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

@LadyHester theres no way you could ACTUALLY gain five pounds in three says unless you were eating about 10,000 calories a day. It’s probably your body retaining water. If you get back on it you will probably be back to what you were in a couple of days.

Would caution against dropping calories too low - it's miserable and very hard to sustain ( so people tend to regain weight after feeling deprived).

I would honestly go for something more manageable- say 1600 calories with hitting a 10k step count each day and be prepared for it to be slower, but with a much higher chance of success.

Also aim for minimum 100g protein in there each day to maintain muscle mass and keep you full. Also 5 portions veg.

I've lost 2 stone doing that. Slowly - but it's staying off

What supplement do you take please?

Any tips anyone could share for a weekend away?

I’ve done 8 days of Weight Watchers and weighing 6lbs less than I did on day 1 - I know you always get a big loss in the first week so I’m sure it’ll be normal from here but it’s a motivating start!

however we are going away this weekend and I won’t have much choice about what I eat (staying with family on Friday and then catered lunch and dinner (but not like ordering off a menu). Slightly worried about losing the plot with the healthy eating and not sure what strategy to take!!

@OneDayIWillLearn if you are not veggie when I would eat the meat/fish and veg but leave out some of the carbs. This will keep you fuller for longer too. Don’t fill up on bread or chips you are better off filling up on the meat and veg.

@OneDayIWillLearn wherever possible opt for loads of veg plus some protein (a bit of meat or fish or something like an omelette if you’re veggie). Plenty of salad is also a good idea but beware salad dressing as that can be very pointy.

One thing that helps for me is having lots and lots of veg/salad as it takes ages to eat so doesn’t feel like I’m going short of food.

Fruit for dessert where possible.

Also remember that life gets in the way sometimes. It’s not going a bit off track that’s the problem; it’s not getting straight back on track afterwards. Make the best choices you can but don’t forget to enjoy yourself!

Does anyone here have PCOS? Weight loss is very triggering for me as someone who has had spells of not eating at all (uni, breaks up etc). I have to eat fairly restrictively to lose weight - I maintain at 1500 calories + 1 hour walk/per day.

I just end up fasting as that’s the only way I see weight loss which makes me miserable and depressed. Takes me back to those bad times.

If you have PCOS how many calories are you eating and what exercise are you doing?

That sounds really tough @Corianm. I don't have PCOS but have a friend who does who also said how difficult it is to lose weight. Sounds really unfair.

Had lunch out with my mum today and had a delicious salmon and prawn salad. Then tonight we having lamb in pita bread and more salad. Exercise today will be a half hour walk whilst DD is at her piano lesson.

Would like to see a loss in the next couple of days. There's a dress that I can't currently zip up that I really want to wear this summer.

Anyone got a progress update? I’m down half a pound on last Friday which isn’t exactly earth shattering but a pair of jeggings I’ve been avoiding because they are too tight have just gone on and feeling comfortable, and a bra I bought three weeks ago because all my normal ones had got a bit tight (such a bad look 🙄) is noticeably too loose now. Got a challenging weekend ahead food/ drink wise but just going to try and do my best and get straight back on it on Sunday 💪

I’m not sure the scales are showing much to celebrate for me at the moment but I’d been up and dressed for quite a while yesterday including trips up and down stairs before I realised that my trousers were on backwards! I went to put my phone in my pocket and it wasn’t where it should be! I mean, they’re pull on trousers and not exactly fitted but being loose enough to go on backwards without me noticing is definitely new.

Update from me- not great.

Having done well initially, I find that I’m getting hungry on the amount of food that I was losing weight on, and really tired. So I’ve eaten more the last couple of days.

I saw a friend today, who has always been a daily gym goer and (somebody who seems to exist on very little food IMHO).

Much to my surprise, she has gained weight.

she is really pissed off because obviously that amount of muscle needs food - and she doesn’t want to compromise her fitness for her figure. She’s just approaching a size 14 but it’s a big change for her.

I don’t know what to do because on the reduced food, I do feel really really tired and I haven’t been working out.

to be honest this has always been cosmetic reasons for me, but I would imagine being very short and very overweight…while I don’t have any knee pain or anything like that now, eventually it’s going to happen?

I can’t figure out what to do next. I know from experience, even when I wasn’t fat, if I worked out in the morning, it would trigger my appetite for the whole day.

Plus I quite like working out after the day is done - you know you can get the stress out and stuff.

so I don’t know what my plan is.

