Most effective way to loose 2.5 stone

[fallofgiants]

I don't normally weigh myself, but we are getting our bathroom done and the scales were out.

I used to be 11 stone (I'm a 6ft woman) and I looked great. Fast forward 3 years, 2 kids and a lockdown later and I'm 13.5 stone (2.5 stone heavier).

I used to go gym about 3-4 times a week, and could eat anything.

I now struggling to fit exercise in. I managed to get into a lunch time running/weights routine after mat leave but while we were still working at home.

No I'm back in the office, with 2 kids under 3.5 years, I just don't know how to fit it in.

Any tips?

I think I feel a bit extra shit as it's the week before my period where I am so insanely hungry that I'll eat any old rubbish.

If you've been in the position yourself, how did you get back down to your usual weight?

Thanks in advance.

This is not the advice you want but the answer may be - go to the gym at 5am or 8.30pm.

Running first thing in the morning before the rest of the house is up. It's not easy to start with, but ime is the best and easiest way to get it done and get on with your day.

Diet is more important than exercise for weight loss. Limit your calories to create 500kcal a day deficit. This equals 3500 cals a week = 1lb weight loss a week. Sustainable and healthy.

Exercise might motivate you to eat better but lots of high intensity cardio eg running could make you really hungry. So you end up eating loads and not keeping the deficit.

Lifting weights helps you lose weight in a way as increased muscle mass increases the rate at which your body burns calories at rest. 3 x 30 mins a week is a good starting point. This and walking lots of steps.

I've lost a stone doing the above. It took 3 months

I run at 5am as it’s the only time I can fit it in. I get back, have a shower and then get the kids up. I much prefer to get it out of the way first thing. I sometimes do weights or yoga in there evening if I have time.

Ooh hello, are you me? Only one child here but I’ve also gone from just under 11st and 6' to over 13.5. Following with interest as nothing is working for me so far!

Thanks all. Yes the "out of hours exercise" is probably the answer.

For the morning runners any tips on safety now the mornings are dark? Is it worth buying one of those body/head light things?

Intermittent fasting + low carb + exercise. I have a rebounder i got from argos for £35 which according to my fitbit (not taken as gospel of course) burns 500 calories an hour and I do it for 40-60mins towards the end of a 16hr fast while watching Netflix

I used to do the 30 day shred quite religiously. It’s only 20 minutes so I could always squeeze it in somehow. I don’t do it now I’ve got more time for running, gym and yoga but I really enjoyed it at the time.

But I’m sure you know, it’s really about diet. I did 5 2 to get the baby weight off. Also tipped the 13 stone mark at 5’10. It’s a long hard slog.

You really need to start with diet. Exercise can help you maintain weight but unless you start marathon running you will not lose 2.5 stone without significant changes to what you eat. My Finess Pal?

Also, if you are carrying extra pounds you need to watch out for excess strain on joints. Might be better to start power walking rather than running.

Body lights are good OP. I would see if there are other local mums/friends to be who would also be keen to run too.

Having tried them all, I no longer agree with the diet methods, keto, IF, SW, etc.

Eat less, move more. If you haven't the time to move, you will need to factor it in at antisocial times. Do it at home with equipment or a dvd when kids are in bed or before they get up.

Plan good meals, don't deprive yourself, but make sure you are conscious of what you are eating.

I like a head torch - I find the body torches very annoying. My favourite ones are Alpkit, but the Decathlon ones are decent too. You're looking for something light and simple to use. I don't use mine to be seen by traffic, as I run mainly off road; I use it to see where I'm going.

It is hard when your dc are that age...don't beat yourself up. I agree with others - it is mainly diet and with dc around I found the easiest thing to do was to cut out/delay breakfast though mine were older then so no broken nights. And avoid alcohol, maybe just once a week. Any exercise you can do is great but I think with time so limited, the main thing is sleeping well (!), being active when you can and reducing calories sensibly. Strength training is brilliant but you do need to be able to train consistently and know what you are doing - I think it is often easier to fit in a fast walk, run, or short HIIT in your living room. Is there any chance of a regular weekend commitment - boxing or bootcamp in the park?, perhaps fitted in with family outing, makes it easier to stick to and plan around?

Have you tried fIit or whatever it’s called? Short but intense exercise for 15 minutes.

Replace wine with vodka and diet lemonade or diet coke. 1/10 of the calories

Exercise will make you feel hungry and so you'll want to eat more. You need to eat filling, nutritious foods so that you're less tempted to fill up with crap. Soup is easy to make and filling. Lentils and beans are good too. Find out what your calorie requirements are for your height, weight and activity level, and cut by 10%.

There are loads of apps/ fitness programs offering free trials OP - have you tried any of those? OYG Davina, the Body Coach, Les Mills on Demand - you might find one you really enjoy and can fit classes in around everything else. There's tons of free stuff on YouTube as well and on the NHS website.

I found the C25K app really helpful - finally got to running 5K and then stopped for the summer hols, must start again! - and as a PP said, the Shred is excellent . I've been there with two small DC though and it's very tough, DTS1 in particular is still a bad sleeper and some days I'd just be too exhausted to move, let alone exercise!

Is there a particular diet you're planning to follow as well or simply eat less/ move more? I have about 1.5st left to lose so will be watching for any tips

I think you might find it more useful to post in one of the 'weight loss chat' topics.

Exercise is terrifically good for you on many levels, but it will be marginal for weight loss (until you can run for longer times, you'd be looking at a couple of biscuits or a moment of unguarded madness with the cheese level of calorie deficit). In terms of self esteem and motivation it might pay off, though, plus hpgeneral well being and health.

My top tip for losing weight is to stop drinking alcohol. Empty calories, and generally leads to the nibblies.

For safety when running in the dark, I'd get a head torch if there are any sections of your route that might be uneven (or hazardous in any other way). Plus consider hi-viz straps or jacket (try cycling shops) or Safety Skin (reflective stuff that looks like a stick deodorant and you can put on skin or clothes) and LED arm, waist or heel lights

I've lost 7kg in 3 months through no changes to diet/ exercise apart from starting intermittent fasting.
I've always been a snacker but somehow now manage not to eat before noon - it only took 3 days to get used to it.
I've always walked loads and done various exercise but restricted hours for eating works really well for me