Weight Loss NHS

Is it right then....?

So it’s a moment of realisation.... I’m at the end of week 6 tmrw of the 12wk plan and my average cals every week are roughly 1400cals, or slightly lower. My nhs BMI calculated range is 1350-1750ish. On an typical wk I’m very diligent during the weekdays, saving my cals for socialising on weekends (though I’ll skip starters/puds etc) .

I’ve tried to exercise for 30mins every weekday morning, usually fairly intensely (heavy weights, boxing with light weights, circuits, etc) and have managed it pretty much most days. I tried to manage a wknd run but weather or tiredness or my tots have scuppered plans (wasn’t much resistance-lol :)

I had 2-3wks of good weight loss at the start and nothing for 3wks...I’d now beat myself up that I should be exercising more/eating less.....and then usually will have given up. Generally the diet is ok, but my wknd splurge can be a bit unruly on odd occasion.

Should I be doing more or do you think carrying on as I am will actually get the weight loss going again? I’m suddenly starting to wonder....is the plateau because it would happen anyway or because I need to try harder?

Any advice / thoughts appreciated!

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It's possible that if you're considerably under the lower range for 5 days a week that you may be setting yourself up for problems and putting your body into starvation mode.

Additionally it may be exacerbated by the impressive amount of activity that you do, meaning that for 5 days a week your body is not recieving near enough calories. Then when the weekend comes along and you throw lots of calories at it, your body says 'I'm hanging on to those and turning them into fat'.

The tiredness may also be due to your body using up muscle mass due to the midweek shortfall.

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I agree with you Tigerr, if you are really under your range then your body will start trying to store fat rather than use it if it's in starvation mode... maybe have a rethink of what is going in (and out ) and when / how...? You are obviously keen to lose weight and are doing the exercise so maybe rethink your weekends...?

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Yes, I agree with the others I’m afraid Maxi 😕. Whilst it’s possible to ‘save’ a few calories for the weekend I wouldn’t recommend going too low through the week. With all the exercise i wouldn’t go lower than 1350, and try to not go above 1750 at weekends.

Unfortunately, I well understand the ‘weekends off’ mindset, it’s a tough one, but stick with it, it is worth it in the end 😊

3kgs off is fabulous, you can do this!

Anna

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Thanks for the opinions, it’s very much appreciated to get a sounding board. Yes looking back my wknds are probably a bit relaxed but I generally try hard to eat back some calories during the weekday as I’m not overly hungry. It does feel frustrating sometimes when it feels like I’m trying my best....got 1lb off tdy so feeling a bit more motivated!

I’ll keep trying, though the lack of planning at wknds can be so hard. I’ve got a thyroid that misbehaves but I’m reluctant to treat it as the meds make me feel terrible and I generally feel fine...so currently GP is monitoring.

Thanks for taking time out, I’ll see what I can do for shuffling it about

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Hi Maxi3, I know that feeling too although I'm coming to the end of week 3. I exercise every day during the week and calorie count but the weekends go astray as you have to live a little too otherwise you would give up. I've lost 4 lbs so far but I think I've stayed the same this week despite all my efforts! I've got a weigh in tomorrow so I will have to wait and see. It seems such slow progress. I'm going to continue but might rethink things. I don't think you should be exercising more as you're doing enough but that's how I feel. I'm doing loads. Stick with it. Let me know how you get on. Good luck for the week ahead.

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Awww cheers fizz60 it’s really good to feel like I’m not the only one and yes it’s nice to feel a bit less regimented at weekends with the diet/exercise.

You’ve done fantastically well 4lbs in 3wks-keep going! We’re all going to have the odd week with no movement in the scales but instead of giving up like I normally do, I’m seeing how much weight loss I can do by wk 12. Appreciate the support, thank you-will be willing you on too. What type of exercise do you do?

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Aah thank you for your support too. I go to the gym a lot. I used to go a lot a few years ago as I quite enjoy my me time. But in the last few years I've been suffering with arthritis and slipped discs in the back so I got a GP referral. I exercise most days to keep mobile. I do about 20-30 minutes aerobic and 10-15 mins light weights. I like to swim sometimes too. I'm beginning to think I've got to be sensible at the weekends too. I might have to seriously stick to not drinking alcohol etc. at weekends which is hard if you go out etc. and I do feel you have to enjoy life too. I will be willing you on too. Do stick at it though as overall it's a healthier diet and lifestyle.

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A whole pound of fat every week is a perfect rate of loss Maxi3, and if relaxing a little at weekends is making the whole journey more sustainable then stick with that 😊

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It does make it much easier for me as it’s not going overly crazy but I don’t miss the food during the week at all. Thanks for reassurance as I was wondering whether it’s my natural weight loss cycle. Appreciate that though, thank you anna61!

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Only you can determine what's going off. Has your body responded to what it perceives as potential starvation, by slowing your metabolism to conserve energy? Or is your overindulgence at weekends undoing any restriction during the week?

The former can be undone by having maintenance breaks for a week or so each month.

The latter can be controlled by enjoying your weekdays as much as your weekend and not letting your portion sizes get out of hand.

Avoiding high insulin levels is the key to good health. Good luck!

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Thanks-I think you’re probably right with a bit of overindulgence at the weekend. I don’t feel I’m starving myself during the week, just move diligent so agree that my gut instinct isn’t to eat more during the wk. appreciate the reminder on sugar spikes:)

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Hi Maxi 3 I do sympathize as I do exactly the same but my weight loss is not as I would like it & think that’s because I have more than I should at the weekend & try to compensate during the week when it’s easier to avoid temptations! I socialize a lot too & enjoy wine with my meal too. Am now trying seriously to monitor my weekends & hopefully slowlyy weight will come down. Good luck & you too Fizz60! 👍

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Hi Realthing, it is tough ehh? Some weekends aren’t too bad but others (like one just gone) was not good.

Glad it’s not just me, hope the wknd monitoring goes well:)

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Hi Realthing. Many thanks for your support. It's the weekends that do the damage for me. It's hard at weekends when you socialise isn't it? If I want the weight to come off quicker, the. I will have to monitor the socialising more.

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I don’t plan the wknds, but think I may have to start if I want to be see results faster.

Though these ‘being more mindful’ eating is helping.....my Friday night takeaway skips starter and opts for a reasonably ok main. I’ve even switched to happy meals sometimes at mcds when I’m with my boys lol

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I'm the same in as much as I don't plan the weekends but I'm mindful of what I eat. I don't do takeaways so that's not a problem. It's the tipple too! Lol

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Just to add that whilst I find weekend really difficult, and also can easily scupper a whole week of perfect eating, I do write down every single morsel that passes my lips, and this in itself, helps to curb what I eat.

But if we want to be truly committed, and lose the excess weight, we still need to practice weekend calorie counting 😕 something I’m struggling with at the moment too

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