Just weighed myself ! Nearly 14 stone at 5'7"

[cheapeats]

Not too far off three stone overweight.
I could really use some advice as to how to shift the first stone at least.
I can do intermittent fasting no problem and can also do without white carbs if needed so what do you think would suit me to lose this excess please.
I'm nearly 50, on HRT for past few months, metabolism is dire, I haven't had time to exercise but I can from now on as I'm just going to prioritise myself. I hate gyms and pools, love walking and cycling. I'm
a proportioned size 14 but my belly is slowly building 🙈
Please help me!
My mental health hasnt been good lately so I've found that I'm drinking too much alcohol and mindlessly eating anything and everything which is very unlike me.
I've started counselling so feel a pep in my step and the weather is getting better and evenings longer.
Please help me. Thank you .

I’m the same, though at 5’7” and nearly 14 stone I’m more of a size 18. Very sedentary job and life, mindless snacking and enjoying food too much. I plucked up courage to weigh myself in mid Jan and since then I’ve been back on my fitness pal, logging everything I consume. I know what I need to do - eat less stuff. Forcing myself to write it down and to recognise the impact of what I eat and try to change my mindset on how much I actually need to sustain, or lose weight, is what I’m trying to do. So a lot of portion control, avoiding bread at lunchtime and being much more careful about snacking. It’s hard work and I don’t enjoy it!

Should add - managed to lose about 4kg since then, aiming for 1300 cal per day, though I’ve actually averaged 1450ish, with one week closer to 1800 as we had a weekend away with family and eating out.

Thanks for responding.After I posted, I realised I had a my fitness pal account, logged in and saw that literally to the day, I've put on one stone since lat year!!!! Well that crept up. It's giving me a daily allowance of 1200 cal. Does this sound right to you?
I've never actually used it but must have had great intentions!
Any tips for how it works or do you add as you eat ?

@cheapeats

Thanks for responding.After I posted, I realised I had a my fitness pal account, logged in and saw that literally to the day, I've put on one stone since lat year!!!! Well that crept up. It's giving me a daily allowance of 1200 cal. Does this sound right to you? I've never actually used it but must have had great intentions! Any tips for how it works or do you add as you eat ?

Myfitnesspal is dangerously inaccurate. Use an online BMR calculator to find out how many calories you should eat. 1200 is barely enough for a toddler.

(But you'll have the I only eat 600 calories and spend 2 hours in the gym a day to lose weight brigade soon)

OP everybody's different but I've always found calorie counting doesn't work for me. I've recently lost a stone and a half through low carbing. I don't worry too much about the numbers, I just cut out the obvious carbs - pasta, rice, bread and anything sugary. I fill up on full fat foods and protein and replace the carbs in a meal (potatoes etc) with salad or veg. I find I get full quicker and soon stop craving sugar. Giving myself a night off tonight for a pancake or two tho...

@cheapeats given your current mindset I honestly think something more positive like clean eating and moving more would be better than trying to limit and stress about reducing intake.
Maybe just lower your alcohol intake and take time to think about non food treats.

I've also weight to lose and just rejoined my fitness pal - everything I've read suggests to get a calorie goal not from myfitnesspal - I used the James Smith calculator (just Google it, he's an influencer/pt who I don't particularly like but think his calorie calculator is good). Mine came out around 1600.

Second, a protein goal will make you feel full, his calculator gives you that. So I try to hit around 90g protein a day.

Third - don't track/ eat back your exercise calories!

Fourth - try to stay active daily (I'm trying to hit a step count)

I've lost a couple of pounds since starting but it hasn't been easy, I'd forgotten how much work tracking everything is!

I am age 59 and in November I was 14st 4lb at 5'6". I am now 12st 13lb. I did it by joining WW and getting a diet tailored to what I like to eat. I eat loads and little by little the weight is coming off. I also walk a lot with my dog which helps.

Hi OP. I was nearly 12 stone at 5'4" a few years ago, which I think is about equivalent. I started exercising a lot and dropped a stone without dieting. I did try to eat more healthily - upped 5 a day to 8-10 a day but I didn't calorie-count. Just doing 4 weightlifting bootcamps a week and choosing healthy food made a difference effortlessly.

All great ideas.I'm time poor but can fit in 40 mins per day for a walk . Love veg and protein so might go Thai route and do a 16:8 along with it . Any thoughts on that ?

