hi

[straw_berries]

Hi this is my first post. I have a BMI of 32 which is worrying to say the least but until now all I have done is worry about it. I want to now take steps to lose (a lot) of weight. I need to lose about 20kg. This seems like a lot and it's a bit overwhelming. Where do I start with exercise? Any tips will be appreciated.

[Fran182716]

Hi there, I had a similar amount of weight to lose as you and I'm currently just over a third of the way there. It's taken me three months to lose the first stone, and I have lost weight quicker in the past, but this time it's been a combination of eating much more healthily rather than counting every calorie and also seriously making an effort to manage stress better which is what caused my bad eating habits in the first place. I've learnt from this forum that while exercise is essential for health and wellbeing, it won't on its own get the weight off. No one diet or way of eating suits everyone so you may have to be patient and try different things to see what works and is sustainable for you. For me it was cutting out processed junk food which I don't even want now, reducing sugar and starchy carbs, eating good quality protein, and tentatively allowing myself to eat more natural fats ( I read a lot about LCHF diet and have incorporated elements of this gradually) i keep a rough idea of overall calories as I've still got 2 stone to lose, but most importantly I'm not in the least fed up of eating this way and don't feel deprived as I feel I'm having proper nourishment and for the first time ever when losing weight I feel confident I will get there in the end. As far as exercise goes I'm sure others can give you good advice, i personally love walking and find this is a huge stress reducer as well as physical activity. I hope this helps to make things look less daunting, good luck!

[Andyt2120 in reply to Fran182716]

You can do it. I lost 6 1/2 stones in the past year. I was mega lazy and totally unfit. When I first started with my diet I began to walk places that I used to drive to and within a few months worked my way up to 3 miles and searched out hills to make it harder. After 6 months I started swimming a mile a couple of times a week and joined a gym. My fitness gradually improved. I now do high intensity interval training at home so have stopped paying for a gym. I also bought a cheap set of weights from Argos (£30.00) and have 4 sessions of interval and weight training 4 times a week. It only takes approx 45-50 minutes for a complete workout and I almost always do this first thing and don't eat anything till at least 45 minutes after. This is supposed to help your metabolism although I am no expert.

I do know that in addition to the weight loss my energy levels due to the exercise are fantastic. Walking up hill holds no fears, or breathlessness any more. Aches and pains I had in my legs previously have gone including quite bad sciatica.

I am a 57 year old man so you don't have to be young, slim or fit to start exercise and bear in mind it took me 9 months to build up to the interval training and weights so there is no quick fix.

I hate the interval training but I have got my mind to a place now where no matter how I feel I make sure I do it. I quite like the challenge of the weights. Do not lift really heavy weights but do lots of repetitions of lighter weights and have got most of my information Re the weights via the Internet.

Could go on about diet for ages but briefly I cut out all processed foods and sugar. Lots of protein and fresh veg. Carbs on training days. When I first started dieting I really cut down portion size and did not allow myself any sweet treats at all other than some fruit. Proper porridge makes a decent breakfast but again watch portion size and I sweeten mine with Splenda if you like me can onlyy eat it sweet.

Hope this helps and as you can see there is no quick fix. Build up your levels of fitness as quickly as you can but at a pace you can cope with.

[Lizbee in reply to Fran182716]

Absolutely agree about the stress reducing techniques - thats why although I lost the weight last time it crept back on - this time around as well as walking which i do really enjoy im going to take a look at something ive never tried which is yoga to see if that helps. This time as well I've cut down my caffeine to virtually nothing to help me relax more.

Ive also found swimming really helpful in the past too.

[Claireep]

Hi. I also have a lot of weight to lose and I mean a lot. At least 5 stone!!! I started last week. So far have been aiming for about 1800 calories a day (I am breastfeeding so not sure how that is going to affect me) I also really want to improve my fitness so have started walking with the pushchair. Found it hard the first few days as spent all evening feeling hungry. Each day is getting better though and I feel a bit less hubby. I was used to eating whenever I felt hungry so will take a while to get used to new portion sizes. I am also trying to drink water (which I hate but am getting used to) Good luck!!

[Hairyman in reply to Claireep]

Hi Claireep, welcome aboard HMS weightloss. I expect you will find much helpful info on this weight loss cruise.

Congratulations on the baby, s/he will be really grateful for such a considerate mum taking care of herself as well as her/him.

Bananacake (see the first reply to the post you replied to) has given excellent advice. Like you I found the first few days very hard. I started on 1st February and for my 73rd birthday my married daughter and her 4 chidren all gave me sweets! that is when I found out that sugar laden sweets are very difficult to eat only one of.

Since then I have read about about the insulin vs. sugar war and found a wealth of info. {Just seach "Effects of sugar" for an eye opener on the tricks that food makers are using}

Our PM seems blind to the cost of treating diseases caused by refined sugar/honey/syrup/fructose etc.

Will he ever listen to cardiologists etc instead of a commitee of nutritionists that is funded entirely by proccessed food makers?

[Claireep in reply to Hairyman]

Thanks Hairyman for your welcome! I look forward to seeing more of your positive comments as the cruise continues 😀

[Hairyman in reply to Claireep]

There may be storms ahead in the form of parties but you can expect times of quiet reflection on weight already lost.

Wait, Did I just write "Quiet"? To a mum who has just been feeding her baby at midnight for the fourth night in succession?

OK then, maybe sheer exhaustion as you flop down to tired to feed yourself and with all those tasty snacks discarded because they were sugar loaded?

Never mind though a year from now, you could be a size 12 again.

Hope you can smile at an old mans ramblings.

[Lizbee]

Hiya

After many ups and downs with my weight I'm on a restart diet and healthier lifestyle and have similar end weight goals that seem just as daunting. I'm telling myself that I need to lose 1kg initially and I have a little daily diary to record weight at the beginning of the week - so it being Monday i weighted myself today; daily exercise - it was only a few stretches this morning but Im detrermined to get to the gym later even if it's only a gentle session to get me back into it and a walk this evening; daily food & water intake and a few motivational pulls (i have a day out at the races with my friend next saturday that i want to look my best for).

Although i am where i am now - I used this method of controlled diet including water intake, exercise and some motivational drivers and old fashioned common sense approaches to food very effectively fours and a half years ago and kept if off for over three years until a series of events meant i took my eye off the ball and it's slowly crept back on over the past year and a half.

If you take it in smaller bite size chunks it is more managable but build in little treats like meeting up with friends/ days out/ holidays/challenges like charity runs/walks if poss. that you'd like to look & feel good for.

That's what worked well for me last time and I managed it over about 7 months last time but after the first three I started to see & feel real benefits and other people started to tell me how great i was looking - cant wait for that bit xxx

[Prin in reply to Lizbee]

We are like alcohics, never recovered, just trying to stay in remission

[nhs2015]

Go for the NHS 12 weeks weight loss program. It worked for me. It is not a diet but a way of leaning healthy eating habits. I combined this with C25K running program, where I went from not be able to run for 30 seconds to be able to run 30 minutes, no sweat! Then look up the strength and flex program too. Just pick what you are comfortable with.

I Read all food labels and worked out my calorie intake (used to be 1400 per day for me). I also stay away from sugar as much as possible. Now I am happy, slim to my liking, fit and just love life. If I can do it, so do you. Go for it girl