Need to lose weight for long term health

Hi, I am aiming to lose 3 stone. I have recently been diagnosed with high blood pressure and borderline diabetes. I am 39 and concerned about heart disease as it runs in my family.

I am unable to exercise at the moment as I am recovering from surgery. I was walking 50 minutes a morning prior to surgery so am hoping to start this again asap!

8 Replies

  • Sounds like you need advice from your GP as to what you can do and when, but I would have thought some gentle walking would be the place to start. The sooner you can get moving the better. I have joined this website today as coming to realise I need to do something now, and not keep procrastinating. Health is really important and I fear that diabetes may be coming my way if I don't take action soon. (my mother had type 2). Good luck and keep motivated!

  • I agree with Valeria72, check with the doctor. just an idea though, when I was recovering from surgery (emergency removal of an ovarian cyst) I got on the wii and just did gentle steps while watching tv. This is a nice place to share thoughts with like minded folks who aren't trying to sell anything :). Welcome to the site.

  • Concentrate on what you can do, and make any changes enjoyable, so you want to stay with them.

    Keep your carbohydrate intake between 10 and 14 portions per day (1 portion = 10g carbohydrate), ideally 3 meals x 4 carb portions. Follow this link

    Eat low GI carbs, reducing intake of fructose too which glycosylates haemoglobin seven times as much as glucose. Follow this link

    Make up the balance of your meals with natural, additive-free, unprocessed protein (palm-size or less) and fat foods such as meat, poultry, fish, seafood, eggs, cheese, nuts, avocado, coconut, palm oil (not hydrogenated), olive oil, double cream and butter.

  • Hi Debs

    You certainly don't need to join any of the slimming clubs to lose weight: they just want your money. I lost the three stone I needed to on the 5:2 Diet after watching Michael Mosley's excellent Horizon programme in 2012, "Eat, Fast and Live Longer" or and went from a size 16 to a size 10 by eating 500 calories two non-consecutive days a week. I've been maintaining my weight loss since April 2013 by just fasting one day a week - in the past I piled the weight back on as soon as I finished 'dieting'. I'd very much recommend you read Kate Harrison's book, "The 5:2 Diet" ( - it really does work and it will save you a fortune (towards your smaller clothes!).

    I'd also very much recommend a free app for your phone called MyFitnessPal. Counting calories is very important so you can see how much you're eating and therefore eat mindfully rather than mindlessly. There are excellent videos in the Help section on the app that show you how it works - there's even a barcode reader to scan in branded foods.

    It's important you don't eat more than your TDEE (Total Daily Energy Expenditure) on non-fasting days. You can work that out here If yours works out at more than 2000 then aim at 2000 on non-fasting days.

    This little video explains more

    It really does work!

  • Thankyou for your replies,info and encouragement,I feel motivated and a little more confident now :)

  • Hope your recovery goes well. Although it's difficult to beat our genes, if you can eat healthily it may help reduce your risk of developing health problems.

    If you are interested in finding out how food affects our bodies, I would recommend reading "Fat Chance" by the American obesity expert Robert Lustig. He explains how eating sugar and refined carbohydrates, like white bread, can cause high blood pressure, diabetes and weight gain. He advises keeping healthy, natural fats in your diet.

    Good luck with your health.

  • I agree it's really worth reading Lustig get informed information. I'm totally convinced by his basic message : EAT REAL FOOD (stay off the processed stuff). Combined with myfitnesspal, it worked well for me. Best wishes for sorting out your health now. I wish I'd thought about all this at your age ;)

  • I will certainly read it and i have also now got the myfitnesspal app :)

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