Hello, haven't posted for a while.
I spent a couple of weeks doing some gentle yoga and weights to get back into exercise, now joined a gym as I feel ready to work out more.
I've finally managed to start eating better too. Someone you make a decision take action a while before you can actually do it.

I've been focused more on changing mindset than losing weight but hopefully it will happen now.

Have you tried upping your protein and fat? Sorry if that’s obvious.

I basically live off of eggs cooked in butter on sourdough or a wholemeal bagel thin. I replaced chicken salads with that as I found I was having hunger pangs within an hour of eating the chicken salad.

I tend to snack on protein sources - cottage cheese, boiled eggs, full fat yoghurt and turkey slices instead of fruit as I swear the latter makes me hungrier overall.

@Corianm Yes, I have.

The longer story is that it is progress - I found when I was on anti depressants, nothing worked at all. But I've been medication free for 7 months (properly exciting for me) and though I appreciate 5lb is good, I am unhappy about the lack of energy.

I have a neighbour who has taken 4 months to lose 5lb and she's really pleased with that, but she doesn't exercise as she hates it. I find it really important for mental health.

In terms of breakfast boredom, I am wondering what Huel tastes like, has anyone tried it?

@EmeraldRoulette personally I find intermittent fasting very helpful for energy levels. I usually eat in an 8 or ten hour window and fast the rest. I don’t feel hungry in the fasts and have a lot more energy… I think it’s because you fast regularly your body gets used to burning stored energy (glycogen or fat).

@OneDayIWillLearn I tried fasting, some days I felt crap, other days fine, but no weight loss. That was when I was on meds though, so worth another try, especially as I am so bored of it all.

Fasting by accident today....sorry this isn't diet related...i had a drastic allergic reaction to a nectarine, of all things! I've had to take three antihistamine over 8 hours (chemist said fine) and I feel rough.

So not putting any food into my overloaded system today.

@EmeraldRoulette no I haven’t managed weight loss through fasting alone but it stabilised my weight with no calorie counting etc at all for over a year (which is quite an achievement for me!) and made me feel much better and sleep better. It seems my only way of actually losing weight is weight watchers though.

The other approach I tried was more along the body acceptance lines like Body Positivity and I read a book called Happy Fat. I think there’s a lot in it to be honest and the diet industry is awful. There’s definitely more to life than being the ‘right’ size or BMI. I’m loosely following the steps in the Last Diet book at the moment which is also much more about positivity, behaviour and attitude change and learning to be your own expert when it comes to what works and is important to you. Might be worth a look!

Still managing to eat well and still roughly to calorie allowance, and have done a lot of exercise this week.

However, the scales this morning showed a 3lb gain! I'm guessing it could be because I have my period? Or that I ate salty ramen yesterday? Hopefully not a real gain f eom the week before.

My calorie goal in MFP is 1,370 and I've eaten a net 1,505 under that over the course of the week, after exercise. I don't think I'm underestimating food and I'm not counting normal amounts of walking (up to around 6k steps a day) as exercise.

So I'm really hoping in the next couple of days it should move down rather than up?!

I bet it's both your period and the salt from the ramen, @Blacknailer. I've been weighing myself every day to stay on track and it's quite astonishing how certain meals – even relatively healthy ones – can affect your weight the next morning.

I've had a couple of stay-the-same weeks because of overindulging but now I'm back tracking my WW points and my weight is going down again. I'm realising that exercise really is key for me. On the days I don't go out for a walk I tend to want to snack more, because I feel lethargic. Getting a dog in September and looking forward to walkies twice a day!

Yes I think the exercise is really helping me not overeat. I just don't know if I can keep it up when I'm back working again (between jobs at the moment).
I've had more water today so hopefully it will look better soon!

Have lost a couple pounds last week. Did a couple days of fast 800 and stuck to 1200 calories for the rest. I’m quite sedentary right now so it was fine (maternity leave). Only exercise is in the form of an hours walk with dog in the evening.

I've lost 25 pounds but get overwhelmed knowing I still have the best part of 35 still to go. Being this restrictive and still fat is unfair in my book.

Your progress is so impressive though!

Update I'm about 3lb down this morning, so 6lb down from the phantom gain of the last couple of days!

Excellent!

Hi everyone,
I saw this thread earlier on and was drawn to the no injections weight loss.
I'm surprised how many are injecting but I just want to do it the old way because I want to take control of eating, exercise etc.

I've not weighed myself and the road seems long but it won't be too long hopefully for all of us. I have stuck to no sugar and moving more, need to keep this up.