like 56 and struggling to lose the 3-4 stones I need to meet BMI healthy weight and try and reduce my high BP, I struggle wih anxiety and depression linked to PTSD. I take meds for hypertension, anti depressants and HRT. It took me the whole of last year to lose 1 stone that I found so much hard work. I tried a combo of fasting ((16/8I and slimming world. I walk 2-3 miles a day and swim twice a week. (About 1 km in lengths) . Mostly cook from scratch and have cut back on alcohol and drink about 5-10 units a week, it feels like it’s ,y only vice at times!
What’s the one or two things that have made a real difference to your weight loss, drop in BP and/or mental health, please?
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Bathsheba42
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I don’t keep in the house things that I shouldn’t snack on such as biscuits or chocs.
I cook (almost) everything from scratch.
I avoid Ultra Processed Food (UPF). There’s one or two good Facebook groups which give their hints and tips.
When I first got hypertension the charity Blood Pressure UK had just started. Lots of good information from their website.
If I’m hungry I have a drink of water, then think “am I really hungry.”? Probably not. Leave it for 30 minutes and do something else!
Then a year ago I cut back on carbs (bread, potatoes, pasta) but increased protein (fish, chicken, eggs) by a similar amount. Such as, a recipe might say 100 grams of potatoes per person, so I would have 50 grams and increase the protein by 50 grams. That change alone helped me lose over six kg - a stone.
Hi , after suffering a HA late summer 2024 I focused on losing weight as my exercise routine was good. I found reducing meal portion sizes had the biggest impact. I love bread so eat smaller sized slices, red meat once a fortnight try and eat fish, chicken or beans dailg, no cakes and have on average one biscuit a day, plenty of fruit and veg each day. It seems to work for me as I have lost 2.5 stone so far.
Hi, I got the Lifesum app and started to count calories. In had no idea how calorie ridden my food were. Portion size is big thing. I do the 5:2 fasting diet and I have heaps more energy. It need sone willpower, so you need to set up your environment so that you give yourself every chance of success. No easy way I’m afraid.
Hi Bathsheba, everybody has put really good advice on here the only thing I would say and what works for me is Slimming World - I say that, and again this is me it’s the psychological effect of having to go every week to be weighed, I do actually enjoy going I’ve tried in the past to do things on my own but it never comes off the same, I joined the week before Christmas as for me I knew that would keep me on track and it has done the weight is coming off -I wish you well it’s not easy but I honestly can say I never feel hungry - I worked in general practice before I retired and Slimming World was always the go to diet recommended- take care 😊
In 2017 after years of looking after others my husband died in 2004 ,dad 2007,mother in law 2015 and my mom who lived with me for last 18 months of her life with cancer and dementia died in 2017. Few weeks after her funeral I became very ill turned out I had jaundice but I couldn't see I was yellow . Just thought life that caught up with me and my body needed to rest. The children left home in 2006 it's what I wanted . Anyway seriously ill for 5 months . All I could do was think what I wanted out of life now had no one dependant me . Only 3 things move to live closer to my children,lose weight I had been over 19 st for decades and get fit. Moved to my bungalow in 2019,lost 7 st over 5 years and started to go to exercise class but had to use a chair to hold onto leg exercises and sit down for arm ones due to disability. Been battling ever since to list the last stone I want . I was a size 32 now 16. Have baggy saggy skin but don't care . As decades if being obese your skin does not tighten up .
My way of doing it is counting calories weighing and measuring everything I eat and drink. You soon get used to it . I don't buy foods which I have no control over like chocolate,ice cream,biscuits and the cheese I buy is 400g block of mature cheddar which I cut into 8 and freeze ready if I want to make a lasagne or pasta bake.
The main thing to remember is its a marathon not a sprint . And if you have a bad day or blip as I call it don't give up. Each day is a fresh start. These is what I eat it wouldn't suit most people but my disability means I can't cook from scratch everyday and eat the same thing all year round even on the hottest day. Porridge for breakfast made with oat milk or skimmed milk sweeten with honey,home made red lentil and veg soup I make enough for 6 lunches and store in a container in the fridge ,a stew made using either chicken, Quorn mince 300g, chicken pieces 300g or 8 Quorn sausages . Pearl barely or tin of beans and lots of veg enough by 6 dinners again kept in the fridge . Like I said not for everyone but works for me .
I am Gransnet there is a thread called Pears on diet and exercise forum . It's none judgemental and others have different ways to lose weight . Might be a way to suit you.
