Trying to lose weight when limited exercise capability

[SocialistSally]

Im 42 and I need to lose at least 2 stone. The weight was a mostly down to a course of steroids last year to try and treat a heart inflammation. It actually turns out that was misdiagnosed, but the months of steroids made me balloon!

3 months ago I had a heart attack, not the normal kind, it was caused by a spontaneous dissection of an artery. Very little is known about the cause, it usually happens to otherwise healthy women.

Because of this I’m on limited exercise, I can walk about 3 miles, but can’t exert myself much. Im not allowed to lift weights. I used to be a runner.

I’ve been skipping breakfast (sort of 16:8) and eating salad with chicken or salmon, no alcohol, an apple, some Greek yogurt and mango. And I haven’t lost a single lb.

I’m so miserable and fat, but not what else to try. Realistically I want to be healthy and the side effect be losing weight. I’m well aware of the issues with calorie counting (I’m a habitual dieter.)

Steroids suck. Have you worked out your tdee? There's lots of calculators online. Start there and see how much your maintenance is then your losing calories. With your exercise restrictions you will lose weight more slowly but it's still possible.

Oh gosh that must have been really scary.

Sooo weight loss is 80% diet, 20% exercise. Walking is enough for well being.

At 53 and menopausal and after a lifetime of orthorexia/binge-eating, I have only now lost weight by being gentle with myself. I think this is the mindset you are on about. I've focussed on keeping blood sugars stable, thinking nutrition first, and reducing stress, and not letting diet be a stressor. Small changes, gentle exercise (walking, swimming, yoga). I've cut caffeine, I'm adding protein and veg everywhere I can and minimising sugar, white carbs, and ultraprocessed stuff. I'll still have a crisp or two for entertainment, but not many. I'm 10kg down. There's more to go.

Yes that’s exactly what I’m aiming for. I know it will be slow, but even 1lb makes all the salad worth it 😂.

I'd recommend looking up the fast 800 - it would suit 16/8 fasting and the types of foods you've been eating - bit less mango and apple and more veg though. But would give you a structure. It also doesn't rely on excessive exercise....

Thanks I’ll take a look. Although I’m not convinced I could manage on 800 calories a day

I think you'd probably be advised against a VLCD (which this is) with your recent health history. In my absolutely non expert opinion you probably need to be more self-nurturing, no extremes, not create stress through not eating enough!

I know that makes sense. But I hate how I look and feel. I can’t bear looking at photos of myself or my reflection in windows. I feel like a big fat lump.

And of course clothes not fitting. I’ve tried getting some cheap new clothes, but whenever I try anything on I just see a big fat lard arse and can’t bring myself to buy anything.

Your attitude towards yourself might change though once you are doing something positive. Start tomorrow and add protein to all your meals. Go on your walk.

You've been through a massive scary trauma and misdiagnosis. Focus on nurturing yourself back to full health, the last thing you need is to be undereating.