Weight loss journey

[Gym-]

Hey there! I just joined the forum and need support. It’s been months I am on my weight loss journey and no change at all . From today I have started nhs 12 weeks program. I hit the gym and do the hiit as well. Let’s see if there’s any change. If you people have any tips . Please do share .

[BridgeGirl Administrator 2 stone]

Hello, Gym-, and welcome to the forum

My thoughts would be that you need to do something different from what you've been doing for the past few months as it hasn't helped you make progress. If you've been cutting calories already, then I would say try something different than the NHS 12 week plan.

Here's some reading that might help you find a new approach

psychologytoday.com/us/blog...

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

This is a busy forum and I've tagged you in the Newbie Club, which will help you find your way around. You'll also have received a welcome message with a link to our Pinned Posts: you'll find plenty there about our activities, plus advice about online security/privacy.

I recommend joining a weekly weigh in on the day of your choice and using the Daily Diary to log your meal plans and share ideas with other members.

Oh, and if you do go for the 12 week plan, it's important that you get a personalised calorie range from the NHS BMI calculator as the 1400 figure is generic and suits very few of us.

Hope we'll see you around

[Gym-]

Thank you so much BridgeGirl . I will check the links . And thank you for the advice because I really need some at the moment 😊

[BridgeGirl Administrator 2 stone in reply to Gym-]

Get involved around the forum and I'm sure you'll find it as supportive as I have

[2_be_me]

Hi Gym, I have just joined too. I'm afraid I have a lot to learn (and a lot of weight to lose) so I won't be able to give you any advice worth listening too. But I'm good for moral support! Xx

[Gym- in reply to 2_be_me]

Thank you. Let’s do it together 😊

[Crafty65]

Gym- welcome. All the best . I use a food diary . Haven’t done so well myself this week but at least I’ll see where I went wrong and try to do better this week x

[Gym- in reply to Crafty65]

Great . I will try diary too 😊

[S11m]

Hi, Gym- , welcome.

Weight loss is not all about motivation and masochism - if you "slim smart" it is not so hard!

Many of us here find that what works, particularly to get off weight-loss plateaux, is a combination of The Low Carbohydrate, High-Fat (LCHF) diet (see the forum here on Health Unlocked) and Not Snacking All Day AKA Intermittent Fasting (IF). See:

healthunlocked.com/fasting-...

[Gym- in reply to S11m]

Thank you for your response and advice. I will have a search on them 😊

[Edtwozeronine]

I found the NHS diet did work for me, for the time I was on it. The trouble I had was that without the support of going to weigh-ins and meetings I very quickly lost all the good habits the diet had taught me.

I actually lost 1.5 stone on a 1700 calorie diet following the guidelines they set out in their glossy booklet thing and recording my daily intake so if i had stuck to it I'd be several stone down by now!

This is why i decided to join this forum to get some support when i next start a diet and plan for a review in 6 months not 12 weeks as you have to take into account that weight didn't get on your body quickly it happened over years of bad food choices so will take at least 3 or 4 years to show significant results.

The best advice I can remember from this diet is if you drink try to make sure it's water, if not tea or coffee (milk no sugar!), only allow yourself 1 small tumbler of juice per day as it's very high in sugar, portion control in all things eg. I had to half my cereal for breakfast by using the smaller bowls we had which just happened to be the recommended portion of cornflakes on the side of the box. This was good because it gave me a figure to put in the diet diary.

I'm trying to plan for this longer term before I next start a diet as I'm really fed up of my failures which mostly due to me not being able to stick with diets long term and that is clearly the _only_ way!

[Noosat Visitor in reply to Edtwozeronine]

Do you look at the amount of sugar processed into your cereal. I find the esiest thing to do is eat no sugar in any form whatsoever.

[Edtwozeronine in reply to Noosat]

Yes there is some but I'm not eating frosties or cocoa pops, not sure what else to eat for breakfast as i can't stand cooked breakfasts first thing in the morning and eggs give me sickening levels of indigestion!

I do eat fruit but again can't stand it first thing as it's too acidic!

[BridgeGirl Administrator 2 stone in reply to Edtwozeronine]

Hello and welcome. Edtwozeronine 😊

You'll find plenty of support and information here without going to any meetings. I recommend joining a weekly weigh in on the day of your choice, and using the Daily Diary, where members log their meal plans and get useful feedback.

You'll find all the you need to find your way around in this Welcome Newbies post informationhealthunlocked.com/nhsweigh...

Please also read this information about security/privacy healthunlocked.com/nhsweigh...

To make the most of the forum, join in with activities, read and reply to posts, ask questions and encourage others – it will all pay off for you 😊

[Edtwozeronine]

Oh one more thing, don't fool yourself by counting 3 bananas as part of your 7 a day as they are higher in sugar than most other fruits and it will only harm your efforts to lose weight. As an exercise find out the calories in 3 large bananas Vs 3 apples or oranges - you'll see the difference!

And just to check, are you doing the 3 hours of gym/exercise per week? If not, get on it!

[Kniste]

This works for me: The Doc at my last check up suggested that I might have to go onto insulin. Wake up, wake up. I had a BMI of 28. I decided to take the weight loss seriously:

1) I have an apple watch and an apple phone. I downloaded an app called "lose it", cost about £30. This app has 27 million foods in the databank (so they say) and you can create your own foods.

2) it permits you to log all food that you eat, Breakfast, lunch and Diner plus snacks.

3) You can scan supermarket barcodes and it gives you calories, fat cholesterol etc etc.

4) you set your target weigh and it sets out a calorie count per day to achieve your goal.

5) it also gives you credit for exercise.

Not everyones cup of tea (without sugar) but is is great to look at your watch to see that you have 646 calories left to eat and it is bed time.

It does go seriously nerdish where it breaks down the nutrients of the food, etc etc.

As I say it does help to have an Apple Watch and iPhone.

s an extra bonus there are piles of recipe suggestions.

[Edtwozeronine in reply to Kniste]

Sounds a bit steep for an app and I'm an android user myself, I'll probably stick to the pen and paper and the calorie approximation chart the NHS gave me.

[moreless Administrator 7 stone in reply to Kniste]

Hi and welcome, Kniste

I would say that if your T2D is serious enough to warrant insulin, then counting calories is not the way forward for you. Have a look at this phcuk.org/wp-content/upload...

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

[Kniste]

I do hope that I haven't broken the rules for posting. I have had a look at these threads that you mention and thought that I would like to share a system that is working for me. I use the calorie counting app! I forgot to mention that I include a 5 km walk for at least 5 days per week. I also have a wife who takes care of the healthy side of eating(along with the app) veggies that I hate. Since July I have dropped 10kilos, 101 to 91, my BMI is down one point and my HbA1c is down 18 points. I have also spoken to my diabetic nurse and have agreed to a quarterly review of my relevant numbers with a view of eliminating medication. I also weigh myself every morning at the same time and plan my eating for the day. depending on the numbers. I do not avoid snacks, so long as I stay within my calorie count.

Please let me know if my contribution has broken posting rules.

Kind regards,

Kniste