What more can I do please?

[stressbandit]

Ive put on so much weight I'm 14 stone 9 now after losing 3lbs this week since I started the gym and calorie counting.
I suspect if I'd of cut out a lot more of the crap I ate this week it would of been more weight off but I'll take 3lbs.

I've gone from zero exercise to joining the gym and doing half hour on the exercise machine, half hour on the treadmill and some arm weight thing and then I do 10x3 reps of this thing where you lay down and pick up and slowly drop the weight with your legs under it.

I'm also trying to get in 10 thousand steps a day and drinking 2 litres of water a day.

What else can I do? I want to get down to 12stone5 in the next 11 weeks.
I'm 5ft7 but when I last got down to "my ideal weight" for my bmi, I looked ill and scrawny.

I'm desperate to get this weight off and keep it off!!!

Your exercise sounds great but when it comes to weight loss 80% of your effort should be directed to diet. Exercise alone just won’t shift the pounds. Are you following any particular diet?

As long as you're in a calorie deficit, there isn't anything else you can do. The weight will come off, it just isn't an overnight thing. I find the quicker it comes off, the quicker it goes back on. Don't rush the process.

@MindBodyChocolate
Hey I'm not to be honest I don't drink alcohol nor fizzy drinks I only drink tea with semi skimmed milk.
And now I'm drinking the water more, I'm just trying to cut out chocolate and cake tbh as on a usual day I'll eat two normal sized chocolate bars a day.

I have a really bad sweet tooth I'm debating to go sugar free now and I've been snacking today on cherry tomatoes.
Also eating healthily

The only way you'll know if you're in a calorie deficit is by using MyFitnessPal or similar.

Exercise is great - but I am living proof that you can't out-exercise a bad diet. At least it's very difficult to do if you work full time and are a female in your late 40s!

Also - drink loads. If you feel hungry, drink a glass of water and then see if you're still hungry 10mins later. I can see you have water intake as a goal which is great.

If you carry on in the same vein, you should reach your target relatively easily.

Sugar free is a good thing to do.
I do a boot camp and quite often recommend it. Check out FGGF bootcamp on the App Store. I have no alliance to it at all other than enjoying it and finding it great for weight loss!!

Should I be running on the treadmill instead of power walking on it though? I do a fat burn programme and average 150 calories burnt in 30 minutes?

I’ll join you OP! I was 13st 6.75lb just over a week ago when I weighed myself. I cut out unhealthy food last week nearly completely, ate home made fruit smoothies for breakfast every day, a big bowl of cucumber and carrot and then a dinner with plenty of veg every day. A week later, I’d lost 0.5lb 😫

I also went to the gym, went for a swim, went for several long walks and did a fitness class. I really hoped for more. I want to lose about 3st.

@BeingATwatItsABingThing It's soo hard isn't it!!! It's driving me mad. Okay I know I'm not going to lose a stone overnight but I want more progress! I feel like now I'm actually doing something nothing's happening 😂.

I lost weight by;
Treadmill- incline on 2.5 power walked 2 mins then ran for 1 min. Done this for 15 mins total

Cross trainer- strength (don’t know correct word for this 🙈) hard enough to feel the push and kept reps above 150. 10 mins total

Bike- strength again hard enough to feel the push, kept reps above 80. 10 mins total

Rowing machine- strength in the middle, aim was for 1500 reps total in 10 mins

I done this 3 times a week and it helped me get passed the ‘struggle’ stage

I would add some weights, either at a gym or dumbbells at home. If you can afford a PT for a couple of sessions that’s usually really worthwhile. I loved mine.

It sounds like you’ve made a great start. It takes time-whenever I’ve tried to lose weight nothing’s happened for a couple of weeks and then I’ve started losing. Think about all the good changes you’ve made, even if it isn’t showing on the scales yet.

What worked for me was doing combo of 16:8 intermittent fasting and strict calorie counting but not cutting the calories too much, so having a 2-300 calories deficit per day.

Have a look at team RH on Facebook. Their information is great- no nonsense approach but lots on calorie deficit etc.

