New to group !: Hello, not looking to... - Weight Loss Support

Weight Loss Support

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Instructor57 profile image
Instructor572024 January
β€’26 Replies

Hello, not looking to loose weight, I'm now just maintaining it having come down from 85kg (13 stone 7)To 65kg (10 stone 5)

I'm 5'8"

So that's from a BMI of 28.8

To 21.8

This was all after suffering a heart attack last February then a T2D diagnosis in May .

My T2D is now in Remission and my blood glucose levels are now in the normal range below pre diabetes.

I have completely changed my diet and now at the gym 2 or 3 times a week .

I have also just been discharged by my cardiac rehabilitation team and now looking to maintain current lifestyle!

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Instructor57 profile image
Instructor57
2024 January
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26 Replies
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springersrule profile image
springersruleModerator76kg

Good morning Instructor57 and welcome to our group. You'll find us a chatty and friendly group and we'll certainly be happy to help you with maintaining your new weight.

Well done on your loss and the remissions of T2D, that is a great achievement. Its good to hear that you have come out of the other side of your heart attack so well too.

Here is a link to our Pinned Posts.healthunlocked.com/weight-l... We have a thread dedicated to Maintainers, scroll down the list and you'll find it the 5th post down. There's also a Fit is Fun post which you might enjoy as i see you use the Active10 forum. The Weekly Weigh in and Daily Diary will also help you keep on top of things while you learn to maintain ,so do join is as much as you can.

I look forward to seeing you join in around the forum xx

Instructor57 profile image
Instructor572024 Januaryβ€’ in reply tospringersrule

Many thanks for your welcome, and yes I will look through your pinned posts πŸ‘Yes, I do use active 10 , strength and flexibility.

I also run, I was previously an administrator on the Couch to 5k and Bridge to 10k forums, I still run but no longer post on there.

Also use the BHF forum πŸ™‚

springersrule profile image
springersruleModerator76kgβ€’ in reply toInstructor57

You're very welcome. Its good to see you making good use of hat HealthUnlocked has to offer :-) xx

-WeightLossWarrior- profile image
-WeightLossWarrior-Visitor

Morning! First of all congratulations on tackling your health issues head on and for the positive impact this has had.

I also admire the fact you have decided to join this group in order to maintain your health. It's quite often something we take for granted once we have lost the weight we want to. The risk here is that we often slowly slip back into old habits or simply pay less attention to our diet.

In terms of changing your diet, can I ask what you did and the main differences?

Nice to meet you!

Instructor57 profile image
Instructor572024 Januaryβ€’ in reply to-WeightLossWarrior-

Thank you !And yes, a HUGE positive impact !

And yes, I appreciate the risk of slipping back into old habits can be a concern .

However, after such literary 'Life changing' events then I simply will not allow that to happen!

You ask about my diet .

Well, i live alone and I was very much into baking !

Cakes, tarts , french patisserie and the like , used to make a lot of jams and marmalade.

Also used to find myself skipping lunch then eating far too much of sometimes the wrong things far too late in the evening.

I also currently work as a driving instructor so most of my working time is sitting down.

So the first thing I did was to stop baking, and cut out the rubbish and added sugar.

And start walking more , around 7- 10,000 steps/day .

I lost 2 stone fairy quickly as I'm sure you can imagine !.

It then plateaued.

This was around the time I got my T2D diagnosis and I looked further into methods of controlling this with the absolute intention of reversing it !

I went on quite a low carb diet and eat a lot of white meat, a fish and vegetables.

I have cut out as much as possible any processed foods, if it comes in a box or has an ingredients list then I don't eat it .

I have also used intermittent fasting which has brought my insulin sensitivity back to normal .

I still do the occasional 16 hour fast just to keep insulin levels in check .

Sweetpea57 profile image
Sweetpea57Restart Jan 2024β€’ in reply toInstructor57

I've taken to trying many of the keto recipes for cakes and biscuits. Not all the time of course. But I didn't use to bake so it's all a novelty to me. I make keto bread etc and it doesnt raise blood. It's amazing how you can always find another way.

Instructor57 profile image
Instructor572024 Januaryβ€’ in reply toSweetpea57

Haha, cakes and biscuits are off my menu 😁I do now allow myself the occasional slice of wholemeal bread even though bread is processed

Sweetpea57 profile image
Sweetpea57Restart Jan 2024β€’ in reply toInstructor57

Well you've reached 'Nirvana' you deserve an occasional treat. I'm still battling the mountain, so it's keto bread and cakes when I really have to!! πŸ˜‚ I have a deal with myself, I can have it if I make it.....9 times out of 10 I'm too lazy !!

