Can I lose four stone in six months?

[SexAndCakes]

Typical post-Christmas realisation that working from home and general life stresses over the last few years have led to a very sedentary lifestyle, overeating and getting fat (BMI 28). I need to lose four stone to get to my ideal weight (BMI 21). This feels like a very long road and is combined with feeling generally low about some other life areas. I have also been overweight for a number of years now so feel like I have lost the sense of myself as a slim person IYSWIM.

I'd love to hear from others who have achieved this type of weight loss. Also, whether six months is a realistic timeframe to lose four stone without things like weight loss drugs (not eligible or I would welcome them!). I feel like I need the shortest possible timeframe to be motivated for this. The good news is that I currently have the time and resources to make it my focus.

YABU - six months to lose four stone is not realistic
YANBU - it can be done (ideally share advice on how please!)

Well done @RabbitsRock , that's a big achievement.

I don't drink much alcohol, but I do eat rubbish food while wfh. Not junk food as such, but the kind of junk that's disguised as health food (high sugar, high calories). I think that also creates a vicious cycle.

yes if you do BodySlims. It’s a 10 week course that will change your life. It starts the end of January.

its BRILLIANT

Any weight loss is very hard to maintain, and especially 4 stone. Your body does not want to lose weight and will fight to put it back on
95% of dieters regain all weight that they lost.

Thanks @FergussSingsTheBlues this is something I am very interested in but have never tried. There seems to be a lot of evidence in favour of keto as a healthy permanent lifestyle choice.

It could be done if you were hugely overweight, but you’re not.

In terms of whether you could ever do it, timeframe aside, that depends on whether that BMI is actually achievable for your body composition. I have been a size 4 as an adult and still not had a BMI of 21, because of muscular density etc that just seems to be part of who I am. I was absolutely tiny and my BMI was still slightly overweight.

I’ve lost 8kg in the last year, without really trying. I read ultra processed people which gave me the motivation to shift my diet. Calorie counting is miserable. But eating whole foods, made from scratch is much more sustainable. Batch cooking has become my best friend.

I also started couch to 5k and now run about 20k a week and weight train once a week. Whilst the number on the scale hasn’t dropped a whole lot, I feel so much better, my waist to hip ratio is really healthy (and a much better indication of health than bmi). Good luck on your journey, but think of it as a marathon not a sprint! Also, I’d encourage your milestones to be things your body can do rather than arbitrary numbers, I.e run for a hour, deadlift x kg, walk x flights of stairs without getting breathless etc.

I lost that much in that time frame easily a few years ago in my late 40s although to begin with it took a lot of focus. I started using MyFitnessPal to track everything and limited myself to 1200 calories and exercised every day for 45 mins weekdays and 1hr at weekends every morning at 5am as I had to be at work for 7.30am. I have never felt so strong in my life and started to enjoy the headphones on every morning and exercising. Low impact cardio and a lot of dance. I ate less naturally after a while and was conscious of food choices as I saw changes in my body and as I entered the exercise into the app I realized with the deficit I was averaging 800 calories with the approx calories burned taken off. My body never looked better as it was toned and there was no skin laxity either. It was definitely a lifestyle choice but it didn’t feel restrictive once I’d gotten into it.

Extreme diets are OK for a short burst but are unsustainable for most people.
Look at your diet, cut out snacks, biscuits, chocolate, crisps, fizzy pop etc.
Swap white carbs for brown but cut down on these carbs:
Bread
Pasta
Rice
Eat more protein, it will keep you fuller for longer:
Eggs
Seeds and nuts
Greek yoghurt
Quinoa
Wholegrains
Edamame
Beef, lamb, chicken, turkey
Tofu
I've been diagnosed as diabetic, trying to control it through diet, exdp is a gym bunny and is very clued up on nutrition so he's helping me.
My typical daily menu:
Breakfast:
Greek yoghurt (Fage) 0%fat with strawberries, blueberries, banana, a few crushed almonds, drizzle of organic honey and a scoop of protein powder.
Lunch:
Scrambled eggs with mushrooms, I add additional egg whites to bulk it out (buy from supermarket in cartons) slice of wholemeal bread.
Dinner:
Some form of chicken, tart the chicken up with herbs and spices (no sauce)and brown rice or pasta (bulk the pasta or rice out with veg)
Or
Steak and eggs with vegetables
Or
Fish with eggs and veg.
I also cut back on coffee.
I wfh mostly but if I'm in the office I swap lunch for a low carb wrap and fill it with chicken and salad or the leftovers from the previous evening dinner.
Then you need to get moving, walk, buy some weights, invest in a kettle bell.
Google some Yoga stretches and do them before and after doing any exercise to help ward off the DOMS.
Exdp always says it's all about "calories in v calories out"
I'm seeing a vast improvement, you need to get your head in the game, it's difficult to change your eating habits.
I'm a complete chocoholic but I don't even fancy any, that's massive for me.
Good luck❤️

Thanks @AlexandraJJ and @Missionimprobable this is the kind of approach I am interested in. There is definitely a lot of hidden sugar and just general calorie excess in my current diet, and I think I need to very consciously shift what I am doing. The list of suggested foods is very helpful.

