Trying to lose weight

[Robert35]

Hi everyone. Glad to be a member.

Throughout my life I have gained and lost weight. Was very skinny at school and in my 20s put on weight. I lost a lot some 7 years ago but now I am back in a situation where I am overweight again and don't know the best way to get rid of it.

My height is 169 cm and my waist 96 cm which gives me a height to weight ratio of 0.57. I am 35.

When I lost weight the last time, it was not in a very healthy way. I would generally skip breakfasts, drink caffine throughout the day and have one big meal at night. I would walk around 30 mins per day. I lost lots of weight but had to go to the doctor with back pain as the rapid weight loss meant my stomach wasn't supported or something like that.

I started to have panic attacks a few years ago and started to make changes to my lifestyle. I always have breakfast (low calorie cereal), eat fruit for a snack and have a low calorie sandwich for lunch. I don't know the calories in the my main meal but it is home cooked food, usually chicken or fish, made by my partner. I no longer drink caffine.

I have a sweet tooth and every day usually eat a brownie or ice cream. I try to keep within 300 calories for my sweet intake.

I walk around 15-20 mins per day and have started to walk more. I find my legs get tired more when I run.I somehow feel less energetic.

I work in an office but try to move about during the day.

My waist isn't so bad. I can still wear the same size jeans I wore about 8 years ago. The problem is my belly fat. Other parts of my body are fine.

So any ideas how to lose weight?

Should I take up more running?

Should I do some training with weights? will that actually help me lose by belly fat or is it only cardio?

Did giving up Caffine affect my metabolism?

As I get panic attacks I don't want to fast or give up regular meals.

Thanks in advance.

[Hidden]

Hi Robert and welcome,

I'm going to give the generic information we give out to all Newbies, which is this:

Take a look at the Pinned posts section to the right of your screen (bottom if you're using a mobile), or in the drop down on the 'Posts' page (it says 'arrange by'). Read the Welcome Newbie thread, then 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.

Take a look at the NHS 12 week plan, as a lot of people have been successful with it, making sure to enter your details into the NHS BMI calculator, to get a calorie allowance tailored to your personal requirements. 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.

To the right of the HOME page (bottom on a mobile), you'll find Events. In there, you'll find links to our daily Weigh-in's, our Daily Diary, where we post our menu and exercise plans, for accountability, advice and support and our “What's happening today” thread, where we pop in for a chat.

Be aware, that the HU app doesn't give you access to all of our important features, so we advise that you use the full website page.

I'm not a runner, but there are plenty of runners on this forum. Many started out on the couch 2 5K programme, some are more experienced. In the Pinned Posts there is a link to the Tortoise and Hare running club, which may be of interest also.

As regards to weights vs cardio you may want to look at this link also for different types of exercise nhs.uk/livewell/fitness/Pag...

Concerning caffeine, I'm no expert, but I would say everything in moderation. There is loads of information online regrading this, but I found this article quite interesting realsimple.com/health/nutri...

None of us here are medically trained, so if you haven't sought advice already from your GP regarding your panic attacks and anxiety, then I suggest you do.

All the best and good luck

[James40Cheshire]

Hi Robert35 and welcome, one of the fantastic admins will be along soon with the proper welcome messages. Reading your post, I would say that you need to do a bit more research. Count up all your calories for a few days and compare this to your required intake. Make sure you count every little bit. If this doesn't reveal the issue report back and we will try to help. Good luck

James

[RG07 Host Maintainer]

Hi welcome to the forum- if its the belly that a concern have you tried exercises- NHS choices website has a living well page and there are links to exercises- some last 10mins and one covers the abs and bums & tums you may find that helps firming up your abs

[nteapea]

Hi Robert35 i also have a very sweet tooth. I calorie count but my experience has shown that not all calories are equal. I have tried to cut sugar out of my diet and I have had some weight loss success. The problem is you waste calories on it but don't feel full. Good luck 😀