49, overweight, type 2, time to do something...

[Moomum49]

Hi all, just wanted to say hello and glean a big of encouragement. I'm 49, really overweight and have type 2 diabetes. I embarked on an exercise programme at a gym sponsored by my GP last year for 12 weeks only. Couldn't afford to pay to go so stopped and have put a stone back on over the last year. So annoyed at myself. So have 'secretly' started c25k this week (not told anyone I'm trying it) and have noticed even after my 2nd run out the difference between 1st time out and 2nd time out. I've found it hard just coping with the physical aspect of being very heavy and trying to run. Anyone else found it hard going running when your bum, legs, tummy (and chest) are so heavy?

[Cornet-Carolyn Graduate]

It's hard whatever your size. I lost my weight before I started c25k but thought I would never be able to run when I could hardly breathe on w1r1! But the programme works and I have just graduated. Good luck with your journey,keep it slow and steady and let us know how it's going.

[misswobble Graduate]

Hello there. This is a brill programme and even better if you’re trying to slim down, tone up and improve your fitness

You only need go very slowly. It’s mostly walking with a few very short jogs, to start with. Walking more generally is good exercise and Is free as is this programme. I can’t afford a gym either but no worries you can exercise at home. Dancing to your music is free and fun Eating healthily will get your weight shifting but you have to commit to all this stuff Not easy but worth doing if you want to start feeling better

Good luck 🙂👍🏃‍♀️

[kitt66 Graduate]

Good for you. Losing weight with dieting alone is very tough so adding in exercise will both help that but also provide health benefits regardless of weight. The body handles sugar differently when your physically active so you may even end up being able to reduce any diabetes medications you currently take. Just remember, take it slow as you need and remember something is better than nothing so even if you have to redo runs your making difference.

My biggest advice for running is get a good sports bra, it makes the whole experience a lot more comfortable.

[nurseljh Graduate in reply to kitt66]

and a pair of compression tummy holders!

[Moomum49]

Thanks for your replies guys. Much appreciated. Exercise is doubly difficult when you're carrying weight. When you walk you can fool yourself that you are just a normal weight as you're used to carrying it wherever you go. Jogging (not even proper running) you feel every extra pound with each foot strike. I know perseverance is key and every run will help my weight reduce. Just a matter of getting over these first weeks.

[Richard7 Graduate in reply to Moomum49]

I feel what you are saying. I started out with about 6.5 stone extra to carry. I initially really struggled but using the advice to slow it down and with the determination I have managed to get all the way from hardly being able to run for multiple 60 seconds to heading out this morning for my graduation run.

A few years back I lost about 2 stone through better eating but hit a wall and put it all back on. So far I have lost 1.5 stone in 9 weeks with the running helping me also to focus on better eating too.

Every run I do makes me stronger and I say to myself that the weight loss will also make it easier. I would say to you - yes it’s really hard at first but if you slow it up it gets easier and the feel good factor helps you want to keep going which will also help you with your goal to lose weight.

Good luck just keep running and believe in yourself. (But keep it slow)

[ruralfrance Graduate]

Hello Moomum,

Well done for getting started! And welcome to the forum. There's masses of good advice and encouragement to be had here, such as Richard above.

The programme is great and really helps you achieve your goals. In particular it helps you to do things you thought were impossible. This builds your confidence and motivation and in itself becomes a driving force to keep you moving forward.

But don't forget, repeat a run if necessary, DO NOT EVEN THINK ABOUT SPEED and THERE ARE NO BAD RUNS, ONLY PRACTICES.

Good luck and let us know how you get on.

[Wantorun2013 Graduate]

Well done for joining this is a great plan and a fantastic forum with support and advice in abundance.

Like you lve got about 4.7st to loose this plan isn’t about weight loss but about so much more. It’s about building stamina raising your self esteem and promoting good emotional health. I’m experiencing all of these and that combination is a good place to be to support a weight loss journey.

All the best and embrace your journey with an open mind slow and steady mantra and you will reach graduation in no time ready to make plans to enjoy the new healthy you. 🏃‍♀️🏃‍♀️👍

[Oldfloss Administrator Graduate]

All shapes and sizes here, and many of us felt as if we might collapse in those first few runs..

Take it as slow as you like.. and despite the heavy feeling, try to land lightly as you move steadily along. The right comfy gear.. and a great sports bra can help.. Some great gear, not costing the earth currently in Aldi and Lidl.. warmer winter running gear.. I got a great top!

Well done you for beginning this.. you are going to be fine..healthy eating, obviously is going to help...take a look at the Michael Mosley eating regime.. my husband is Type 2 diabetic.. we eat healthily..but have used this and the recipe books, that go with it, to tweak even more.. We don't fast though!

thebloodsugardiet.com/

amazon.co.uk/dp/B01JQV4L8K/...

[Moomum49 in reply to Oldfloss]

I have that book and attempted the 8 week diet. My husband Joined me on it and lost far more weight than I did and has kept it off. Funny enough I dug the book out again at the weekend and have decided to give it another go.

[Oldfloss Administrator Graduate in reply to Moomum49]

Just tweak it.. I found the recipes easy to create and no faffing! We use it to lower and maintain my husband's BS... he was not too heavy.. it is working.. no meds increase at all and a reversal of the BS levels...

[Moomum49 in reply to Oldfloss]

Fantastic stuff. It definitely does work and I found that some weights training at the gym really impacted on my bs levels.

