Preparing to start my weight loss journey

[GraceNotes]

Hello everyone, Grace here.

I'm preparing to start my weight loss journey. I've got 3 stone to lose. I'm planning on losing 1lb per week. Has anyone got any advice for my preparations, please?

Thank you xx

[SofaJockey]

The biggest step is to start. That also sounds like a very good and achievable weekly goal. Reading the advice on this forum is the best preparatory step. Good luck.

[GraceNotes in reply to SofaJockey]

Thank you for your reply SofaJockey. I think 1lb a week will be sensible, don't want to put too much pressure on myself xx

[BridgeGirl Administrator 2 stone]

Hello and welcome, GraceNotes

This is a great place for information and support and the best place to start is by joining a weekly weigh in and using the Daily Diary, where members log their meal plans. You'll find them both in Pinned Posts healthunlocked.com/nhsweigh...

You've set yourself a very reasonable rate of loss. Have you decided on a plan? If you're using the NHS 12 week plan, then find the right calorie range for you from the NHS BMI calculator, and ignore the generic 1400 figure you may see.

Other than that, get involved around the forum, chatting, asking questions and encouraging others: it will all pay off for you

[GraceNotes in reply to BridgeGirl]

Thank you BridgeGirl. I'vejust done as you said and got my calorie level. I'm taking my time to sort out how to do this, I'm not an exercise person so that will have to be eased in slowly too. Thanks for your reply xx

[BridgeGirl Administrator 2 stone in reply to GraceNotes]

You're welcome 🙂

[Hidden]

Hey Grace, welcome aboard! 💐There's no one-size-fits-all when it comes to dropping weight, so you'll need to find a way that suits you. As BridgeGirl said, getting involved with the forum will help no end.

Good luck with your journey 😊🍀

[Hidden]

Well done for starting the journey! I have just under two stone to lose and am more mindful of what I'm eating since joining the forum. I recommend filling out the daily diary as it really helps me to think about what I'm eating rather than just eating mindlessly which led to a big weight gain. Good luck!

[Pineapple27]

So firstly, welcome GraceNotes ....

I started my journey here to lose weight and be as fit as I could for my 50th (2012).

I’ve used many ways throughout my journey (over 8 years now!)to keep things interesting and to learn what works best for me - I am very short (4ft 8"), 57 years old and don't move very much on account of my disability (I use a wheelchair outside of the house). Going through the menopause too at present. Not too much going in my favour, apart from having a love of cooking and plenty of time in which to plan and prepare healthy meals.

One thing that has remained constant throughout is logging everything I eat and weighing out portions. If I have ever stopped doing that for any length of time, the weight starts to creep up again. I really don't have an option to "guess" with this, as I am short, sedentary and "older" - my maintenance calories are around 1,300 and to lose weight 1,200.

I have used 5:2 "fasting" successfully and done a few rounds of the 8 week Blood Sugar Diet.

I now mostly try to avoid/limit refined carbs - so rice, pasta and bread. I eat them occasionally (about once/twice a week, always small portions - 50g dry weight, always wholewheat and ALWAYS measured).

I bulk out my meals with lots of vegetables - eat about 4-7 portions a day (home made soup or a salad for lunch, lots of veggies with dinner).

Through choice, I eat just two meals a day, that's been for the past 3+ years. I eat lunch and dinner. I try to keep my eating to between 12 noon and 6pm. Outside of those times, I do drink tea and coffee and plenty of water. That's a way that works for me, and I'm happy with this arrangement - not eating breakfast won't work for everyone though. I used to LOVE breakfast and could never have imagined a few years ago that I'd skip it!

I don't view exercise as a way to earn additional calories to eat - I use it as a way to remain flexible and independent. It's important not to be reliant on exercise to lose weight as firstly it only accounts for about 20% of weight loss (80% is achieved through food intake) and also if you injure yourself or are unable to exercise for any period of time, you suddenly have to reign back on the amount you are consuming.

