I have an IBM of 40. I eat healthy and balanced but that doesn't seems to do help. I am unable to do regular exercise because I lack the energy and I mean that I feel dizzy and about to pass out even with little exercise. I have a lot of reserve energy but i dont seem to be able to use it. The doctor says my thyroids are fine and my sugar level is fine.
I have talked to my doctor about it but the only thing the doctor offers me is eating healthier and do more exercise but that doesn't really help me. Last year, I did 6 miles fast walking three times a week for 8 months and there was no change whatsoever not even 1 kg. I am desperate and I dont seem to have any options of support.
Does anyone know if there is some service provided by the NHS or even out of the NHS that could help?
Thank you for your help.
Written by
veroastro
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It's a case of eating less probably, try using my fitness pal to count how many calories you are eating, you need to burn around 3500 cal to lose 1lb fat, so the equivalent of running a marathon!
Eat less, move more. There is an excellent free program and app called MyFitnessPal. Log everything you eat on there and don't eat back any exercise calories. Fast walking six miles three times a week isn't as effective as walking at least one or two miles every day.
And switch to small plates and bowls to eat from - portion control is key - and don't eat between meals or snack after your evening meal. Drink lots of water or sugar free drinks.
DO NOT EAT LESS, eat more, but of the good, healthy food that will fill you with nutrients, vitamins, fibre, carbs, proteins and some fats. Cut out the sugar and as much processed food and drink as possible (including fruit juices). Drink as much water as you can, particularly warm water with a slice of lemon or a squeeze of lemon in each morning. Keep topping up with water throughout the day. I prefer warm water, particularly when it is a bit chilly.
Eat loads of fruit, veg, nuts and seeds. Nuts are great nutritionally, but also high in calories, so small portions, but really good for all sorts of reasons. Eat a grapefruit, preferable pink or red, in the morning, they apparently have more vit c than the other varieties!. Eating salad can be hard work, so start with what you can manage and then build up and add in new items when you can. The greater the variety the better, (eat a rainbow) from a nutritional level and to stave off boredom.
I'm sorry to say that if you have a BMI of 40, what you think is "healthy" is probably not as healthy as you think, or if it is it could be the quantity. At this stage eating nutritious food is more important than exercise. However, when you feel you can manage a small amount of exercise then do so, and then gradually increase the distance, difficulty or variety. Try to change what you do every couple of weeks or when you get bored or it gets too easy. That is the time to move on to another level.
Check out "Food Matters" and "Forks over Knives". There are loads of sites out there that are really informative. Read about the positive benefits of whole natural foods and what goes into some of the processed foods, particularly the long term effects of sugar on our health. It will make you rethink a lot of things. Good luck.
The idea of "Eating less and moving" is not always helpful advice. I agree with PJS58, you may need to eat differently. Try to avoid "white" foods, like white bread, sugar, breakfast cereal, pasta. Go for the high fibre foods whenever possible.
Have you tried the NHS 12 week plan? if this does not work for you, perhaps look at alternatives. You could have a look at the Mediterranean diet, or you could look at eating less carbs generally. This is one site that may be helpful, but you are unlikely to need the amount of protein recommended.
If it was a matter of just eating less and moving more I would be Silph like! (And so would a lot of others be!) I've been eating less and moving more for years! Trouble is, losing weight is more complicated than this.
We have been given a whole pile of bad science in the last 30 years (eg eat low fat foods, the food pyramid) and the food technologists have given us piles of processed crap food that is precisely formulated with high sugar to make it taste nice because they took the fat out - but high sugar makes us fat even if it is lower calorie.
The type of food you eat is important - not eating less. Eat real (unprocessed) high fibre food and eat full fat dairy, butter, cheese and meat. Eat less starchy foods (bread, pasta, rice, Potatoes).
So, when you say you eat a "healthy, balanced diet"? - what is that. Based on the food pyramid I would bet? But the food pyramid is one of the things wrong with today's dietary advice.
I eat a healthy balanced diet - a low carbohydrate, high fat diet and I lose weight ( I admit I don't move much currently - but that hasn't stopped my weight loss.)
I also think that loosing weight is more complex because our bodies are complex and it depends on what makes you gain weight. But there are so many types of diets out there and it would be nice to have a place that helps you find the one that is right for you or at least follow you as you try them.
By healthy I mean that I cook everything from scratch and i never fry and with balance I mean that in every meal I have a portion of carbohydrate (50 gr of rice and 80gr of pasta) , one of protein(100 gr of meat) and 2 - 3 portions of vegetables of my 5 a days. I don't know if it is the pyramid.
Dont you need medical help to follow the low carbohydrate and high fat? I think i read it somewhere?
This is the pyramid. There is no reason not to fry (as long as you use good fats) - the advice to eat a low fat diet has been proven to be incorrect and the low fat revolution corresponds with the rise in obesity. I recommend having a read of this (there are quite a few "episodes" but it makes total sense to me and I have lost weight by sticking to a low carbohydrate high fat diet where I couldn't shift more than 1 or 2 pounds in weeks before. I was pretty fed up and always hungry!
If you have underlying health issues it would probably be a good idea to talk to your doctor. If you are just going to cut down on carbs gradually and not do anything drastic, you may not need to, but you must do whatever you are comfortable with.
This link suggests the amounts of carbs to eat to help you lose weight.
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