@AlexandraJJ what is low impact cardio? Things like walking and swimming?

Yes, I know what you mean. My sister is like you and would be underweight at BMI 25, whereas I have a smaller frame despite being very tall. I am not sure yet whether BMI 21 is achievable for me in my 40s but it was once ideal and BMI 24-25 is definitely still overweight.

I think there is a body composition machine at my gym. I am currently a bit dubious about getting on it but that's probably a good starting point.

It worked for me. High protein, high fat (which feels counterintuitive), low carb. The fat fills you up and means you can eat cheese, nuts, butter, even have cream in your coffee if you want it. Lots of veg - cooked and salad. I lost three stone pretty quickly and painlessly.

You are me, back in 2023

I too was nudging obesity and both physical and mental health was shot and I got my fat arse into SW April 22nd, Its not for everyone, but for me I need accountability and going each week keeps me accountable

Aged 58, weight loss was slow, 1 or 2lb a week, but also I was only making small changes as I went along. Not a mission was I going to be denying myself anything and then it not being sustainable long term. I became a target member in the September with a BMI of 23. Yes I perhaps should go lower but tbh I lost my arse, I wasnt sacrificing my face. Im happy with where I am and Ive maintained that for 15 months so far

But it was the other changes that came with having a bit more body confidence that have been so good for me. Getting a new hair style, taking care of my skin, getting out an exercising - did my first ever marathon aged 60 ( was a hike not a run ) , finding my style again from my own wardrobe - clothes that hadn't seen the light of day in years as I was slobbing about in joggers

Yesterday I went out for Christmas Day drinks wearing size 8 fitted trousers and a beautiful fitted blouse ( to me it was beautiful ) and a bit of make up and my hair blow dried. Christmas Day 2022, I went out in joggers and a Christmas jumper, hair and face a mess using the excuse I had been too busy all morning and who was going to be looking at me anyways

Yesterday my friendship group of women, all between 50 and 70, rocked it . We all looked bloody amazing

So yes you can do it. If you want it enough. Would I personally attempt a big loss in a little time - no. Because I know Im in for the long haul now. I dont want to be that person who everyone says she did so well to lose it, shame she put it all back on. And I do have to work at maintaining. I put in 30 miles a week, I say no to cake more then I say yes, a coffee with friends is just coffee not a scone as well. I have to meal plan and track what Im eating. I have to pile on the veg ( im still not fussed on veg but know if I dont fill up on it Id be reaching for bread ) and I have to get the exercise in. This is the year I join a gym as I was on shift work last year and couldn't commit.

Good luck x

My bmi is around 20. I only eat 1000 calories or less in a 3 hour window monday - friday. I usually break my fast at 8am with weetabix then have chicken and fruit at 10.30am and then im done for the day. It can be extremely miserable and repetitive at times but its all worth it. Ive done this for around 6 years now and i stay the same weight. I do weights in the gym for 45 mins 5 times a week. It really does take sustained effort 24/7 all year round with no excuses. Its not all bad i do let go at the weekends and eat out a lot. Its all about willpower if you want your desired results enough then nothing will stop you. Once you get to the weight you want youll be able to let go a bit at the weekends. I wish you the best of luck x

Stop eating carbs and the weight will fall off. Happened to me. Lost 2stone in 2 months very easily

Possible but very difficult. Once you start losing you’ll feel more motivated to continue. You don’t need to get to ideal weight to feel happier, you’ll start to feel a lot better within weeks and that will be your motivation.

I've lost 4 stone in 6 months this year, hit that in October and have kept it off since.
I did intermittent fasting so I eat dinner by about 5/6pm then eat breakfast at around 11am.
Since doing this I just don't feel hungry in the mornings. I drink a lot of herbal tea, I don't drink any caffeine.
I tend to eat whole foods, so full fat Greek yogurt instead of low fat as its the full fat that fills you up, stops you feeling hungry again.
I avoid pasta and bread but eat potatoes.
I've still eaten chocolate if I want it and I've eaten McDonald's when the kids have had one.
I haven't exercised as such but I've been more active in day to day life.
It's definitely possible, good luck.

I don't think it's strange either. I'm not sure why you're getting pushback about it. It's still in the healthy range and while maintaining, you can go between bmi 21 and 23 and still remain in the healthy range. Where as if you stop at bmi 25, you'll easily go back to bmi 27 or where you started while maintaining.

I think 4 stone is 6 months is doable if you stay consistent which the wli would have helped with (consistency). If you're able to stay consistent yourself for the whole 6 months, then yes you can.

I was able to lose weight rapidly with the Fast 800. I did two Purition shakes a day and then a low carb dinner. The unexpected thing was I felt pretty good for it too - more mental clarity and not as sluggish, thought I'd just be hungry and grumpy all day.

