Weight loss help!!!

[Fismith69]

Hi lovely heart folk,

I haven’t posters in quite a while as time just seems to be flying! I was diagnosed Feb 2018 with DCM EF of 23, with the help of meds my last echo showed an improvement to 45! The only problem I’m having is weight gain, I’ve gain 3st since diagnosis, I was always a steady size 12 , now I’m pretty much a 16, no matter what I do I can’t get my weight down, I’ve tried Weightwatchers, Slimming World, keto, 5:2 .... and nothing seems to work! I’m just worried that my weight is gradually going to creep up over the next few years and I’m only 51!! Please help 😊😊

[Hidden]

Diets don’t work!!!!

Get a portion control plate off Amazon. It shows you exactly what portion sizes you should have relating to the essential food groups... carbs, protein & vegetables.

When eating follow the 20/20/20 rule... this is chew for 20 seconds... rest for 20 seconds and eat for not longer than 20 minutes or until you are full ( which ever is sooner).

No treats, no snacking between meals and make sure you eat 3 times per day.

Finally, try to do 10,000 steps a day.

Good luck Fismith69.

[Ianc2]

Hi boohoo

So you keep track of your food intake? Can you tell us what you eat and when ?

[Fismith69 in reply to Ianc2]

Ok, yes, yesterday I had 2 weetabix with blueberries and semi skimmed milk at 7 am, lunch I had chicken and prawn salad with a hard boiled egg and some grapes and then for dinner homemade turkey chilli with brown rice at 6 pm ish ! I have a treat day on a Saturday, but I haven’t got a sweet tooth and take away a? Maybe 2 per month 🙁

[Ianc2 in reply to Fismith69]

Suggest you dramatically increase the amount of veg you eat, have only have one protein with your main meal, and look at balancing your energy in /energy out. If you don't exercise the amount you can eat without weight increase, drops really dramatically as you get older.

Effectively you can only have one main meal, and a snack at tea time. It is not easy, you have to defy your hunger hormones and persevere for about six weeks before before you start to see the weight shift. Weigh yourself every day and don't tolerate any increase in weight. Keep a food diary and don't cheat.

if you are eating snacks take them out and have an apple or some nuts instead. If you want a look at a different way of doing things have a look at the awfultoads's posts on the LCHF site which is part of the health unlocked site. The BHF advocates the mediterranean diet which is well worth a look at.

Think about getting a fitbit or something similar. It will tell you with total honesty how many calories you have burned through in any given day. At the end of the day it is a balancing act and there is a temptation to tell yourself fibs!

[Fismith69]

Hi, thanks for the helpful advice!

I tend not to snack that much to be honest, I work in a hospital and on my feet all day , I can average approx 10000 steps a day ( courtesy of my Apple Watch 🤗) and I have an exercise bike which I try my very best to utilise, so I would say I’m pretty active compared to most with a heart problem!

I’ll have a look at the Mediterranean diet and try and concentrate on eating more veg 🙂

[Ianc2]

if you are achieving 10,000 steps a day it has to be your food intake, possibly the amount of carbs that sneak in when you are not looking. Since lockdown started I have borrowed an exercise bike, (mega boring unless it is in front of a tv set) and I have a rowing machine which is a bit more energetic, but I do prefer to be out in the open. If I don't exercise my weight starts to go up straight away and my fitness starts to decline.

Strangely enough the covid problem has helped in that my wife and I now walk to exercise everyday. We used to go dancing 3 times a week and that has stopped completely . We weigh night and consequently we noticed the weight slowly creeping up and had to act to stop the weight going up.

My favourite meal at the moment is a king prawn salad, with beetroot, home made coleslaw (made with shredded carrot, cabbage, lettuce, half a red onion, an apple and mayonnaise) along with some cider vinegar hummus, celery, one potato and lollo rosso salad out of the garden. Lovely meal but it takes a bit of getting ready.

Probably a wholemeal sandwich for tea and a big juicy red gala apple for supper, with no nibbles after 7pm. Generally a low carb (no cakes , chocolates, biscuits, white bread, etc) with fish or white meat or a vegetarian curry or mushroom stroganoff or 3 bean casserole. with lots of fresh veg.