Finally forced myself to face what my mirror, clothes, feelings, body, mother and partner have all been telling me. I am obese.

[JFDIYOLO]

Made myself fish out the dusty scales this morning, and get on. 15 stone 6lbs at 5'8" is firmly on the obese result. And at 60, well post monopause, this is not going to continue.

I've made a chart in my nice notebook and I'm only going to use the scales once a week.

I started a new job in September which is basically sat in front of a computer all day.

It's the little habits that have to change. I like a routine and unfortunately mine involves often getting the bus in, cappuccino and pastry for the half hour before work, sit typing and Teamsing til lunch, which is often a meal deal including crisps or a bagette and some kind of cookie and juice, more typing and talking, then usually walk home (sometimes bus), dinner with partner generally with biscuits or cake in there somewhere. We are very similar and he is also worried about his weight.

We don't drink much or eat meat, or do takeaways. We do eat salad, veggies and fruit, cheese, fish and eggs.

Habit change must include

Walk not bus both ways
Coffee but no cake
Get up and walk around during the day
More water
Salad and fruit not crisps and cookies at lunch
Agree to step away from the sweet stuff in the evenings.

I'm trying to find exercise classes and it's surprisingly hard.

Must be evenings and weekends - so much happens during work hours!

Must be suitable for 60+ and large ladies who have not done anything much in years, not since Joe Wick's in lockdown, so a gentle start for now.

Can't be doing with treadmills, little trampolines, weight setups - machines in general. Prefer not to be attached to a machine, liked exercising with others, little handweights ok.

I've seen a hula hoop thing advertised one where you swing a weight round a waist hoop that you can make smaller as you lose weight, looks interesting.

Dance type things would be good - I did stage combat way back when, loved it.

That sounds like a great plan OP. Taking control of your health and fitness is a genuinely empowering thing to do.

Weight loss is mostly about nutrition, although of course exercise is an important part of becoming more healthy. I think planning is absolutely key. I do a weekly plan of every lunch and dinner that I will be making and shop for it all in one go. Then I'm never having to make decisions about what to eat when I'm starving.

Plenty of plant based foods (that's beans, pulses, nuts, seeds, grains as well as fruit and veg), plenty of protein, don't be afraid of carbs just in small portions

'Small' changes like cutting out the biscuits and other sweet treats, or keeping them to once a week, will make a big difference over time. And I would chuck out the scales - focus on how you feel and how your clothes fit. Be prepared to find it all pretty hard work for at least the first month - that's normal. Good luck and well done for taking control 👍

Great plan, OP and good luck.

Re weekend exercise classes - I don't know where you live but round me (south London) there are LOADS in parks and on commons especially Saturday mornings (boxfit, bootcamps, Our Parks run free bodyweight ones aimed at beginners, tai chi). I found one by walking round one day and spotting a group that seemed well organised and about the right level to be challenging but not impossible or demoralising, but you can also find by googling, local facebook etc. Do remember that a good instructor should adapt for all or most levels but obviously you want to feel comfortable. They are often PAYG so good for once a week.

Can you put the £2 for your pastry in a jar every day? That will be £40 after a month which is basically free money to buy yourself a treat with. Even if you haven't lost weight, one less pastry a day will be good for your body and worth celebrating!

Are you planning to eat something for breakfast instead of the pastry?
I find scrambled eggs quite helpful if I am trying to cut back because it is fairly satisfying and can keep me going until lunch even without toast.
Taking food with you to work can help because you can plan something healthier and it's easier to stick to the plan instead of being tempted in the meal deal section.

Oh yes, forgot to mention I have porridge, fruit and muesli in for breakfast.

Like the idea of a pastry jar! Honestly the amount I spend in coffee shops is astounding.

One thing is, I will be moving job site soon - while it's a shorter walk, there is quite a hill, plus there are zero handy cafes so the morning routine will stop, and there are very few supermarkets for the impulse buy.

I have bought a bento box so will be doing some faaaaancy summer salads! I do like baby leaves, rocket, watercress herbs of all kinds, tomatoes, mozzarella, feta, olives, radishes… I just have to get organised... I got pots of basil, coriander and parsley for the window sill so that's more nice little rituals.

I did a stretching routine before shower this morning as I felt very stiff on waking - and that really helped.

Little things. Make new habits.
I'm very pleased with my hair and skin and nailcare new habits, new perfume and fitted bras have made me feel more like me again - so will this.

I've been following Joanna Hall's WalkActive programme for two years now, from being completely unfit I'm doing really well and feel great.

