Given my weight (19 3/4 stone), it should be easy to lose weight to begin with, but not losing even on 1500 cal diet.

[gphw]

AT my weight, my body should require 3,000+ cals to maintain weight. Yet I have carefully kept to a diet below 1,500 cals for 6 weeks now and have lost only about 3 pounds. Is it possible for ones metabolic rate to self-adjust after a major illness (recovering from pneumonia)? I do not appear to be retaining fluid. If so do I need to cut down further? (too large a cal restriction will result in the body going into energy conservation mode). However, many medical reports state that this occurs at about 1200 cals and that one should not go below 1,200 cals without medical supervision.

[misshooz]

I was in your predicament and I found an exercise regime alongside a diet tends to work. Is there a particular reason why you are sticking to 1500 cals?

[gphw in reply to misshooz]

No, I know I should stay above 1,200 Cals and I know my body (if normal) requires 3,500 Cals to maintain my current weight, so a reduction of 2,000 Cals should result in 3-4 lb loss per week. Due to reduced lung capacity after pneumonia I currently get tired easily and breathless. However, I am increasing the exercise regime each week, I hope to be back up to a reasonable level by Christmas. I currently burn about 200 Cals/day via exercise, but even when I use to burn 350 Cals/day (before getting ill) it had no effect on my weight, I was on a 2,000 Cal diet then.

[geemel79]

my weight loss primarily was due to not eating rather than eating too much, i suffer from ibs and would avoid eating to reduce the opportunity for being bloated and not going to the toilet, as far as i was concerned if i had nothing to block me up i would be fine, when i started the weight loss plan i chose to eat 1200 calories a day and first few weeks were great but then my body couldnt handle the amount of food i was eating and problems arose so i now do a shake diet two balanced shakes for breakfast and lunch and for me it works but ive also cut carbs and dairy from my diet, the only carbs i get are from my shakes or the occassional slice of wholemeal toast and dairy is skimmed milk in my tea which is getting to the just a dribble of milk stage although ocassionally when im feeling bloated and sore ill have a natural yoghurt first thing to help me go. everyone is different and if youre recovering from an illness id imagine your body may be trying to retain the fats. as yet ive not done any exercise i hit my 2 stone target and have maintained it and lsing inches but no weight loss in 3 months now which im not too concerned over as my body has obviously platued also i do have ocassional blow outs and tbh its usually after a treat i lose more

[melanie1963 in reply to geemel79]

hi i also have i b s ive suffered for 21 years after a bout of food posioning i find eating veg and fruit causes the most pain cream and dairy are no good for me also ...alcohol no good....i take good bacteria capsules and aloe vera capsules which help me ....red meat and processed meats also dont suit me ...iam trying to live on plain chicken and fish and salad a a few veg can eat bio yoghurt if ibs is calm ....any thing with sugar is a big problem but i dont have a sweet tooth....i find if a eat plain foods not processed the ibs is calmer good luck geemel x

[hermia1]

I would say get professional advice firstly! But think long-term - you don't want your body to go into starvation mode. I suffered from anorexia nervosa for many years and it equally took many years to get my metabolism back on track. People might wonder how I can comment when I've never been obese. But I do know about what eating too little can do! So take care and take the longer road to health rather than shortcuts that won't last.

[motherbear1]

I feel gphw I'm a 18 stone myself and finding it hard to keep motivated last week I was so good and had days where I felt hungry but kept with it to stay the same on the scales it really does make you think why am I bothering but then I tell myself dont give up it might be a slow process but I'll get there hang in there x

[NineChooks]

Hi gphw, you don't say if you are exercising. A half hour daily walk is a great start - increase the pace and distance gradually if you are still recovering from your illness, but you're aiming for a 15 minute mile. I found walking really useful when losing weight last year and it's helping me maintain now - I just completed my 200th workout on mapmywalk - and I've managed over 700 miles and burnt a whopping 85,000 calories (I have it set on hike), ha ha!

Also make sure you eat plenty of protein I found I was eating too many carbs- protein is more filling and satisfying - calorie counting apps like myfitnesspal are great for helping finding these things out.

Good luck

[gphw in reply to NineChooks]

I currently walk ~ 1.25 miles to work and the same back, taking about 17 mins/mile. I will up this to ~4 miles once I have been cleared by the doctor at probably a 14 min/mile pace (previous value before illness).

