Weight Loss NHS

The right nutrition and exercise?

Hi all, I have joined this forum as I have been trying to lose weight for what seems like an eternity! I need to lose around 5 stone! I have joined the gym in the past but just found it so boring and more like a chore, I lose motivation really quickly and I have no-one to support me, it's like im fighting a never ending battle all by myself, I turn to food all the time, when im feeling low especially. My biggest problem is chocolate and sugar. I have been on many diets but just cannot stick to them after a few days. Anyone have any tips or advice? My family do not help as they all live on unhealthy food most of the time so I have to fight temptation everyday! I also have planter facitis which is really painful and frustrating as I am on my feet most of the day as it is as I work in a boarding kennels 7.30am - 6pm.

Thankyou in advance :)

8 Replies

Let's get you started. Firstly, Keep your carbohydrate intake between 10 and 14 portions per day (1 portion = 10g carbohydrate), ideally 3 meals x 4 carb portions. uk.sitestat.com/diabetes/we...

Eat low GI carbs glycemicindex.com/ At the same time, make up the balance of your meals with natural, additive-free, unprocessed protein and fat foods such as meat, poultry, fish, seafood, eggs, cheese, coconut oil, palm oil (not hydrogenated), olive oil, butter, and lard. This will enable you to lose weight without feeling hungry or deprived. Aim to lose about 2lbs per week after the first week.

One week per month, increase your intake slightly so that your body doesn't get used to being on such restricted energy levels, but not sufficient to regain weight.

As you lose weight the problems with your feet should decrease. Try doing calf raises to alleviate muscle and joint problems with the lower leg. Ask a competent gym instructor to help you do this safely and properly.

Further down the line, you may need to adjust your intake to compensate for the loss of weight, and hopefully you will feel more active too.


Oh, and as I've said in other postings, make any changes enjoyable, so you'll want to stay with them :-)


Thankyou very much for this informative reply :)


If you have a physically demanding job you need to have sufficient high quality fuel to get you through the working day.

You don't say what your current nutrition is like!

Eating a really good breakfast is essential and you can control what you take to work - that just leaves what you eat at home. It is harder if the family is not supportive but it is not impossible.

Have you had a diagnoses of plantar fasciitis? Follow the advice your doctor has given you. If not get checked out it is quite easy to misdianose yourself. patient.co.uk/health/planta...


Hi countrylovingirl,

I used to suffer from plantar facciitis, and I'm very pleased indeed that it hasn't reappeared since I started losing my excess weight as it had me hobbling around in awful pain.

Losing an amount of weight like 5 stone isn't an event it's a process, it's a journey.

At a sensible rate of weight loss you're probably looking at about 8 or 9 months or so.

As you travel on that journey, you will find many things change for you and you'll learn a lot about your eating and indeed your whole relationship with food.

I've found - and I used to not be able to have a cup of tea without a chocolate bar or chocolate covered something - I've lost my taste for chocolate over the last six months and perhaps you need to see that at least some of your 'need' for chocolate or sweet things is a matter of habit. You eat chocolate, because that's what you always do.

As you change your eating habits, yoru tastes will change, and your new better, more sensible, healthier eating habits will become your new norm.

I now eat a lot less, but much more healthily, than I used to. I eat more fruit and veg (especially green veg), more fish, much less sweet and fatty stuff, etc., etc.

I've lost 26 kgs in 6 months - a tad over 4 stones and feel just sooooooo much better for it.

Good luck with your weight loss journey.


Hi, firstly I am suffering from plAnta ficitis and it is sooo painul so I sympathise with you. I need to lose weighT too but am strugling with excercise due to the pain.


Thankyou all for your helpful answers! My current eating habits are awful, my will power is pitiful, I start out really well but by the end of the day I dwindle and give in. I eat fairly healthy but then I binge on bad stuff :( work really is no help either, I have chocolate and biscuits all around me and my boss provides my lunch and she is overweight herself and I just don't have the heart to tell her that I want to sort out my own lunch! I have a goal though and I really m trying to aim for it. I lost 3 stone last year while working with horses for 6 months as that was very physically demanding and I hardly had time to eat but then that job ended and the weight just crept on.....I feel great when I have worked up a sweat but I just lose motivation so quickly, it's annoying but this site is really helpful :)


Hi there! After a lifetime of trying to sort my eating habits out, I have finally found something that works for me. I have realized that if I get all the nutrients I need, my cravings for junk are not as bad, which is good! =) There is of course no 'magic pill' - it is all about step by step getting into healthier habits. I take a daily protein shake that is loaded with vitamins, minerals and nutrients - combination of soy and wheat proteins help to burn fat + build lean muscle. My energy levels are great, and my body feels balanced for the first time in many years. If you want more details, I can put you in the right direction...(I'm actually getting the shakes for free also :)


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