an omelette with various bits added, etc and a salad with leaves, cucumber, maybe half an avocado, etc. I just use a tiny amount of balsamic vinegar for a dressing. No sauces. A few hours later I will have some fruits with Greek yoghurt - blueberries, raspberries, strawberries. If I'm hungry before dinner I might have a banana. Then my dinner which is cooked from scratch with lots of veg but I do not eat rice, potatoes or pasta. Dinner is a mix of roast chicken, chicken breasts cooked in various ways, fish, bolognaise, casseroles, the usual cooked from scratch dinners but watch the portion size.

The most important person to think of while trying to drop weight is yourself. Cook with yourself in mind (and children of course) but you are priority and if your DH doesn't want to eat what you do, then he can fend for himself.

I also have weight related issues (back, knees and energy) and have decided to tackle it (from precious fails/efforts) by taking small steps. Decreasing caffeine & increasing water and reducing (not eliminating) treats etc. Another was increasing exercise in an easy way - one of my issues was that I "couldn't" possibly come home home from work, change and go out to exercise - soooo many obstacles! I've started coming in from work and switching on Youtube to follow a walking video before dinner- Leslie Sansome is amazing and does 1 mile in 15 minutes and multiples there-off (some quite cheesy, but very good fun!).
Just close the curtains if you're in the living room as you may look like a loon to passers-by...
Just try not do too much all at once :-)
All the best,
C

@Sassysmom ’s advice is poor. Exercise is more likely to be a useful weight loss tool if you exercise in a fasted state.

I am a life long slim person, and the only times I’ve struggled to maintain a healthy weight have been when I’ve got into the (for me) bad habit of eating breakfast. When I’m not in the habit of eating breakfast I find I don’t need to eat til lunch time quite happily. I know this is not true of everyone- my sister literally faints if she tries to go that long between meals.

As for exercising without eating, I am a runner and I never eat before a run. I have run numerous half marathons not having eaten that day (save for the odd energy gel while actually on the run). The bottom line, is that you will have to see what works for you!

I think you have to consider your own habits/weaknesses and address it that way. For me I can't be bothered to count calories and the more I think about the details of my diet the more I feel hungry. For others they may like that feeling of being in control. I also dislike UPFs so would not do any diet that involved low fat products or meal replacement drinks. I am quite good at being hungry for a while but then like to feel full so the type of constant grazing but never quite getting enough type of diet wouldn't suit me.

I'm trying to do a few things:
At mealtimes at least half the plate should be veg
Always get 5 a day fruit and/or veg (but not fussy about what type)
Drink an extra glass of water
Eat 1 sweet thing per day
Don't eat in the evening after dinner (we have ours early due to young kids so in practice this means not eating after 6 pm).
Other than that I'm eating what I like, we do eat homecooked meals most of the time but will have pizza etc maybe 2 nights a week.

I'm finding this easier to stick to as I'm not forced to be hungry and can eat whatever I like in the day. I don't have a sweet tooth so it's not a hardship to reduce sugary foods, as I eat them more for social reasons than because I really want them. So far it seems to be working, I don't think it would give a drastic weightloss that you're after but I'm hoping I can shed a stone by the summer doing this.

You really need to listen when we tell you that a dramatic deficit is not the way here. If you've put your correct height, weight and goal weight into MyFitnessPal and you're accurately logging everything you're eating and drinking and you're STILL in a 950 calorie deficit something is very wrong.

I've said it before and I'll say it again - I strongly recommend that you consult a professional as I think at this stage this is the best next step for you and your situation.

My personal experience of adding exercise in when dieting, is that it helps me to generally feel better about myself, my posture improves, my muscles tone which makes my clothes look better.

I don't think exercise helps with weight loss because if I skip a couple of weeks exercise but keep up the calorie counting, I still lose the weight, but it does help with other aspects which keep me focused on the long term goal. It also makes me more comfortable, I have achy knees and back, my thigh muscles are very tight. Not exercising makes those things worse. When I'm in a proper routine and looking after myself my muscles feel looser, my joints less clicks and painful. Yes I have exercise muscle aches but they are a different kind of discomfort.

I have consulted my GP who said a low fat diet would be best for me die toy weight and other issues I have. Ive cut dramatically the fat down and am only having maximum of 30g a day. I think maybe is that why I'm in such a big deficit? I've followed what my GP said which was to use the NHS weight loss app. We can't all afford.tomlay for nutritionists and other professionals.

I agree @FootballFanGirl there's so much conflicting advice on here - following your GP advice and seeing where you are in a month sounds a good plan.

Well I've worked so hard this week and I've put 2lb on. Feeling so defeated. I don't understand..

Give yourself some time - you'll start to see patterns. For example I can gain 2-4 lb in the week before/of my period and then it drops off again afterwards, I've lost loads over the past year but there basically seems to be one week in each month where I lose a decent amount, then the rest of the time it's more unpredictable. Over time though it averages out as overall losses.

As others have said, aim for small amounts not massive calorie deficits that leave you starving and bingeing. Make sure you're being honest with yourself about how much snacking you're doing, pay attention to what fills you up and what leaves you feeling hungry/unsatisfied, drinks loads of water, and keep going! You will get there.

Yes it's taken me a.couple days but I figured out of I make sure I have protein with every meal by way of eggs, fish or meat, chicken turkey, lean ham or bacon etc that I feel fuller for much longer.
Thank you so much. I drink 2-3 big sports bottles of water a day so I'm definitely doing all that right. And on the days that I dont hit over 10,000 steps or more I'm usually always between 7000-9000. I know I will get there, I think I need to lower my expectations as I imagined the weight just melting off lol I'm going to slimming world tomorrow so we will see how that goes.

How do you calculate exercise calories? 610 is a lot in one day! Fitness trackers tend to massively overestimate.

I have a couple of different apps. I have google fit which syncs up to MFP and I have a normal pedometer app so I always check against them to make sure they are both saying the same thing which they are. I did think it was a lot but I also have been extremely active.

This is apparently what I have burned according to Google fit on my phone and watch. Its syncs up with MFP to give your excercise calories.

Oh yes, I used to have that. I never take the calories as true. Sorry!! I know it's annoying when you have been active, and it's definitely excellent for your overall health.

But, for example, I very much doubt a 25 minute walk burns over 200 calories.

I think it goes on the I formation about your weight and height etc of how many calorie your specifics burn. Like for me because I am very overweight my body will use more energy then someone alot smaller than me. That's what I figured anyway. So while 200 for a walk seems alot, for someone who is 121kg and carrying lots of weight maybe it's the norm for somwon so big? I'm not sure.

I think I use more energy because I weigh more and walking pace etc all factor in no

Just an update. I've been a member of slimming world for two weeks now along with 10,000-15,000 steps every day without fail and I've lost 7.5 lbs 🥳 I tried dieting on my own for a week and I didn't lose anything at all which is why I joined slimming world and so far so good!

FootballFanGirl
That’s a great update, we’ll done.