A sit down job

[Robino]

all my life, office work, sitting on my arse.

i walk the dog, exercise, eat carefully but BAM weight gain.

[Zest Healthy BMI]

Hi Robino,

Welcome to the forum. Have you had a look at the NHS 12 week plan? It has a great structure and lots of helpful advice, and might help you to tackle your weight gain. It's great that you are walking your dog, and exercising, but it sounds like you're struggling at the moment - as despite paying attention to your food intake you have found that you're gaining weight.

Here's a direct link to the 12 week downloadable pages of the NHS plan, and I'd definitely recommend having a look to see if it can be of help to you:

nhs.uk/Livewell/weight-loss...

Also, I notice in your earlier post that Moreless has sent you a great link to a Welcome Newbie pack - I'd recommend you look at that too, as it's got lots of great tips and also shows you the various challenges that are happening in the forum. For example an Around the World in 80 Days challenge is great fun, and very motivating to help to exercise regularly - and I know you're already doing some of that.

If you would like to join in the Monday group weigh-in, then you'd be very welcome to join us. I'll be posting the next one on Monday 18th January (usually before 7am), but you can weigh-in at any time in the day or evening, depending on your preference.

But I know that weigh-ins aren't every person's cup of tea, so I understand if it's not for you. I just wanted you to know about it, incase you fancy joining us.

Lowcal

[Hidden]

I really sympathise. I walk everyday with my dogs do Pilates and one class a week but unless I am meticulous about my set calories I don't lose a pound. On the other hand if I cheat even in a small way I gain weight. It's hard but I think it's slow and steady and as long as I'm trying then that's good enough for me.

[jano432]

I sympathise with you but you are obviously taking in more than you need. Maybe look more carefully at the foods you eat, cut down on carbs a little. Athletes eat carbs as they need the energy they provide, we are not athletes (this is what I tell myself). I cannot loose weight if I eat bread. I hope this helps.

[Lexi_1812 2 stone]

Depending on your job are you able to walk around at work? I get up at least every hour (talk to someone, cup of tea etc.) And can you walk around at lunchtime - 10 mins out of the office maybe? Doesn't sound much but will get you moving.

[Stefaniax]

Most people have sedentary jobs nowadays, I know what you mean, I piled up the pounds year on year since I got my first office job. But I have now learnt that I just have to compensate that, which requires being creative and being good at planning. First thing I would get a fitbit device, as cheap as you want, just to measure the steps you make. It's an eye opener on your level of activity in a day. Just meeting that recommend minimum 10k steps is the first challenge, and to achieve that you will come up with lots of tricks, more trips to the toilet, going to see colleagues instead of ringing them, lunchtime walks, more steps into the commute where possible, and when you get home in the evening and you are still short, you can go for a walk to get the milk, the paper, walk the dog, etc...then gradually you will be more ambitious, and you will decide that 10k is a joke and really you want to aim for 25k a day, which will require you to take planned walks and maybe start jogging.

My other key advise is to keep away from sugar, natural and non, cos it's incredibly addictive and doesn't fill your tummy. Watch out for the hidden sugar, in your cheese and pickle sandwich, in the low fat yogurt (with 15 g of sugar!! Honestly it's a bad joke), I thought for years that I was eating well, because I had 7-8 portions of fruit and veg per day, except that 5 of those were fruits, full of fructose ( you might want to read up on it), then all these low fat products that use sugar to replace the flavour ( from mayo, to yogurt, ketchup, chutney, jams). Now that I am tracking the sugar I eat, which obviously meant reading labels and choosing more natural full fat products to slimming versions, I found that I have a more controlled appetite and the pounds are coming off more easily. This does not mean KFC every other night! More of the good fats that you find in foods that are generally good for you, so deep fried stuff isn't in the shopping list.

Good luck with your journey!

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