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Weight loss chat

A space to talk openly about weight loss journeys and challenges. Mumsnet hasn't checked the qualifications of anyone posting here. You may wish to speak to a medical professional before starting any diet.

Original poster

Diet, strength training, BMI and what my doctor wants

67 replies

TheOpeningActofSpring · 22/09/2023 09:39

I am at a loss of what to do so would really appreciate some help.

I am waiting for a certain treatment and can only get it on the NHS if my BMI is under 30. I’ve never had a BMI under 30. I’m 15.5 stone; 5.7’ and a size 16, so fully accept that this does not
look great on paper. I’ve always been heavier than I look (which I know is subjective). I’ve got a thyroid issue but that’s medicated and under control.

I’ve sorted my diet out and now eat what I consider to be much more wholesome. Low-ish carb but have porridge for breakfast and might have some
quinoa or potato (maybe twice a week if that); no white flour pasta or similar. No snacks. Other than that lots of vegetables and protein. I’ve also got back into strength training and regularly do dumbbell workouts for upper and lower body, core etc.

Ive started to see result - my waist is getting smaller for example (trouser feel loose; tummy flatter), my arms are shaping up etc. I feel stronger and really like it … but hardly any weight loss. I got told off by my doctor for not putting in the effort to lower my BMI.

If I ditch the strength training and eat lower calorie, will I lose more weight, even though it won’t make me feel as ‘good’ as my current plan? Or will it need more time until inches lost translate into weight loss?

OP posts:
WildFeathers · 22/09/2023 14:59

If you kept doing what you’re doing and added in an hours brisk walk a day I suspect you would see the scales start to stick down. I’m started doing CrossFit and it’s taken a year but my body is really starting to change for the better. Like you, I have lost very little on the scales. I have started adding in a longish walk every day and that has got the scales starting to move downwards. I appreciate the benefits I’m getting from CrossFit and the diet I’m on now to look at changing that go lose weight quicker but I haven’t got a timescale - just want my waist smaller than 35inches!

Graciebobcat · 22/09/2023 15:03

HerbalTeal · 22/09/2023 14:55

I’d look again at portion sizes, your porridge is twice the serving as I have (someone v active, up early) so possibly your other portions are on the large side also?

sounds like you’re doing well in general though. I wouldn’t ditch the weights, just add some cardio in also.

That's the problem with porridge for me, I'm hungry again in an hour unless I either have a big portion or have a lot of protein with it.

Most days I don't have breakfast or just have a coffee anyway and just eat brunch and dinner.

TooMinty · 22/09/2023 15:30

HerbalTeal · 22/09/2023 14:55

I’d look again at portion sizes, your porridge is twice the serving as I have (someone v active, up early) so possibly your other portions are on the large side also?

sounds like you’re doing well in general though. I wouldn’t ditch the weights, just add some cardio in also.

I was just thinking this - I think our box of porridge suggests 40g for an adult portion and the quick sachets only have 30g in them I think.

Hubblebubble · 22/09/2023 16:02

Swimming complements strength training really well. You could just be experiencing a plateaux

Hubblebubble · 22/09/2023 16:15

Also, try less oats but more greek yoghurt, a scoop of whey and a chopped banana.

Original poster
TheOpeningActofSpring · 22/09/2023 16:25

Actually re the porridge - 60g is what I make but actually DW has half of it. So I have 30-40 g. Sorry, my bad 🙈

OP posts:
Leggytigberk · 22/09/2023 16:46

Porridge is good, I have 40g and just a sprinkle of brown sugar. As others say I think you need to check portion control.
Good Luck

TheFormidableMrsC · 22/09/2023 16:54

30 day Shred? Jillian Michaels. You may have to subscribe but it's 20 mins a day and very effective (HIIT inc weights). I've got the DVD which I drag out occasionally.

Janieforever · 23/09/2023 08:11

midgemadgemodge · 22/09/2023 11:22

Yes it's very hard to improve your exercise and fitness and diet at the same time

In your circs I would focus on the diet - you need fewer calories , smaller portions would probably do it

op, it’s really important you keep up the fitness, particularly strength training and it’s great you’re seeing results, don’t drop it, so don’t listen to this,

it is your diet though, as the saying goes you can’t outrun a bad diet, yours isn’t bad, but you’re not loosing weight as you eat too much, so focus on portions. Loose the crisps, and find a calorie deficit, or go fully low carb.

SezFrankly · 23/09/2023 08:21

This dinosaur attitude drives me mad. You’ve built muscle, which is good. It will help you to continue losing fat. Continue doing what is working and GP will soon see results. I am in same journey and although the scales don’t always move, I’ve gone down 3 dress sizes.

NHS weight loss app is great free way of monitoring calories so you’re in deficit.

Continue to aim for high nutrient, high protein, low cal food.

Don’t forget good fats.
Weight train 3 times a week.
Walk 10-15,000 steps a day (or swim, this is tough if you don’t have time to actually go for a walk every day)
Drink 3 litre water a day (I don’t always achieve this, it’s hard especially if you don’t have east access to a loo all day 🤣)

See if the gym has scales that monitor fat/muscle as this is a useful way to monitor. I body is the one my gym used but there are others. It had an app that monitored your progress. The line of body fat % going down and muscle % going up is very satisfying

ThePoshUns · 23/09/2023 08:29

I would suggest walking as well.
I used to run a lot and never lost weight because I was always hungry!
I do yoga 3 times a week ( strength and balance as opposed to just stretching) and I find walking a few evenings is more beneficial than running. I walk quite briskly with a podcast on.
Read up on cortisol and the effects of stress and hormones impacting weight loss.
Sleep and relaxation play a part as well as diet.