[Hidden]

Well done for starting! I'm pretty heavy - not on my chest so much (and even then a good sports bra helps more than I expected), but certainly everywhere else. I'm on my second go at C25K, but the first time I found my best friends were leggings that are quite supportive, with a high waist band that prevents too much jiggling and discomfort - they made a big difference!

As everyone has said, slow and steady, it's amazing how quickly you build stamina on this plan!

[Moomum49 in reply to Hidden]

Yeah, I invested in some training leggings last year which I got at Primark. Not too dear and have a good psychological aspect too as once they're on I know I'm geared for exercise.

[Timd61]

Moomum just get out there and do it and you will enjoy!!! I was 17 and half stone aged 61, was a couch potato all day, was knackered even walking up stairs or even to the car( which I used all the time instead of my legs).

I then had a heart attack in April followed by a heart bypass op.

Lying in the hospital bed I suddenly had a "lightbulb" moment.......and thought to myself I need to do something about this.

With the help of the NHS, British Heart Foundation, friends, family and my own consience I started to exercise, have a better diet which made me feel good and then I found couch25k.

I started to do this....into wk1 then wk2 and a little voice in my head kept saying this is too hard for me.

But I kept going and yesterday I did run 2 of wk 9, I am now down to just over 15st, still 61 but feel like 41, the car is only used when neaded, I am doing my gym work at home twice a week (cheaper than a gym) I jog/run 3 times a week with c25k.

Moomum you can do it....if I can I know you can. Take it easy, slow and steady, enjoy and let me know how you get on.

[Moomum49 in reply to Timd61]

Thank you so much. I need to hear things like this. Hubby has been joining me to encourage me but I feel I hold him back and will go out on my own I think, just round our housing estate which is nice and flat for now. I'll plug in to Laura and ignore the wry grins of the dog walkers as this 4'10", 14 stone red faced middle aged woman slowly jogs past😊.

[Timd61 in reply to Moomum49]

Try to stick it out with hubby as somtimes running with someone can seem easier.

I found it quite hard on roads on my knees but I go on grass now as I am quite lucky to have a field close by with 3 football pitches on so I use that.

You might think you look like you say but I bet most of those looks are people saying to themselves "I wish I was doing that or wish I could even do that".

Feel proud of what you are doing, keep using your hubbies support and stick 2 fingers up to those wry grinning people!!!

Have fun and keep smiling......thats my motto.

[nurseljh Graduate in reply to Moomum49]

I'm so proud of you! that is terrific! they can watch you getting fit

[Uphill-downhill Graduate in reply to Moomum49]

Sarah Millican on the NHS/BBC app is good for us 'larger' women. Feels like you've got an understanding mate with you! You can also play your own music. Champion. Good luck

[Javert]

You've done the hardest bit by starting.

I'm only new too - just done W2R3 and have always said that running wasn't me (walking and cycling was my thing) but now I look forward to getting out there.

My run this morning was fantastic - wasn't fast, wasn't easy, but just being out with hardly anyone around as dawn was breaking was wonderful.

Many others on here will have some better advice than me, but you can do it and despite what you feel at times, you will enjoy and be proud.

[ste6422]

I knew I was overweight and at the age of 52 it was time to do something, I cut out as many carbs as I could (no bread or potatoes) and secretly started the CT5K, didn't want negative comments from people putting me off. Didn't think I'd make it but the programme is so good, it worked for me, I can now run for 30 mins and I've lost 2 stone, I'm going public about my jogging in December when I take on my 1st organised 5k run, the Liverpool Santa Dash. You can do this with a bit of self belief and trust the programme, get it smashed

[nurseljh Graduate in reply to ste6422]

great job!!! My first 5K is also in December!

[nurseljh Graduate]

yes! I have lost 42 lbs since April. running is still tough but so so much better. I've been running since August. I walked 2 or 3 miles most days before running. I had knee pain (understrengthened quads) got a trainer and started weights and strength training. it was vital for injury prevention. I still have 30 more lbs to lose but I'm more focused on getting stronger physically and mentally. running does that! go super slow. make sure any medical and orthopedic issues are stable. Change your food. you can do it!.

[Moomum49 in reply to nurseljh]

Thanks. I have been a bit concerned as I've had plantar fascitis and then pain in top of foot and knee pain for last while but feel losing weight will really help these problems. Will take in board advice re strength training.

[nurseljh Graduate in reply to Moomum49]

I have plantar fascitis with bone spurs as well. Asics Nimbus 19 were my investment! They are wonderful and have made my heels a non-issue!

[Moomum49 in reply to nurseljh]

My podiatrist recommended Asics but I went for a Karrimor fell running shoe which is so comfortable and supportive. Still get some pain but I'll taking a paracetamol when it gets bad.

[mrrun Graduate in reply to Moomum49]

No! If it gets bad you need to see a sports physio, not taking pills. That's a sure path to serious injuries!

[nurseljh Graduate in reply to Moomum49]

Lots of squats and lunges - I had to modify my lunges but they help

[Moomum49 in reply to nurseljh]

42 lbs! I dream of losing that kind of weight. I braved the scales the other day so at least have a baseline but am resolved to not go on too often, once a week maybe to see how it's going gradually.

[nurseljh Graduate]

you can do it. exercise, smart food choices. lots of protein. not many carbs. I don't count anything it's too much work for me. but make a change or 2 each week. then add to it slowly. that's how to maintain. you can do it!