Getting discouraged now

[MichelleofzeResistance]

I lurk a lot taking advice here, and have been dieting since Feb last year, during which I lost probably just over two stone. Since October, I've lost nothing at all and am stuck at around 12 st 12. I relaxed the diet slightly for a few days at Christmas and gained four or five pounds which I have not been able to get off again.

I'm disabled and chronically ill, and so most days exercise is out of the question: getting upstairs and getting dressed can be a marathon, so there's a lot of time doing very little. I've been dying to get back to doing some yoga and walking, but managed a mile yesterday with the dog and can barely move today.

I don't eat refined carbs or grain at all. I eat less than 20 carbs most days, non starchy veg, protein, a few nuts, peanut butter, a little goat's cheese since I'm dairy intolerant, maybe a small glass of red wine 2-3 times a week. 6 squares of very dark chocolate a couple of times a week. Non dairy yoghurt and berries daily since not getting dehydrated is a daily battle and without that I struggle. And that's it, I don't cheat. It usually comes to less than 1200 calories a day, often nearer 1000, and I don't eat before noon so fasting going on in there too. The only time I really managed to steadily (and very slowly) lose weight as opposed to just not gain it again was doing 800 cals. I know it's not unknown with people with my condition; we just can't move around enough to burn off much more than that.

It feels like an endless battle to run fast enough not to regain the weight I managed to force off, while never losing any more, and I really would like to lose another stone at least. I feel like I never get to eat anything I like or enjoy, I'm bored silly and fed up with it all after a year of this privation and restriction, but not willing to balloon back to 15 stone.

Anyone got any insight or ideas that might help please?

And yes, do know the answer is probably to stop the chocolate, wine, cheese and anything else that makes the diet bearable, and stick wholly to salad with tiny amounts of protein.

That sounds really hard. Have you thought about feeding your gut biome instead of feeding yourself? I'm trying that at the moment. So I'm less restrictive on vegetable carbs- things like Barley in soup, almonds, prunes... lots of raw celery and carrots. I'm taking a probiotic as well, and have some sauerkraut brewing to try and increase my biome diversity.

Life has to be worth living though, right? And keeping 5% of your weight off long term has huge benefits, so don't despair.

That sounds really tough OP. Sounds like you're doing the right things diet-wise. I can see how the idea of giving up your few treats is depressing. Have you thought about cutting down on the nuts and nut butter a bit? I know they're nutritious, but they also pack a hell of a calories/fat punch.

You're very kind

Having a very bad hate-this-bloody-body-and-it-hates-me day, and yes the reality probably is that everything except the veg and the protein must go if I don't want to regain. It's particularly hard in a bad patch where pain and feeling ill all the time is a thing as trying to comfort or treat yourself as a distraction from it becomes hard to resist. Even if it's just with a third of a glass of wine or six tiny squares of sugarless chocolate. And that probably is going to be the permanent situation. I wouldn't have tried the very few bits I had at Christmas if I'd known I'd have immediately gained those pounds, I'd hoped it was just water weight from not being used to the sugar and it would drop again quickly.

Pickle would you recommend anything I can read about biome? I haven't heard of that before and it sounds interesting. The diet I follow is a sort of keto based on medical recommendations, but it's to try and control fatigue and cell health than weight loss.

Gosh, you are doing well with your food choices and cutting out processed foods. I wonder if you have a hormonal imbalance or lack vitamin D?
Does your disability and condition allow you to use a vibration plate? 10 mins of doing squats, plank and calf raises, press ups, tricep dips etc might help you build muscle. But I appreciate that those exercises might not be possible.
As 800 cal worked, I wonder if you could reconcile yourset to 2 days of 800 per week in order to get the scale moving? Mixing things up is supposed to be good for the metabolism.

Vit D is chronically low, part of the condition and I take supplements for it - possibly not enough though! No blood tests since the pandemic started. The 2 days a week of 800 is a really good idea, that sounds much more bearable than long term 800 plus I get worried that I'll set my metabolism to get used to it there. Thanks Diana

i’m disabled and housebound and take a lot of medication that contributes to weight gain. for years i was convinced that the only way i could lose weight was protein shakes at 600 cals a day.

i’ve had a revelation tho by starting to use My Fitness Pal. i log everything i eat or drink (down to a spoonful of horseradish with my roast beef) and have lost 2.5 stone since november.

i have a lot to lose so it’s going quickly at the moment. using the app tho has showed me how those ‘secret’ calories can add up to an excess. it works out my daily allowance based on my weight and activity level and also shows macro breakdowns of fat, carbs sugar etc.

i haven’t increased my activity level as i have arthritis and am shielding. however i’m steadily losing, which is something i thought i couldn’t do. i’ve actually been referred for bariatric surgery, but have for the moment decided against it as it seems i can do it for myself. i would have had to relearn eating in any case.

i also took xmas off and gained 5lb. this has now gone along with a further 4lb since then. i don’t eat rice, pasta, bread or potatoes and i cook a meal every day with fresh meat and veg. i’m sleeping better and my back pain isn’t as severe.

i’m not suggesting that just because i can do it, it will work for you. but the app was a real eye-opener for me and i wondered if it might help you.

