Fat to Fit - quickest route?

[KetLimePie]

I think it will be running (c25k) but welcome your thoughts. I’m 5’4”, 13st, menopausal and pretty unfit. I’m very lethargic and can’t face tackling my eating just yet. My thinking is that if I get a bit fitter physically and get some endorphins going, I’ll naturally want to eat better.

Has anyone gone from fat to fit fairly quickly (In months, not weeks)? If so, how did you do it?

I was pretty fit before I hit my 40’s and a size 10 so I know that I can get in shape again (I did lots of body pump and clubbing!)

I have but it's really hard to do it with exercise alone.

I'd say it's mostly about your diet and then exercise just helps.

Unfortunately, it's diet that will deal with the fat.

But you are right, exercising is so good for you in so many levels that it'll help.

I did it by taking up running - it was the only thing I could fit in (because I didn't have to turn up to a class) and it took me ages to actually like it.

Do you prefer to go to classes? Or do you fancy a sport? Have you ever hired a personal trainer?

Thanks for replies. I know diet is key, I’m just finding it so difficult to change my eating habits at the moment. I do know that once I get going with exercise I tend to naturally make better food choices (and vice-versa tbf). I’ve wasted hundreds of £ on personal training and gym memberships in the past. I prefer to go it alone. I do have a Les Mills membership, but haven’t done any of the classes yet. My lethargy is a bit overwhelming. I tend to get to a point where I think “fuck this” and then I do get my arse in gear. I think I’m at that point now.

Running is the best way to improve your fitness quickly and couch to 5k is an excellent plan but it won't help you lose weight quickly, you need to clean up your diet too.

The usual calculation is that 3500 calories = 1lb of fat. Running 5k burns about 300 calories.

It is true though, that once you get the running bug, you switch from wanting to lose weight to look better to wanting to run faster and that is a much better motivator for sorting out the diet issues.

Does lethargy = depression?

@yeOldeTrout - to an extent yes, low level at the moment and I take medication for it. I think it’s a combination of MH and menopause. My GP keeps pushing me to do exercise, I just need to get started. My instinct is that C25k might be a good start. I don’t expect to be a size 10 in 3 months, it would be nice to be back to a size 12 by March though.

Running is great. However it is possible to still be overeating. I would suggest getting a fitness tracker such as FitBit where you can log what you eat against your activity. But if you don't want to do that you could just consciously cut all of your portions (say by half or a third) down from what you normally eat and not eat in between meals and see how you go.

I'm in my forties and your height but 11st currently, I need to be 9st 7 ish, I did C25k and I found it made me really hungry

I lost 24lbs in 2016, I'd injured my back at the gym and couldn't do any exercise, just by doing low carb

I was like you exercise wise but new full time job means I can't seem to find time for the gym and HRT means I feel great but not helping the weight loss

I've spent years trying all sorts of diets and exercise plans.

I did lose several stones a few years ago through a plant-based (with very little processed food or junk) diet. I also did c25k and then joined a running club so I'd do club once a week plus a couple of 5k runs. I lost about 3st in just under a year.

As is often the case, I put it all back on then gained another stone this year during lockdown.

When the gyms opened again, I started going every day at 6.30 and did c25k from the beginning on the treadmill (I've realised I don't hate running-I just hate running outside!)

I did that for about 1 month but with no changes to my diet, I only lost a couple of pounds.

Then I started meal planning and kept calories low. I focussed on macro splits and low-cal high-density foods with protein. It's boring as hell but in 6 weeks I've lost 17lbs.

I'm still going to the gym and doing a slow run every day. I average around 5-6k in 40 minutes and am increasing my time to an hour on the treadmill whilst lowering my calories a little.

It's a huge calorie deficit but I have a feed day once a week with more carbs and calories which helps to reset metabolism apparently.

It's not a long term plan- I'm going to change it up in a couple of weeks and increase my calories a little with different foods- but it's been a brilliant kickstart.

I feel so much fitter and, like you say, the exercise helped me get into the right mindset then it was much easier to get the food right.

Seeing it as an 8 week plan has also really helped as I know I can change it up once I've achieved this goal. Then I'll reassess and replan.

I don't know if that's any help to you but it's certainly worked for me!

Low carb

Oh god, don't try taking up running and low carbing at the same time. You really will be exhausted then.

I'm trying to get fitter too. I was doing really well pre covid and was lifting weights etc and my stamina was doing well. Then it all came crashing down.

I've just completed week 4 of couch to 5k and I'm impressed with it. I've been doing it on the treadmill as it's cold and dark up here. Then today I did an extra 5 min run as I'm scared about week 5.

Totally get what you're saying if you start exercising you'll eat better as you don't want to waste the good work you've done!

I've been intermittent fasting - definitely not for everyone and it's not great but it works (so far). I do 5:2, 2 days water fast on Tuesdays and Thursdays and then eat normally the other days. Sometimes I count my calories if I notice myself getting back into bad habits.

Also I've noticed eating actual fats helps me feel fuller. I always feel I could eat a big bowl of pasta and feel hungry later. However that's because my eating was messed up by Slimming world (which does work for some people but not me). Now I'm eating more fats e.g. olive oil, walnuts etc. To curb the snacky hunger.

All good suggestions here re: diet. I have lost weight successfully on LCHF, but it isn't sustainable for me. I think good old fashioned calorie counting (logging on my Nutracheck app) will be easier. See, I have all these apps and keep buying gym gear but not doing anything with them...

...but... I've only just gone and bloody done it! First day of C25K 😇

I knew I was at that F.I! point

Joe Wicks is worth a try. Both recipes and exercise type.

@KetLimePie

...but... I've only just gone and bloody done it! First day of C25K 😇

Well done!!

Vitamin D supplements might help if you don't already take one. Government recommends we should all take it at this time of year. Also I found a smart watch with a pedometer really helped me as they are designed to help you keep moving throughout the day. Like you, my eating has got healthier as I've settled back into exercising regularly.

I have gone from a 16 to a 10 since lockdown - changed my diet, but supported by a mix of HIIT and running. I like fitness blender for HIIT - really really hard, but also time efficient and amazing exercise. Free on YouTube.
Good luck and well done on starting C25K!!

Wow! Well done @BewareTheBeardedDragon, very inspiring. I’m not a fan of hit (my weak bladder doesn’t like me jumping about doing burpees). I will do some weights though.

@ifchocolatewerecelery - I’ve just started taking vit D, along with a skin, hair & nails supplement this week so will see how that goes.

@randomsabreuse - I know lots of people do Joe Wickes, I just can’t take to him. I think it’s because his voice reminds me of my friend’s wanky ex-h.