needing weight loss that works

Althou Im in the correct BMI ratio, i have a heart condition and also sever back problems, until 2008 i was exceptional healthy but due to an accident and needing surgery due to an eptopic errosion pregnancy i have become really lazy and gainned weight to what i usually would be, unable to exercise for long periods of time due to pain i've nearly given up, but for the sake of health i need to get back on track, any advise would be fantastic as i'm starting to feel very down now as nothing really seems to be working

11 Replies

  • just try and make small changes at first like swapping white bread to brown bread and trying not to use too much oil in cooking but grill food instead. also try and do low intensity exercise to try and get into a routine and it might even help reduce your pain. don't try to change too much all at once, just pick a couple of goals which are SMART - specific, measurable, achievable, realistic and timebound. for example you could say for the next week I'm going to use semi skimmed milk instead of full fat. lastly, if you have a bad day don't let it ruin your plans - give yourself a break for little slip ups, we're all human!

  • Hi and it can be hard being in pain. I have fibromyalgia its not as severe for me but pain i can understand, i started slow by doing simple step ups on a wiifit board for 10-20mins an evening while watching tv, and built up intensity and time before moving on to other exercises. Start slow and build it up even if its as simple as walking up and down your living room or street, with slightly increased exercise and healthy eating it is still possible to lose weight. You could also try googling limited mobility work outs its amazing what you can find online.

    hope it helps a little, stay strong hun

  • Hi Flossy

    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!

  • Hi I was just reading throu your post do you go gym on your 2 day I get really hungrey after the gym I'm not sure what days to do it on xx

  • Probably best not to fast on gym days, although you don't want to binge either.

    You need exercise to improve/maintain heart and lung function, strength and flexibility, but if you do too much you may stimulate hunger.

  • Thanks I'm give it ago I live go to gym makes me feel really good x

  • I always run on my fasting days, don't eat until the evening, and have no problems at all. I don't go to a gym but running 5k would be the same - unless you're exercising for hours. I know many on my facebook group that do weight training etc and they do that on their fasting days.

    It's only two non-consecutive days a week. Make sure you eat protein and vegetables in your 500 calories and you won't have any problems.

  • Thanks xx

  • If walking is not too painful, buy a pedometer and see how many steps you take each day and increase gradually? May not loose much weight but you say you're not overweight. Walking will help your mood. Even when its raining and cold, just put a coat on and go for it, but look after your heart, just incrase gradually and check with your doc. I think walking is OK for heart so long as its not really cold or really hot weather.

  • Sorry to hear about your difficulties. Have you talked to your doctor about managing the pain?

    When it comes to health and weight loss, what you eat will be more important than exercise at the moment. Try to eat fresh natural foods, and avoid food or drink with added sugars. Changing from 'white' to 'brown/whole grain' food, as already suggested, to increase the amount of fibre in your food, is also a good idea.

    Good luck Flossy.

  • There are some excellent YouTube videos for walking in front of your tv or laptop by a lovely girl called Leslie Sansone. She has some that are under 15 minutes for one mile and you can gradually increase your distance as you feel better. This one could get you started if it's not the weather for going out

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