I go to sit fit if a Monday after and move it or lose it if Tuesday morning both at the church round the corner from me . Not run by the church but the instructors rent a room . I love it and they are not soft options as we work hard . But you should feel the exercises but no pain . We use equipment like ankle weights I have to use 500g ones as 1kg are to heavy for me. Resistant bands and other things. I do 7 exercises at home every morning and have static pedals which I do 300 rotations .
My husband would laugh his socks off me liking exercise but it's fun and we encourage eachother.
I use the carb and calorie book recommended by the Diabetes UK brought it off Amazon . It's brilliant my old Rosemary Conley cal book fell to bits . But it shows food on different size plates and has list of dry weight and cooked weight foods . Plus eating out section . Haven't got it to hand to say who wrote it but highly recommended it.
Anyway good luck on your journey. Remember it's eating less for life and a marathon not a sprint and everyday is a new start the main thing is don't give up. But don't set yourself targets to reach by a set time I did that for decades when my husband was alive and I gave up if I put on . But my husband loved and fancied me no matter my size .
Hi, when I'm losing weight I work out what my eating & drinking pattern is and when I snack. Then I make a mental plan for where I can save calories with the least effort. I basically recently cut out a daily biscuit at work, have rejigged some meals (not really eating pasta at the moment, more veg) and stopped snacking in the evening. I do monitor roughly calories as well, especially if I'm planning a treat. At the weekend I went out for cake with my 9yo, instead of the usual slice of cake and latte at about 700calories, I had earl grey tea and a tray bake for about 400. Well done on losing a stone last year btw, you should be proud of that 🙂
I do everything that Happyrosie said, except the carbs/protein thing, although I do watch my carbs portions.
What worked for me was giving up sugar, except for jam, and giving up butter and replacing it with a thin scrape of reduced fat Philadelphia cheese.
Also, make a list of snacks for when you really need one eg nuts, fruit, carrot sticks with or without hummus and have them ready.
Read up about glycaemic index so you're not having sugar highs and lows which make you feel hungry.
I weigh myself every week and if my weight starts creeping up I have a strict week which usually brings it back down.
I lost weight very gradually, but have managed to keep it off so I wish you all the best, and when you have a lapse, just go back to the good rules and it won't make any difference.
The good news is you're already doing some positive things with your walking, cooking from scratch and fasting. I have a few suggestions:
1. Activity. a) Increase the intensity of your walking i.e. walk fast enough that you're breathing heavily. b) Add resistance exercise. This will help to build up your muscle mass and lower BP. Find a trainer who can work out a programme that's right for you. c) Try yoga, helps with anxiety/relaxation.
2. Food. a) What you eat - Eat more lean protein, veggies, good fats and reduce carbs (especially processed, switch to wholemeal, brown rice etc). b) How much you eat - use the simple portion control method of your hand. Smaller, white plates help to make portions look bigger too. It's about appetite regulation and enjoyment rather than calories.
3. Connections - Exercise is great for mental health, doing it with others is even better. Find a walking group, join a class - anything that gets you out and about and talking.
For me, one simple thing caused me to drop 25 pounds (about two stone?) in a few weeks, about 6-7 weeks: I was forced by Ménière’s Disease to sharply reduce sodium intake to 1000mg-1200mg per day. This meant no prepared or processed foods, lots more raw veg, no bakery items. That and drinking about 2L water a day, and the pounds just melted away. But that’s a pretty extreme change so it would be necessary to make sure the doctor approves.
Swimming is good gentle exercise, too, as is walking. Good luck!
Edited to add this weight has stayed off since 2021 but I have still kept sodium intake low, now between 1200-1500mg per day.
I have lost over 4 stone in weight since last April by following a low carb diet. I used the principles of the Freshwell low carb project from my local doctors surgery. Really worked for me and the best thing was no hunger!
don’t diet change the way you eat to food you like and can live with for the rest of your life. I eat healthy 80% of the time the remainder I can have a occasional small amount of more naughty food. Stop feeling guilty if you have something in that time. Life’s too short never to have a little treat. Don’t weigh yourself. Apparently it takes your body 12 months to adjust to being lighter as it thinks the weight you were is normal and strives to get you back to that. Accept it should take time to loose the weight and you’re body to adjust. Mindset is a key factor
About 25 years ago pre any health issues I was a size 26. It took about 3 years to loose most of the weight with exercise and changing how I ate. I’ve been a size 12 now for many years. I’m not saying it’s easy. It’s not. I really wish you good luck.
hi. I’m the same age as you and I’m also on HRT. Try to cut out or really cut down on all carbs for a week and see if this helps. I also eat protein bars for my lunch some days. These are expensive but filling and low in sugar. I hope this has helped 😊
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