I thought it would be a gentle programme to get me started and I would move on to something else. Although quite gentle, you can take it as seriously as you like.

Joanna's enthusiasm and gift for being the community together keeps me hooked and active, too. i

https://walk-active.com

Not sure what is free v paid for content. There is an app, lots of books and a free YouTube channel. I've been a subscriber since the very early days but only recently started to use it daily. It sort of crept up on me and it's now keeping seriously fit but still not heavily sweating in a gym.

Marvellous.

'I have bought a bento box so will be doing some faaaaancy summer salads'

Brilliant! Some people think that 'healthy eating' has to be miserable and boring and depriving yourself, but it can be loads of fun, and makes you feel great

You're half way there accepting you need to change your lifestyle OP, that's the biggest hurdle.

A few tips

Protein protein protein, really important you have enough. It'll help you feel fuller for longer and stop you snacking.

Drink a pint of water before you eat anything, as well as keeping you hydrated sometimes you think you can't face another pint so won't eat what you were going to or you drink it and then eat half of what you were going to ax you're pretty full already.

Exercise with weights, small to start with and you'll soon get stronger and lift bigger ones. It's very important to have adequate muscle scale and bone strength as you get older, especially post menopause and walking or dance classes won't do that.

Look at classes you can do on line with others maybe or nicest in something like a peloton guide where there are pre-done weights classes which you join in with, it tracks reps and you can see the instructor doing it at the same time as you in the screen so you know you're doing it right. There's also lots of yoga, walking, boxing, barre, cycling (do t need a peloton bike) on there to so you can mix by it up.

Most of all take it at a pace you're comfortable with and don't go crazy depriving yourself as it won't be sustainable and you'll end up binging it falling off the wagon. You'll still need a treat now and then. Most of all sun for a reasonable 1-2lb a week and don't get disheartened, those that lose sensibly over a long period will keep it off for longer than those that use stupidly restrictive diets and lifestyles to drop weight quickly.

It has to be something you can sustain forever rather than something that makes you miserable which you'll stop doing as soon as you reach your goal as you'll just poke it back on.

Good luck. Keep us updated on your progress xx

We don't eat meat either so a lot of fish, pulses, kvarg yogurt and eggs.

Starting a new job is a great time to change habits, OP. I started a new job in April and wanted to implement a lot of the changes you mention.

I stopped going into coffee shops or going out for lunch. I bring a rucksack with salad, fruit, water and my coffee cup to make hot drinks at work (the amount of money I’m saving!)

I keep nuts, dried fruit, oatcakes etc in a drawer at work for emergency craving/ low blood sugar moments when I used to reach for biscuits or chocolate.

I walk to and from the tube rather than get the bus. That adds up to an hour of walking a day and I’ve massively increased my daily steps. I track my steps on a fitness app and it really helps motivate me not to be lazy!

I set my exercise goals low to start with. I do a midweek yoga class and a weekend cardio class. I’m about to add in another cardio class after 8 weeks as I feel a bit fitter now.

I’ve lost 10lbs in 8 weeks. So not super speedy weight loss, but it feels realistic and sustainable as I’ve got used to my new lifestyle. I honestly don’t miss my morning pastries or afternoon biscuits, and I have SO much more energy now.

Go for it!

I recommend YouTube for thousands of free exercise videos for all abilities and ages. I highly recommend starting some sort of strength training with some hand weights. It's good for your bones and also really helps you tone up and lose fat.

Sounds like a good plan, only thing I would add is making sure you have snacks that are low cal and healthy to hand. The moments when my diets fail are when I walk into the kitchen in a snacking mood and there isn't something I can just grab. That's when I fall back on crisps/chocolate/bread and butter.

This time round I have boiled eggs in the fridge, beef jerky, cherry tomatoes, Longley Farms full fat cottage cheese (accept no substitutes!!).

I've been healthy eating since 1st April and I'm 23lb down, same height as you and gone from 16st 8lb to 14st 13lb so far. Looooong way to go but I'm getting there.

Also drink water. Lots of water, it helps your body break down the fat, the weeks where I go lax on water I don't lose weight, the weeks where I have at least 1ltr a day I lose weight.

