Well here I go...

[Springford]

I need support to lose about 3 stone which has crept on and I am now mortified at how I look. Any words of support will really help me to take the first step.

thanks

[fibronfedup]

Welcome to the group, a really nice group of supportive helpful people on here. My best advice would be to start by downloading the nhs 12 week plan, its a great starting place that can fit around any lifestyle. Break your weight loss into smaller amounts to aim for and take it one day at a time, there are no quick fixes but the effort is very worthwhile, also start trying to talk more positively about yourself to yourself, i used to be very negative about myself and now im not so much things are easier to deal with. Little changes like" i walked to the shop instead of driving today go me!" will help add up to bigger changes.

all the best

[Springford in reply to fibronfedup]

thanks. I seem to have a major mental block about getting started. I have done it before and need to do it as I have a major back problem but the more I try to help myself by exercising etc, the more my back sticks it's fingers up at me and flares up. That causes me to get down and then I eat. VICIOUS CIRCLE

I am going away in 4 weeks. I look like a balloon and need to lose a ton before I go

[Hidden in reply to Springford]

Hi and welcome You have joined a really good support group which will hopefully help you in your journey.

I think that you do have to be realistic about how much you can lose in 4 weeks. You may lose up to a stone if you are very determined but I don't see you healthily losing any more than that. At the 4 week stage I had lost about a stone by cutting down on unhealthy carbs, stopping snacking when not hungry, cutting out processed foods and drinking more water.

I don't think the problem with exercise should hinder your weight loss; I haven't been exercising much and have still lost weight. I do intend to increase my exercise but you can lose weight without it.

Just be mindful of what, when and why you're eating , stock up on healthy food for snacks and meals and set yourself mini-goals as well as the big end-goal and and I am sure that it will fall into place for you. Good luck

[alex7ra in reply to Springford]

Please be realistic about what you could lost in 4 weeks. 1-2 pounds a week is a healthy steady weight loss. I don't want you to give yourself unrealistic goals and then feel disappointed and eat more when you don't achieve these. I always think that any loss is a step in the right direction.

Don't worry about the exercise, obviously exercise is good for you but it shouldn't affect your weight loss so just concentrate on healthy eating for the time being and maybe the weight loss will help with your back problems.

My best advice is to cut out sugar. It's addictive and hidden in loads of foods. If you can give these up you are less likely to crave them when you are feeling down.

Good luck

[fibronfedup in reply to Springford]

Try not to push yourself too far too quickly increase the amount of exercise as you get fitter. I suffer with bad back and kness and i started by increasing my walking and doing step ups on a wii fit board for 10 mins a few times a week, if you gradually increase it you will hopefully get out of the vicious cycle

[Springford in reply to fibronfedup]

Thanks

[Hidden]

Welcome!

It's a very supportive group here. It helps to share and know everyone is striving for a similar goal.

Don't be too hard on yourself. Be realistic and aim for 1-2lb a week. You WILL notice a difference in a month. Good luck.

[Jenever]

Hi there and welcome, as everyone else has said, this is a really helpful and supportive group who are all trying to lose weight by changing their lifestyle to one of healthy eating. I agree the NHS 12 week plan is a really good way to start, download week one and download one of the many apps that help you keep track of the calories you are eating so you don't exceed your daily allowance. I'm into week 7 and I've lost 1 stone although I know others have lost more in the same amount of time. Stay positive and although it may be difficult in the first week or so it does get easier and it will be worth the effort in the end. Good Luck.