Hard to loose 2 stone: Hi, I have to loose... - Weight Loss NHS

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Hard to loose 2 stone

Cazzhicks1 stone

Hi, I have to loose 2 St by April,tall order this is so I can have my gawl bladder sorted I'm trying the 8 wk blood sugar diet,means eating what recpies in the book.well tried other things and either lost few pounds or non.i have not lost anything yet.ANY IDEA S. ... What my problem is in preventing me from getting the weight off I eat proper portions.stick in cal limits

Where am I going wrong ???

12 Replies

No advice but wishing you all the best


Hi and welcome, Cazzhicks :)

All that I can suggest to you, is that you weigh and measure everything that you eat and drink, don't guess quantities and keep a food diary logging everything that goes into your mouth. Sometimes, we are blind to some mindless eating :)

Take a look at the Pinned Posts section, to the right of your screen (bottom, if you're using a mobile) and have a look at the Welcome Newbies thread.

Look at the Topics section beneath that, for posts that could answer any questions you may have. Consider joining any, or all, of our challenges, as they're fun and motivating.

Join us for the Monday Group weigh-in. If you follow Zest and myself, you'll be notified when we post the threads. The latest weigh-in thread can always be found in the Events section, to the right of the home page and remains open until 6pm on Friday's.

Be active on the forum, as that's where we exchange ideas and get our daily dose of motivation and inspiration.

Wishing you all the best, as you continue your journey to health and happiness :)

Hello Cazzhicks and welcome to the forum.

Regardless of which diet plan you choose to follow, success cannot be achieved without knowing your numbers at the outset.

The numbers I’m referring to are your minimum and maximum calorie allowances, based upon current measurements and levels of activity (also referred to as BMR & TDEE).

Regardless of current weight, you should always ensure that sufficient calories are eaten to satisfy your recommended minimum (BMR), seeking to introduce a daily deficit from your recommended maximum (TDEE).

By consuming sufficient calories to satisfy BMR, the body receives the nourishment required to maintain its existence, in addition to ensuring that metabolism continues to fire – something that encourages weight loss.

Your maximum allowance (TDEE), refers to how many calories ought to be consumed on a daily basis if you wished to maintain current weight, based upon level of activity.

Crucially, when attempting to lose weight, it’s this figure from which a daily calorie deficit is introduced, as doing so forces the body into utilising calories stored in existing fat to fuel endeavour; the greater the intensity of your endeavour, the greater the rate of calorie expenditure.

Let me know if you’d like the equations needed to ascertain BMR & TDEE, as I’ll be more than happy to provide them.

As for your goal of shedding two stone and taking into consideration the issues surrounding your gall bladder, you ought to be eliminating as much refined carbohydrate and saturated fat from your diet as possible. Go easy upon the consumption of eggs and dairy produce too.

However, the consumption of avocado, alongside sweet potato, non-starchy vegetables and foods high in fibre (beans and lentils are fantastic sources) may help to ease the symptoms of inflammation.

Although it’s risen to prominence as a superfood, avoid the consumption of coconut oil, due to its saturated fat content. By all means, continue to use it to treat your hair, skin and nails but don’t ingest it.

For the next few months, you need to consider a diet that’s largely high in fibre while low in saturated fat and refined carbohydrate, whilst ensuring that daily intake falls short of TDEE, allowing you to attain your goal.

Cazzhicks1 stone
in reply to MrNiceGuy

I would like the equations needed to ascertain BMR & TDEE, please

in reply to Cazzhicks

Hello Cazz.

As I mentioned in my first reply, BMR refers to one’s basal metabolic rate. It’s roughly how many calories ought to be consumed on a daily basis, based upon measurements (age/weight/height), to ensure that metabolism continues to fire, in addition to providing sufficient energy to keep vital organs functioning as they should.

Begin to consume fewer calories than is needed to meet BMR and metabolism will begin to slow, making it difficult to lose weight, in addition to adversely affecting energy levels, leaving you less inclined to exercise.

To ascertain your BMR, use the following equation (Miflin St. Jeor Method):

10 x weight (in KG) + 6.25 x Height (in cm) – 5 x age – 161 = BMR.

Bear in mind that as weight begins to be lost, since the body will weigh less it’ll require fewer calories to satisfy BMR, so the above equation should be re-performed with each 7lb reduction, chiefly, to avoid a plateau.

To demonstrate, calculate BMR at current weight and then calculate it at 6kg (14lbs) less; you’ll find there’s a calorie difference of around 70-100Kcal.

