Had a wake up call shock regarding weight, really need to do something

[WakeUpCall]

i got weighed at the dentist last week and was 15kg heavier than I thought I was! I admit I haven’t weighed myself in a few months, possibly last autumn but was shocked. I was convinced their scales must be wrong but came home and was only 1kg lighter naked at home than at the dentists. My bmi is 33 now and they’ve said due to that I might have to have my wisdom tooth extracted at the hospital because they’re not sure about doing sedation there. Oh and I needed the big BP cuff!

so immediately on Friday I started dieting. Had soup for lunch, then chicken salad for dinner. I did a spin class then 30 mins treadmill walking.

exercise has never been an issue for me , I love it but broke my leg badly a few years ago due to too much running! Had numerous operations on it since and struggle walking, certainly can’t run anymore which I think has not helped.

weighed myself sat morning and was 89.5kg.

had marmite on toast for breakfast, protein yoghurt mid morning, tuna sandwich for lunch, chicken salad for dinner and a bag of wotsits. I was out with friends for lunch and they all had cake and I didnt. I also swapped my usual mocha for peppermint tea. Did a 24 mile bike ride.

I am also trying big time to give up Diet Coke which is pretty much all I drink. I think it gives me sugar cravings and is doing my teeth no favours. Need to drink more water.

weighed myself this morning and am 88.4kg. I know some people say don’t weigh yourself every day and yes I know about normal fluctuations but for me I think I need that daily accountability.

I’d like to be 85kg by May 15th.
80kg by June 15th

I think losing 5kg a month initially is possible seeing as I’m so overweight and have lost similar rate before and kept it off until covid when I got depressed thinking we were all going to die and ate chocolate every day while trying to recover from a leg which was broken in about 20 places!

and yes, I had noticed clothes were getting tighter/not fitting but was sticking my head in the sand I guess. Plus I live in stretchy gym gear or jeggings which doesn’t help.

Wow, you're really making great progress, it's coming off so fast though, don't get discouraged if it slows down a bit soon.

I had a similar omg how fat am I moment at the end of last year. my bmi was about to move in to the obese range. It was 29.7, I was honestly very shocked.

I've not lost as much as you, only 5 kilos in 14 weeks (I think) and sometimes a fortnight can go by and I lose nothing but I keep going. I need to lose another 5 to get in to the normal range. I don't know if I will manage that but I'll keep going.

ps, I also used to love a cold diet coke from the back of the fridge, nothing beats it, but I've given up diet coke, it messes with your gut biome and sends confused signals to pancreas and it may still result in the storing of fat as though it had had sugar.
Now my treat drink is a synerchi kombucha in a can about 30 calories. They're sparkling and come in flavours like elderflower. They're ok.

Thank you. Well done on your weight loss as well.

I know tomorrow I could easily be the same or maybe a bit more, today might have been a blip but I’ll keep going.

I’ll check out that kombucha drink as well, thanks.

From what you've said about eating and exercising I think you are being incredibly sensible. Good luck!

I used to be addicted to Diet Coke then pregnancy caused me to find it nauseating and I can't stand sweeteners anymore and mainly drink just water now. Not that I'm recommending pregnancy as a cure 🤣 but if you can wean yourself off you'll be doing your body a huge favour along with your teeth. I remember the dentist being concerned about the acid in Diet Coke being worse than the sugar in regular Coke.

Well done on your progress so far. Keep going, you'll get to your goal.

What works for me is thinking about the negative consequences of not taking action. Trouble is most negative consequences are years down the road. That’s why people smoke knowing it will likely kill them in the future. They wouldn’t smoke a cigarette knowing it was laced with cyanide, as the negative consequence (death) would be immediate.

I truly fear and old age where I can’t enjoy life because I can’t move or sit comfortably without being in lots of pain. So I’ve taken up weights and running. Drinking lots of water, eating more protein and extending my time between eating crap (I’ve accepted that I’ll never not eat it as focusing too much on food results in me binge eating even more).

i like the analogy that it is easier to fill your life with more good things than focus on the negative things which resulted in me over eating in the first place. (Saw a Facebook video of someone illustrating this with water and dirt. Fill a glsss with water - good stuff - and then put some soil in - bad stuff - mix if all together. If you use a spoon to pick out the soil, you lose a little soil but lose more water and still have lots of soil left. If you flood the glass with more water, it stays full of water and most of the soil floods out. It’s changed my life. I’ve stopped dwelling and when negative thoughts I can’t change, for me usually about the past that I literally cannot change, I have a range of topics I’ve pre-planned to skip my mind onto. Took a little practice but it really works for me. It’s very individual what works for people.

All the best finding a path that works for you.