Also, I agree with pp about the importance of strength training as we get older (I am 56 and do bodyweight training - calisthenics - push ups, pull ups, dips etc. I started strength training aged 50)

You say hand weights are ok - fine, but it isn't a time-effective way to train, especially for the large muscle groups, IMO. A weekly hour long good Pilates class will work all your major muscle groups and build strength using mainly your own bodyweight (maybe some bands and balls etc), and build a good solid foundation. Then if you want you can progress to heavy lifting or other bodyweight. I think that is a much better use of your time than working with little handweights which are good for shoulders but you will quickly outgrow for pretty well everything else. The bootcamp class in the park I used to do was a mixture of cardio and strength (bodyweight), very effective, people did it at their own level (push ups on knees or not, jumping squats or normal ones etc etc)

My trousers had a similar serious conversation with me. It's the headspace that matters - something just clicked. I'm the same age as you and had slipped into a double diet - really healthy eating plus a completely additional diet of cakes, sweets and biscuits.

Google told me that a pound of fat is about the size of a pint glass, and I find that visualisation really really motivating.

You tube is great for exercising at home, I have one of the weighted hoola hoops and it's great

This is really good advice. OP I'm a snacker just like you - I do eat healthy meals, but in between I'm always reaching for a snack.
So I try to have healthier things available - a few squares of dark chocolate, some cashew nuts, a banana, a protein yoghurt, a smoothie or some cheese etc. Also you could swap out a cappuccino for an americano, or even a green tea.

Preparing food in advance is gonna be your friend, bringing a healthy lunch and a few healthier snacks to eat will save you from the hungry grabbing whatever.

And exercise is great, but even if you commit to walking 10,000 a day or something it will help, don't complicate the exercise thing. When you start to lose weight I think you'll be a bit more motivated to work out.

YouTube is a great place to have a look at different types of exercise routines. Someone on MN recently mentioned PahlaB's channel - exercises for the over 50s. I've been working my way through one of her series, and think they are really good. Just about the right level for me. And I like her positive encouraging talks that she gives too.

You can do it OP. I have lost 5 stone in my fifties.

First thing - walk each way to work. Instant exercise. Don't use the excuse of not being able to find a class that suits you!

And black coffee, not the cappucino.

Also, fruit is not particularly conducive to weight loss.

Sorry, just saw that you are planning to walk each way. Brilliant idea. I have lost all my weight with walking and lifestyle/dietary changes.

Also, OP, weightloss is not a downwards slope. It is more like a stepladder. There will be weeks when you don't lose, weeks when you gain a pound. Just Keep At It.

Thankyou everyone so much brilliant advice on this thread!

I'm making a mega shopping list so I have plenty of go to ingredients for breakfasts and packed lunches. We do tend to shop on the day but that can cause impulse treat buys.

I don't think I had much protein today - will get better at that.
I hadn't thought of hard boiled eggs, that's a thought.
And drinking water before eating.
I also think I'll swap my cappuccino habit for Americano (black's a step too far).

Just noticed my bento box has a little screw top tub for dressings. Is olive oil and balsamic vinegar diet friendly?

I like the idea of tai chi and pilates.
Though I've realised yoga is not for me.

We did a long walk today - so much easier when it's light, not too hot or rainy!

Feel good tonight, not bloated or achy as I can sometimes feel.

This tummy is GOING TO GO.

Well, half a stone down in a month - it's a start.

Here are the stretching exercises I do each morning.

Do both sides (apart from clasps) and hold for ten:

Hand clasp stretch up to ceiling
Arm up then side bend
Hand clasp and stretch forward
Hand clasp and stretch behind
Foot on bath and lean forward to stretch other thigh
Foot behind on floor then bend other knee forward
Transfer weight to back foot, other toes up
Roll down body, touch toes then try to straighten legs. Roll back up.

Ten repetitions both sides:

Lift knee, swivel out to side, back to the front, then down.
Ten slow kicks forward
Ten slow kicks side
Ten slow kicks back
Ten feet apart then: bend knees, lift heels, straighten knees, heels down

I do a lot of this while cleaning teeth and Listerine-ing.

Then there's a walk and/or some gardening/cleaning as well as a day's work.

OK not a big exercise regime but it's more than I was doing when I first posted! More to be added in. Every little helps.

Well done OP!

Half a stone in a month is fantastic. Well done.

Another one here who does weird things while cleaning teeth or waiting for the kettle to boil. Pelvic floor exercises are another one to include, perfect for bus stops ad school gates.

🤗

You know who's doing her pelvic floor exercises because she's the one gaining and losing an inch in height ever few seconds ...

Muesli is surprisingly calorific- have a look at the little nutrition panel on the back and prepare to be shocked! Ditto nuts, houmous etc.