I'm 5 foot and almost 14 stone, have recently joined slimming world and have lost 3 pounds in 3 weeks

Use an online BMR calculator to find out how many calories you should eat. 1200 is barely enough for a toddler.

My BMR is apparently around 1,500 cals, and my TDEE is about 1,800.

However, whenever I try to eat 1,500 - 1,800 calories a day, I either gain or maintain.

The calculator doesn't take the fact that I had anorexia as a teen into account. I have a severe lack of muscle (so don't burn calories at resting rate as much as the average person), and also I ruined my metabolism through years of starving/restricting.

So I can't even eat 1,500 calories, unless I'm also doing exercise.

Barely enough for a toddler

Toddlers need a lot of calories because they are growing!

I hear you OP, 13st 5lb and 5ft 7 inches here. I have a proper floppy belly on me and big pants are looking more and more attractive. I’m also on HRT.
Low carbing works best for me BUT there’s is such a fine line between gaining and losing, and as someone who loves food the thought of having to watch what I eat forever is utterly depressing!

walk walk walk everywhere and you will shed the weight. I am the same height, weigh about 8 stone and eat about 3000 calories a day but I do intermittent fasting and I walk about 2 hours FAST a day. Hour in the morning, and again at night. Do some sit ups and swim in the sea a few times a week but it is the walking that makes the most difference
My friend got a dog that needs to be walked a lot and fast and she has lost two stone in about 4 months.

Oh I know ... I just love food and drinks! But I need to tackle this now. Seeing that one stone weight gain in one year has knocked me for six! I do t see the weight on me of that makes sense. I feel confident and dress for my body and try to accentuate the food bits and hide the unflattering bits. Any opinions on water Intake ?

Apologies for typos.rushing my lunch break

Any good apps or ig pages to support low carbing / fasting / psychological support please?

I was the same weight creeping up and up. Size 14 clothes struggling to close and that was it. I downloaded a fitness app where there was different workouts. To start with i was struggling to do 5 minutes but i stuck at it. I set time aside each evening and did at least one of the workouts. I even tried HIIT workouts as read that they would help the most. I also completely changed my diet. I however did allow myself to have 2 or 3 bags of crisps a week and a sweet as i knew if i completely cut them out i would only crave them. It took a good few months to get down to the weight i wanted but i did it. Some weeks i lost nothing and was gutted. You can completely do this once you set your mind to it. It is achievable. Stick with it OP.

Thanks for all the support and encouragement also

This is a great resource for low carbing:

www.dietdoctor.com/

instagram.com/diet_doctor?utm_medium=copy_link

1200 is barely enough for a toddler.

Toddlers don’t tend to have large stores of calories held in reserve.

Every extra pound is around 3,500 calories waiting to be used up. Two days worth of food.

Very much no expert on what to aim for, but a number of online calculators think I need around 1800-1950 to maintain, and I am trying to lose, happy with slowly if it sticks. I know from experience that “eating less food” works pretty well for me - but I do really like food. So all about portion control and snacks. I’m never going to be a “cut out a whole food group” person - but that works really well for others.

And if I walked everywhere I went, I’d probably go under 10k steps over the whole week. I work from home mostly, and if we go out we go quite far away and drive to get there. Exercise is necessary but it’s not going to be the main lever to weight loss for me I think. Also I’ve never enjoyed any exercise other than walking in the hills, and have definitely never experienced an endorphin from it - which makes the whole business a lot more tedious!

Water intake - I’ve been drinking fizzy water from the soda stream in the evening in a bid to stave off snacking. Works quite well, actually, and increases water intake.

The other thing I absolutely
Love is to dance ( in the privacy of my own
Home lol)
I love 90's dance music and trance and wonder if anyone has ever heard of a dance workout to this type of music ?

Feeling your pain! I'm 55, on HRT, 5' 6" and was 14 and a half stone. Over last year and a bit I've lost a stone and a half. It seems so slow but I've had holidays, celebrations etc and still enjoyed myself. I've (loosely) calorie counted, low(er) carved (have my curries etc over veg instead of rice) and if having alcohol use a measure. I find this approach much easier and more flexible than SW which I've dabbled with previously. No 'syns', can have anything as long as you count calories. Plenty of walking but no other formal exercise. And fitting easily into clothes which were recently too tight is a massive incentive!