I need some serious help and advice! Back to health unlocked after long layoff!

[richlionking]

Hiya Folks!

I need some help and motivation! I'm currently at my heaviest weight ever in my life (173.5 kg) which is a hell of a lot. I am 48 years old soon to be 49 next month. And I can feel this extra weight in my lower back and I can just about walk a short distance to the shops but I have to stop every few minutes due to back pain and being out of breathe.

At the moment I am recovering from a knee injury (fractured patella) and I find it very difficult to do any exercise even walking which I know would be good for me. I used to play badminton three times a week to now sofa surfing literally all day. I'm very much lacking motivation to do anything apart from eating about 3 to 4 thousand calories a day. (maybe it's a lot more than that but I'm scared to check properly).

I need some words of wisdom from you good people on health unlocked. My so called friend's words of wisdom was that I was fat b.... d and grossly overweight and I need to pull myself together and get it sorted. Maybe she is right but it was not necessarily the right way to tell me to sort myself out.

Can you good folk offer me some advice to help me lose some weight and get back into a healthy way of life? I am due to walk my daughter down the aisle next month. Now I know I won't be able to get to my ideal weight by that time but I want to be able to walk her down the aisle with out gasping for breath and in steady state. Can you help me? Kind regards Rich

[S11m]

TeamAdmin will give you some links and relevant advice soon.

What works for many members is the Low-Carbohydrate, High-Fat (LCHF) diet (see the forum here on Health Unlocked) and Intermittent Fasting... See:

healthunlocked.com/fasting-...

[moreless Administrator 7 stone]

Welcome back, richlionking

It's time to break the habits of a lifetime and find a healthier lifestyle that's sustainable. I'm going to give you some reading and viewing material healthunlocked.com/nhsweigh... and phcuk.org/wp-content/upload... and this is just the first of 7 videos

youtube.com/watch?v=h0zD1gj...(Not working as expected?)

Follow this link to our chat thread and a list of all the activities we run. We've found active participation to be key to success, especially with our weigh-ins and Daily Diary.

healthunlocked.com/nhsweigh...

To make navigating the forum easier, we've put all the information you'll need in a newbie pack and here's the link

healthunlocked.com/nhsweigh...

Please take the time to read it carefully, so that you're able to enjoy everything that we have on offer.

We ask that you also read this important information about internet privacy and security.

healthunlocked.com/nhsweigh...

Wishing you all the best

[Florence_ Restart Feb 2025]

Rich, you're in the right place here. You've got a lot of good things going for you here - I think you're more motivated than you give yourself credit for (you know you want to change something, you're here and you're admiting it to yourself and to us and you're posting about it). You've got a ballpark figure of what your intake is and you've got an initial short term goal of walking your daughter down the aisle. I agree, it was a wee bit harsh of your friend to phrase it like that. Be as kind to yourself as you can. This is a tough road, and you don't get anywhere by talking cruelly to yourself. Give yourself all the kind words, encouragement and compassion that you've got. It will get you further. All the best lad, we're with you. Fx

[richlionking in reply to Florence_]

Thanks Florence. I'll give myself some kind words. And I want to give it a go and I'm hoping my daughters wedding will give me a good start. Thanks again. 😊

[Florence_ Restart Feb 2025 in reply to richlionking]

You've got this lad

[richlionking in reply to Florence_]

Hiya Florence. I've lost 2.4kg this week and only done this by cutting down on the amount i eat. 🤗 Quite pleased with that but plan to have a more structured approach next week. Looking into my diet and eating habits too. But I'm on the move which is good. Thanks again. 🤗

[Florence_ Restart Feb 2025 in reply to richlionking]

2.4kg!!! That's insane!!! Well done!! Flippin eck, you should be well chuffed with that nice one!!

[Hidden]

Can you get in a pool? Swim or run on the spot? The water will be kind on your back & knees & will give you a workout.

[richlionking in reply to Hidden]

Thanks Fiona. I can get in the pool and I love to swim but to be honest I'm a lot body conscious at the moment so will have to build myself up to that. But running on the spot I'll give a go and update you on how I get on. Thank you. 😊

[lucigret in reply to richlionking]

I used to feel very body conscious about swimming Rich, Fiona is right, most people are too self absorbed to even notice you and once your in the water, you're covered up. It really is a great all over exercise. Most pools allow you to leave a towel on the side so go in with a towel around you and put on as soon as you get out of the pool if it will make you feel better.

Wishing you good luck on your journey

[richlionking in reply to lucigret]

Thank you for that! I'll give it a go this week and see what happens! 🤗

[lucigret in reply to richlionking]

I hope you do and I hope you enjoy it

[richlionking in reply to lucigret]

Hiya. Didn't get to swim but i did have a little walk and it whacked me out but plan to do more next week. 🤗

[lucigret in reply to richlionking]

Your moving in the right direction, well done 😊

[Hidden]

Seriously who cares what other people think! And everyone will be too busy getting on with their own workout to think more than ‘good for him, he’s taking action.’ My mother in law in enormous & won’t get in the pool because she’s embarrassed. But it’s the only exercise she can do & she’d rather have a heart attack than be embarrassed? Running on the spot could be a bit much for your knees right now? Can you go for walks? Also I really recommend rebounding - on a mini trampoline - if you have space in the house & can afford it. Again if you can afford it. , it’s worth getting a decent one (I have a bellicon). You can gently jog & build up to big jumps with no knee pressure. You can get handles if you are worried about your balance.

