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Original poster

I need to lose weight....

54 replies

helpmeoutpleasenow · 17/02/2024 12:44

Posting here for traffic, but I need help.

Older lady, post menopause.

I'm very overweight, I need to change and lose weight, get fitter or I'm going to die, it's a fact.

I need to lose five stone.

Things I like

Walking
Cycling

Neither of which I can do a lot of currently, because I'm unfit.

Things I don't like

Swimming
Gym

I eat too much of the wrong stuff
I drink too much

So, you don't virus things to do, cut down drinking, snacking etc.

I need a plan, calorie count? Follow diabetic diet? Weight watchers? Slimming world?

DH, is full on joining me.

Can anyone give me advice please?

Thank you 🙏

OP posts:
Justkeepswimmingswimming · 17/02/2024 12:45

Losing weight mostly about what you eat. Exercise makes a big difference to your health but not a huge amount to your weight. All diets work as long as you can stick them! So you need to find one you can stick to.

Original poster
helpmeoutpleasenow · 17/02/2024 12:47

Justkeepswimmingswimming · 17/02/2024 12:45

Losing weight mostly about what you eat. Exercise makes a big difference to your health but not a huge amount to your weight. All diets work as long as you can stick them! So you need to find one you can stick to.

Yes it is about sticking to it, so maybe calorie counting?

OP posts:
missfliss · 17/02/2024 12:52

My best advice after years of ups and downs is to accept that this is going to take time, and be prepared to eat differently forever. For that reason you need to find something that you can be consistent with over a long period of time.

I can recommend a great programme for 6 weeks ( no you won't lose the weight then but it is long enough to learn the habits to stick to for life)- but I can remove the mystery by telling you the program principles are not rocket science.
They are:

  • create a moderate calorie deficit ( 300 cals ish) this is because it is easier to stick to and adherence over a long term is what counts.
  • eat minimum 100g protein / 7 portions fruit and veg
  • get minimum and target step range in daily ( mine is 8-12k)
  • introduce some sort of resistance training to build muscle ( can be gym, home dumbells or body weight)

Stick at it for life.

The group I joined was called Commit to Six and was run by ESGFitness.

No need to join, although was life changing for me personally. Follow her on insta for lots of fab free content

AhBiscuits · 17/02/2024 12:54

Take Wegovy or Mounjaro if you can afford it. It makes it a whole lot easier.

Ihaterhymingrabbit · 17/02/2024 12:54

Everyone will pile on now and tell you all their dieting tips but what you really need to do is start with your mind. Look inside yourself and ask yourself WHY you eat too much and WHY you don’t Excercise enough.

Eating too much starts with the mind, fix your mind and have constant mini conversations in your head everyone time you feel the urge to eat too much. Stop yourself in your tracks and ask yourself if you want to be 5 or more stones over weight this time next year?

TigerRag · 17/02/2024 12:55

helpmeoutpleasenow · 17/02/2024 12:47

Yes it is about sticking to it, so maybe calorie counting?

Show quote history

I personally struggled with calorie counting. Switched to weight watchers and it's so much easier for me.

civetcat · 17/02/2024 12:59

I lost a quarter of my bodyweight (a bit over 3 stone) doing 5:2 and am now better able to move around. I'm also post menopause and had to lose a lot of weight as my blood pressure was through the roof! It's worked well for me as I have quite an irregular/sociable lifestyle and like cooking/drinking, and have come off the diet while on holiday. It's hard to begin with - I felt awful in the first two weeks and not brilliant in the first month – and your weight can fluctuate/plateau but there's lots of help online to help you stick to it.

5128gap · 17/02/2024 13:00

I'm 54. I lost 2 stone 3 years ago and have pretty much maintained. My BMI is 21 and my waist measures 25 inches. I have no aches and pains and am the fittest I've been in my life. I say this not to boast, but to tell you what is possible with a middle aged post menopausal body to work with.
Now, the bit you may not like... I gradually switched to a whole food vegan diet. I drink no alcohol and very rarely eat anything without good nutritional benefit. I have changed my mindset to a food as fuel one, and get my pleasure from things that I don't eat. I enjoy my food, but eating is no longer a hobby a comfort or a treat. Other things have replaced it. So on a day out, id choose to build a sandcastle with DGC rather than an icecream as my treat for example. This isn't a 'joyless' way to live, as eating is just one of lifes pleasures and if you are a healthy weight others open up to you that weren't an option before.
Unfortunately I don't know of a way to reliably lose weight and keep it off without making that change to your thinking. The good news is I haven't needed to incorporate any heavy or boring excercise. I try to walk every day for 30 mins. No hardship as I like it. I also do yoga for suppleness. But again, I enjoy it.

noseovertailforyouth · 17/02/2024 13:06

I lost 4-5 stone last year and didn't do any exercise. I mean, I walk etc but didn't go to the gym or exert myself! I just calorie counted!

LauritaEvita · 17/02/2024 13:08

I would look at the Mediterranean diet, esp if this is for health reasons. This is proven to protect heart health and lower inflammation levels which helps with a whole host of health problems. It’s also very set in enjoyment and appreciation of making and eating food so would be ideal as your husband is on board with it and you can do it together. There is a beginners Facebook group which has fact files re getting started plus lots of advice and encouragement from members.

