Weight loss help

[Lily189]

Hi everyone

I have 2 children my sons 2 and my daughter is 9 months I had to have c sections with both them I was heavy before my daughter around 18 stone but was trying to lose weight
Since I had my daughter I just cant shift the weight at all
my stomach sticks out alot above my belly button which never did before i dunno why it does but its embarrassing
I feel like I still look pregnant
I really want to loose weight but have barley anytime to work out and I suffer from anxiety so I cant go to gyms

Has anyone any good tips on how lose weight it's really getting me down and affecting my confidence
Plus after an argument the other night my partner actually commented on my weight saying I had gained weight and havnt even tryed to lose it

I feel so low and want to get healthy for myself and my children

All advice be great tia

You don't need to work out at all to lose weight although it will speed up the process if you do even something simple like walking is more than enough. Track everything you eat for a few weeks and then lower the calories from there by say 500 and you will start to lose weight.

It's a long process and there's no cheat code unfortunately but it can be done and its very rewarding when you start to notice the difference. You can do it, good luck.

Loosing weight is mainly diet, so I would probably start calorie counting what you would normally eat in a day and what you need calorie wise. There are TDEE calculators online which will tell you how much you viburnum in a day

Then when you know how many calories you are actually eating, work out if you need to look at cutting out on the snacks if the meals are ok or if you need to revisit some of the meals/ cut portions down.

I would also get yourself something like a Fitbit and aim to increase your steps. You can take the dc with you and just get moving.

You don’t need to join a gym, there are lots of home workouts on YouTube or on paid apps. I have a Les Mills membership and the Facebook group has children of all ages joining in the dance workouts in their own way and even playing with polystyrene weights whilst parents do body pump. The Body Coach also does workouts for kids and adults on YouTube.

Can you get support from your DH? It’s much easier to do it as a team and all eat well together, good healthy food that is good for the whole family and not him coming back with a takeaway whilst you go all guns blazing with salads and give up after two weeks. Can you go swimming as a family and do things together?

What drink / food are you eating to cause the gain?

Weight loss is nearly all down to what you are eating. Simply eat less calories you will lose weight.
That sounds incredibly simple I know how difficult that actually is.
I joined slimming world and its brilliant but you don't have to joking a weight loss group to do it. It's great company and support if you wish to go down that route.

Otherwise try and meal plan and if possible take 1 day a week to meal prep.
It will actually give you time back during the week by doing this and also help reduce temptation of eating junk high calorie foods.
Don't cut out any foods completely just all in moderation.
Find out how many calories a day you consumer and reduce it by say 500 calories see how that goes then you can do a bit more or less depending.

Cut out processed foods, try to eat whole foods and homemade instead.

Cut out refined carbs and starches, white bread, white rice, pasta, potatoes, sugars, flour and replace with weighed and portioned wholegrain versions. Use cauliflower in place of potato.

Follow an intermittent fasting schedule.

Work out your tdee, total daily energy expenditure (there are calculators online) and eat just under it.

Incorporate more movement into your day.

Don't listen to any of the following.

Cut out processed foods, try to eat whole foods and homemade instead.

Cut out refined carbs and starches, white bread, white rice, pasta, potatoes, sugars, flour and replace with weighed and portioned wholegrain versions. Use cauliflower in place of potato.

Follow an intermittent fasting schedule.

you'll last about a week. Slow and steady changes you do not have to revamp your whole diet overnight and no food group is inherently bad for you. Its all about balance and you have to enjoy the diet you're eating otherwise you will cheat, binge and give up.

Are you saying white rice is better for her than wholegrain rice?

And ultra processed food is better for her than whole, homemade food?

Really?

🤔

Small portions, fewer carbs, don’t snack on sugary stuff and do as much walking as you can. And stay positive, try to accept yourself as you are.

I'm saying it makes no difference in terms of fat loss. Which it doesn't.

But she'd be able to have a better portion of wholegrain rice than white rice, which will probably be more sustainable.

Plus insulin resistance has a huge affect on weight loss, so a lower GI, healthier option would be better.

No one can argue that ultra processed food or refined carbs are better for anyone. If you do, you're arguing for arguments sake 🙄 or a slimming world follower 🙄🙄

And IF has been proven to have good results.

She says she wants to get healthy too, not just drop weight.

There's more calories in whole grain rice to start with.

GI is only relevant if you're meal is just white rice alone.

Intermittent fasting is just a calorie defecit.

Ok, you carry on love 👍🏼

Ok. Here is what I did. I lost 6 stone and didn't set foot inside a gym.
Walk. Walk everyday. Start off doing what you can, 10 mins, 20 mins and slowly build up to it. I am now walking 7 KMs a day on average. It's great for mental health.
Calorie count using an app. My Fitness Pal is a good one. If you want do Low carb, high fat it works. I did that to get started as the weight drops fast. Then I just went back to an ' ordinary ' diet where nothing was restricted as long as it fitted into my calories for the day.
Don't make big changes too quick.
I made a change a month.
Month 1. Drink more water.
Month 2 . Eat more plant food cut out as much processed food as I could.
Month 3. Started strength training..

They can be anything you want them to be.
Most of all remember it takes time.