desperate

[arifa295]

hi im new here desperate to lose weight for my health im 295 lbs don'T KNOW what to do

[Diana]

Check out the NHS 12 week plan, seems good for lots here, no doubt others will bein touch too.

Look at what you can change your eating patterns, portions and what makes you overeat

[Hidden]

Hi Arifa. I'm sure you will get lots of links sent to you but I would download the 12 week plan and have a read. You've made a start connecting with this website and everyone is so supportive about losing weight and getting healthier. Lots of tips about changing your eating habits rather than a diet. Good luck.

[IndigoBlue61]

Small achievable steps, 😊 5% to start with, then 10, you will feel so much better it will motivate you 😊😊😊 you can do this, have faith in yourself 😊. Good luck

[sugar92]

You can do it! Just take it one day at a time. Tell your friends and family so they can support you. Read the posts on here and goodle weight loss success stories as these will be inspiring!

[kantara71]

The 12 week plan is a good place to start and I would also recommend you see your doctor as soon as you can to discuss your plans. Good luck with your journey you will find so much support on this forum

[Helen51]

You've made a big step by coming on here. Just take one step at a time and don't set yourself targets that are out of reach. You're on you're way!

[Sprout15]

Hi Arifa, well done on taking the first step. There is a lot of advice, information and support for you here. I would suggest keeping a food diary so that you know what you are eating and when. I am following the nhs 12 week plan, week one, and it is helping me to choose healthier foods. I would also suggest that you tell your family that you want to lose weight and you need their support. Clear out tempting foods that lead you astray. Good luck x

[harobed]

Hi.you've taken a very brave step getting on the scales. You will get lots of support and are certainly not on your own. My advice is decide on a weight you'd like to be, break it down into manageable portions and either put it on a spreadsheet or write it up. Trying to deal with all the weight you want to lose in one go is too daunting and by doing it the way I suggest you can plan to treat yourself to a nice non food reward when you reach each goal. Welcome and the very best of luck.YOU CAN DO THIS!

[flavourfiend in reply to harobed]

"Hi.you've taken a very brave step getting on the scales."

And in sharing the result with the world! But don't worry, you're in good company here. ☺

Like you, many of us reached a point where we desperately cried "No more!!", and started to try and take control of our way of life.

Keep us up-to-date with your progress, and weigh-in regularly.

Good luck!

[scbirch]

Hi Arifa, well done for taking the first steps. It's really tough, I know from experience. I currently weight 205lbs and struggle with silly things like walking downstairs (knees and ankles just can't take the strain) and tying shoelaces, as I can't breathe with all that stomach flab in the way! I hate making assumptions about people and you haven't really given us any information to go on, but due to your weight I would recommend you speak to your GP before starting any new diet or exercise programme, just to check that your blood pressure is within normal ranges and not putting undue stress on your heart. You don't want to go training for a marathon before your body is ready for it

The saying goes that you can't out-exercise a bad diet, and this is pretty much true for most people. While exercise is important I would concentrate on making changes to your diet such as cutting right down on sugar and eating more vegetables with every meal. Snacking and picking is my major downfall, so I find it helps to keep a food diary and write down everything I eat and drink. Everything! It's surprising how we underestimate the little calories we nibble on during the day - the odd marshmallow or square of chocolate for example - and they all add up to be much more than you think. Another good tip which worked for me is to use a small plate or even a cereal bowl, which instantly halves your portion sizes. It didn't take long to get used to this, just a couple of days, and has made a big difference. Handy if you subconsciously feel the need to clear your plate each time (cheers for that mother). The 12 week diet plan on here is a great starting point, really healthy and good for long term use. If you aren't very active at the moment, how about getting a pedometer? They are quite cheap and you can just clip it to your waistband or pocket. Try it for a few days to see how many steps you average on a normal day, then just try to increase the total by 5% or 10% initially and see how you feel. My current goal is 12,000 daily, which is quite tough when you have a sit-down job, and I started on 6000 only 2 months ago.

What kind of support do you have at home? Is there someone who could be your diet buddy? Let us know how we can help!

[flavourfiend in reply to scbirch]

'Handy if you subconsciously feel the need to clear your plate each time (cheers for that mother).'

I've been thinking about that, too. I think it had a serious impact on my attitude to food. We all wanted to please our parents and there were "plenty of starving children in Biafra (or wherever) who'd be glad of that dinner"...

The obscene portion sizes were all my own doing, though ☺

[sueper in reply to flavourfiend]

I am sure the smaller plate idea worked for me with the clearing my plate issue

[flavourfiend in reply to sueper]

Yes, Sue. I'm really finding that it helps, too. So long as I only load it up once, of course! ☺

[Jesterpuss1 in reply to flavourfiend]

Yeah I remember that one" don't you dare leave that good food on your plate when there's all those starving children in Africa" Hmmm..... she's a lot to answer to my mother! Sadly not with us any more, I miss her 😢

[flavourfiend in reply to Jesterpuss1]

Same here! I have to keep remembering that, when I was born, people had only just come out of the last phase of rationing. So, not wasting food was still to the forefront in people's thinking.

[Zest Healthy BMI]

Hi Arifa295,

Here are some links if you'd like to have a read of some of the things on offer in the forum:

The first link is to the NHS 12 week plan downloadable pages, which some people have already mentioned to you:

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

The second link has been put together by a lovely forum member called Moreless, and is a Welcome Newbie pack:

healthunlocked.com/nhsweigh...

Hope you'll enjoy being part of this forum - it's a supportive and friendly place. If you fancy joining us for the Monday group weigh-in then look out for the post, which I'll be posting just before 7am tomorrow!

Lowcal