Reduced calories, walking and putting ON weight 😭 Help!

[Thisisthelaststraw]

Hi, I couldn’t really do with some advice. I’ve been reducing my calories and walking (20-30 mins per day) and I seem to have put on 2lbs!

A little background.. I’m 41, history of a stroke (no deficit thankfully), ex smoker. I’m obese at 17st 12lbs. I have a large fibroid that can’t be removed due to medical history and current medications.
I have major depressive disorder and GAD.

Since the stroke four years ago I’ve been practically a hermit. I did work but outside those hours I stayed indoors and I ate. The fatter I got, the more anxious I got, the more I ate. I broke my leg last summer and haven’t walked (not that I did much anyway) properly since.

Final straw was my doctor telling me a few weeks ago that my blood pressure was high and it was probably time for medication for it.
It scared the shit out of me so I asked her to hold off and give me a few weeks to see if I could shift some weight.

Finally to the point (😁) ..
I started that day in the doctor’s at 18st 8lbs. I got a fitbit and have been taking my blood pressure at home. Ive been walking outside and at home on the treadmill every day. I’ve reduced my cals to about 1400 a day. I’ve cut out red meat, deli meats, sweet treats and salt as much as possible. Swapped all white bread, rice, pasta for wholemeal and don’t eat much. Having oceans of healthy veg, no oils. Only milk in tea, no glasses or bowls of cereal. Minimal low-fat cheese maybe once a week. Not having much fruit but some. I’m drinking lots of water but maybe not enough?

So I got down to 17st 10lbs as of 3 days ago. Today and yesterday I’m 17st 12lbs! Wtf?

TMI - I’m constipated and haven’t really been regular for a couple weeks. I take iron tablets daily due to anaemia. Maybe that means something?

A major positive is that my blood pressure is now in the normal range and my resting heart rate has gone from 95 to 80.

I suppose I’m just looking for reassurance that a rise as opposed to a pause is still okay and the weight will come off if I keep going.

Any help much appreciated and thanks in advance if you’ve read all of that 😁

Ok I’m not an expert. But I’m wondering why you have cut out meat and cheese but kept bread and pasta if you are tying to lose weight? And why cut red meat if you are anaemic? Seems odd.

You have done amazingly well to lose weight, reduce your BP and heart rate so quickly - thats a great result. And you clearly have a lot of determination to have overcome so many heath challenges.

Personally I wouldn’t worry about it going up a few pounds, it will come and go a little and it might be the constipation, water retention, the time in your menstrual cycle. It’s the overall trend that matters.

Iron tablets do tend to cause constipation. Why dont you ask your pharmacist to recommend a mild laxative? Now you have started to eat a better diet with lots of veggies this might improve over the next few weeks and you wont have to go on taking them.

There’s lots of evidence that exercise will improve your mood so in time you may feel able to join a walking group or class to socialise a bit.

Hi, thanks so much for replying 😊

I cut out red meat because I’ve heard and read that it’s bad for your gut and is linked to bowel cancer. I’d assumed that only really meant processed meat like sausages and deli meats but I recently watched a documentary on Netflix called “Forks over Knives” and, being health anxious, it scared me so I cut out all red meat. Regarding the bread, rice, pasta I’d say I’ve only had each once since starting the changes. I just mentioned because it’s usually a suggestion and I wanted to say I’m already doing it. I cut down on dairy because of the same documentary.

I’m finding it difficult to get the protein right I must admit. I’ve always hated fish but I’ve been eating it maybe twice a week. I still eat chicken and I’m trying to find veg/legume sources and I’m also adding new things to my diet like hemp powder, ground flaxseed, nuts and chia seeds.

I think I have shifted fat some way or another because I definitely feel my jeans baggier.

Thanks again for replying. You’ve given me the lift I needed

Please don’t eat food you hate ( fish ) - there’s no need ( unless of course you only like a tiny range of foods ). Better to find delicious and healthy food that you love - there’s plenty out there.

Because it needs to be a whole way of eating and not just a diet that you force yourself to follow for a few months. Or you will just put it all back on when you stop .

