I had given up

[Justjessi]

Lately I have been out of touch with myself. I lost half a stone, and put it back in the next week after a family matter. (Just didn't have time to eat right. Lived out off of hospital cafe food and vending machines.)

I didn't and still don't have the motivation to loose the weight. But I have to, I have to get myself back on track for me. For my first family. If I want a baby I have to do this

[IndigoBlue61]

Hello Justjessi and Welcome to the Weight Loss NHS forum. I'm glad that you’ve joined. We are a friendly bunch! 😊

First place to look is 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.😊 there is lots of info here, and links to the nhs12 week plan and also for checking your BMR and target calories 😊 it's important to eat enough so you don't get hungry or feel deprived 😊

It's also good to be active on the forum, that's where we exchange ideas and get our daily dose of motivation and inspiration.😊

Please have a good look around and ask if you have any questions 😊

[George56 in reply to IndigoBlue61]

Hi Anna did you have a nice holiday break. Welcome back. 🍀G

[IndigoBlue61 in reply to George56]

Thank you George56 ☺

[JessILoveFood]

Just take small steps, try planning ahead and setting small realistic goals for yourself. Good Luck, think of the Summer

[HubbysMissMouse]

Hi and welcome Justjessi please make sure you do get the motivation, I would love to start my own family and have a few things in the way, epilepsy - too many fits every month, bmi - too high, problems with my ovaries - I can only have ivf to have children because of my seizures, but I am determined to do this. If my bmi becomes healthy they might be able to overlook the epilepsy side of things, as I do have a carer. I am determined to make this happen so will do anything. I always have wanted a family and am gutted that I am having so many problems. We can use this side of things to always push us, that is what I do. I keep a mini teddy bear in my front room near any treats that my husband buys for himself to stop me from having any, as he pushes me more with it by making me see it but luckily this way is helping me get stronger with resistance so I don't mind and keeps reminding me why I don't want to touch any treats. There is the odd time I will have something but mainly only when I need a treat to reach my calorie intake or something as this is also very important or I don't lose weight.

Good luck with your journey!🤞🙏

[George56 in reply to HubbysMissMouse]

Good luck to you to.🍀 G

[Pineapple27 in reply to HubbysMissMouse]

Love the idea about the little teddy bear reminder. Good luck with your quest to have a family.

[George56]

Good luck to you and your family.🍀G

[MrNiceGuy]

Hello Justjessi.

Sorry to learn that your recent family matter has led to you not eating as healthily as you'd have liked, no doubt contributing towards your lack of motivation.

With regard to your own condition (I've read your previous posts), while it may make it desperately hard to retain motivation and focus, some of its symptoms can be managed, allowing weight to be lost regularly and steadily.

By reducing consumption of sugar/refined carbohydrate to an absolute minimum, in favour of fibre-rich, complex varieties and non-starchy veg, you'll be reducing the amount of insulin secreted, which also reduces the amount of androgen (testosterone) produced.

Aim to minimise consumption of cakes, sweets and pastries, alongside white varieties of pasta, potato, bread and rice, in favour of lentils, oats, quinoa, buck-wheat and other legumes. To assist you further, it'd be worth researching the GI scale of foods, aiming to reduce consumption of those with a GI of 60 or above.

For example, while considered healthy by many, a baked potato ranks at 85 on the GI scale. nutritiondata.self.com/topi....

Consumption of complex carbohydrate and non-starchy veg should constitute around 35% of intake.

Keep protein intake relatively high, aiming to ensure that it comprises 35% of daily intake, obtaining it from chicken, lean beef, whey powder, eggs, fish and nuts.

Given your condition, you may need to be careful about the kind of fat consumed. However, by ensuring that it comprises around 30% of intake and that it’s largely obtained from avocado, nuts, virgin olive oil,oily fish, flaxseed alongside moderate amounts of butter, full fat yoghurt and whole-milk, you should be ok. Avoid deep fried foods or those containing hydrogenated fats as much as possible.

Frequent exercise is crucially important, since it ensures the depletion of glycogen in the muscles, which helps to raise insulin sensitivity (beneficial to improving steady and sustained weight loss with PCOS). With improving fitness, the greater the intensity of your exercise, the greater the uptake of glucose and fat.

It doesn’t have to be gym exercise, either; it’s important to find a form of exercise that you enjoy, whether it be exercise classes, running, swimming, cycling, etc.

As for calorific intake, it’s important to be aware of your minimum/maximum calorie allowances (or BMR/TDEE), allowing the appropriate calorie deficit to be created, so that the body can expend calories stored in fat, resulting in fat loss.

The BMI calculator within the NHS 12 week plan will allow you gain idea of the above, based upon age/weight/height and level of activity – the more active you intend to be, the greater the difference between the two figures.

Having obtained your numbers, seek to introduce a daily deficit from the maximum recommendation, while also ensuring that it doesn’t exceed the difference between the two. For example, if your range was 1600-2000Kcal and you intended to exercise 3-4 times a week, by reducing intake to 1800Kcal, you should ensure that the body is provided with sufficient energy to function (keep metabolism firing), while creating a daily deficit and allowing additional calories to be expended through exercise.

Weight loss may only amount to 1-2lbs per week, but 1-2lbs is both sensible and sustainable.

While you possess an excess, keep in mind that as weight reduces, so too will the amount of calories needed to satisfy the respective recommendations. With each 7-10lb loss, numbers should be re-calculated.

However, the closer you get towards goal weight (around 12-18lbs away) calorie intake will need to increase closer to maximum recommendation, to ensure the body continues to receive sufficient energy.

Weight loss will be slower, since the calorie deficit won’t be as great, but it’ll stand you in far greater stead to manage weight in the longer term, provided regular exercise continues to be undertaken and that consumption of refined carbohydrate remains incredibly low.