Help me lose 20 pounds without exercise (disability)! How?

[PuppyLuck]

I'm approximately a size 16. If I was a size 14 all my clothes would fit easily. I'm in my late 50s I should add and have a disability which means I can't really exercise. A walk to the corner shop is really all I can manage, maybe some stretching (I keep meaning to start!).

So ...... any advice how to lose weight in this scenario? Ideally something that has worked for you long-term too.

all sound tips and advice, thank you all. Will need to think this through on hols and come up with a workable approach that will really enable me to lose this weight and keep it that way too.

Low carb so between 30-50 grabs a day and 800 calories. Weight loss is 80% diet 20% exercise so being unable to exercise is not a big issue.

*grams

I stopped sugar in tea in feb. It took around a month to actually like tea again but now I wouldn't have it with sugar. I've also dropped most carbs and artificial sweeteners and don't miss them but I will have them occasionally if I'm feeling poorly etc - can't beat marmalade on toast 😂 I've lost almost 2 stone since the beginning of feb with minimal exercise due to an autoimmune disease - most of my weight was due to meds inc steroids.

I do go to the hydro pool once a fortnight- might be worth a referral from your gp?

two poached egg on toast - L
large feta cheese salad with side Kettle crisps - L
crispbread with cottage cheese - D
yoghurt and 1 x piece of dark choc - S
tea and coffee x 3 with sgar

^^

Did you have butter on the toast? If so, cut it out.
Large feta salad = good. Obviously remove the kettle chips.

It honestly doesn't seem bad at all.. But if your TDEE is 1300/1400 cals then you'll have to eat less than that to actually lose weight.

I'd low carb tbh.

Or at least lower carb:

3 scrambled eggs for brekkie
Jacket potato, piles of salad, some protein. Make your own dressing.

Dinner would be meat, more veg and maybe some lentil and veg soup.

Dessert could be fruit, homemade apple compote, berries with Greek you or cottage cheese.

Definitely recommend the boot camp on here run by BIWI.

@mackthepony cutting out butter on bread/toast is so desperately miserable ... I tend to avoid bread all together rather than cut out butter... On the odd occasions I have bread I make sure it's effing delicious, to make it worthwhile 😊

@PuppyLuck there is never a good time to change your diet, there's always a birthday, a holiday, a reason not to. My best advice is just to do it, take it seriously, plan food you want to eat and stick to it. BUT if you fall off the wagon, don't beat yourself up, just get back on. April is hard for me, DH's birthday, our anniversary, Easter, holidays - all of which make healthy/calorie controlled eating harder... I just do what I can, and go straight back to eating carefully in the in-between times.

Thanks I have found this thread so helpful (though I’m not sure I can give up sugar in my tea, maybe cut down?)

I think Throw has a good point. When life gets very changeable or demanding it can have an effect if one is not feeling very grounded. Which I’m not sometimes, perhaps partly because of my health, I don’t know. April has been like that for me.

Im hoping my holiday will give me a break from this exhaustion and space to think about this. How can I find a happier/easier /workable way to get a bit healthier. I am sure there is a way. I will re-read this thread when I am hopefully peacefully sitting in the shade. Thanks again.

I'm a wheelchair user and have calorie counted since last june, I lost 40 lbs between june and jan this year (then ended up in hospital and put on 12 lbs), but I'm getting back on it.