Fat and fed up

[Vic39]

I've so much weight to loose and have tried so may diets and shakes I could write a book, was told I needed gastric surgery! No idea how I'm going to get healthy and just feel sad. Christmas makes it worse 😡

[Activity2004 Visitor]

Merry Christmas and Happy New Year!

Please check out the Diabetes Research and Wellness Foundation website for the free leaflets for "Exercise and Diabetes" and "A Healthy Diet and Diabetes". All the leafs are free to be downloaded, read and/or listened to anytime. Go to: drwf.org.uk/diabetes-leaflets

I hope this helps. Enjoy the New Year ahead!

[MrNiceGuy]

Hello Vic39 and welcome to the forum.

I’m sorry to learn of your current feeling towards the festive period, particularly since it shouldn’t produce such emotions.

Despite your despondency, upon finding your way to the forum, you’ve taken your first step in beginning to make the positive changes that you desperately seek, since not only will you benefit from help and advice, allowing you to understand the art of successful weight loss, you’ll also receive an abundance of support and encouragement from others along the way.

As such, you’ll hopefully come to appreciate that gastric surgery may not be required as your current excess continues to be lost in a sensible and sustained manner.

I’m sure that the forum moderators will be quick to provide you with the official welcome, but if you’ve not done so already, take a look at the 12 week plan, since it’s provided many (in the same position as you) with the success that they’ve desperately sought, in addition to providing education as to the kind of food that ought be eaten and that which is best avoided.

Furthermore, there’s no need to go gung-ho by attempting to drastically overhaul everything at the outset.

By seeking to make small adjustments, such as reducing daily calorie intake and consumption of refined carbohydrate (in favour of complex sources), in addition to increasing level of activity at measured rate, you’ll reduce the risk of feeling overwhelmed.

However, the most important thing you can do to encourage weight loss, is to ascertain how many calories are required by the body to maintain its existence (BMR) and how many are required to maintain current weight (TDEE).

BMR refers to one’s basal metabolic rate. It’s roughly how many calories ought to be consumed on a daily basis, based upon measurements (age/weight/height), to ensure that metabolism continues to fire, in addition to providing sufficient energy to keep vital organs functioning as they should.

To ascertain BMR, use the following equation (Miflin St. Jeor Method):

10 x weight (in KG) + 6.25 x Height (in cm) – 5 x age – 161 = BMR.

(mportant) Bear in mind that as weight begins to be lost, since the body will weigh less it’ll require fewer calories to satisfy BMR, so the above equation should be re-performed with each 7lb reduction, chiefly, to avoid a plateau.

TDEE refers to one’s total daily energy expenditure. It’s roughly how many calories ought to be consumed if you wished to maintain current weight, based upon level of activity.

To ascertain TDEE, you’d multiply BMR by one of the following:

Sedentary = 1.2, Lightly Active = 1.375, Moderately Active = 1.55; Heavy Activity = 1.75; Athlete 2.

Having obtained TDEE, by seeking to implement a daily calorie deficit from the figure presented (preferably 500Kcal), the body is encouraged to utilise calories, stored in fat, to fuel daily activity. The greater one’s level of daily activity, the greater their overall calorie expenditure.

Since management of weight is very much a numbers game, by being aware of your numbers, you stand the greatest chance of success, while allowing everything else to gradually fall into place as your journey towards maintenance continues.

Don't worry, now that you're a member of a fully supportive community, you'll hopefully find that your current attempt is wholly different.

[Roset16]

Hello. I think quite a few of us on this forum have felt like you. But we found the forum. We started to look for help. ...I know a lot of us have found it here. Talking to people who have the same issues and really want to move forward. Good luck. Keep posting questions and comments and the people here will share their journey.

[EllaMidlands]

Hi. I have been doing a paleo diet for a few months - weight is falling off! I am also exercising. For the first time in 30 years I know I can lose weight. I ate like a pig today - chocolate, nuts etc and feel terrible because I haven't eaten anything processed for so long. Can't wait to start again tomorrow. I am not going to have any bad stuff tomorrow although I will have a jacket potato with lunch as my mum is doing that with cold meat. (Although you can eat potato on paleo it makes me bloated so I don't)

Would it work for u?

[Seizethemoment]

Just joined the group and feel the same. Not sure how you can follow each other but I have 140lbs to lose. There... I've shared and admitted it. Today is day one for me let's do this....

[nteapea in reply to Seizethemoment]

Hi seizethemoment if you click on a person's username it will go to their profile and there you can choose to follow member. Have you managed to find the pinned posts for newbies it would be on the right-hand side of the screen on your computer. There is loads of really useful information about the site. Good luck ,😃

[Vic39 in reply to Seizethemoment]

Good luck for day one,

[Sprout15]

Well you're in the right place now, so welcome!!

Every weight loss starts with one pound and then keep going. Start with that one pound, it's achievable and will hopefully spur you on to lose more. Forget shakes and diets. Look at the NHS 12 week plan for a realistic plan to follow.

And get support. Tell the GP you really want to avoid surgery and lose weight in 2017 and ask her to refer you to a dietician to support you.

Good luck x

[Vic39]

Thank you for everyone's replies. Small steps and I'm going to follow the NHS 12 week. Pound at a time rather than keep thinking about the total I need to loose. Thanks x

[slimpickings 2 stone in reply to Vic39]

Hi Vic and welcome. Definitely set an achievable goal and think of how to reward yourself when you achieve it. Everyone here will support you on your journey. Xx

[Activity2004 Visitor in reply to Vic39]

You are very welcome and I know you can do it!😀👍

[gman1961 Restart April 2024]

Hi Vic,

Sound advice and support on this forum.good luck .

[ready4changes]

Take things one step at a time and go slow..The overall picture can change but small steps can do it..I am here if you want to talk more send me a message...

[Diana]

As mrniceguy has said, it's purely a numbers game............I originally and still divide my day into 5 , why you ask, well 3 meals and two snacks, in my case adding up to 1500 cals. Try to seek Lowcal recipes for your fav foods, some food swaps are very easy, others less so!

It needs to be a workable doable lifestyle readjustment, if you can buy a steamer/slowcooker and multi purpose hand blender ( with attachments), these will aid you in making things easier.

Let us know how you get on x