10st plus to lose - part 2

[ShinyPikachu]

A really unimaginative title but the old thread is almost full and we don't want to lose people who have joined us already.

Anyone else with a large amount to lose is more than welcome to join us, we're a friendly bunch and whatever way you're trying, that doesn't matter to us. It's about the results and more importantly the support.

My scales are still going up and down daily like a yo-yo. 113.7kg yesterday, 112kg today. So not sure if I am loosing any weight, probably on a bit of a plateau as the weight range seems to be the same.
I am still logging and in calorie deficit, so trusting the process and hope to see a move eventually.
Tried a family fitness class with DD, that they run at the gym. it was a bit of a disaster as it was circuits and I couldn't do a lot of the exercises (jumping jacks, burpees and all exercise where you carry your weight with your arms like mountain climbers or push ups, I cannot do as I am still too big). So I will stick to my walking, aqua aerobics and weight training routine for now.

Well done for trying, and if you do decide to go back in future, it will be a useful measure of progress. I don't like classes either - but I keep thinking I should give them another go because my natural pace is pretty slow. I run, walk and swim slower than average, and find it difficult to push myself to exercise more intensively. I'm also only capable of low weights in the gym, especially with my upper body. I was doing some short HIIT sessions at home for a while, but I've fallen out of the habit. Must give it another go.

Anyway, to today's weigh it. A STS for me this week. Feel a bit flat as I have been very strict since the 1st of Jan, but I did have a bigger than expected drop last week, so rationally speaking it probably just natural fluctuation and the long term trend is down.

Same here @PreesHeath - a completely unfair plateau! Oh well. Keeping going!

Another gain for me this week but I'm still not 100% after being ill so I've had a lot of takeaways this week and not much exercise at all so I really was expecting it even if it's annoying. My cough is finally easing a bit now so hopefully I'll get out walking more this week.

Feeling very low and wondering if this is ever possible.
Logged onto my nhs page today and was able to read all GP entries.
So many about wanting to lose weight even when I was 4 stone lighter than now. I actually sat at my desk at work with tears in my eyes!

Sympathies @Sunshineandrainbow I've been there! You are not alone, and it is possible. But the worst thing is that the worse you feel about it, the harder it becomes. And the more futile it feels. When I’ve felt like that, I’ve picked a small goal and aimed to stick to that. It’s amazing how even small achievements can give one hope, even if it’s not directly diet related. (My favourite easy goal is 8 hours sleep a night - but it could be eat three balanced meals a day or walk 5000 steps a day). When I’ve been low I’ve needed to get myself in the right headspace before even thinking about calorie restriction. Emotions can be such horribly sabotaging. Is there anything nice you can do for yourself to help yourself feel better?

God @Sunshineandrainbow I know what you mean. When I look back at the last 10 years (well and beyond!) and the ups and downs and missed opportunities it is very depressing. So maybe it doesn't do to dwell on it and just look at what we can change which is now.

I always think something triggers the switch that you need in your head to be in the right mindset to lose weight - it could be this for you. For me it was the highest number I've seen that stared back at me last year. I've been so so strict ever since and it terrifies me that after all this it could all go back on. But maybe now's the time to pick a plan and properly go for it - set yourself 8 or 12 weeks. Go for it.

It's so hard.

Hi, can I join? I'd be happy losing a little less but technically need to lose 10st to reach a healthy BMI.

Highest ever weight, yet again.

The NHS BMI calculator said to book a GP appointment, but is there any use in this? I've done a short programme targeted to weight loss run by my local council before and it was... a little patronising. Obviously I know I need to eat fewer calories. My issue is that I deal with stress by eating. I even had a few therapy sessions but didn't find them too helpful.

Really I just need to keep in mind that my family need me around and I'm much happier when I'm healthier and able to do more. I've had health checks and thankfully haven't caused any major damage yet, but of course I need to prevent that happening.

Started again today and did well, despite catching kid lurgy! Excited to see what I can achieve in Feb!

Welcome @PlantDoctor . It’s daunting isn’t it? I’m a big stress eater too. Do you have a plan for dealing with stress in a different way? I keep banging on about sleep, but prioritising sleep followed by exercise has made a big difference to my resilience over the last 9 months or so, and made it much easier for me to avoid self-sabotaging and to get back into it when I’ve come off plan.

Health and activity are great motivators. I have a list of things I’ve either never done or stopped because of my weight and am really looking forward to giving a go.

Different programmes work for different people. NHS programmes seem to be targeted at a) people with a low knowledge base and b) people who benefit from gentle encouragement to make very small steps. That’s probably a big percentage of people who are overweight. But they won’t work for everyone especially if like me you’ve been trying and failing to lose weight for years (decades in my case). Lack of knowledge is not the reason I am overweight- I know the rough calorie value of almost everything and have a good understanding of health and nutrition- I just haven’t been able to stick to it, largely because I haven’t been able to manage my emotions, and eating and drinking is my way of distracting myself from stress/anger/unhappiness/low self esteem. Of course my weight is a massive (pun intended!) factor in feeling that way, so I have definitely been my own worst enemy.

