diet

[cheryl234]

I really need advice on how to start to lose my weight I have been so depressed with life in general and neglected my weight and i am so fed up I havent been out for longer than an hour a week as i feel uncomfotable with myself

[andrewleeone]

Hi Cheryl

Good to see you posting on here!

First thing is to develop a sense of self compassion. If you were caring for and supporting a dear, loved friend or family member think about the love and compassion you have for them and then apply that to yourself!

Believe you can do this. You have reached out to t brilliant community which will support you and be there for you!

Weight loss is a process of personal change and development, pretty much like getting over depression, in fact they are pretty much going to work hand in hand for you.

Where to start? Well two things - take measurements and take action.

Work out what weight you would like to lose NHS BMI checker will tell you. It might seem a huge amount (Or not) work out how many weeks at losing 2 lbs a week you want to aim for. Download the NHS 12 week Program for guidance and for something to keep records on.

Then work out how many calories you want to aim for to lose some weight - devise a healthy set of food options which will work for you and then do this for a week. The first week might be a bit of adjustment but its also the time you can lose the most weight. After the first week you'll be developing a routine which just works for you.

Learn to calorie count - weigh, measure and record all your calories and you'll discover where and how you've been over eating.

Exercise, never mind going out one hour a week - just get out there and be proud you are taking action. Walking is enough to get started - just work out what new habits you want and get cracking!

Enjoy & Keep posting

[mandy_ydnam]

Hi Cheryl

Welcome

There are many options for losing weight however most use the same kind of principles.

There is a NHS 12 week progrme-maybe you could Google this and have a read see if it is something you would like to follow.

There are slimming world and weight watcher groups all over which I found are very good and it gets you out of the house for a bit and you get to socialize and make new friends (if you want to).

There is an app called myfitnesspal which is for calorie counting and you can find a calorie counter onlime , which you enter tour information into and it gives you a calorie limit to stick to each day.

Have you tried any diets before? Do you exercise much?

I'm sure you will get lots of love and support from here

X

[DebiChris in reply to mandy_ydnam]

Weight Watchers is very good

[sueper]

Hi Cheryl, some excellent advice from Andrew. I know too well what you mean about becoming uncomfortable with yourself and wanting to hide away but that will never help you improve.

If you are able, commit yourself to a 20 minute walk a day, walk for 10 minutes, turn round and walk back home. Before you know it you'll want to go a bit further and you'll feel healthier and more comfortable.

Good luck

[Fatnomore]

Change one thing at a time, and when you are comfortable with that move on to the next thing and set little goals that are easily achievable

[Portlandprincess]

Hi Cheryl, welcome! So much good advice that I really don't think I can add anything more...except to say congratulations for making a life changing decision. You're worth this! This is your time and your life.....enjoy this wonderful journey.😄

[sandylaner1]

hi, Cheryl,

only an hour at a time...that can become a phobia, hardly enough time to go shopping etc. please bear in mind that while you are out, not everyone's eyes are on you: not everyone is making value judgements on your physique, nor wondering or worrying about your state of mind. truth is, we're all too concerned with our own little foibles showing. give yourself a break: smile on the inside, then after a while let the smile come to the surface.

and whatever action you take to improve yourself. stick with it and give yourself

T-I-M-E.

[moreless Administrator 7 stone]

Hi Cheryl,

I know exactly what it's like to have incarcerated yourself. I've even struggled to hang the washing out. This weekend I left the house twice to go for a walk, admittedly I was taken by car to secluded places, but it's a major achievement for me and it's all down to the wonderful people on this forum.

I feel as though I've taken control of my life and am no longer just a spectator.

You can do the same and we can help.

I wish you all the very best of luck.