I do a stretch and bounce seated routine around 4-7 times a week which lasts around an hour.

I try to do cardio exercise as often as possible, but because of my disability, it's quite a challenge. For that I walk and run (HIIT) on a special treadmill called an Alter G which is able to support a percentage of my body weight as I walk and run - currently I exercise at 80% of my body weight. I do this for 30 minutes every other week. I'd love to do it weekly, but I need assistance to get into the machine and can only get this support fortnightly.

I don't deny myself anything in terms of food - however, I have changed over the course of my weight loss to eat much more mindfully - considering "Do I really want to eat this?" ahead of eating food that is particularly calorific or not very healthy. Even leaving food that I'm not enjoying - never heard of in my "previous life"!

If I want to east a slice cake - I've worked out the calories beforehand and if I chose to have a slice then it DEFINITELY has to be worth it! If making cake, I slice and freeze any remaining cake in packs of two so that myself and my husband can enjoy it on other days rather than knowing it's there and needing to be consumed to stop it going off.

I have reduced the number of times I eat out as it's impossible for me to stay within my low (1100 calorie) limit by eating out regularly - even if I choose wisely. But to be honest, I am very happy cooking my own meals and eating those, as I know precisely what's in them - and I love, love LOVE my vegetables. I rarely get a takeaway (perhaps 1-2 times a year - usually at others instigation when I am visiting friends). I used to resent these things, but I now accept and embrace them. I no longer view this as a tortuous journey but more a new way of life.

I view my way of eating as keeping myself as healthy as I can in order to minimise the risk of developing middle aged illnesses (diabetes, stroke, heart attack...)

I don't judge my success by what others achieve - I just try to do the best that I can for myself and in a way that works well for me.

It does help that I have an extremely supportive husband who's always been happy to eat the same as I do (meals and quantities) - even though he doesn't need to lose weight. He has lots of little "extras" to make up!

I have just kept on going.... as it's what works for me.

I hope this helps.

[Akuno]

Hi Grace, I am more about portion control and have cuts all sugars except honey with my oats in the morning. I lose on average 1 pound a week and its been consistent. Good luck

[Crafty65]

Gracenotes welcome . I found keeping a diary each day . I’ve recently stopped and found myself slipping , so re started in hope of getting back on track x all the best x

[Tommygirl66eire]

Hi Grace - I'm starting today and also have 3 stone to lose - really really have to do it but struggle with motivation - I'm just going to literally take one day at a time with a few goals: 3 litres of water per day, diarising what I eat, 15 mins exercise per day - that's it - good luck to you !

[Bee-bop Maintainer 2st 7lbs]

Hi GraceNotes,

I think your goal of 1lb a week is very doable. The main thing for me has been planning, the daily diary here is really useful and gives a focus. Also, if you are doing the 12 week NHS challenge, you have another diary there. If I plan, I am less likely to be faced with "eat whatever is there! " I started my journey in November and have been steadily losing weight although at lockdown I could no longer go to my slimming group so cannot get weighed however, I go by waist loss, I have lost over 8 inches so far and mid march had lost nearly 2 stones, just 2lbs away. My advice is do not beat yourself up if you fall off plan just readress it. The NHS plan again shows you how to do that. Another thing to watch for is portion size, before my journey an 8th of a cake was my portion, now it's a 16th and if I make my own, it has no sugar added, stevia or inulin instead. It makes my cake last longer, I have lots more fruit and vegetables but, swapped to wholegrain rice and sweet potatoes instead of white varieties that have a higher GI.

Good luck, you can do it!

[Doing4me]

Oh my gosh! I have just lost 3 stone since August. (I started Attending this group In September and have not looked back).

It has worked for me because I aimed to lose 1lb a week or stay the same (STS). They I found I don’t beat myself up like I used to.

Join one of the weekly weigh ins.

If you have had days, which you will, don’t reach for the junk food!!!!. Munch on raw carrots or something with low cals and get back on that wagon ASAP.!!

Good luck