I, like @chalkyc2 , am using the Fast800 programme as a rough guide, but it is quite a big step at first. I found I got used to it fairly quickly though. I like the food and I feel like I am making progress. I’ve also read a couple of Rangan Chatterjee’s books for the mental side of it, and Andrew Jenkins “Why we eat (too much)” to understand what is going on in my body when I experience cravings. So a bit of cherry picking from different approaches for me, but mainly Fast800 principles.

Just to note, even though I am sticking to it, I do worry about the long term impact on my metabolism and the fact I might be consigning myself to a very low calorie diet for life, but on balance it’s working for me and I don’t feel deprived so I’m sticking with it.

Thanks @PreesHeath. I am looking at the fast800 too. I think the first phase only lasts for a maximum of 12 weeks, so hopefully no hugely damaging long-term effects on metabolism.

To be honest, I don't have a great plan for managing stress eating. Currently I just don't have any go-to stress food in the house (chocolate). My stress is largely based on health issues with a family member, but they are currently doing a little better so now is a good time for me to make some progress.

Focussing on what I could do when smaller is a good idea. I've had to say no to a few things suggested by people (zip lining most recently) because I don't meet the weight requirements. I don't want my size to hold me or my DD back, so need to make significant progress.

My CW (as of yesterday) was 136kg, or about 21 stone 6.

Ok guys - tell me more about this metabolism thing.....

Is it a thing? Am I ruining myself by restricting calories? Or is it like starvation mode and not a real thing?

Whatever - maybe only way out of obesity?

So I'll preface by saying I'm not an expert in this (at all), but if you Google around the subject you'll see that losing weight slowly doesn't really damage metabolism, while crash diets such as those on The Biggest Loser (the contestants have been studied a lot!) can have a long-term negative impact on metabolism.

This is quite interesting, and the links therein: https://www.vox.com/2018/9/4/17486110/metabolism-diet-fast-weight-loss

I'm not an expert either, but I think there is evidence of metabolic adaptation to your environment. It is something I’m concerned by, but on balance I’m more drawn to calorie restriction.

This video explains how adaptation works (Andrew Jenkinson lecture to UCLH anaesthetists). It’s pretty long at 40 minutes, but if you don’t have time to watch it all the bit about adaptation is roughly from 7 minutes to 19 minutes.

Of course I’m ignoring this myself because I just want to lose as quickly as I can. (Still pretty slowly!). If I ever reach a weight I can be content with I will try to raise my weight set point.

Symptoms of metabolic slowdown are increased hunger, feeling cold and fatigue when dieting. I’m relieved I rarely feel hungry anymore but I do notice I’m frequently tireder and colder than I feel I should be. Maybe that’s just middle age though?

Anyway, I’m trying not to worry about it now. Maybe I’ll give it more thought closer to goal.

Oh damn, I watched the section you recommended @PreesHeath. Pretty disheartening. Think I need to watch it all.

I don't know if I want to watch!! Can't bloody win!

I'm not tireder for sure - way more energy. I might be a bit colder but I have a lot less padding?! And I prob feel less hungry and bothered by food if anything.

I've been doing loose fast 800 principles for 9 months ish. I was strict for the first 12 and now I probably do 5:2 - 3-400+ cals per meal plus a couple of tea/coffee with milk. Everyone says you underestimate your calories right?! My target is to lose a kg a week. Sometime happens sometimes doesn't.

Oh well. Let's see what happens! If I ever get to my target weight I'm sure maintenance will be just as hard if not harder...😬

Hi 👋
I also have a lot of weight to lose. CW 280lbs.
I don't particularly feel unhealthy but I could definitely be fitter. I need my BMI to be at 30 so I can access IVF treatment on the NHS. It's currently at 48, so I've a long way to go sadly.

I've always been 'bigger' - even as a child. I wasn't necessarily 'overweight' but I was always the biggest out of my friends, in all my friendship groups as I've grown up. As I've got older, the weight just kept increasing...until it is where it's at now, my highest.

I hate the stereotypical trope that 'we' avoid healthy and nutritious foods. I love vegetables, fruit and drinking water. I eat well balanced meals most days. But of course, something got me to this weight, and that is emotional eating and overeating. I will binge and snack between meals and cannot get rid of the 'urge'.

I have done lots of weight loss tips and tricks over the years, usually resulting in a maximum of 2 stone loss, then I hit a plateau on it all goes again.
One of my close friends has had a gastric sleeve and obviously lost a considerable amount of weight, but for me personally, it just seems very extreme.
I've decided to give weight loss injections a go, Wegovy to be specific. I'm due to take my first dose this evening. The thing I'm most looking forward to with the pen, is from what I've read from others, it stops the 'food noise' in your head, which is my main problem. I also have PCOS and I'm on metformin so that doesn't help with shifting it either!!