[gingernut49]

Have you heard of the 5:2 Diet? You could try only eating 500 calories two or three non-consecutive days a week and I'm happy to tell you more about it or you can read The 5:2 Diet by Kate Harrison or The Fast Diet by Dr Michael Mosley. Your body won't go into 'starvation mode' as they're non-consecutive days. Do watch the original Horizon programme that started it off, "Eat, Fast and Live Longer" - available on vimeo.com/54089463. It really does work - I lost three stone in six months. Well done on making such a positive life choice!

[gphw in reply to gingernut49]

Earlier this year before I got ill, I was trying fasting several days a week. My weight did not budge at all. Probably because I was eating normally on the other days.

[gingernut49 in reply to gphw]

You can't fast several days a week! That would mean your body would definitely go into starvation mode! Get yourself the free app called MyFitnessPal and make sure you log every single morsel that goes into your mouth. If you're not you could well be eating far more than the 1500 calories you think you are. When you say you were eating normally the other days, it was very probably abnormally. It is important not to eat more than 2000 on non-fasting days, and only two or three non-consecutive days of 500 calories. You will definitely lose weight if you're honest with yourself and count every calorie!

[albionjen]

Hi gphw, well done on losing 3lb! Although that might seem slow, at least you know that what you are doing is working even if it is not a quick weight loss as you would like.

I agree that you would expect to be losing more than 0.5lb per week on a diet of 1500kcal at your weight. But I guess that your recent illness might be still having an impact? In any case don't give up and see what happens over the next couple of weeks.

If you continue to find that you are not losing weight as fast as you expect then it might be because you are underestimating how much you are eating. How are you working out the total of 1500kcal? The most common problem many people seem to have is not counting certain things. For example, initially I did not count the calories in cordial drinks, but when I worked it out I was drinking 2 pints diluted, which enough for about 300kcal per day by itself! Also make sure you accurately work out how much oil you are using in cooking or butter/spread on bread. It might be more than you think and those things are very high in calories.

Do you always stick to your 1500kcal target or do you sometimes go over? It is OK to have days where you are less strict (e.g. pizza on Friday night, going to a party or a meal out with friends) but you'll have to eat less at other times to compensate. Sorry if this seems a bit harsh but whenever I have had slower weight loss over several weeks I usually can see why by going back over my food diary and noticing all the days when I was over the calorie target.

Hope this helps, and keep on going.

[gphw in reply to albionjen]

I Base my Cals on two meals a day (50 g of special K in morning with skimmed goats milk, measured), and Apple at lunch and a fixed Cal meal in the evening (assuming Cals on Pack or on restaurant menus are correct - Witherspoons place Cals on menu - I stick to the 500 Cal menu). The rest is taken in the form or teas during the day. The only excess is the Sunday meal where I treat myself to a 1,200 Cal meal with a 100 g pack of mixed nuts in the evening. I avoid all snacks, anything high in sugar or fats and try to avoid processed cereals. I eat only chicken/turkey a few times a week, rest of time veg (no potatoes except Sunday).

[albionjen in reply to gphw]

Sounds like you are working out the calories right - hopefully the restaurant menus are correct I rely on these too when I go out! So, as long as you aren't drinking a load of calories (e.g. pop or lager) I would guess you are estimating about right.

It might help to talk to your doctor as well, given you were ill recently. If you take your meal and exercise plan along they might be able to offer some advice and check for any problems. I don't know anything about pneumonia, apart from it is pretty serious (my mum had it when I was a teenager and she ended up in hospital for a few weeks). It could have an impact on metabolism for all I know! Glad you are now recovered in any case

Good luck!

[Hidden]

Hi gphw,

Firstly, I'd echo albionjen and say that by far the most common reason people don't lose weight is because they are actually eating more than they admit to. It's really hard to be really honest about everything you eat and to count all the gravies, sauces, toppings, cakes, biscuits, chocolate things, lattes, etc., etc. But they all DO count towards your daily calorie intake.

It is a well recorded phenomenon, that people who keep food diaries very often under-record what they eat and sometimes under-record it very significantly.

Secondly, unless you're exceptionally tall, it would seem to me that you have a pretty high BMI and at that degree of overweight, perhaps you should be undertaking your weight loss journey with assistance from your GP practice or other medical professinals.

Weight loss is a complex issue and isn't undertaken in isolation from the rest of your health, so as you have recently had some recent serious medical issues, I would suggest you talk with your GP about how recovery from that might impinge upon your weight loss efforts (and vice versa).

