I'm new!

Weighing in at 14 st 1 here but, in a very positive mood today after reading a lot of your posts on here.

I have a big family wedding in two weeks time and have spent this last week dreading it because I have failed miserably to lose any weight and this negative attitude has caused me to overeat so it's been a vicious circle.

I exercise in a gym three/four times a week and have done for the last twelve months but, my diet has been a disaster. I just don't eat enough and struggle to get anywhere near the minimum daily calorie requirement.

After reading all the advice on here I have picked up lots of tips and ideas of how to add calories to my dishes so I'm feeling in the right frame of mind for the first time in ages!

I will be completing the daily diary for tomorrow later as that looks brilliant.

Look forward to sharing my successes with you ( and they will be successes)

Kay

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  • Hi, welcome. If you try hard you can make a difference in 2 weeks - not necessarily a difference people can see but you can make a difference YOU can feel. Imagine how great you will feel when the scale says 13 stone 10 which it could easily do. You could lose 5lb or even 7lb in your first 2 weeks. How great you will feel. Imagine this - if you don't start today you could have to see 14 stone 5 or even more. Start today, plan your meals, make good choices. By the wedding you will feel better, by August you can see real changes! Go for it 🤞

  • That's a great way to look at it. Thank you so much!

  • Great, so I will expect to see a post from you in a week saying you have gone into the 13s and then onwards from there. I will be 👀ing! Omg I sound like a stalker! 🤞

  • Hello and welcome to the Weight Loss Forum 😊 I agree with Ella, two weeks can make a difference, just feeling in control will boost your confidence and self esteem 😊 And don't leave the daily diary for tomorrow start today, right now!

    Here are a few suggestions on how to get the most out of the forum. Please note if you are using the new HU App many of these features are not available so I suggest you use the full website version.

    The first place to look is at the Pinned posts section to the right of your screen (bottom if you're using a mobile), read the Welcome Newbie thread first and move through to the challenges, where we hope you'll find at least one that will appeal to you ☺

    Move down to the Topics, to find a variety of threads, collated into specific topics for ease of access and we ask that you also 'file' your own threads, so that others won't miss your important news ☺

    Have a look at the NHS 12 week plan, as many people have had success with it. Also use the BMI checker to find your target calories, it's important to eat enough. This was a major turning point for me, realising I could eat anything I wanted as long as the calories are accounted for ☺

    Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate ☺

    The forum also have group weigh-ins every day, as well as a new Daily Diary, if you wish to take part. The posts can always be found in the Events section on the 'home' page ☺

    You'll notice a grey box next to people's names, these are achievement badges, and as a new member you have a 'Newbie' badge. We've found that to get the best out of this community, we need to be active on the forum, as it's where we exchange information, get motivation and inspiration and make friends. We hope that you'll join us here, regularly, too. If you have any questions please just ask ☺

    Best wishes

    Anna

  • If you're exercising up to 4 times a week, with much of it revolving around HIIT or other intense exercise, such as Body Pump/Kettle Bell classes, etc, by getting intake and its quality right, much can still be achieved over the next fortnight.

    By increasing intake to sufficiently support level of activity, the muscles will benefit as they'll receive energy and nutrients needed to encourage their growth, maintenance and repair. You shouldn't worry about increased consumption resulting in the accumulation of fat, either, since HIIT activity/classes significantly increase the body's sensitivity to insulin, meaning that the food consumed afterwards is used to replenish severely depleted glycogen reserves, rather than storing it as fat.

    Depending upon its level of intensity, HIIT activity also ensures that insulin sensitivity remains raised for up to 72 hours afterwards; by exercising up to 4 times a week, insulin sensitivity will remain in a heightened state (even on rest days).

    The added bonus of HIIT activity is that calories continue to be expended following its completion, as the body works to re-pay its oxygen debt (research excess post exercise consumption (EPOC)).

    However, if you routinely consume fewer calories than is required to support level of endeavour, it's more than likely that the body is fighting against you, as it holds on to existing body fat, in order to maintain its existence (fat storage mode). As such, due to inappropriate intake, gym activity never will provide the results that you want it to.

    Consequently, consider using the following formula to calculate both your BMR and TDEE (Miflin St. Jeor method).

    9.6 x weight (in KG) + 6.25 x height (in cm) - 5 x age - 161 = BMR.

    Upon calculating BMR, taking into consideration your level of activity, multiply it by 1.55 to ascertain TDEE. Having obtained BMR and TDEE, seek to maintain a daily calorie deficit of up to 500Kcal from TDEE, ensuring that any deficit introduced doesn't exceed the difference between the two figures.

    By maintaining a daily deficit of 500Kcal for next fortnight, you could expect to lose 2lb through calorie reduction alone. Couple the reduction with calories expended through exercise and the loss could increase up to 6lbs.

    However, don't fixate too greatly upon overall body weight, since increased intake may lead to increased density of muscle mass. Instead, use the scales at the gym (the ones that provide you with a print out) to monitor how much your body fat percentage decreases over the next fortnight, since a reduction means that inches will have been lost, allowing you to feel more confident in your chosen outfit at the wedding.

  • Thank you. Very interesting & helpful.

  • So pleased you are being encouraged Dazzle - This is a great place to give and receive great advice from those who have walked the walk and are willing to share their successes and failures in an honest and sometimes amusing way.

    Keep logging in and joining in.. you will reach your goals.. one day at a time.

    Cheering you on 🎉🎉🎉

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