[lucigret in reply to Hidden]

I have a mini trampoline under the stairs that I have never used, never been brave enough. I must get it out and see if I can buy a handle to fit it. I think you may have inspired me to have a go. I was watching a class on youtube only yesterday and it does look fun

[Hidden in reply to lucigret]

I have found it so much fun & helped me get fit & toned (I ate too much for 2 years, for various reasons, which is why I am on here with 2 stone to lose). When I first bought my rebounder, i just jogged very gently watching tv. Then I built up to more strenuous twists, spins & tuck jumps to music. It’s really good for core strength as you are using your middle to balance without noticing. Which is good because I can’t be doing with crunches!

[lucigret in reply to Hidden]

I shall go and have a look on that site that sells everything and see if I can buy a handle. I have a feeling if I get it out, it will be well used by my 2 small grandson's as well 😂😄

[richlionking in reply to Hidden]

Your quite right Fiona. Its for my benefit not anybody else's! I have to think of me at this moment and not fear the looks from others. Like you say they will be more concerned with what they are doing. I'll give it a go and get back to you with my success! 🤗

[richlionking in reply to Hidden]

Hiya Fiona. Did a little walk this week and it really tired me out but i did it. Still gonna plan to do the pool hopefully next week but i have started the walk so thats good. Will continue on the up! 🤗 Thanks again.

[Hidden in reply to richlionking]

Proud of you! You can do this!

[Scubadoc 3lbs]

Be kind to yourself. I fully agree with Fiona2019 re a rebounder, get a good one ideally with bungie springs. They are very good for rehab and fitness. Aim for small weight loss targets to begin with, even four or five pounds will boost your self confidence. slow eating, challenge impulsive eating and cut down on the carbohydrates.

[richlionking in reply to Scubadoc]

Thanks for advice scuba. I like the idea of challenging impulsive eating. I don't tend to do that i just eat as it goes even when i know I'm not really hungry. Its giving me thoughts about how I'm eating. Thanks again. 🤗

[Liger 2kg]

Hi

I am 35 years old. I am on my journey to be 59.5kg. Today is my Birthday. I need help to go back to gym and eat less calories per day. We can keep motivating each other to go to gym and eat healthy. What do you think?

[IndigoBlue61]

How is it going today richlionking ? I hope you’ve had chance to read all the information Moreless gave you, and watch the video. Reducing fat and eating too many carbohydrates is a common ‘dieting’ mistake but it can take a while to get your head around 😊

It’s also a common misconception that we need to exercise to lose weight. Exercise only accounts for around 10% of our energy output. With a knee injury I would be very cautious about any exercise other than walking, especially if you’re unused to it. I do feel your frustration, I’m currently on crutches following ankle surgery and have a long standing knee issue (patella removed in 1981) Believe me, I have successfully lost weight, and maintain that loss, in spite of immobility 😊

You have four weeks. My advice is do your research, find a long lasting sustainable eating plan, and have faith in yourself. You will be walking your daughter down the aisle with your head held high 😊

Very best wishes. Please just ask if you have any questions

Indigo 😊

[richlionking in reply to IndigoBlue61]

Thanks Indigo. Update is that i have waded through some of the info that moreless gave me. I particularly liked the info from the national obesity forum (eat fat cut carbs). So i am looking into my diet a lot more. Been getting rid of my not so healthy options snacks this week and replacing them with better options. And i have lost some weight to. Yes. 2.4kg to be precise. And that is by cutting down on the amount i eat and not eating after 9pm. This week i plan to have a more structured eating plan. 🤗 So thanks again for your support and i will continue to update on how I'm doing. 🤗

[IndigoBlue61 in reply to richlionking]

Sounds like you have made some excellent changes and I’m so pleased you are seeing results 😊. Lots of small changes add up.

Keep in touch, you know where we are of you need any help 😊

[Florence_ Restart Feb 2025]

Hi richlionking , just stopping by to ask how you're doing?

[richlionking in reply to Florence_]

Hiya Florence. Thanks for contact. Had a bit of a setback. I've had to put my knee back in a splint as they are not sure if my knee has fractured again. 😖Got to see consultant in a couple of weeks to see if its an old or new fracture. If new then gotta be in splint longer but if old then just gotta do exercises again. 😮I haven't been able to exercise much but the good news out of this is that i haven't put on any weight. 🤗 Yeah. Loss is still 2.4kg which is good. Still have moments where i get back into bad food habits but i try better the next day. So not doing too bad i guess. 🤗

How's it going for you? 🤗

[Florence_ Restart Feb 2025 in reply to richlionking]

Hey richlionking , so sorry to hear about your knee. I hope you've got a good consultant on your side and I hope it's not fractured. I think not putting on any weight in that time is fantastic - huge well done to you there. I try and remind myself that old habits might creep in a little too, but I think that's normal with change. The mind/body wants to keep things the same - it's 'safer' - and changing is a wiggly upwards slope rather than an overnight cut and dry thing. I think overall and given the circumstances, you're on a 'win' at the moment

I'm doing OK thanks. Taking things an hour and a day at a time and slowly, steadily seeing some changes. I'm nervously proud of myself and am hoping that this is the start of a lifelong change...we'll see! Fx