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Hi, I've just joined. I'm actually pretty fit and healthy, but would like to lose 6-10lb over the next few weeks. My husband needs to lose a lot of weight, and I am concerned for his health (and he feels bad about himself), so I'm also hoping to get some support/advice to be able to support him. He's a carb addict, never feels full and comfort eats. He also is quite sedentary so I'm hoping we can start walking together perhaps.

I slipped and fell on ice 2 days ago, and my coccyx is pretty painful - I was meant to be training for a half marathon (11 weeks today), but not sure how likely that will be now. So hoping to manage plenty of walking and some weights...

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3 Replies

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  • Hello MummyPhus , welcome to the forum! :-)

    Poor you, to have hurt your coccyx, this happened to me about 6 years ago so I know just how agonising it is, I hope you are soon healed.

    Maybe your hubby would like to join the forum too? Or maybe he could sign up for the NHS 12 week weight loss plan? They e-mail you your new plan every week, with lot's of helpful ideas and advice.

    To help you get the most from the site, please look at the pinned area on the right side of the screen. You will see a post for newbies which you will find really helpful.

    I wish you both well on your weight loss journeys, and hope to see you around on the forum.

    :-)

  • Thanks Ruby. Don't think he'd sign up for anything, but we just went for a 3 mile walk together, which was lovely "us" time as well as good exercise. We are signed up for the Shine walk in September - we did it last year but he didn't really train at all, so I'm going to try to encourage him to do that, even if it's just building up a weekly walking mileage.

  • Hello MummyPhus and welcome to the forum.

    Firstly, I’m sorry to learn that recent misfortune, while out running, has somewhat de-railed your half-marathon training. However, even if you have to take a brief hiatus, you should hopefully find that running fitness won’t suffer too dearly; the break may also assist in allowing you to return stronger (think of it as short period of recovery for the joints).

    Depending upon the severity of the bruising, in addition to resistance training and walking, it may be worth considering activities such as swimming or trying to find a form of gym-based cardio that doesn’t hurt the coccyx.

    As such, if you’re a member of a gym, it may be worth considering a period of cross-training upon the StairMaster to maintain levels of cardiovascular fitness (both PureGym & JD Gyms possess them).

    The StairMaster will also help to develop/maintain muscular endurance of the muscles in the legs (not least the calves), since the level of effort involved roughly replicates that of running, without the stress upon the joints, thus, helping to allay any fears of weight gain during your period of recovery.

    As for concerns over your diet (I’ll come to your husband’s shortly), despite a desire to drop 10lbs, there’s little requirement to make too many drastic changes, particularly in terms of calorie intake.

    Since you’re training for a half-marathon, coupled with the fact that you don’t have much to lose, daily calorie intake needs to remain fairly close to that needed to maintain current weight, ensuring that the body continues to be provided with sufficient energy to support your training. Begin to consume too few calories and metabolism will slow, thus, reducing the inclination to increase distance.

    For example, if TDEE was 2300Kcal, by seeking to consume 2050Kcal each day, you’d be introducing a calorie deficit of 250Kcal. Over the course of 7 days, a calorie deficit of 1750Kcal will have been accumulated, meaning that the body will have expended roughly the same amount (from calories stored in body fat), to meet your level of endeavour.

    Consequently, a loss of between 0.5-1lb may be enjoyed (depending upon the speed/intensity of some your shorter runs).

    The most important thing you need to appreciate is that since you don’t have much to lose, you’re working within a fine margin, in terms of the size of the calorie deficit that can be introduced. As such, the amount of weight lost each week won’t be huge.

    To ascertain recommended minimum and maximum calorie allowances, if you’ve not already done so, take a look at the BMI calculator within the NHS 12 Week Plan. Alternatively, if you’d like the formulas to calculate BMR and TDEE, let me know and I’ll happily provide both (don’t worry, they’re not complicated).

    In the case of your husband, the easiest way for him to improve his state of health is also to introduce a daily calorie deficit, gradually reduce his consumption of refined carbohydrates (in favour of complex sources) and increase his level of activity (walking regularly will suffice at the outset).

    Despite the fact your husband may be sedentary, depending upon your his current weight, there’s a likelihood that he’ll be able to introduce a daily calorie deficit of around 500Kcal. Consequently, I do sincerely apologise for any feelings of jealousy that you may hold towards him.

    However, by reducing his daily intake by 500Kcal (in line with BMR/TDEE), he’ll hopefully begin to enjoy regular weight loss of between 1-3lbs per week, particularly if his level of activity increases.

    (Important) Bear in mind that as weight is lost, the body will require fewer calories. As such, both BMR and TDEE should be re-calculated with each 7-10lb reduction, reducing the risk of a plateau.

    As for diet, by gradually reducing the consumption of cakes, sweets and pastries, alongside white varieties of pasta, bread and potatoes, in favour of complex carbohydrates, such as wholemeal bread, lentils, oats, quinoa, bulgar-wheat, beans and non-starchy vegetables, he should hopefully remain satisfied for longer afterwards, due to the fibre content contained.

    The consumption of complex sources are also more beneficial towards ensuring that blood glucose levels remain stable throughout the day.

    Equally, if you don’t already include some of the above complex carbs in your diet, such as quinoa and bulgar-wheat (as alternatives to rice), they should be considered.

    To assist further, research the GI scale of foods, opting to include those with a GI rating of 70 or lower more frequently than those that exceed the figure. The lower a food’s GI rating, the more beneficial it is to the rate at which insulin is secreted, as it seeks to convert the sugars present in the blood stream.

    Again, don’t attempt to make wholesale changes overnight, phase them in gradually.

    Fat can and should still be eaten. Ensure that it’s obtained from avocados, fish, seeds, nuts and olive/ sunflower oils (ideally those high in vitamin E). The use of coconut oil can also be considered if hypertension isn’t an issue, as can moderate amounts of cheese and cream.

    As for protein, it’s largely difficult to go wrong, provided that it’s obtained from lean cuts of meat, eggs, fish, whey powder, nuts and cheese. Fatty cuts of meat should be eaten in moderation, as should processed meat and cheese.

    Wishing you both much success on your respective journeys over the next 12 months and beyond.

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