I am just starting a 2 stone weight loss journey. I am 45 years old (female) and have weighed in at 13stone. I am really disheartened as I thought I was watching my calories and running/walking 3 times a week. Instead of losing any weight, I have been going up. This really shocked me and I am now worried I will never lose this weight. I was 10 stone before having kids but would love to just get to 11 stone. I am going to exercise 6 times a week (3 runs/3 bike) and aim for 2000 calories a day. I hope this will work π
Written by
Madflo
7lbs
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It is disheartening when our efforts are not rewarded at the scales, but have a read of these suggestions and read some of the posts π
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Have a look at the NHS 12 week plan, as many people have had success with it. Also use the BMI checker to find your target calories, it's important to eat enough. This was a major turning point for me, realising I could eat anything I wanted as long as the calories are accounted for. Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate
The forum also have group weigh-ins every day, as well as a new Daily Diary, if you wish to take part. The posts can always be found in the Events section on the 'home' page. And if you just want to chat, to say hello or share any news or struggles then look out for What's Happening Today thread.
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Roughly 2200 a day. I reckon I was on about 2500-3000 before I cut back. Maybe I didn't do it that accurately and like you say, perhaps I was still eating too much, even though I was exercising.
I am similar age to you but heavier .. I am on 1400 a day and exercising (as much as a full time job, family and 2 horses allows - but I am doing ok) ... I have been using my fit bit app to keep a food diary .. I found that REALLY helps .. and its pretty easy to swap out foods for similar low cal / carb ones .. good luck and keep at it
Oh thank you for replying, it's really nice finding others the same age. I will try and get a fitbit, it seems like I need to monitor my activity as well as eat less.
Good luck to you, it's hard juggling everything so well done π
Are you male or female? On the NHS plan it recommends 1400 for women and 1900 for men though there is also the BMI calculator which if you are outside the healthy BMI range of 20-25 will give you a range of calories- lower & upper levels. I am on the 12 week weight loss plan and I tended to stick to the 1400 but if I went over as long as it was below the upper range given to me on the calculator I was ok with it Since you had a high calorie intake to start off with I think you may be better sticking with the upper limit from the NHS BMI calculator since that should stop you feeling hungry. Hope the weight starts coming off. Just a question- have you measured various parts of your body? Sometimes you don't loose kg/lbs but do loose inches/cms. Its the one thing I regretted that I didn't measure my, upper arms, chest, hips, thighs & calf before I started the journey-( only did the waist) and though visually I can see I have lost inches from various parts of my body I don't have the proof!!
Thanks for replying π. I am 45 yr female. I have just done the bmi calculation and it gives me between 1570-2000. So yes I will start at 2000 but then maybe reduce to 1900. I have a bit of a fear of eating 1500 And being starving. I have always had a healthy appetite but was always active and it seemed to work. Now I'm older I think it's seeming harder. Also maybe I'm not that active, other than my runs/bike.
I must measure myself, I can do that shortly.
Thank you. Everyone is being so nice and welcoming and helpful π
Hi Madflo , we're the same age and almost the same weight! It's slow, it's frustrating, and my version of the problem is that I was starving myself and not losing. That's really upsetting!
Now I've used all the advice in the response IndigoBlue61 gave you above, I'm on 1500 calories, doing C25K three times a week (trying to walk on the other days), and have lost about a pound a week since the start of June. For me the difference was all in the information... now I know how many calories I should aim for, I make better choices and I feel more in control, and like it's not all haphazard or guesswork.
Do try logging your food. Do you have a fitness monitor? I had no idea just how in/active I actually was. Now I try to get my fitbit app screen to go all green on all measures every day, and if it's close, I think of a reason to pop down to the shop. Use the tools here, and use the encouragement everyone gives, and you'll start to see changes. I look forward to hearing all about it!
Thank you so much for replying and well done on your weight loss, that's fantastic!
I don't monitor my activity, I may be more inactive than I think so I will sort that out.
I'm really worried about reducing calories to 1500 which is why I do 2000 or 2200 π. I hate being hungry. I need to go through all the info and I think I will follow the nhs 12 week plan.
Thanks again, it's nice to know there's another 45 year old weighing almost the same!
I find that tracking food in MyFitnessPal app is really helpful. You can also log your walks and runs. Unfortunately these don't give that much calorie allowance but you will feel better for them. Don't forget to take measurements as well as body weight- you might be slimming down even if it doesn't show on the scales.
From what people have said who use My Fitness Pal it allows you to have extra calories based on what exercise you do, however the NHS calculator includes exercise in it based on the info you put in about the level of exercise you do. This means you shouldn't give yourself extra calories in food based on exercise you do. If you are finding after that after a couple of weeks you aren't loosing weight then maybe redo the calculator but put in a lower exercise level than you have done in case you have over-estimated your exercise level or go to the mid calorie allowance if you think you are doing the correct exercise level.
Oh dear, thanks I didn't know that! Luckily I did put the lowest exercise level in the BMI calculator - and last week I did a double check that my food intake never exceeds the maximum allowance for that level. I was surprised how much (junk food) I could eat! I need to find that find that forum post about what to eat so that I make better choices.
if you are using computer look to the right under topics, if you have downloaded the app its right at the bottom of the 'page' look for daily food diary and also recipes for ideas on what you can eat.
If you have windows 10 the store has a free food diary app where you can put in your food and it works out the calories for you. I use this so I can plan what I am going to eat for the week and get the shopping I need.
Do you work? If you do you could maybe try batch baking main meals and freezing them then dividing them into 4 and then you can take them into work.
With regard to junk food you can occasionally have it but you need to include it in your allowance so you need to have low calorie meals for the other meals you are having that day.
If you have any foods which you like to snack on which aren't healthy- biscuits, sweets, chocolate, cakes and/or crisps, then if possible clear them out of your cupboard and don't buy them unless you have will power to resist- I don't for crisps. I do occasionally buy crisps as part of my allowance but I have to buy them on the day or the day before, since if I buy them earlier than that they rarely last until the planned day!!
Its important to remember everyone falls of the wagon so don't beat yourself up about it- think about why and how you can avoid it- if you need suggestions then post the issue and someone will respond on how they dealt with the issue when they had to face it. It may not work for you but it can give you ideas for you to try
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