Your hormones control many aspects such as whether you store or burn fat, your feellings of hunger or satiation, and anthing that impinges upon your hormones, such as infections, lack of sleep, anxiety - just to mention a few - could impinge upon your weight loss efforts.

Good luck with your weight loss journey.

[gphw in reply to Hidden]

Thank you. I do wonder if the thyroid is under-active. However, until I got ill, I never felt tired nor breathless. I do not know if it is possible to have a low metabolic rate without having a thyroid problem. I measure all standard vit. stats (3 times daily) and keep an eye on various external signs of malnourishment, anemia, etc. I do run hot, but that should burn more energy, not less. Perhaps I am meant to be heavy. I agree the BMI is dangerously high, which is why I am trying to get it down. I am not sure I should worry doctors with this problem, as they are already over-worked and there are many people in much more need of there time than me. Thank you again.

[Hidden in reply to gphw]

Hi gphw,

If you don't deal with your weight issues then there are signficant risks that those doctors will be busy working with your ongoing health issues.

Most medics I know would much prefer to prevent than cure.

Good luck with your weight loss efforts

[gphw]

Thank you all for you helpful messages. I will have to think about how to go forward. I know when I was in hospital, even with high fever and no appetite, I lost no weight which I think even surprised the nurses. My fluids balanced and I had no swellings, so I really do not know why my body behaves as it does. It has to be low metabolic rate, as I am pretty careful with my diet (tea only with no sugar, no pop, no alcohol, not even fruit juices) and seldom snack, when I do I note it. I have a pretty good memory and can remember exactly what I have eaten over the last week. I allow myself to eat breakfast and one meal in the evening, that's it. If very hungry, I will eat a piece of fruit and note it, usually an apple, orange, tangerine or handful of grapes. Sundays I allow a small 100 g pack of fruit/nuts as mentioned above as a treat. Perhaps I should get my thyroid checked, even though I do not show obvious symptoms of thyroid under-performance. Anyway thank you again, need to find some way of bring my BMI down to safe levels. Starvation is a last resort - as long as take vitamins/minerals.

[Chemgirl]

Hi gphw,

It sounds like you are having a tough time. I agree that you should involve your doctor, I did this and they were very supportive, weighed me every four weeks and gave me advice. The big thing was that I had to eat four small meals rather than one or two bigger meals so that my body had a regular supply of food. Maybe try splitting your food so you have a meal at lunch, even if it's only cereal and some fruit. And keep with the exercise so that it is improving muscle tone, remember muscle is heavier than fat so if you are converting fat to muscle you won't be losing wright.

[gphw]

Looking at the data I have gathered over the past few months, I have concluded that my body has become stuck in the low metabolic state (some call this starvation mode, but I think that is different, as it involves the burning of muscles and non-fat tissue rather than low energy use). This would make sense as in this mode, the body requires roughly half the normal Calories, i.e. ~1,700 Cals which would mean my diet of 1,500 Cals is only causing a nett loss of 1,400 Cals per week or ~ 0.5 lb/week. Thus, I need to reduce my intake to 1,200 Cals (minimum safe level) to manage 1 lb/week. This will be really hard, as I already feel hungry most of the time. Strangely, although my BMI is 35+, my resting blood pressure averages 129/82 at the moment with an average resting heart rate of 82 (measured 3 times per day) and seems to be decreasing with time. When I left hospital it was averaging 148/100 at 110 bpm. I raise this, as given my heart seems to be doing well, do I really need to reduce the BMI? My blood sugar is well within normal range and my cholesterol is average and well within safe limits. Blood oxygen is down (92-93%) but safe, probably due to some lost capacity in the lungs. I wonder if others have similar symptoms? [Note: I am a professional scientist and having seen how to measure various vital stats. it only took some research and relatively low cost equipment for me to continue most of the vit stat monitoring. Only respiration rate cannot be self monitored, as this is under conscious control.] Thank you again for your responses.

[Penel]

Perhaps you need to look at an alternative such as a low carb diet. Reducing carbohydrates will reduce the insulin that is driving fat storage. Perhaps try a protein breakfast like eggs or plain yoghurt, with fruit/nuts you add yourself.

authoritynutrition.com/low-...

I have found a low carb/high fat diet to be the most successful one for me, you can decide how few carbs you need with a little experimentation. If you have a scientific background, have a look at the PubMed website for reviews of low carb or ketogenic diets.