I read the book and revisited when I was losing motivation. It does put forward a pretty good case for rapid weight loss but only recommends doing this for a maximum of 12 weeks.

I think aim to lose 2 stone and get to a BMI of 24 which is in the healthy range. Cut out junk foud and alcohol and eat a big variety of plants.

And do regular exercise including weight bearing exercise. As you build muscle you'll use more calories and you'll look better at a higher BMI than someone with low muscle (the so called skinny fat).

I lost about 1.5 stone within 3 months two years ago using Joe Wicks (meal and exercise plan). I've put it back on now due to IVF treatment and pregnancy but will get back on it after Christmas. DD is 5 months old and I've done mummy exercise classes once I was allowed to do them.
I like food...so not eating anything or having a really restricted diet doesn't work for me. I'm also breastfeeding...
I lost quite a bit of weight after my first pregnancy using slimming world and lots of walking (around 1 hour a day minimum).
Perhaps have a look around and consider what type of lifestyle change would work for you.

Don’t make weightloss your overall goal. You’ll be a slave to the scales and it’ll make you feel like crap the weeks it goes up (because progress is never perfect).

Also these suggestions of crash dieting at 800cal are crazy. That’s going to be very hard to sustain over the long term, you’re going to be miserable, and you’ll probably quit and then binge eat and be in a worse spot than when you started.

Focus on making some small changes. Do you have any disabilities preventing you from exercising? If not, and you wfh can you schedule a daily walk? Get those steps in.
Also get something filling in for breakfast like porridge. Just oats and milk / water. Not ready made stuff filled with additives.
Batch make healthy lunches so you can quickly heat & eat. Increase the amount of water you drink which will help your skin feel better, you’ll feel fuller for longer etc.

Get online for a TDEE calculator. Work out how many calories your body requires to fuel it. (This is different for each person hence 800 cal diets are largely just a fancy way of saying starve yourself). Then use the calculator to adjust your calories based on your goal (options will be gain, maintain, lose weight). Your required calories will decrease as your weight drops. Download my fitness pal and track everything. You’ll quickly get in the habit of weighing and tracking your food.

And finally, if you feel confident, join a gym and start classes a few times a week. Just bake movement into your weekly routine.

How much you can lose entirely depends on your dedication and how much you want it. I wouldn’t try to get a weightloss jab at this stage. It’s not an easy answer and requires lifestyle changes too for long term success. Therefore you might aswell start those changes first.

And I think the pushback about BMI of 21 is that it's hard to lose 4 stones in 6 months so it's better to have a more realistic target for that timeline then reassess because you will lose weight more slowly once you are in the healthy range so it'll take longer to lose the next 2 stones.

OP as a fellow tall lady I wouldn’t follow bmi, go by when you felt confident and comfortable in your body. What weight was that?

Have mini goals to get to that or it seems too large. Like moving from 90kg to 85kg etc.

Op, you are focused on whether it is technically possible, but have you stopped to consider whether it is actually going to be what you want?

If someone loses that amount of weight in six months, especially if they're not very overweight to start with, then it won't be 4 stone of fat. It will be fat and quite a bit of muscle loss. That would be the case if you did a very low calorie diet, whether you did it with injections, or any of the fads promoted on here (keto, time restricted eating, meal replacements etc)

A few issues with losing a big proportion of your muscle tone when losing fat - it is unlikely to give you the shape you want, and you could end up looking proportionally bigger, eg if you keep the fat on your belly but lose muscle from your upper body and legs, your waist will look bigger.
If you lose a lot of muscle, the amount of food your body needs just to maintain your weight would be a lot lower. Meaning that you would have to stay very low calorie in order to maintain. In reality that's almost impossible and is the reason most people put weight back on after a strict diet, as eating 'normally' is more than they need and they add weight even while being sensible.
You are also at an age where we naturally lose muscle year on year and if you want to feel healthy you're better off trying to work to keep some, not get rid.

When unpicking goals for most people it's about losing weight and changing their shape. To do that you need to think about focusing on fat loss, which can only be done gradually, and possibly some exercise (not for calorie burn, but to retain muscle - that's the 'toned' look most people think of)

I’d give yourself a year instead, and don’t do anything drastic (like the fast800). Instead, overhaul your diet to be generally healthy and cut out the refined carbs. And most importantly, find a cardio exercise you can do for several hours a week, and incorporate weight training. The bit that everyone tries to ignore in weigh loss is exercise - because of the usual “it’s 80% diet” which I’m sure is perpetuated by the diet industry to keep you in the trap. But past a certain age, regular, vigorous exercise is the only thing that will keep the weight off, unless you want to live on starvation rations forever.

i did couch to 5k, and since then I aim for 3 runs a week, of a combined total of 3-4 hours a week. Sounds like a lot, but spread over the week it isn’t really. First time in my adult life I can be slim without watching what I eat. And I’m healthier too! It has worked for the last 6 years, so sustainable in the long run (pardon the pun) in terms of keeping weight off.