Instructor57 profile image
Instructor572024 Januaryβ€’ in reply toSweetpea57

Haha, I like that πŸ˜‚I wear a Constant glucose monitor at the moment so know exactly what response I get to different foods πŸ™‚

-WeightLossWarrior- profile image
-WeightLossWarrior-Visitor

Very inspiring indeed! Incredible the difference getting rid of the processed food with low nutritional value can have!

I realise baking can be difficult to stop because it isn't necessarily about the food, but the enjoyment of baking as a hobby. Well done though for realising it didn't help your situation and taking action on it!

Instructor57 profile image
Instructor572024 Januaryβ€’ in reply to-WeightLossWarrior-

You are absolutely right , it was the baking process!That was never clearer in the fact I used to make quite a lot of sourdough breads , but I don't particularly enjoy the flavour, but I enjoyed the challenge and the process!

Oh and just to add , I also include quite a bit of fermented food/drinks now in my daily diet

PippiRuns profile image
PippiRuns3kg

Welcome instructor. I’m an example of someone who lost a similar amount of weight just to let it pile back on. Well, at least I’m back here biting the bullet!

Your dieting approach sounds similar to mine. I’ve been doing IF and liberal lchf since the beginning of November and it’s reasonably easy to sustain.

Instructor57 profile image
Instructor572024 Januaryβ€’ in reply toPippiRuns

Sorry to hear it went back on, but as you say .... Back here bitting the bullet.Good luck 🀞

LittleBallOfFur profile image
LittleBallOfFur7lbs2024 January

Blooming amazing! Very impressed. Keep up the great work! πŸ™‚πŸ‘πŸΌ

Instructor57 profile image
Instructor572024 Januaryβ€’ in reply toLittleBallOfFur

Thank you .... The heart attack probably was not the he best route to getting fitter but it certainly concentrates the mind πŸ™‚

Sweetpea57 profile image
Sweetpea57Restart Jan 2024

Great news losing your weight an keeping it off!!! It's great your managing to control you T2D and your discharged from cardiac team, you must be doing well. I look forward to your hints and tips how you did it!! πŸ˜‰

Instructor57 profile image
Instructor572024 Januaryβ€’ in reply toSweetpea57

Thank you !Just a low carb no added sugar diet,

Then also intermittent fasting , and now for me no processed foods as far as is possible!

Sweetpea57 profile image
Sweetpea57Restart Jan 2024β€’ in reply toInstructor57

That's what I've started to do and it's working !!! I haven't reduced calories, just put back my eating, so 2 meals instead of 3 ....your recipes will be interesting. Good luck !

Instructor57 profile image
Instructor572024 Januaryβ€’ in reply toSweetpea57

Absolutely!

Still need the calories in your eating window πŸ‘

Instructor57 profile image
Instructor572024 Januaryβ€’ in reply toSweetpea57

Here was yesterday's lunch .Salmon, Avacado and Tomato Salsa with Kimchi

Lunch
Sweetpea57 profile image
Sweetpea57Restart Jan 2024β€’ in reply toInstructor57

That look scrumpy! What is kimchi? I know fermented stuff is recommended on LCHF diet but i've not had any yet. I assume it's the cabbage stuff?

Instructor57 profile image
Instructor572024 Januaryβ€’ in reply toSweetpea57

Yes, traditionally kimchi was made from Napa cabbage (among other ingredients) But yes, it fermented and packed with live bacteria (as long as you don't get the cheap pasturised stuff you sometimes see in the shops 😁)

I was introduced to it many years ago whilst working in Korea .

But now I eat/drink fermented products almost daily, including homemade Kombucha πŸ™‚

Sweetpea57 profile image
Sweetpea57Restart Jan 2024β€’ in reply toInstructor57

Yeah I read its very good for balancing glucose in the blood. It's the one thing I've not done. I need to do it. I take it you make your own?

Instructor57 profile image
Instructor572024 Januaryβ€’ in reply toSweetpea57

I don't actually πŸ™‚Although I have considered it but to be honest I really can't be bothered as I have found (for me) what I feel is a very good product.

I have previously made sauerkraut but wasn't too impressed with the results πŸ™‚

Nicnacpaddywac profile image
Nicnacpaddywac4lbsRestart Jan 2024

well done on your change of life style.

πŸ‘πŸ‘πŸ‘

Instructor57 profile image
Instructor572024 Januaryβ€’ in reply toNicnacpaddywac

Thank you πŸ‘

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