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

@Menora yes that was all I ate as I had to leave early for radiotherapy and was so tired when I got back I went to bed for a couple of hours.
Not vegan!
I’ve subscribed to a meal delivery service as it’s so hard to organise myself while doing the 3-hour radiotherapy round trip.
I need to lose three stone. Currently so awash with self loathing that I have to shift a few pounds quickly before I get to a point where I can be more measured about it.

@LadyHester a meal service sounds like a really good idea, takes out the thinking from it especially if you are tired and gives you space to get into the swing of getting yourself in a good place. If you are looking for things that aren’t too much hassle to make, Aldi do some quite nice low cal ready meals I will link below some of the things I have used. I work long hours so sometimes I have to grab and go

I usually have an avocado in the house to give me a decent fix on some sour dough

I’ve had the beef and rice one and it was very nice

https://groceries.aldi.co.uk/en-GB/p-inspired-cuisine-chicken-prawn-paella-380g/4088600252315

https://groceries.aldi.co.uk/en-GB/p-inspired-cuisine-pulled-beef-bean-chilli-380g/4088600252339

I love this easy bowl and I eat it cold

https://groceries.aldi.co.uk/en-GB/p-specially-selected-bang-bang-chicken-with-rice-beans-270g/4088600436838

Yes! 3 stone. Lost a stone on keto but plateaued. Now trying Louise Parker method - healthy eating, regular exercise (yet to start that!) lowish carbs and no fasting. Very easy to stick to so far.

I’ve been hovering around 13 stone for about a year which for me (5 ft 7) is on the borderline between overweight and obese on BMI. I’ve been up as high as 14 and had long-ish periods more like 11-11 stone 7lbs and I’d love to get back down to that as currently I hate the way I look and seeing photos of myself.

i turned 40 last year and I’m aware if I don’t get the weight off it will probably just keep creeping ever onward.

the problem I’m facing is trying to find an approach to take though. My go-to (since early 20s) has always been WW and I have always been able to lose about a stone over a couple of months with that BUT I have always end up putting it straight back on. I have played around with fasting more recently but find it hard to stick to strictly enough to actually lose weight. I briefly tried shakes (terrible!), trained for and ran a marathon in 2022….but basically now as soon as I start to follow any kind of diet plan all my self-sabotage and/ or rebellious buttons get hit and I seem powerless to stop myself eating all the things I shouldn’t. Plus I also enjoy good food, and have a partner who does too, so it takes a lot of self-control and going against the grain when I do try to diet.

so yeah I feel really despondent as I hate my weight/ way I look, really want to feel lighter and healthier again but don’t have any belief that anything I can think of will ‘work’.

following for ideas from others and maybe a bit of fresh self-belief and motivation.

Can I join this thread please! I’ve 4-5 stone to lose. I need to restrict calories and move more but stressful times at home and work have not helped me! I just comfort eat!
I tried weight loss injections and it made me really ill. I’m too scared to try another brand. Im also over 45 and peri menopausal which feels like I’m fighting a losing battle. I had half my thyroid removed a few years ago due to a growth (thankfully benign) and the weight has piled on since then. Apparently my thyroid levels are normal though!

Anyone else feeling light headed after a few days on 1200 cals? I'm definitely very tired and light headed.
I'm wondering whether it's also a good idea to change cals target from week to week so my body doesn't get "used" to a specific calorie intake?

@Keepthosenamesgoing yes I’ve read it is a good idea to change things around otherwise your body will lower your metabolic rate and make it harder to lose weight (and easier to put on again in future!)

ugh your post is exactly what I’m dreading about trying to diet again!!

1200 is probably too low. Have you worked out your TDEE? How tall are you?

I am 5’5 and I’ve never eaten 1200 calories and I’ve lost over 4st

1200 is a random number there is a science to it

https://jamessmithcalculator.co.uk/

I needed to lose 2 stone. I’ve lost a stone over the past 5 weeks by:

-intermittent fasting
-upping protein/reducing carbs (definitely not ‘no carb’, but smaller carb portions and more protein at main meals)
-upping exercise - nothing too hardcore, but I do yoga 3 x a week and try to walk 10k daily.

I’m hoping to lose the other stone by the end of July for a holiday.

It was hard for the first two weeks. I’m a sugar addict and a bit of a binger, but the fasting & more protein have really reduced sugar cravings and the desire to overeat. For the first time ever, I feel like this is a way of life I could keep up forever.

I’m also viewing it as a long term plan, so if I have a day off it’s not the end of the world. I’ll pick back up the next day.

I’d love to join this thread, please. I’m 55 in a couple of weeks and have 3ish stone to lose. I vowed at Christmas to be at my goal weight by now… I packed on 2 stone when I started HRT and am struggling terribly to shift any weight at all. I find it relatively easy to fast, so am currently aiming for a modified fast of x3 500 days per week and the remainder at c. 2000 to give me a weekly average of c. 1400 per day. Keeping the carbs and UPFs in harness. I’m 5 6 and weigh 13.5 stone. Before lockdown and HRT I weighed 9 4. We sometimes have no idea of our blessings! I loathe being this size, it’s miserable! Good luck all!

Can I join too? I'm 10 stone 8, 5'7 and want to get down to 9stone 2lb Currently doing 1350 calories a day on MFP.

@Keepthosenamesgoing

im on day 3 and woke Up with a headache (not lightheaded, more pain). I suspect it’s my body getting used to not feeding it sugar every few hours in the form of chocolate bars and cakes!

