Anyone have 2-3 stone to lose but DOES NOT use injectables

[dreamstates]

Anyone want a support thread to drop 2-3 stone but finding the ozempic/wegovy etc threads overwhelming on here. They aren't useful to me and there are so many threads on here about the damn stuff.

A previous thread I saw basically said diet and exercise without the injectables would fail for most. I don't want to touch the stuff for a variety of reasons but mainly the hideous side effects and pile on weight when you stop. Not to mention cost.

I'm looking to do it the "old fashioned" way... 1200-1500 calories on my fitness pal and exercise increasing. No particular time limit.

SW: 12 stone 2
I'm really short too so ideally I need to be 10 stone something max

I'm 40 and deffo in perimenopause

Hi, please can I join you too? I’ve just started calorie counting with Nutracheck. I have set a target of losing 0.5lb a week, largely as I am so short and more aggressive targets left me with very little calories.

As things stand it has allocated me 1,548 without exercise. I’ve been under my target calories (adjusted for activity levels) since I began tracking on Saturday so it’s been a promising start. But I’m finding it quite hard to get into the swing of things and I’m especially worried about overeating on the days I exercise. I run three times a week so I have been more flexible with what I eat on those days (eating around 1,800 calories, which still puts me on track according to the app). I’m just really not sure how to get the right balance between being adequately fuelled for my runs and shifting weight!

I am 68.5kg, BMI 29.5 and for now I hope to lose around 10kg. (I really am very short - NHS says the best weight for my height is between 43 kilograms and 58 kilograms. I think the lightest I’ve been is 55kg so I am simply targeting 58kg for now.)

I think it depends with running if you’re running for general health/ weight loss or training for something more serious. If I’m running fairly gently for 30 mins 3 times a week then I wouldn’t really eat anything extra (or just something light like a banana if really needed). When I trained for the marathon/ when I’ve been following a difficult programme, I felt fuelling needed to come first and actually I didn’t try to lose weight during those periods of time.

welcome to the thread anyway and hope to hear more about your journey as you go 👍

Just to add too, a half hour run is only really burning 200-300 calories which you should be able to do from your body’s glycogen stores. If you are feeling feint from running it’s more likely you are dehydrated or running at a pace or heart rate which is too high for you to train effectively. I’d try dropping the pace or using jeffing (run walk intervals), and making sure you drink plenty before and after running - and during if you like! A run which leaves you feeling energised rather than exhausted is the right pace I would say :-)

Thank you! I’m training for my first half marathon so I’m running reasonable distances: this week it’s been one 5K (hills 😵‍💫) and one 8K (easy) so far and I’ve got a 10K long run to go. I often Jeff too, as I’m coming back from an injury.

The distances are going to ramp up from here so that I’ll be doing one short run (2-3 miles), one long run (6-7 miles) and one longer run (8-10 miles) a week. (Sorry to mix up kilometres and miles too - my plan is in miles but I convert it each week to kilometres as I prefer to use metric on my watch! 😂)

I haven’t been particularly trying to eat extra but on the days I’ve run so far my calorie intake has come in at around 1800 instead of 1550. I haven’t actively been trying to eat more but I seem to have done so (just by eating things like a banana and a protein yoghurt).

It’s only week 1 so I will perhaps get more organised and better at sticking to my intended range. I am a slower runner and hoping that shifting some weight will improve my times a little, although I’m on a bit of a go-slow for now due to a loss of confidence and some fitness after my injury.

Thanks for the welcome and advice too!

How's everything? Scales are finally going downwards but also I put some trousers which were tight and they slipped on easily. Weight is going from places other than stomach first ha! But it's something
I overate yesterday which I'm annoyed about as the scale went up today of course but now I need to be serious and not over indulge for the sake of it.

I don't count calories. I find listening to my body much easier.

Sounds promising! I am calorie counting but using it mostly to encourage eating whole foods, nutrient dense foods, etc. It is definitely making me limit ultra-processed food. I’m struggling a bit with lunches - think I might need to start making omelettes but haven’t got any eggs at the moment! I’m usually a boring sandwich-type person but they’re basically a no-go at the moment if I want to eat a reasonable evening meal (which I am prioritising).