You should have had blood tests available. I did though chose to not go since lockdown hit.

As you have health conditions you should speak eith a medical professional about this. It's the safest way. Get blood works done and get dietitian referral.

This is one article- there are many, look at anything about prebiotics and probiotics. I wouldn't buy probiotics unless you are feeling flush- they are quite expensive and may not work once you've eaten them, if you see what I mean. The best way to get diversity is to eat diverse foods- both for the friendly bacteria in things like cheese, yogurt and live sauerkraut, and the bacteria friendly food in prunes etc!

Something like 90% of the genetic material in our body is in our gut microbes! Phenomenal idea.

www.medicalnewstoday.com/articles/323490#takeaway

www.gutmicrobiotaforhealth.com/about-gut-microbiota-info/

Fermented food is very good for gut flora. And it's tasty and often full of vit c and other good things.

Interesting about your vitamin D deficiency, I read somewhere that it's almost impossible to lose weight when deficient because of its direct link with insulin production. I can't cite sources though, so perhaps you can do some research on that. My neighbour is deficient and was prescibed 1000iu calcifidiocol, following a loading dose. I understand that is the one which gets absorbed almost instantly in the body, rather than having to be processed by our organs. Have you been prescibed that? Sympathies that you haven't been able to access blood tests. I found out I was deficient in vitamin D at the start of the pandemic by using Thriva. I would never have known, because I was taking a daily low dose (NHS) recommended supplement. I think some bodies do well absorbing it, and others don't. Plus, the NHS recommendation is pretty low if you're starting from deficient. I haven't sunbathed for 20+ years and use sunblock, so I see my error there now.
Most supermarkets sell unsweetened organic Kefir now, if you want to get started on the gut biome.
Good luck 💐

What lovely people you are, thank you That's all so encouraging. I will definitely check the vit D supplement I take, and read those articles, very interesting.

I'm having lots of progress with macro counting. It's all about having the things you like but finding a way to fit it in. I aim to keep within a certain number of calories first and aim to hit my protein goal and then fit the fats and carbs in around that. This ensures you lose fat while holding on to muscle mass. There are so many delicious meals you can make that don't need pasta and bread - I use a lot of Joe Wicks recipes for inspiration but switch out things like double cream for half fat creme fraiche or reduce amounts of cheese.

Also, I never wing it. I always have a plan and I know the day before what I'll be eating. I also leave about 150 calories for a small treat or two.

I love carbs too and they are not the enemy...it's the portion size that's the problem and switching to wholegrain helps with feeling full. Also, I would find a spirit (vodka, rum etc.) that you enjoy drinking with a diet soda...ditch the wine...it just isn't worth it as you have to cut so many other things out for just a glass.

Google Macros Inc to find a good calculator and go from there if it sounds like something you could do. You'll always lose weight if you're in a calorie deficit - hormones and things like that can make it harder as they reduce your calorie burn so you have to reduce your deficit further which is a shame but it's science.

that’s very interesting about vit D deficient making it hard to lose weight. i was diagnosed last autumn and had a six week super-course and now take a supplement every day. which coincides with me now being able to lose weight...

mind. blown.

I think it's also because lack of vot d makes us simply so so so exhausted. I spent most of the time sleeping. When i got the super dose I started moving much more because I actually had the energy. Which means my whole body and metabolism and intestines started working

Maybe this is the weight your body 'wants' to be, especially if you have been larger for some time.

I'm 5ft 6-7 & 12 stone is a very good weight for me (large frame/curvy). My body LOVES to be 14 stone & will drift towards that

What you are eating is v moderate & similar to what I ate at my lightest. Do you NEED to be lighter?

I’ve recently got into intermittent fasting and having some success with it. It may be that you need to increase your fast window, so while you still have same calories, you water-fast for longer.

Also make sure in your fasting window it is just water. I’ve been listening to Gin Stephen’s podcast and she is very clear on the benefits of clean fasting (just water) vs “dirty fasting” where you are still raising insulin in the fasting period with milky hot drinks and small snacks.

Maybe try extending your fasting window by 30 mins to 12.30 and increase gradually from there and be mindful of drinks and snacks while you are fasting.

I second the intermittent fasting advice. Read Fast, Feast Repeat - it has changed my life. I’m dropping weight rapidly, but my arthritis is almost gone too and my skin, hair and nails look great too!

Really useful advice, thank you. I have dug out the vitamin d supplements and will get back on those, and the advice on the intermittent clean fasting and stretching that time also definitely something easy to try. And I do need to go back to recording everything I eat, I have a keto app I use sometimes and did in the past use carefully every day, it would be a good idea to go back to that. Thanks so much for the encouragement, it's really helped today

10k it's a good point and I'm about the same... 5'6 and my weight has wandered between 13 and 15 stone for about two decades. I would really like to be healthier, and I do feel better about my body now than I do when I've let things slide, plus the less weight the better from a pain/mobility point of view.