I am feeling pretty good other than the headache. Definitely less bloated.

I weighed today just to check it’s going in the right direction (I’m 0.2lb away from being 11 stone something)

I mean at my height I’m not even meant to be in the 11s but more like 9-10 stone but it’s better than being in the 12s and is mentally quite encouraging.

im 40 and I’d be more than happy just to get to normal Bmi.

my PT is on holiday for 3 weeks now so I’m hoping when he returns he notices I look different. He’s brilliant but there is that saying “you can’t outrun a bad diet” and it’s so true.

Is anyibw not exercising, I waa hoping to lose just being in a deficite

5'7
172 pounds
39
1300 calories a day ish

@RipleyGreen I can relate to the vowing thing!

I was feeling so enthused but had some bad news yesterday and ate the biggest cake ever for dinner (in a cafe, one of those elaborate things that probably has about 1000 cals in it).

I do feel quite rough today but tbh there's progress in that previously I would never have linked up the cake with feeling lethargic today.

Supposed to work out after work. Hopefully I'll feel better by that time.

I'm out tomorrow night so need to cut back more at the weekend. I'm not going to go mad but I equally don't want to spend money on the famed massive salad!

waves

64 yrs old.

Once managed to get down to 10st 12 (20 yrs ago) but have been told that 12st 2 would be a reasonable weight for me - and I remember looking quite good but (more importantly) feelng healthy at that weight.

Currently 15st 12. A smidgen off 5ft 9 the last time I was measured - guess I might have shrunk a bit with age.

I got to an exercise class for folk who have had various ops - that's once a week on a Thursday. I'm hoping to increase that.

Spent many years being a carer as well as working and was told to stop doing gym 3 times a week because of my knees. At the time, was told it was osteoarthritis. Found out last year that I actually have patella alta with a bit of osteoarthritis thrown in for good measure. It turns out that there are exercises that I can do, but I'm not allowed to run on the treadmill, etc. I'm allowed to walk fast and to use the elliptical provided it's on the flat.

I'm supposed to have a go at returning to the rowing machine tonight - the trainer thinks there might be a way of avoiding strain on my knees.

When I do steps, I concentrate on the thigh muscles. Not allowed to have them set too high. Doing a limited amount of weights - 4k medicine ball now and up to 3/4k with each hand weight. (Had a shoulder decompression a year ago.)

I remember being 9st 2 as a teenager and thinking that I was fat! 5ft 8 3/4!

Me!

But please use this https://www.diabetes.co.uk/bmr-calculator.html to calculate your calorie need and then only reduce this by 200 to 400 calories per day.

1200 is way too little for most people plus its so little you are less likely to stick with a new eating style.

My current changes to my diet are better snacks and better breakfast. These small changes have allowed me to lose 4lbs over a week or so!

My breakfast is simple - mashed banana and oats, mixed together and popped in the air fryer for 7 mins and eaten with greek yogurt (full fat, so less sugars) and low cal chocolate sauce (13-cals per tsp).

I try to eat more veg and protein so may have a low cal, high protein shake for a snack (I like clear whey from my protein) as this keeps the hungry pains at bay.

Sadly, school cookery lessons never really gave a good head start on how to balance our diet effectively.

@dreamstates that's great! I do feel a bit slimmer (maybe it's imagination but who cares!). Will weigh myself Sat and fingers crossed !

@WearyAuldWumman Ha! Me too! Thought I was enormous!

@WearyAuldWumman Good luck to you, we’ll get there!

Thank you. :) Heading out to exercise class shortly. :)

I lost 2 stone doing Joe Wicks workouts on YouTube and using MFP. I stopped logging and put some weight back on but caught hold of myself and am going back the right way again.

Thank you! Very useful.

Back from my exercise session. Going to start going twice a week from next week. Think I'll have split the exercises across the sessions - doing a mix of cardio, weights, bands...

I'm doing more on the elliptical now (for my core) and have started back on the rowing machine. Alas, I'm no longer allowed to work my knees on it, so I'm using it for my arms only.

I keep forgetting the names of the exercises. I started with 1kg hand weight, lifting my arms to the sides. Have now managed to move up to 3kg hand weights. Not a lot, but I'm feeling the difference.

I used to play the piano accordion, would you believe. My "lady's model' weighs about 8kg and my bigger accordion is 11kg. I only play them sitting down, but I want to be able to lift them up and on with ease.

Also, I lost 2 stone without meaning to when my husband died. Put it all back on again quickly and then lost a stone again. I noticed a bit of slack skin on my arms which is why I've been doubly keen to build up the muscles.

The weight training coupled with moisturising seems to have made an improvement.

I'm also aware that it's easier to burn fat when you have more muscle on you. (Maybe I have that wrong?)

Hello, I'll join you.

I'm 5'3, 38, currently 13st 4lb. I've been just under 13st for a couple of years and it's kept up a little recently.

I've been under major work stress for a long time and haven't done any exercise. I'm now off work with the stress finally so I'm using that to focus on myself for a bit.

I'm using MFP and for the moment as I've just started I'm just logging food and not really trying to stick to low calories. I know from experience that will happen if I can just keep logging.

I've started a gentle 30 day yoga thing and plan to add some weight training in soon, plus walking.

Basically slow and steady is my plan but I'm like to feel a bit slimmer and more toned by July. Ideally I'd lose about 3st in the end but I'm mainly aiming to just keep going!