Overweight. High cholesterol.

[Linedancer21]

So now things are critical. I need help to motivate me. I know this is my fault. I have to put things right. Any help of books etc

[MichaelJH Heart Star]

Hello and welcome to the forum! Have you any heart problems currently? Would it be acceptable to post your approximate BMI and cholesterol levels.

As a starting point I would suggest you follow a Mediterranean diet, exercise more (get advice from your GP if necessary), limit alcohol to within the guidelines (avoid high calorie drinks like liqueurs) and no smoking (if applicable).

The BHF website had plenty of advice.

[Speakeazi]

Well done for seeing what’s going on. It’s so hard to accept. But once you do, you are on the way.

However you have discovered your issues, routine check or illness you have your motivation right there.

Lose weight and lower your cholesterol

Agree with MichaelJH

Have a look at the circulationfoundation.org.uk website.

Even if you have no current illnesses, it will give you many good reasons to improve your health. And if you do have illness it will encourage you to keep on track and to know there is stuff you are in control of such as food.

Have a read of PAD The road to diagnosis and beyond. I have put a few tips at the end.

Look forward to being part of Linedancer21 support team!

[Linedancer21 in reply to Speakeazi]

I have just been given wii fit. So trying exercise at home. As knees and ankles can let me down. Can't walk far. In case I can't get back.

[Speakeazi in reply to Linedancer21]

You may find that as you start to lose weight your ankles and knees won’t let you down as much.

A short walk is fine. Don’t feel you have to walk for 30 mins. 5 is a good place to begin. Just wrap up warmly!

[Khonkaen]

The first step is acceptance and you have taken that one.

Now you have to be kind to yourself, a diet has to be comfortable or it won't last.

McKenna's 4 rules.

1. When you are hungry eat. Hungry = food shorage in your subconcious.

2. Eat slowly.......... puttiung your knife and fork down between bites and savouring your food.

3. When you are full, stop. Throwing food away is no sin any more.

4. Do not deny yourself everything you think is bad........ otherwsie you will crave it. Evenually you tastes will change.

A 5th is don't weigh yourself, especially in the first month. You are likely to drop a few pounds and then put a little back on again, creating damaging demotivation.

Then look at exercsie, there are youtube videos from the BHF, I use their 10 minute one.

That is the first stage of recovery and as I have said be kind to yourself, what's done is done and beating yourself up will be totally counterproductive, Just remember everyone on this forum has done some pretty stupid things and most have put those thoughts behind them,

Try to cut deep fried food out completly, especially deep fried and battered, along with processed foods and then try to get fresh fruit and veg into you life, uncooked if possible.

Buy top quality (expensive) ingredients and cook, if it tastes really good you will eat slowly and savour it. Obesity is a direct result of high volume, cheap and fast food

This is going to take time and if you enjoy it you will suceed.

Shame.

Many years ago in preparation for an expedition, I attended a series of lectures at the Royal Geographic Society, one lecture talked about survival and he quoted. that 85% of people who die in a survival situation die of shame. They are so preoccupied by how they got into the mess, instead of focussing on how to get out of it. From my experience I would say the other 15% were just lucky to survive, because focussing is crucial.

Be kind to yourself .....and Bonne Chance

[Auiron]

I Ate Like Queen Elizabeth For a Week, and It Was a Royal Pain

womansday.com/food-recipes/...

Her Majesty basically eats smaller portions. That part of the diet I followed and even threw some food in the bin. 5 roast potatoes, two go in the bin, far better it goes there than inside me. One day on giving way and buying a bar of chocolate, only one thing for it, throw it in the bin. This did work as my need for food shrank over time. There was no excuse for me being two and a half stone overweight. Leaving it that way, in my opinion, would have reduced my life expectancy.

[Hidden in reply to Auiron]

Nobody should throwing food away "these days" as has been said. it is too expensive both for the people concerned and for the planet. It is quite a simple matter to cook proportionally, and if there is any left over, save it for "leftovers" tomorrow, like we used to do years ago,

[Hidden in reply to Hidden]

That includes the Queen if shes tuned in BTW.

[Qualipop]

My son has just lost 7 stones. It has taken him 18 months to 2 years. What made him determined was being too heavy to do a trainee pilots flight. He did it by cutting p[ortion sizes and above all by cutting out anything between meals. His biggest problem was snacking in the evening so he moved his evening meal much later and he counted calories. He needed a reason to start; just knowing he was overweight wasn't enough.

[Rosie78]

Hi dancer,

From my experience no amount of a person telling themselves it is their fault for overeating gets them to stop doing that!!!

We are much more likely to succeed if we are compassionate and kind to ourselves.

personally I found going to a weekly group to support overeaters ( not a diet club) has helped me enormously not just with overeating but changing a lot of negative things in my life.

I also suggest reading lots of up to date behaviour psychology not only is it enormously interesting but you will find out a lot of things we do are motivated by our subconscious.

And personally i think more fun than wading through lots of healthy eating books.

I could write no end of books on healthy eating based on my knowledge !!!but no amount of intellectual understanding changed my

eating behaviours and what worked for me and 'turned the key in the lock' was lots of emotional support and understanding my deeper motives.

If that sounds not your thing at all there are diet clubs such as slimming world which are pretty nutritional but I did not like it personally as I found it made me anxious about my eating. (If you think maybe a diet group is the way to go) I would suggest seeing a qualified Dietician with experience of healthy eating plans for the heart The British Heart Foundation nurses on the helpline could point you in the right direction.

As personally I don't want to recommend any plan of eating because

I think it is important that someone with full knowledge of your health needs suggests a plan that is safe and appropriate for you.

Finally there are lots of books on Psychology, healthy eating ( once you have sought advice ) out there.

If you are in the uk and join your local library they have a scheme called books on prescription which is books on a whole range of health topics that GPs are happy for their patients to look to as they give good sensible advice. ( Anyone can access these books)

Hope some of these suggestions may help.

Take care