IamnotSethRogan · 17/02/2024 13:11

The thing that worked for me was Keto. I found cutting a particular food group (carbs/sugar) out all together much more straight forward than calorie counting.

Babsexxx · 17/02/2024 13:11

The only thing that’s worked for me in my 30s is calorie counting nothing else at all

19lottie82 · 17/02/2024 13:15

Use and online weigh loss calculator to determine how many calories you need to eat to lose x pounds a week. Then use my fitness pal to log everything you eat.

and an hour walk 4 times a week

WhatWouldTheDoctorDo · 17/02/2024 13:24

For me, the only thing that worked was a long term sustainable change in my diet, without denying myself things I liked. I used nutracheck to count my calories, cut portion sizes, increased my protein (and more recently fibre), drank more water. I still have a blow out but now actually couldn't eat a massive meal or scoff a whole full sized tub of Pringles in one go. It's slow and steady, but it makes it easier to keep it off.

Calorie counting really opened my eyes to how much I was consuming, and where too many empty calories were coming from. I like the hairy biker and pinch of nom books for everyday meal ideas.

For me exercise is more about health than weight now, and now I'm menopausal I'm trying to do more strength exercise - I don't enjoy it, but I know it's important for my health as I get older. I have some weights and exercise at home as i find it difficult to get to classes, and I don't really enjoy the gym.

It takes being in the right mindset - my dad died youngish due to poor lifestyle, I realised I didn't want my DC to go through that. Good luck!

silverchrome · 17/02/2024 13:28

Losing weight is probably 90% a mental battle so for me, I prefer to start with manageable steps rather than a drastic overhaul. I think I identified that my Friday night drinks were my biggest problem because that would lower my inhibitions and I'd eat more and then have the hangover munchies the next day. So I kicked off with a 30 day no booze challenge and I was amazed at what that did. I just felt better, had less binge/restrict cycles and found that I actually wanted to eat better.

I think pick one thing you can do, be consistent with it for 30 days and see where that leads you.

PrueintheLoo · 17/02/2024 13:32

@helpmeoutpleasenow

Over lockdown and self isolating I put on 3 stone and I really started to feel the effects on my body and mental health. I felt sluggish, slow, and old. I knew that I was heading towards serious health issues. I am 70 this year and wanted better for myself.

I started calorie counting but the real mental breakthrough was really really noticing how much I ate rather than obsessing on what I ate.

I found chair Pilates and Indoor Walking videos on YouTube to be perfect for me. I could exercise at home without being embarrassed or using bad weather as an excuse to not exercise that day.

I have 15lbs to lose to get to my pre pandemic weight.

Alcohol has been the most difficult thing for me and if I’m really honest with myself I think I need to give it up altogether 😢

Yogazmum · 17/02/2024 13:34

Calorie counting in an Intermittent Fasting routine will work.
Also building in lots of walking and some
weight bearing/lifting (get some weights from Aldi and check YouTube out)
Make sure you are eating high protein foods as these will keep you fuller for longer…
Be realistic with your calorie intake and don’t be tempted to crash diet.
My other half has lost 4 stone but it’s taken a few years of small changes.

Thementalloadisreal · 17/02/2024 13:36

Eat well
be kind to yourself
go for walks.

Songbird54321 · 17/02/2024 13:38

I have 3 stone to lose ideally, though would still be healthy after 2. I am doing a combination of a Mediterranean diet and intermittent fasting. Essentially I only eat in an 8 hour window of the day. I was absolutely terrible for emotional eating, so I have found it very hard to break this but am getting there. I do still allow myself treats otherwise I'll never stick to it, Saturday is my treat day. I also don't really snack anymore. I eat a good lunch and dinner, maybe a small afternoon snack if I'm particularly hungry but absolutely nothing from 8pm. I don't eat breakfast but never really have, that's not so much a diet choice just I can't eat when I first get up.
I only started a couple of weeks ago and have lost half a stone. After another half a stone I will introduce exercise, I also hate the gym but I like barre pilates so will start that up again.

MadamVastra · 17/02/2024 13:41

I don't know your financial situation but my suggestion if you can afford it and love cycling might you consider a peleton? It's been the single most efficient way for me to get fitter and the benefits of that is I eat better as well.

spackleplumb · 17/02/2024 13:42

I'm currently losing weight due to finding out I had a fatty liver and gallstones. I have cut out all cheese, crisps, fried food, bread, cows milk, cake, alcohol, pasta, pizza, chocolate and sugary drinks. It has not been easy but it's become easier as time goes by. I've lost over 2 stone in a few months and still going. It is doable if you put your mind on it and realise it is literally for your health. Good luck.

Laiste · 17/02/2024 13:44

I've got a question for those who know about the 8 hour window thing please.

I'm up at 5 and go to bed at 10. Where should i 'put' my 8 hour window?

-and isn't it just basically skipping breakfast by another name?

Justkeepswimmingswimming · 17/02/2024 13:46

helpmeoutpleasenow · 17/02/2024 12:47

Yes it is about sticking to it, so maybe calorie counting?

Show quote history

I think this totally depends on an individual and their lifestyle. I know someone do real well with SW and another struggle
with SW but do well with calories counting.