Are you eating eggs ? Or just chicken and the disliked fish ?

I’ve not seen any evidence that’s there’s risks associated with a modest amount of red meat ?

Nuts are great. I make a ketogenic bread with nuts and seeds. Not because I eat a keto diet but because I have to avoid gluten and GF bread is usually nasty. And l add them to salads and yoghurt.

Mostly I eat LCHF so I’m afraid I don’t know much about calorie counting . CC is too technical for me and I’d get hungry #greedy

Hopefully some CC experts will come along and advise you properly. Have you joined one of the Mn support threads for weight loss ? lots of people find that very helpful.

How many calories are you burning on your fit bit? Aim for about a 1000 calorie deficit and no more.

Keep up with red meat, what about eggs?

Are you due your period?

The 20-30 mins walking is Great for your physical and mental health. But it’s not going to do much to help you lose weight. Assuming you are walking a mile, that’s probably 100 calories. So a small Kit Kat.

If have a latte and a muffin I would have to run 8 miles to burn it off. Now I’m lighter than you but even so, that’s more than an hours running for me.

Even when I was training for a marathon and runing 30 miles a week
I never lost an ounce. I only lost weight when I did LCHF and IF.

Please don’t think I’m saying don’t exercise - it’s VITAL for your health. Just don’t count on it for weight loss.

Hi, so sorry I didn’t get back sooner. Honestly I forgot as I haven’t been on MN in months and not used to checking back.

I’ve had a quick look at the Fitbit stats and I average about 2,500 cals burned per day and I eat between 1400 and 1600.

I have been eating eggs and extra egg white for protein as I’ve cut out red meat but I had planned on skipping them until I realised I know nothing about good food sources of various macro and micro nutrients.

I’ve been considering alternate day fasting (not modified) for a couple of reasons. I’m very overweight with about 6st to lose and I’m addicted to food. I need to overhaul my food choices, manage emotions without food and learn to be a bit hungry without a snap decision to binge. I’ve also done a little bit of searching (I would say researching but really it was just YouTube) on the topic and it seems ADF is the best of the IF protocols for obese people.

What I can’t figure out is if ADF allows for fat adaptation then why eat non-keto on an ‘eat’ day because to my mind that’s asking your body to do two things at the one time. Burn fat and burn sugar. 🤷🏻‍♀️

I’ve mentioned I had a stroke, so though keto does appeal to me and I’d absolutely do it if it wasn’t for my medical history, I’m afraid to do it. I’ve read the articles and watched countless yt videos explaining the surprising good changes to LDL and HDL but I wonder about triglycerides. I take aspirin and a statin every day so I wouldn’t want a high fat diet interfering with the action of those meds. I suppose I also want to live my new lifestyle changes and eat a balanced diet once I get the weight off and I think it would be easier to transition from ADF to 16-8 IF as a lifestyle as opposed to keto for life.

I could very well be taking through my ass 😂 but so far they are my thoughts.

A few other things..
I don’t mind the fish. Ive liked the salmon I’ve had so far. I eat tinned tuna and salmon too. Not sure I can stretch to other fish as I heard they can have worms in the flesh.

The walking is simply to get me out of the house most days and get me moving. I’d hope to improve my heart health and mental health by getting to the recommended 10k steps a day. At the moment it’s extremely difficult because I’m so unfit. I want to change that.

You’re probably both gone from the thread now but just in case you see this, thanks so much for taking the time to offer advice and help. I’m very grateful

Oh and yes, I’m due my period in 5 days. I wouldn’t be surprised if it had some effect on my weight as I have brutally heavy periods due to the size of my fibroid.

Hi, I wouldn’t look too much into keto vs If etc. I would just concentrate on getting and staying in a calorie deficit. Getting out and about walking is great for your health but losing fat is predominately through eating habits.

I’d also try getting some light weights and do simple sets at home. Have a look at James Smith, very no nonsense online coach.

Hi Ginger, thank you
I’ll look him up for sure. Could do with a little guidance.

You’re probably just holding water weight just now as your period is due. I put on about four pounds.