Good if you come up with a strategy how to keep your motivation if the weight comes off slower than you expected. You're doing well as long as it doesn't go up, and great if it continues to go down, however slowly.

Yes, the dentist said I need to stop drinking Diet Coke for the sake of my teeth and I’m terrified of dentists and now need two extractions so that’s going to be my big motivation for stopping drinking that.

I don’t want to be older and struggle with mobility, I don’t want diabetes. I want to be faster when cycling with friends and weighing more than I did last summer is not going to be good for cycling this year. I’m struggling to fit into size 16 now, more of an 18 so that restricts shops I can shop in. I don’t think I’ll ever be skinny but if I could get back to a size 14 I’d be happy.

had an omlette for breakfast with a coffee. Been to the gym and done 40 mins of hard spinning then a 20 min swim. Came home, had an apple and then eggs on toast. Have brought some berries for snacks. Am planning a chicken and lentil salad for dinner.

I think my main issue is boredom snacking. I need to keep telling myself I can’t be hungry if I had eggs in toast a short while ago and it’s just habit that I currently want something else.

I don't mean to be negative but maybe this approach isn't the best one?

It sounds like you're trying to go from 0 to a 100 - realistically how long do you think this will last?

I'd highly recommend changing habits one at a time, instead of going full steam and doing something unsustainable. Especially if you've yo-yo dieted before.

I lost 60lbs last year and I literally did only the below:

• first, started doing 10k steps a day (no exercise before)
• then started a plate by plate approach - no food restrictions, just making sure my plate contains protein/veg/fruits as well as the choc bar or crisps
• then reduced my alcohol intake

Etc etc. I pinpointed my bad habits - stress eating, boredom eating, snacking, unbalanced meals, too much drinking. I tackled them one by one.

Now I don't need motivation or diets or anything - I've built new healthy habits over time that are sustaining themselves.

Dieting often just makes people heavier, makes everyday joyless. Focusing on the number on the scale is also a trap - focusing on how you feel and how good you are at building better habits is a much better measure.

I'm massively overweight and am now on a long course of steroids, which the hospital said would cause weight gain and an increase in appetite. I started tablets and a diet, 2 weeks ago. I've cut out all carbohydrates - breakfast cereals, crisps, bread, potatoes, etc.

I've been having poached egg, grilled bacon, beans, for breakfast
huge salad and tuna for lunch. Snacks of fruit.
Chicken or fish with lots of vegetables for dinner.

Lost 11lbs in TWO weeks! That was despite it being Easter and my birthday, an eating 2 chocolates a day for the 1st week.

Often when I want to boredom snack, I’m actually thirsty or overtired. Habit is a big part for me too, which is why I have to fill my mind and life with other things to keep it busy thinking of those when I’m resting or doing household chores rather than getting the “food fix” as I can often feel low. You sound active and doing great. A couple of small tweaks will have you slowly losing rather than slowly gaining. If you can, makes your goals about the journey rather than the end goal of a healthier body will be the by product of habits. So effective short term goals need to be around adjustment to habits ideally.
I’ve taken up cold water dipping. I didn’t expect to like it (just did it as my running club was doing a year of trying new things) and it was so hard getting in the first time but I loved how exhilarated I felt immediately afterwards and the good mood lasted hours. My emotions can be a bit of rollercoaster so it’s been amazing. I don’t already have time to make plans with a friend to go to the local river or lake and dip so I’ve ordered a purpose built tub for the garden (it’s already been nicknamed my “anti-hot tub” by friends 😆)
I also took up CrossFit (another thing my running group tried that year) as I unexpectedly loved that too! I’m pretty much the only overweight middle-aged person there most times but it doesn’t matter, the class instructor just quietly adapts the exercises for me and loads of others need adaptions too for other reason like shoulder issues etc. I’ve been doing it six months and although I’ve only lost a couple of lbs, my shape has totally changed and I’ve dropped clothes sizes - I was a size 16/18 and now a solid 14 and had to get a size 12 in couple of things recently in a generously sized cloth shop. The change is so noticeable that my DH (who’s a keen ultra runner already) has joined me as a member and a couple of friends too.

My dentist told me on my last visit that I should give up coke (I have the full sugar version too!) - and I got unexpectedly teary (I’d just started EMDR sessions for cPTSD so was more emotional than usual!) and said I used it as a crutch and couldn’t face giving it up. I only have a couple of cans a day and dilute with lots of ice and use a straw as I know it’s not great for my teeth (or the rest of me!). She was lovely and agreed as coping addictions go, it was much safer then others. She was also lovely about the tears and said there were often tears in her consulting room (usually about dental treatment though…).

