Hi everyone, hope you are all enjoying this lovely sunshine!
I was wondering if anyone had any advice on how to lose weight past a certain point? For the past year I've ebbed between 10st 6 and 10st 1. I'm 23years old, 5ft 8-ish with a target of roughly 9 stone. I realise I'm a 'healthy' weight but I feel so sluggish all the time! I also suspect I have PCOS
Additionally, I can't afford the gym right now but I do alternate between walking and running 5k (3.5miles) almost every day.
Thank you!
Written by
SJMO
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Have a look at some of the challenges in the Pinned post section on the right as they may help you lose that last bit.
Take a look at the Welcome Newbie post in the Pinned post section at the right hand side or at the bottom if your on a mobile. Have a look at the nhs 12 week plan, many members have had success following this plan. Use the BMI checker to work out your daily calorie allowance.
Below the Pinned posts are the Topics where members share a range of weight related subjects.
Take your measurements at the start together with a photo so you can see the changes on the days the scales don't move.
We have daily weigh ins so why not come along and join us. You can find the weigh ins on the Home page in the Events section on the right. Just click on the post in Events and record your start weight and any loss/gain or maintain for the week.
To get the most of the forum be active, share tips, recipes and experiences. Read some of the posts they are very motivating.
Have a look at the links Rose suggested, especially the topics and resources section for other people's accounts of beating a plateau.
However, if you are a healthy BMI it could be exercise you need, or perhaps look at the types of food you are eating. Carbohydrates, especially sugar, can exacerbate PCOS for example. Even without, they can muck up your hormones.
Hey. My first question would be how many calories are you eating a day? I find most of my clients that are struggling to lose the weight to get into good shape are not eating enough. Feeling sluggish is the bodies way of telling you it wants you to slow down as it has not got enough fuel to do the things you wanna do. Then have a look at your macro nutrient breakdown of what you eat. Sometimes people eat too many carbs and this can make you sluggish as the body is working so hard to break these calories down. If you are not sure about this you can knock up a spreadsheet of what you eat or use myfitnesspal and enter what you eat daily and get a breakdown of how many calories you are eating in Carbohydrates, Protein and Fat. The girls that want to get nice and buff for the beach that I train I tend to increase the protein percentage. So they tend to eat 40% Carbs, 40% protein and 20% fat.
Please don't think that you can exercise the extra weight off. Exercise tones the muscle and gives you more stamina. Yes you will burn calories but weight loss is 80% diet. If you are exercising every day your body does not get a break. Re-cooperation is when the body recovers and is as important as the exercise.
You don't need a gym to get a good workout. I train clients at home all the time. Try this as a complex of 6 exercises, do them for 30 seconds each with no rest.
Body weight squats
Fast run on the spot
Burpees (without the press up bit just down squat thrust then jump then down again)
Lunges
Can Can
Dips (use an upright chair keep your back close to the chair and squeeze the tricep)
Do these as HIIT so go as hard as you can, initially you might struggle with 30 seconds but try pushing it use a lap timer on your phone and just push. If you do not know what the can can is its basically a high kick on alternate legs. Loads of vids of youtube. Try and do this whole workout about 4 times with a minute rest in between. You will notice your heart rate goes up and you will feel great!! You can then add some weight to the lunges and squat and dips (a nice big tin of beans or those cheap weights from tesco) Then you can do the squat and then jump as high as you can, do a whole burpee with the pressup, do jump lunges and put a weight in your lap when you do the dips.
Sure. What do you want to do and how often do you exercise and what equipment do you have access to? I suppose also what is your current exercise regimen and what sort of exercise do you like?
Thank you for being so specific, I've set a spreadsheet like you suggested and look forward to trying your workout tomorrow whilst incorporating some rest daus. Let's hope for change! I'll let you know how it goes
Thank you again
SJ x
Hi there, Welcome to the forum. Well one of the regulars on here regularly tells people that if they keep doing the same old same old, they're going to get the same old result! So maybe you need to change something, try something new.
Personally as I've said lots of times on here, I hate most forms of exercise, apart from walking my dog, which I love. I don't believe that exercise makes you lose weight, it's what you put in your mouth that counts! So maybe you should look at what you're eating, as Anna61 suggests.
Or try something different? Have you though about trying the 5:2 way of life? ( I refuse to call it a diet, because it isn't). Five days eating what you like (healthy food with occasional treats and sensible portions) and eating 500 cal on your two "fast" days. Works for me and quite a few others on here.
Thank you for your suggestion I think I'm going to start with the exercise plan from PTKeith and then once I've become accustomed to that and assessed how my body is feeling I'll give it a try.
Morning Pippa Well done you can do it just think how you will feel when you step on the scales everyone at the meeting will be happy to see you so enjoy today Goodluck
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