Good luck with whatever you decide. Perhaps you are 'fit and fat', but the negative health effects of overweight tend to become worse the older you get.

[Divided]

Because 'a calorie is not a calorie.' Google this phrase. There is a wealth of information from people who spend their lives sifting through research. I think this page is one of my favourites. bulletproofexec.com/not-the...

I was 19 stone last month. Now I'm 17.8 and I haven't counted a single calorie in that time. But for 10 minutes of floor work to help my core muscles each evening, I haven't exercised either. I am extremely sedentary and have lost the weight purely through cutting out all sugars and lowering my carbs intake so sugars from carbs are also almost zero. I eat bacon, I fry in coconut oil, I have cheesy omelettes... pretty much anything I want as long as it doesn't contain an ounce of sugar or sweetener (sweeteners induce sugar cravings) or obvious carbs (bread, potatoes and pasta are out) but I also eat a lot of salads, ratatouille, stir-fried veg etc. I don't advocate Atkins or any of the other low-carb loony diets that suggest you can live on sticks of butter, but if you check out the research, there is something very wrong with the standard western diet... and sugar is it. Check out Robert Lustig and friends on You Tube, break your sugar addiction and watch the weight drop off.

Oh, and after about 30 days I noticed a sudden drop. It turns out I had accidentally had more carbs the day before and had effectively carried out a 'carbs refeed'. If you go low carbs for two weeks and then spend a day carbs refeeding (300-400 grams of carbs is all it takes) it jump starts your metabolism and you burn fat like a kid for the next few days. I've no idea how much weight I lost that week as I don't own scales but having lost nearly one and a half stone in 37 days, I assume it was quite a bit. I went to the doctor to get weighed. Best doctor's appt I ever had. He couldn't stop congratulating me! Oh, and he showed me a really helpful book call Carbs & Cals. It shows portion sizes in picture form with the relevant nutritional info next to it. I've ordered it on Amazon.

There is more really helpful information on a website called Mark's Daily Apple. His Primal blueprint doesn't suit me as he's yet to see the light where sugar is concerned, but anything you could ever need to know about being low-carbs will be on his site somewhere.

And remember, a calorie is not a calorie. Good Luck.

[Divided]

Oh, and I'm convinced BMI was invented by a Basically Mental Invertebrate who wanted to call bodybuilders, athletes and other healthy people fat without consequences. You don't need a chart to tell you if you're overweight. Your waistband is perfectly adequate for the task.

[gphw]

Well, I am trying a 1,200 Cal diet for next few weeks. I have found a line in Booths of bulky low Cal vegetable soups which supply 5 -a-day, low in salt, gluten and fat and mainly consist of pulses, good veg (root + other). One full tub is 300 Cal + small roll (150 Cal) which combined with 30 g Special K (113 Cal + 40% vit/min) + 125 ml goats milk (60 Cal). 8 cups of unsweetened tea with skimmed goats milk (50 Cal) which leaves 575 Cal to sate hunger in the day. Should be able to manage that - soon find out. Will report back once tried diet for a week or two. Need more vitamin B's in order to keep burning fat (will confirm using a combi of fat measuring methods).

[oneheart]

I know how you feel it is very disheartening especially when you are trying so hard. I don't eat as much bread now and am eating more fruit and drinking more water. I can't exercise as I need a new hip and my mobility is greatly restricted. When you are our size exercising by swimming or gym etc is not a a prospect I relish so do as much at home when there is no one around to see me red faced and looking like I have been dragged through a hedge backwards! Little and often and low fat/no fat where possible and plenty of veg to fill you up and suddenly it will start and come off. I have been 10 weeks with no loss at all then this week have lost 41/2 lb and I haven't done anything different. Also measure your milk for a daily allowance of 250 mls semi skimmed to use for cereal and teas/coffees or use fruit teas and black coffee. Good luck just keep going and don't beat yourself up if you blow it one day. One slip is one slip not a disaster for the rest of the day/week.

[Divided]

*Facepalm* oneheart and gphw please read my above posts. And please, please, please do some proper research into the food you are eating. Go on You Tube and watch some BBC documentaries on sugar, fats and fasting. It's really not difficult to find the information and when you have it you finally start to understand why your body reacts this way to dieting. After my last post I got weighed again (I don't own scales) and I had lost 8 pounds in 9 days. I can have as much fat as I like, my food tastes great because of that and I'm happy. All it took was a little research and an open mind.