@Miajk well done, that’s a great loss. I know what you mean but really apart from stopping snacking and the Diet Coke im not sure I’ve changed much. And I think the snacking and Diet Coke are linked. I’ve always been very active, do 5 gym classes a week and cycle long distances every weekend weather permitting and cycle to work as well (14 miles a day nearly every day) so I know that’s achievable. I love exercising and would get very unhappy if I couldn’t. I normally eat healthy meals and I never drink alcohol…..it’s just all the crap inbetween meals I need to stop.

I think I need to be focused on the scales. Every time I’ve lost weight I’ve really had to focus on seeing the numbers move down or I lose motivation. What I now realise I need to do is once I hit target is keep weighing myself even if not wanting to lose so if weight starts to creep up I can take steps quickly.

@DontMakeMeSayItTwice that’s amazing, you must feel a lot better. Good luck with keeping going.

@ParkrunPlodder yes, I agree I think it’s often thirst. I’m trying to keep water to hand! A friend of mine has one of those cold water tubs, she’s done it every day for a couple of years now. Started in a spare wheelie bin but has now bought a proper tub! Can’t say I fancy it at all 😆

88.3kg today. So tiny bit less but that’s fine.

Just hopped on to say one of the things I look forward to every day is an ice cold can of Diet Coke 😫 do I really need to give this up?!!

OP you sound super-motivated and in the right headspace to smash this. I need to lose a stubborn stone gained during lockdown and it's not shifting!

I don’t know…..do you think it’s giving you sugar cravings? I think there is research which shows people who drink diet drinks are heavier than people who don’t.

88.4kg today. Seem to remember from previous weight loss periods that I’d often have a bunch of static days then drop a bit in one go so fingers crossed.

yesterday was good. Banana and yogurt for breakfast, chicken and lentil salad for lunch, scrambled eggs on toast for dinner. 3 mile walk and 45 min spin class.

I find that water and apples really help the snacking urge. Drink a full glass of water, I like mine ice cold, cut an apple into quarters, core it and eat it slowly. By the time you've done that you'll feel full, the snacking urge will have gone, you won't have consumed many calories and will be hydrated with a few extra vitamins.

I don't think it does @WakeUpCall but I do struggle not to go without and 365 cans a year is a lot when you think of it. And zero nutritional value.

Did you feel full after yesterday's menu?

I recently had a wake up call too OP when I randomly decide to take my blood pressure while at a friend's house - and nearly fell off my seat in shock! I got a GP's appointment the next day and am now on meds but the GP said that if I made significant lifestyle changes he would review. So I am now on a mission to eat well and exercise daily.

I'm four weeks in and I've lost 8lbs so far but have another 2.5 stone to lose. One thing to make you aware of is that the initial shock and annoyance at yourself (which is massively motivating) can slowly start to wear off.

So this week I could feel those old temptations knocking at my door. Last week I'd have sent them shooing and I have so far this week too but it wasn't as easy as last week. So you're doing great but it's good to put some plans in place for when you feel old habits start to circle!

Eating wise I enjoy structure so I'm doing WW and though I hate exercise, am building in a daily 30 minute walk. I've reduced alcohol intake too but my one treat is a few glasses and a nice meal once a week at weekends. This feels sustainable to me and if I keep focused, I can go the distance.

Good luck on your journey!

I know this is off topic but why did you get weighed at the dentist? I've never seen scales at my dentist?

Diet coke is an addiction for me. I used to get an ice cold one every day from the vending machine at work. I was livid if they ran out. I know it's not the worst addiction in the world, but I'm convinced now about the claim that the sweeteners mess with your gut biome. I think sparkling water got me through the decision to give up. I'm OK until about 15.00! I'd never want one in the morning. Summer is coming now. Eeek. My diet coke consumption went up in previous summers, but no I'm done with diet coke now. I haven't had one this year. I've been all about my health this year and I've lost 12lb this year. Not strictly dieting. Rather, cutting out "bad" foods. So it hasn't been that hard. I'd recommend cold turkey with sparkling water on hand.
When you read up on the gut biome and the things that mess with it, you will want it less.

Absolutely this.

No one wants to hear it but it's true. You need to focus on habits, not results. To focus on results is to pretty much gurantee failure - sooner or later.

You cannot 'white knuckle' a lifestyle change.

I think they weigh you you know how much anaesthetic to give. I have to have a procedure soon, im wondering if I should mention I've lost a couple of kilos since they weighed me at the consent interview. Quite scary really, 1% chance your bowel will be perforated, sign here.
I want to be in tip top health.

I wasn’t starving. I was a bit hungry when I went to bed and hungry when I woke up but haven’t eaten anything yet today so it’s manageable

I’m not sure I understand the difference to be honest but might be missing something. The way I see it I’m changing my snacking habit and focusing on results gives me the motivation to do this? I’m not sure what else I could do which might work better but am open to suggestions. I probably need all the help I can get. 😁