Tiny steps to weight loss

[Angels1111]

I'd like to lose weight, but have post exercise malaise (too much exertion leaves me fatigued for days), so any proper steps towards it I end up falling off the wagon very quickly.

What are some tiny steps I can take? Small changes to eating habits? Or the tiniest exercise?

Food is the biggest thing so yes I’d say tiny changes, just cutting back (not out) on anything you know is really bad. Don’t cut carbs as it sounds like you need the energy. Also drinking more water if you’re not already. Hope things get easier for you op x

Thank you!
Good point on needing the carbs. But I sometimes "fuel" tiredness with chocolate or a juice could probably cut that out in favour of napping/breathing. Habits are so hard to change when you're already tired so I appreciate the support!

I lost loads weight startling quickly just by cutting out all sugar and snaking, and my diet wasn't that bad to begin with (I didn't have much to lose).

I can't exercise at all (chronic fatigue) and am just about house bound. I went from a size 14/16 to a 6 by diet alone. Started off with meal planning, then IF and then calorie counting. I too it slowly in order to make sure I didn't make myself worse. It was slow and steady but that's not a bad thing and I've maintained.

Oh wow that's amazing. I need to apply myself in this area. Some days I don't have any sugar at all..then I have a "tired day" and use sugar for "energy"...I need a different strategy

Wow good on you, that's awesome. Did it help your fatigue? I use food to try and pick my energy up on a down day and need a different strategy as it doesn't actually work !

What helped me:

• logging what I ate (I used my fitness pal). Helped me understand quantities and getting the most back from my calories. Eg, this led to me changing breakfast from cereal (waste of calories as didnt fill me) to plain yoghurt, granola & smal portion of fruit (more filling)
• plan regular meals
• more protein & veg, fewer carbs
• drink more (easy to fall in the trap of eating when it's actually thirst you're feeling)
• don't buy biscuits etc (or whatever your downfall is).

I very quickly stopped having an afternoon slump, where I'd long for a nap. I mean, I'd have one if I could 😂 but no longer feel it's a battle to make it through the afternoon.

If you drink milky coffees (lattes etc) try to cut those out. 2 a day is basically a meal. Plus you will save money!

I’m going to be difficult and completely disagree with @WanderInMyTime ! I’ve got into the habit of having a milky coffee or hot chocolate every morning at work instead of hitting the biscuit tin. One biscuit (or 5) is never enough, and the milk seems to take away the sugar craving. I bought a relatively cheap milk frother from Lakeland and take it in to work in a flask. I do agree about the cost of takeaway drinks, though. £4.25 yesterday for an oatmeal cappuccino in Costa! I had to lie in a darkened room…

I have PEM due to CFS and have lost about 3 stones now gradually since Sept. I have been taking a low dose of mounjaro, and small changes to diet. I have a smoothie now for breakfast, snack on protein such as boiled eggs and have reduced my portion size. I haven't been able to exercise at all, so has all been through dietary changes. I used to binge eat, which was linked to fatigue, but the weight loss injections have really helped to curb this. Good luck!

I often eat my meals off a side plate, it keeps portion size down naturally, and if after twenty minutes of finishing I am still hungry I can have a second helping, but more often than not I don't need more food.

@Tutorpuzzle Totally agree that a coffee is better than a biscuit! I have just had a bit of success swapping lattes for green tea. I mean, it's miserable but it's a decent drop in calories.