Hi @beaucats . I too started at a very similar weight and BMI. I’ve lost 5 and a half stone over the last 18 months - but it hasn’t been steady. I put nearly 2 stone back on again the first half of last year, and restarted in earnest in June, since when I’ve lost 4 and a half stone and my BMI is now 35. My behaviours are similar too - I’ve always loved fruit and veg, it’s the binges and the emotional ups and downs which have been my downfall. I’m really trying to work on the mental side this time round.

Good luck with the injections. Let us know how you get on!

Welcome to those joining us!

@beaucats did you buy the injections? Let's us know how you get on, I would be interested.

Thanks for the support in the week, starting to feel a bit better and I have a work based wellbeing appt booked for 12 today.

I know gps have guidelines they have to abide by but as someone who has never been to the gp for anything but being overweight, and routine screening makes me feel disheartened. And seeing my GP record in the week just hit it home how many times I have asked for help.

Would you mind posting what you eat in a fast 800 day to give some ideas. Thankyou

@beaucats I could have written much of your post, especially eating relatively healthy meals, although the portions were too big. I did snack a lot though, especially if we had "nice" bread in! My main issue was that if I get stressed I turn to a massive bar of chocolate. Keeping it out of the house as I cannot trust myself.

@Sunshineandrainbow I've been following fast800 the past few days. I've not had breakfast, but had an early lunch at about 11:30. I've had eggs or chicken with a big salad for lunch, then yesterday I had fish and roasted broccoli for dinner, planning Mediterranean veg and maybe feta for dinner tonight. I don't have the books but I've read some of his articles and presentations. I'm aiming for low carb (obviously carbs in most things, but not having bread, pasta, rice etc.), high veg, fairly high protein. He also says to avoid super sweet fruits like mango, pineapple, and banana, but to eat apples, pears and berries.

@PlantDoctor has summarised much more succinctly but for me it goes like this.

For the first 12 weeks from last June I did the online keto two meals per day programme. Didn’t mind the food, but it didn’t really suit me. Lots of ingredients I wouldn’t otherwise use and it made me very constipated 😕. I did lose nearly 3 st though, and found the exercise programme excellent!

Now I follow my own programme using the books which suit me better. Still two meals a day, but I tend to also have a couple of ryvita as a snack probably more often than I should, and not really on programme. I don’t record calories at the moment although I did at first, but I estimate I eat 800-1000 calories most days. I no longer drink milk in tea or coffee and I’ve mostly given up artificial sweetener so no Diet Coke etc which I used to drink regularly.

I plan my meals once a week and portion sizes and ingredients are adjusted to add up to around 800 kcals per day. These are my meals for January. Most of the meals are from fast800 books but sometimes I will put a reminder in so I remember which recipe to follow if it’s from a different source (e.g. Kerridge/Hairy Dieters/Delia/bbc). Main meals are always accompanied by lots of green veg, but I don’t tend to write that down.

Yes I have bought my first pen. I did enquire at the doctors last year, but they said they only prescribe them to diabetic patients and that's when 'other' things haven't worked. They had no intention whatsoever at prescribing it to someone who was obese.
It cost me £139 for one pen, that will last a month, but that's with a 40% discount with it being my first order. Going forward it will be £167 - £199 p/m.

Took my first 0.25 dose last night. Didn't feel any sort of side effects yesterday.
Today I've felt a little bit nauseous but nothing too terrible.
I'm still thinking about food, so food noise is still there for now.
However, I went for some breakfast this morning at a local cafe. I got pancakes. Usually I would finish most, if not all, food on my plate. But this time, I couldn't. It was the most bizarre feeling! The serving was 3 pancakes, and I ate one and a bit. I physically couldn't eat anymore, or I would have been sick. I can't remember the last time I left more than half a meal on my plate 😂

Thanks for the menu suggestions, @PreesHeath . You're so organised! I need to create something similar, including DH and DD variations if needed!

It's good to read all the new posts. I need to go back and read from the beginning. I was here a while back, then tried some of the threads which had a specific weight loss and timeframe. But I felt like a failure when I didn't keep up with targets. Then I would eat rubbish to cheer myself up and be miserable for days after I stepped back on the scales.

I'm down two stone from this time last year. Without the emotional eating it would probably have been twice that. I don't have a goal weight. I focus on each half-stone, and that takes me between six and eight weeks atm. Then I try on my "thin" clothes, ie those that are the top size in asda. Another half-stone, and some of these should fit me.

My food plan is IF, particularly not eating after evening meal. Also, as little processed food as possible and as much fresh salad, veg, and low-sugar fruit as poss.

That’s a good plan, @FatLadyTriesAgain . The key thing is consistency. 2 stone is good foundation. I dip in and out of threads depending where my head’s at. I completely get how demoralising it can be when things aren’t going well. Good luck!

Btw @ShinyPikachu hope you are over the worst of your illness.