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Weight Loss NHS
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Damned if you do, damned if you don't…

From my weight loss journey, I've personally found that the most stressful thing about it all has been the conflicting information churned out by different segments of the weight loss community, world, or whatever you call it.

I'm not talking about this forum. In fact, here is the only place where I find comfort in what I'm doing. It's information from outside of this forum that is driving my mind into a constant state of confusion and worry regarding my weight loss methods.

Diets…

• There are those insisting that they can eat all the carbohydrates they like, and that meat products, especially fatty meats and dairy, are what inhibits weight loss. Not going to lie, I'm referring to vegans.

• Then there are those on low carb/ketogenic diets. This diet temps me the most. I've seen stories of people claiming to have dropped 20lbs in a month. But, I'm wondering whether this is because they cut out the carbs, or is it because of significant, unintended calorie reduction.

I'm certain that it does help those with insulin resistance to lose weight. I'm somewhat aware that carbohydrates are converted into sugar (?), then are stored as fat if not burned off. Again, (?).

But, I don't know. Do these dramatic weight loss stories sound 'right' to you?

The only thing I find to be consistent in all these diets is to cut down on sugar, take in all your nutrients, especially proteins it seems. Eat more vegetables.

Then there's exercise…

As a morbidly obese person, I find it very hard to do certain exercises. My options are very limited. Some say that cardio is useless, others say it's good for burning fat. While many say muscle training is best, there's those that say it doesn't burn as many calories as cardio.

I think I'll stick to my diet for now, but I'm very confused.

Oh, and let me add, there are those claiming that starvation mode does not exist, even though a 2017 university study claims to prove that it does.

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Glad you are sticking to your diet. On the Internet you'll find conflicting advice. Listen here to those who are successful. I too have done many diets and some have worked. What worked the best was eating three meals and three snacks. If I ate less I didn't lose. I'm finding that now because I have eaten way too little and stayed the same for weeks. Add a little calories and I lose again. Good luck. You will find your way.

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Same here I have tried the fast diet could not lose but one I started eating 3 proper meals a day the weight fell off

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That's great and really encouraging. Looking forward to it

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Thank you so much everyone encouragement

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Different blood types respond differently, as do bodies , I find at 55, in need lower carb, for me, just reduced portions, for my weight and hormones!

Eating more flextarian and more veg pulses, more rice these days too, plenty of eggs tho, and def smaller portions.

Extreme measures for things my 600lb programme and reducing say to 600 cakes a day is extreme, but then if you got to that weight, prob medical extremes are needed, not for us normal folk tho

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Haha, yes, I've been binge watching My 600lb Life. It's helped me a lot with motivation. I also watch Fat Doctor, and old Supersize vs. Super skinny episodes on YouTube. I believe that I'd benefit from a low carb diet. If I ever get a part-time job during college, I may try it out.

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I did say lower, by that for me, it means smaller rolls, half s portion of rice, not almost zero

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This is a useful site for advice on low carb.

authoritynutrition.com/how-...

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I feel for you DiDiZia. Rather than add to your confusion by giving my own view, how can I support you? If you have specific questions, I'll do my best to answer.

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On here we try to encourage a sensible, slow and steady weight loss that is permanent and not a quick, radical loss that will go back on a soon as you stop 'dieting'. But it's also important to find a way if eating that suits you as an individual 😊 What all experts agree on is a calorie reduction, how you achieve that is up to you.

Exercise has many benefits but will not make you slim on its own.

Well done for questioning what you read and hear!

Good luck! 😊

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Hi DiDiZia

I would be careful where you get information from, as they maybe reporting half truths. As you already noted, this forum is very helpful and helped me.

I followed the 12 week diet and exercise plan on the NHS live well website (for 6months) and went from obese to healthy. Just keep going, you will make it 😀

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Half truths, just works for me

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On the exercise front, as with many things, it's not straight forward. We need both muscle training and aerobic exercise, for strength, mobility, stamina and healthy blood flow.

Muscle training, resulting in greater lean body weight, will help to increase basal metabolic rate (BMR) as well as what is directly burned during a workout.

Aerobic exercise has the capacity for burning more calories during the activity; the longer you are able to do an activity, the more aerobic it has to be.

For both kinds of activity, a vital factor is that we have to recover fully following a workout. Training too long, or within 24.2 hours of completing a session will stress the body, leading to raised stress hormone levels (cortisol), ultimately causing chronically raised insulin/insulin-like-growth factor levels that make it difficult to burn fat (because these hormones are telling our body to store it), and being detrimental to blood vessel health.

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I've always thought that I should try muscle training once I'm a little smaller. I'll look into it. Thanks for the information.

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Hi, you seem interested in studying this subject. So do you know about FutureLearn? There are free short online courses on nutrition, obesity, including psychology. You may be interested in following one of the courses? They are mainly by universities but start at an accessible level for all. There is no cost involved.

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Thanks, I'll look into it!

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Well done on your weight loss so far DiDiZia.

Along with cutting down on sugar, eating more vegetables etc, there is a consensus that eating minimally processed foods is also important for weight loss (and general health). The quality as well as the quantity and type of the food you eat is important.

Knowledge of how our bodies work is increasing all the time. For example, Dr Michael Mosley's book "The Clever Guts Diet" is an up to date scientific look at how our gut bacteria affect us. Extreme calorie restriction for prolonged periods is a bad idea but intermittent fasting can have benefits.

Both the diets you mention can cause weight loss but both can have potential adverse effects on your health, so need careful researching. If you've found what works for you, good luck and keep going.

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I am so glad and done so many dietc and like you heard so many tales but I am going you concentrate on this one and great reading yourtext. Thank you

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Hi,

Just a sentence of encouragement: You are doing great! Listen to your body. Each of us is different and we respond differently. Note what you eat, weigh and measure yourself, and you will get the answers. Be your own reseaecher and scientist ;)

Always combine healthy eating with exercises for best results. Any exercise is better than none - pick the one you like the most, as it will help you with sticking to your plan and your mood ;)

Onward and downward!

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Keep busy - it is not just doing "exercise" that slims you so much as doing plenty of things that occupy your mind and divert you from using food as a source of pleasure and reward!

Even doing jig-saw puzzles or taking photographs can be slimming if you are out of the kitchen and not snacking at the same time.

As the weight goes, you will feel more healthy and then can walk more, and swim, and cycle, and generally enjoy life to the full!

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