Hi all,
We are in France so am trying really hard to stick to my goals and not do an all or nothing. So far so good but it's just too hot to exercise so am a bit worried that I will loose my momentum. I weighed myself last week and had seemed to go up a bit but think it was just different scales. Have mostly been sticking to calories but harder with the family. Had a few puddings but not gone wild and have been very good by not having bread or pastries... usually my downfall. Hope everyone is staying motivated. I do kind of feel slimmer in my swimmers- which is nice- so holding on to the thought that I need to stick to this and think of next summer too! Good luck everyone!

Well, my weight has finally started to shift. I'm using the NHS app - limited to 1.400 calories a day. I'm also going to the gym three times a week doing strength training and cardio.

Turns out I have endometrial hyperplasia. My HRT has been changed and I'm desperately trying to lose the fat since - apparently - it stores oestrogen and it's an excess of oestrogen causing the problem. First biopsy didn't show cancer, but I have a hysteroscopy and polypectomy in October and I'm keen to lose more fat before then.

At my fattest, I was above 16st 4 (Not sure how high I got. Didn't hit the 17 stone mark, I know that.) I'm 64.d

I managed to get down to 15st 4 and now I've dropped another 4 pounds. I think I've built back some muscle. My boobs have defnitely shrunk and I think my thighs are beginning to go down from the knees up...It's a bit bizarre. I think there's also some fat gone from my back - possibly courtesy of band exercise and lat pulls.

That's amazing. Happy for you. I have been listening to lots of nutrition podcasts talking to experts on women's hormones and perimenopause- it's amazing how much I didn't know. Trying really hard to apply knowledge. Focusing on eating Whole Foods and managing stress!! Teens not helping with that! Also continuing to build muscles. Did some band exercises this morning.
N

Argh hitting a bit of a danger zone!! I did really well for 4 days coming out of the 8 days in France and was back at pre holiday weight. However then we had a last minute 4 night holiday to Wales with family/ cousins (just back now). I tried to stick to the same kind of guidelines (no all or nothing thinking, best choices available, track even if I’m over points, enjoy what I eat) and did ok. Albeit it I was minus 80 WW points by the end of yesterday 🙄.

i was determined to get back in the saddle today but I’m really wavering. My husband has come back home with cold beers, we’re now having a short notice guest to stay tomorrow evening (which will also mean offering a decent meal and beer), kids are off school so it’s harder to get in my steps/ runs, we are potentially going to see my OH’s parents on Wednesday, got another event at the weekend, and away at a conference for two days next week!!

obviously I’m lucky to have all this travel and socialising- it’s partly because I have a work related travel scholarship this year - but it’s starting to feel like an impossible battle to stay on track I can hear the ‘oh just sod it’ thoughts coming thick and fast.

Im going out for a brief run to try and get my head in the right place, and have a healthy dinner on the agenda but how am I going to resist those cold beers???? And all the other temptations 🤪

@OneDayIWillLearn I know what you mean re the cold beer- it's rose wine for me! Have tried a mantra... it's about what I want more! Long term goals v short term pleasures. How about alcohol free cold beer? Sometimes that helps as you can be social but minus the alcohol. I'm 48 so I think it depends on age but for me- not drinking is a huge difference when it comes to weight. Whereas when I was 20s I could ignore all alcohol and just focus on food. Good luck!! But non alcoholic drinks are pretty good for socialising but staying good.

Despite the wavering I pretty much got back on it and have had a good week, and my weight has gone back to pre holidays again.

its the first summer that I have stayed in control of my eating and not lost the plot as soon as I went on a holiday, I’m feeling good about it! It’s making me realise that feeling the pressure to do ‘perfect’ dieting has been a really unhelpful factor in my past. Right now I’m focusing on the skill of ‘getting back on the horse’ and not listening to the ‘oh sod it’ voices.

I realise this sounds slightly insane but I’m finding it really liberating! It makes me think there might be a future where I’m not either on a strict diet or eating everything in sight and feeling bad about it 😁

hope everyone else is still hanging in there in some shape or form