Just want to say that 3 pounds is actually very good loss!
You need to be realistic. What you are doing is obviously working. Be careful on doing TOO much because that can actually cause set backs.

Great job on getting on it and great job on the loss!

[quote stressbandit]@BeingATwatItsABingThing It's soo hard isn't it!!! It's driving me mad. Okay I know I'm not going to lose a stone overnight but I want more progress! I feel like now I'm actually doing something nothing's happening 😂. [/quote]
I would like to literally see the weight dropping off. I’m disappointed that I can’t see a difference. 😂

3lb is great in a week though. Much better than my 0.5lb.

Don't be fooled into thinking exercise is the key. It'll help but you've got to control your weight loss with diet.
16:8 is easy imo. Have a herbal tea for breakfast. Keep busy and don't eat until lunchtime at 12. Have a smallish lunch, and sometime in the late afternoon snack on a watery fruit like watermelon or cucumber. For dinner eat whatever you want; carbs are okay but try to steer clear of too much bread and pasta. I eat these once a week, otherwise I stick to rice or potato based carbs. Eat heartily at dinner. Exercise a little around this. You will lose weight this way.

Somehow I missed the 3lb a week loss. That’s brilliant and if you can keep that up, a really healthy way to lose the weight.

Just keep going op, 3 lb is good and a loss.
It's keeping in the mindset isn't it. Has this convo with a friend yesterday.

I'm 50 odd and come to terms with losing a lb a week, based on what I can realistically handle calorie wise.

I force myself to drink water when I get up.
I don't do any exercise, but that's down to me hating it plus a few long term physical probs.

Honestly you're going to find your groove, keeping the long term mindset is key I think.

Exercise a little around this.

I know diet is waaaay more important, but people are dismissing exercise too much and sorry, but imho that's why some people end up eating just the tiniest calories to lose something.

It helps metabolism
It helps digestion
It makes you stronger
It makes you fitter
It helps your posture which in turn helps your self esteem
It helps energy levels
It releases happy hormones
It burns calories
It helps you shape up the body
It helps when you need to target just some parts
It helps you get motivated when you realise you can walk up stairs and not sound like a steam train
And many more.
Helps cardiovascular health

It's not a key but it's very important part of lifestyle.

Doing 45 mins of weight training alongside your diet and daily walking will take up less of your time and give you lots of benefits. Building lean muscle is important because we lose muscle mass and strength as we age. For women, weight bearing exercise helps with bone density. Lots of cardio can make you feel very hungry without much to show for it. If you build muscle you'll be burning more calories even when you're inactive.

It sounds like you have already made lots of positive changes.

As other pps have said - a calorie deficit is the way to lose weight.

I have been steadily losing 2-3lbs every week for the last 5 weeks just by sticking to around 1500 calories every day - I feel like I still eat alot too,e.g baked oats for breakfast with a little nutella a, banana / strawberries, fish fingers & salad wrap for lunch, pasta dish or chicken salad for dinner with some fruit as a snack. I have the occasional treat at the weekend. Lots of water throughout the day. I don't do as much exercise as you but go walking everyday and do light weights for 10 mins.

Its working for me and its realistic. As long as I am in a deficit, I'm losing the weight.

Oh and don't eat back the calories burned through exercise. Most of the devices that tell you how many calories you've burned by doing x or y are inaccurate. Treat exercise as a way to improve your health rather than lose weight.

I'm on week 6 of working out, drinking more water and eating better.

Lost 7lbs in 4 weeks and haven't lost anymore. I would normally give up now but I feel so much better and have more energy so going to keep at it.

I do 45 minutes on my workout bike walk till I get 10,000 steps do chloe ting workout and 15mins of weights for my arms then go for a walk in the evening. I drink 2/3 litres of water a day.

I have noticed a change in my bingo wings and my back is slimmer even my sister couldn't get over my back. I was 11st 7lbs now 11st I'm 5ft 4 so I'm very over weight.

@BeingATwatItsABingThing Well get there hopefully soon 😂.

Thank you everyone I'm going to keep going I'm actually starting to enjoy it more now too!

I’m finding having DD2 asleep on me means I can’t get up to get food. Hopefully that’ll work.