It seems like you are doing all the right things.
Don’t worry as you know by your clothes you ARE succeeding even if the scales don’t confirm that yet. They will after your period!

Keep it up, you’re doing great.

That amount of weight gain means fuck all.

A litre of water weighs 1 kg. If you drink that in a day, does that mean you've put on 1 kg? Of course not.

You should be weighing once a week or month. Because weight is bullshit and fluctuates constantly. You could weigh yourself 3 times a day and get a different weight each time.

What you're doing is working. So just keep doing that.
Don't look for quick fixes. Because they won't work long-term.

Just do what you're doing and keep doing it.

thank you both. I’m not going to let it get away from me this time.

Please don't switch to LcHF. It would be a health disaster for you. Your 1400 calories are perfect. Well done!

You may want to double check your calorie counting in case it's not accurate. For example , I use myFitnespal, but I either check for the green tick ones (which are certified) or check against other sources the first time I
Use them. The app carbs and Cals is definitely accurate, although basic.

Other than this, continue to focus on getting a varied diet and creating new eating and exercise habits which can become permanent. A small amount of changes at a time is better than more unsustainable ones.

@Notthebloodygym thank you

I use the Fitbit app to track all food and water. I am hoping it’s reliable.

You need to look for the green ticks. MFP have verified those as accurate, as sine people write rubbish figures in . Also use the photo bar code thing-it does it for you. I didn't for ages as I don't use processed foods, then I realised that it's useful for lots of everyday basic stuff and ingredients.

If you put on weight one week, it's no big deal. Just keep going and logging snd cresting good long term habits and it'll come off slowly.

I think its much harder to lose weight as you get older.
Ive been tracking my cals and exercise too, and it took me a month to even lose half a kilogram.
Saying that, I do feel better in myself and less sluggish and clothes feel slightly looser, but not enough to drop a dress size. Its a bit disheartnening, but just keep on, it will take time and there are other benefits to healthy eating and weight loss that you wont see on the scales

2 lbs is nothing, keep going you are doing great! I always gain and have an increased appetite just before my period. The scales will go down again. You should consider trying couch to 5 K (nhs app) when you feel a little fitter. It really lifts the mood and while it doesn’t necessarily help with weight loss I do think it can help keep you focussed on healthy food choices. Good luck.

Branleuse, I've found that too. I understand that developing muscle helps a bit to counteract the gains (which are as a result of muscle loss as we age).

Thank you all so much! I’m feeling a lot more positive (and realistic) about it now.

I’ve read doing weight training (is it anaerobic?) is good as lean muscle helps with weight loss to. I obviously won’t be trotting along to a gym for a session to get ripped any time soon but I wonder if any of you know if resistance exercises would help as a starting point? I’m thinking using my own body weight will be a good start.

*too

I battled with fluctuating weight from age 20-30. I then changed my diet completely after being with a new partner. I've been a stable weight for a decade now.... The answer? I'm give you a sample menu
Breakfast : x2 scoops of huel (AMAZING STUFF) Makes a massive shake which sounds bad but it's got all the essential nutrients in it.
Several lattes with FULL FAT MILK
Lunch : A massive handful of quorn sausages plus loads of hummus and loads of carrot
Dinner: something like fish curry or lentils with rice (massive portion if hungry)
Snack :just one packet of crisps
Lots of hot drinks (not caffinated)
I'm telling you...... It works - stick to the same thing everyday and change the menu every couple of weeks!
Perhaps up your game to 30 mins exercise and you're there.

Get the HappyScale app. When you log your weight in it regularly, it works out what your current weightloss rate is. I'm on WW and weighing every day (I always go, though) and it's stopping me freaking out when I temporarily go up a pound or two.

Plus iron pills are awful for nicking you up! I take mine first thing in the morning, after a 💩 otherwise I'm constipated for days.

Ps...... What I didn't say is I was brought up on a vegetarian diet with low fat yoghurt and skimmed milk.... And loads of bread. I used to feel terrible. I switched FULL FAT no SUGAR. HIGH PROTEIN. feel so much better. Eat things that make you feel good.

*blocking you up.

Not "nicking you up" WTF?!