Rozbos · 23/09/2023 14:35

How long have you been eating/exercising like this for? Often you notice a physical change before the scales catch up.

I would count macros, use a macro calculator like macros inc and track everything. If you track accurately you will absolutely lose weight. Definitely don't stop lifting!

lljkk · 23/09/2023 15:29

How old are you, TheOpeningActofSpring?
sorry if you said& I missed it.

TooMinty · 23/09/2023 17:40

TheOpeningActofSpring · 22/09/2023 16:25

Actually re the porridge - 60g is what I make but actually DW has half of it. So I have 30-40 g. Sorry, my bad 🙈

😊 Sounds perfect then!

(Portion size and the fact you make her breakfast)

Harrysmummy246 · 23/09/2023 20:22

Burntumber · 22/09/2023 10:06

Could you keep everything you are doing as it is but maybe add in cardio before breakfast 2 or 3x a week. Apparently fasted cardio is good for fatloss in some people, but not all so might be trial and error?

You could also think about adding something like intermittent fasting in so that you are not changing what works for you already but just adding a new element in to encourage weight loss. Apparently intermittent fasting can go along side lifting weights?

No evidence really that fasted or not makes any difference

InterFactual · 23/09/2023 20:33

This is why overweight people avoid seeing their doctors. You got told off for eating a really healthy diet and toning up. I'm absolutely enraged on your behalf and I suggest you seek out a doctor who is more appreciative of the great strides you have made in a positive direction. Patients won't always achieve the goals that doctors set them but it is up to the doctor to encourage and motivate, not "tell off" and put their patients down. I hope you don't give up on your goals because of this prick, find a better doctor.

Spaghettihulahoops · 23/09/2023 21:04

InterFactual · 23/09/2023 20:33

This is why overweight people avoid seeing their doctors. You got told off for eating a really healthy diet and toning up. I'm absolutely enraged on your behalf and I suggest you seek out a doctor who is more appreciative of the great strides you have made in a positive direction. Patients won't always achieve the goals that doctors set them but it is up to the doctor to encourage and motivate, not "tell off" and put their patients down. I hope you don't give up on your goals because of this prick, find a better doctor.

I suspect the doctor is just following a rule. There are some medical treatments that are only provided by the nhs for people with certain bmis.

ParkRunIdiots · 23/09/2023 21:11

If I were you I’d sign up for Team RH online. I haven’t used them but I know people speak highly of him. He works your meal plans out for you I think and focuses the exercise in strength training. Don’t think he’s big on cardio, says it’s not needed. My PT friend says rowing machine is best gym cardio. I hate rowing and do spin classes instead alongside weights.

MadKittenWoman · 23/09/2023 21:31

Yeah, up the cardio and ditch the carbs. If it's any consolation, never been overweight but we had to have IVF / ICSI and DS is now 23 and living his best life. Good luck- you can do it!

Bubbles254 · 24/09/2023 07:55

Is there a possibilty that your thyroid treatment could be leading to weight gain?
https://www.healthcentral.com/condition/hypothyroidism/levothyroxine-weight-gain

Your diet and exercise regime look pretty good to me although does obviously depend on portion sizes. Cronometer is good for tracking calories, macros and nutrition, I would recommend trying it for a few days just to get an idea of your intake.

Hubblebubble · 24/09/2023 08:25

Also, time. Seeing any changes takes consistency and time. I hit a massive plateaux where the scales didn't move for months. It was disheartening, but I reminded myself that this happens with strength training and carried on as I was. Now 3 pounds are off and I'm into a pair of jeans that didn't button up last year.

random9876 · 24/09/2023 16:32

Log everything you eat meticulously on MyFitnessPal for a month (no need to change anything while you do it). You just need to see what’s going on. I am sure that you are getting strong and healthy doing what you are doing, and will have many health gains from it. However, if the BMI barrier is what is holding up treatment, then that‘s what you need to look at!!

At least if you discover you are eating 1300 cals a day, but still no loss, it’s the basis of the next conversation with your GP.

Original poster
TheOpeningActofSpring · 30/09/2023 05:47

Thanks, everyone. I have upped the cardio a little whilst continuing with my strength exercises and have gone lower carb with varied sources of protein and healthy fats. I am watching portion sizes. Have lost 3 pounds over the last 10 days so things are moving into the right direction. I really don’t want to get into calorie counting as I feel if could make me quite obsessive.

OP posts:
nevynevster · 30/09/2023 06:19

Harrysmummy246 · 23/09/2023 20:22

No evidence really that fasted or not makes any difference

Show quote history

Actually there is. Check out the Zoe podcast on this exact topic where they reference a few studies to support. 7th Sept episode

mondaytosunday · 30/09/2023 07:25

Don't ditch the weight training but lower your calorie intake. Measure/weigh everything. Fewer carbs more protein.