Repeated diet failure

[Scubadoc]

I am fit early sixties and a doctor. Since my early forties my weight has increased year on year. My BMI is now 29. I know the rules but after periods of weight loss restart bad habits and put a little more. I know that I really need to get my BMI to 24 over the next couple of years. I just need support.

[BridgeGirl Administrator 2 stone]

Hello, Scubadoc, and welcome to the forum

That's the natural course of things with diets: they tend to slow the metabolism so that as soon as we start eating "normally" the weight returns, with more for company. I'd suggest trying a new approach and will give you a few links.

healthunlocked.com/nhsweigh...

phcuk.org/wp-content/upload...

phcuk.org/nice/

This post explains how the forum works and how to find your way around healthunlocked.com/nhsweigh... I recommend joining a weekly weigh-in on the day of your choice, and using the Daily Diary to log your meal and exercise plans.

Please read our post on online privacy and security, especially as you have left your post unlocked healthunlocked.com/nhsweigh...

Wishing you success in reaching your goals

[Honey10 1lb]

Good morning Scubadoc, I know feeling of yo yo dieting. I suggest having protein at each meal, to keep that full feeling. Portion control, so easy to dish up bigger portion than you need.

Hope all goes well.

[rachelleigh73 in reply to Honey10]

Agree with Honey10 - A good source of protein at every meal was recommended to me by a nutritionist - she also recommended starting every meal with a mouthful or two of protein to help blunt the insulin response of the meal. Good luck Scubadoc - there's a wealth of good advice and support on this forum - you've come to the right place ... 😊

[TheAwfulToad Visitor]

Many of us came here knowing "the rules" and eventually had to admit to ourselves that, if the rules consistently fail to achieve the desired effect, or make us fatter, then they're probably wrong. You're lucky in that you already know the biochemistry, so I think you'll get your head in the right place quicker than most of us.

How's your workout routine? Of course fixing your dietary habits is most of the battle, but I find that regular weight-training is crucial once you reach a certain age, to maintain muscle mass. Otherwise, when you lose fat, you just end up looking haggard.

[Tiggerr in reply to TheAwfulToad]

That's interesting TAT. After losing 18kgs last time around, apart from maintaining, my biggest issue was how I did look haggard.

[TheAwfulToad Visitor in reply to Tiggerr]

To an extent, it goes away by itself. Oddly, I lost fat first from my belly and my face, and for a few weeks after that I looked a bit drawn and had sagging skin on my belly and wrinkles on my face. Over time the loose skin seems to have tightened up, the wrinkles have disappeared, and I'm back to my babyfaced self. However I did have to put in some serious gym time to add some muscle mass where the fat used to be.

[Tiggerr in reply to TheAwfulToad]

Cheers!

My work is fairly active so hopefully that may help but otherwise, as I tend towards zero effort and assuming I reach my goal, I suspect I will play the waiting game and let mother nature do her thang!

[S11m in reply to Tiggerr]

I think that "looking haggard" is mostly wrinkles or loose skin. I am not a girl, but I scrub myself all over most days to tighten my skin - and autophagy helps. Autophagy is one of the benefits of Intermittent Fasting. See:

healthunlocked.com/fasting-...

[Tiggerr in reply to S11m]

Thanks for the link. I read through it and bookmarked it for when I have time to go through all the videos.

[Scubadoc 3lbs in reply to TheAwfulToad]

Tank you TAT. I do bodyweight callisthenics about an our and a half per week, and meed the NHS guidelines for aerobic activity. I have just started flexibility work. I do find the strength training the most useful in day to day life. I suspect my problem is impulse snacking, too may carbs and possibly portion distortion. I am trying to cut back on the snacking first.

[TheAwfulToad Visitor in reply to Scubadoc]

If you cut back on carbs and keep up the exercise, you should find the portion distortion and snacking just goes away of its own accord. It's tough in the UK - snacks are literally everywhere - but a key technique is appetite correction by fixing your macronutrient balance (less carbs, more healthy fats).

[Scubadoc 3lbs in reply to TheAwfulToad]

Thank you thats a great idea I shall start that.

[Tiggerr]

Been where you are (still am sort of) but do have a good look and read from the links that Bridgegirl has provided.

I've recently moved towards an lchf way of life and finding that it doesn't appear to be about will power but more about eating the sort of foods that the body needs rather than what it craves.

Good luck!

[S11m]

Hi, doc, Welcome... I am 70.

The "rules" change every decade... you know that BMI is only a good guide for people who are not tall, old or muscular? See:

healthunlocked.com/nhsweigh...

I told my doctor the other day that some doctors refer their patients to us for weight loss advice... ¿do you?

Some think that obesity is self-inflicted... but half a century of bad advice, sedentary occupations and the "snacking culture" fueled by advertising does not help.

Many members here now find that what works is a combination of a Low-Carbohydrate, High-fat (LCHF) diet (see the forum here on Health Unlocked) in combination with NotEating All Day aka Intermittent Fasting (IF). See:

healthunlocked.com/fasting-...

[Scubadoc 3lbs in reply to S11m]

Thank you. My problem is a lifetime of bad eating habits. Not the worst by any means, but this time I want to stick at it.

[ccurn]

That’s what I do..

Lose a few pounds, congratulate myself, then eat more! I am going up steadily. I have to break my love affair with sugar. 😏

[Tiggerr in reply to ccurn]

Hi ccurn and welcome.

In essence you are summing up many people's reason for being here and providing the way forward.

Tagging in TeamAdmin so that you can receive the official friendly welcome with all the useful info links etc..

Good luck

[moreless Administrator 7 stone in reply to ccurn]

Hi and welcome, ccurn

I hope you'll follow all the links that BridgeGirl has provided Scubadoc and will make use of all the helpful hints that everyone has suggested.

Looking forward to seeing you become an active member of our forum.

Onwards and downwards!

[Scubadoc 3lbs]

Thank you everyone for the useful posts and much valued support.

[BridgeGirl Administrator 2 stone in reply to Scubadoc]

You're welcome Do take time exploring and join in for maximum support. You might enjoy the Daily Diary