Lots of weight to lose - can’t exercise

[NoJetter]

Is anyone else in the same position as me?

I have 3 stone 8 to lose to get me back to pre children weight. Since I was pregnant with my youngest (now 2) I’ve suffered chronic back problems. In June it got so bad I was housebound for months. I’ve just had surgery and touch wood starting to improve and can now walk again.

However I can’t bend, lift anything or twist for the next few months and have to keep my back completely straight so I can’t exercise. I really want to lose weight so need to do this with diet alone. Anyone care to join me?

As you are able to walk around, can you go for walks? Even at home? think you will be able to make changes with diet (& also walks if you can)

I lost a lot of weight when I started my career as walked 30 min to work & 30 min back so despite not being ‘sporty’ exercise I believe it makes a difference

Yes I can walk now which is great as I’ve basically been stuck in the house for the last 6 months and gained an extra half stone on top of what I had gained before. I can walk for about 45 mins now so will make sure I walk every day. Hopefully that combined with healthy diet will help shift some of the weight. That’s good to hear walking helped you lose weight!

Small movements all day long and walking as much as possible will add up, especially while being more careful with what you eat, and it's possibly a better thing for bodies anyway than ruthless exercise. I don't think we were "built" to run miles and so on every day anyway, people who do that often knacker their knees.

Do you have a physio or someone who could recommend strengthening exercises or things to do to help you recover?

45 min walking is at least a few hundred calories... tbh I think ALL diets work as they make you pay enough attention to what you are eating/reduce calories. Exercise is just a bonus/speeds things up. Good for health & mood though

I wouldn't worry about not being able to exercise - it's your diet that will help you lose weight. You have to do a lot of exercise to make any difference! According to Dr Jason Fung (who wrote The Obesity Code) exercise accounts only 5% towards weight loss, with diet the other 95%.

That's not to say that exercise isn't good for you, of course - especially in helping you with your mobility and strength.

Oh wow 95% diet sounds great! Well I’ve made a start with the diet today and have been for a walk in the park with my children. After not being able to walk more than a few steps for the last 6 months I don’t have much strength at the moment but I’m going to keep active around the house and go for walks and it should hopefully build my strength back up!

Just to give you an example @NoJetter, when I did the C25K (which I really recommend!), by the time I got up to running for 30 minutes, which generally was 5K, that burned around 320 calories.

It's very, very easy to eat/drink 320 calories! So unless you are running for 30 minutes every day it will be hard to create a significant calorie deficit!

Ah thanks BIWI. I did couch to 5k before I had my children and I loved it. Went from a complete non runner to doing a 10k! I didn’t count the calories I burnt then but I lost a lot of weight (for my wedding) but I was doing a low calorie diet so not sure if it was the diet or the exercise. Like you say 320 calories is very, very easy to eat or drink so hopefully as long as I stick to my healthy eating and walking I should be able to do it, thanks for this it’s made me really hopeful.

Hi @NoJetter have a look at the Human Being Diet. There is a book The Human Being Diet: A Blueprint for Feasting and Fasting Your Way to Feeling, Looking and Being Your Best
Book by Petronella Ravenshear
There is a group on Instagram with a love every Tuesday. It’s hard to start off with but the weight falls off and no need to exercise apart from walking if you want.
It’s a combination of low starchy carb, low sugar and good amounts of protein. After the first week of so you don’t feel hungry.

I completely agree that diet is what makes the difference... it’s REALLY easy to knock back 320 calories (glass and a half of wine/half a family bag of crisps [blush🍫], a magnum.... ) - I can manage all 3 on 1 day no problem 😉

I think a regular exercise habit (including simple walking) makes you feel better/healthier though so helps

Just to update I am down nearly 4lbs since I posted this thread. I’m sticking to under 1200 calories, no particular diet other than lots of vegetables, whole grains, cutting out junk. I’ve been walking at least half an hour each day and feeling stronger already. Thanks to everyone who replied for the words of encouragement you made me feel like it was possible.

@NoJetter: well done, 4 pounds in ten days is great going 🎉🎉🎉

The plan sounds v similar to what I’m doing (I do 1400 cals or so a day though) - it does work. I’m sure the walking is also helping

Just bumping this in case anyone is in a similar position...

Since 1st January I have lost 1 stone! No exercise apart from a bit of walking and have been sticking to about 1200 calories. I still have 2.5 stone to go but feeling healthier already.

That's really great!!! Honestly big clap for you!

Well done, OP! Very inspiring.

Well done! Losing weight is all about the food! However, back recovery is all about the excercise. Well done on walking, that is so good for the back. Hopefully your physio has given you some excercises that you can do aswell :)

I also have about 3 stone to lose and recently joined noom. It is really helping me sort my relationship with food. I'm 3 weeks in and half a stone down so far all on free trial.After that ends it goes to about £17 a month which I know is quite a lot but I reckon I'm more likely to stick to it than if it is free and it is all about diet really. I have been doing under 2000 steps a day which is what it sets as my target at the moment so feels achievable