Moreover, it’ll hopefully allow you to appreciate how over-eating by 70-100Kcal every day (when the body doesn’t need the excess calories) can prevent continued weight loss, or even lead to weight gain.

TDEE refers to one’s total daily energy expenditure. It’s roughly how many calories ought to be consumed if you wished to maintain current weight, based upon level of activity.

To ascertain TDEE, you’d multiply BMR by one of the following:

Sedentary = 1.2, Lightly Active = 1.375, Moderately Active = 1.55; Heavy Activity = 1.75; Athlete 2.

Having obtained your TDEE, seek to implement a daily calorie deficit from the figure presented (preferably 500Kcal), as explained earlier. The more active you happen to be, the greater the figure between BMR and TDEE.

As such, if the figures allowed, you could introduce a larger daily deficit than 500Kcal, but bear in mind that your level of activity will also expend calories, so you don’t want to introduce a deficit that’s so severe, since the calories expended through exercise may push you below BMR as weight is lost, leading to a reduction in energy and loss of muscular strength/mass.

On that note, depending upon your current figures, you may not be able to introduce a 500Kcal deficit.

If that happens to be the case, don’t worry. Just aim to consume somewhere in between the figures presented, providing the body with sufficient energy while still ensuring that a deficit continues to be maintained from TDEE.

This will also apply as you grow nearer towards goal weight. Since you’ll no longer possess the level of fat that you once did, calorie intake will need to increase closer towards your TDEE (whilst still maintaining a daily deficit of (100-150Kcal).

In doing so, you’ll be eating sufficient calories to meet energy demands while allowing weight to reduce, albeit a little slower than in the beginning (since the daily calorie deficit won’t be as large).

Cazzhicks1 stone
in reply to MrNiceGuy

I use a two way trainer,and walk around town for an hour or two most days of the week

( Oh I don't know if I sent first half of this if not lol I send again😀

Cazzhicks1 stone
in reply to MrNiceGuy

Looking at message's sent I see I did not put the first part.😀so here goes I use a app fitness pal and I am trying to keep to the recommendations of how much of each criteria I should have each day and some times it goes over,or even under.so in order to keep in the recommended I have to top up empty Cal's.( Or do I ).

I had gall bladder problems when I was younger and you have my deepest sympathy. The pain from the attacks made the whole world go grey, making you think you were going to die and then just wishing you could. I cut out all fat from my diet at that time and luckily things just calmed down and when I eventually added fat back in I was lucky and the problem didn't recurr.

I recently tried the Michael Mosely 8 Week Blood Sugar Diet. I struggled with it because I don't like eggs which are in most of the breakfasts, and meant a lot of rejigging the menus to try to keep down to the 1000 calories a day. I felt that this was too low, so I allowed myself a few extras taking me up to a maximum of 1200 cals a day. I found I seemed to spend all my time shopping for food, preparing food and thinking about food which I found very difficult, although some of the recipes were very nice - particularly steak in wine, creme fraiche & peppercorn sauce, chickin in lentils, stuffed pepper, and mushrooms with cheesy beans were particular favourites.

If you are just starting to have a go at dieting you might find more success with checking out your BMI and making sure you eat within the healthy range for your body, as jumping down to 1000 cals a day might be too tough and causing your body to hang on to weight.

I would recommend the Low Carb High Fat diet, which is helping me kick my Type 2 diabetes but if your gall bladder is currently inflamed the additional fat in your diet might cause you problems (as far as I remember, fat can cause your gall bladder to contract around gall stones, thereby causing the excruciating pain of an attack). If you are not constantly suffering you might try at least part of this diet - see dietdoctor.com. On this diet I don't count calories, I am not at all hungry and I tend to only have 2 meals a day, usually between 12 midday and 8pm in the evening, so my body gets R&R time to digest and repair.

I also try to get my 10,000 steps a day, go swimming twice a week, I did the Couch to 5k and try to run a couple of times a week for at least 20 mins. Getting in some exercise - even 10 minute bursts 2-3 times a day can make a huge difference to how you feel and how your body works.

Good luck with your weight loss.

Cazzhicks1 stone
in reply to Purple_faced_woman

Morning,i just went on scales...had a fit when I saw 13.7.in stone.and yet went to doc and was 12.4. and I am excersizeing and keeping things good .

Every day I do my 100% of the 3 groups for each good group. And end up 2 or 300 short of what is recommended.

It's driving me nuts.

So I'm off to get a dance CD.

And see if that will help me.

Eek ....

Cazzhicks1 stone

Bless and thankyou 😀

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