I have some current health problems and am obese. The obesity is definitely making the health problems worse (I put on a substantial amount of weight in the last year) but I am currently struggling with losing weight. I am post menopause.
Was recently diagnosed with:
Severe sleep apnea - I have a cpap machine and am finally getting some good rest. I have lots more energy however I have an extremely numb left leg and very swollen ankles (possible a trapped nerve/herniated disc, I am getting an MRI this afternoon) which make walking really exhausting to be honest, often I am struggling to make the leg do what I want it to. I am also on gabapentin for the pain.
Osteo Arthritis - Again, diagnosed earlier this month, my knees are kind of a mess, lots of damage and I fell very badly about a year ago, broke my shoulder but also fell on my knees which I think has made things a bit worse. I have a physio and am starting something called GLAD training, specifically for arthritis in a group as soon as a place becomes available. I joined the gym in February to hopefully to take pressure off my knees with training but sadly that's when everything kind of came to a head and was getting injured, so that's how I got the mri of my knees.
Eating wise, I lost a lot of weight aged 40 (am currently 49) some crept back on but the last year has been just horrible sleep wise and I don't even think I took notice of what I was putting in my mouth I was so tired so the weight didn't creep, it absolutely sprinted back on.
The last few weeks I have been trying to follow Slimming World again, which worked very well for me last time but I have lost very little and the last week nothing. It's quite depressing as I want to make some positive change in my life. I am quite constipated since having these leg problems and also very swollen in my stomach area and legs, possibly partially the medications. I really don't want to be making any excuses for not losing. My doctor has suggested surgery (gastric sleeve) or wegovy, I want to see how things go with better sleep but honestly right now I am kind of considering anything. I am at quite a low ebb and sick of myself. I have always been able to walk miles and miles but am very laid low by current mobility problems.
I downloaded a calorie counting app today to try something different from a slimming club. It put me at 1700 calories a day but not sure if that's right?
If anyone can advise what might be best for a menopausal woman who is currently not getting enough movement and possibly things that might help with the bloating/swelling I would be SO grateful. Sorry for writing an essay 🤐
Written by
gintyc
2 stone
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I'm sorry to hear that life is a bit of a struggle at the moment, but well done for taking the right steps towards positive changes. There are a few things I'd like to bring to your attention which may help.
First is this post, which helped me enormously at the beginning of my journey and made me look at what I was eating very differently healthunlocked.com/weight-l...
This is a post from someone who's had to overcome a lot of obstacles, but has successfully managed to lose more than half her body weight following a low carb way of eating healthunlocked.com/weight-l...
We are currently running a challenge focusing on changing our mindset for successful weight loss healthunlocked.com/weight-l...
All of the information you need about the forum can be found as Pinned Posts healthunlocked.com/nhsweigh... I hope you'll be joining all the Events, Challenges and Clubs that we run, especially the Weigh-in and Daily Diary.
We've found active participation to be key to successful weight loss and, of course, it's a good way to get to know people, find inspiration and share support and encouragement.
Thank you so very much, that's so kind of you with your understanding and all that information, I am already giving it a read through and it looks really good. I will frankly give anything a good try right now. Will have a proper organise in the kitchen and do some shopping over the weekend to get started Monday. Will let you know how it goes. Again, thank you. I can't tell you how much I appreciate your help.
Hi, Sorry to bother you but I have been reading lots of recipes/introductions/videos on the LCHF diet and am still a bit confused on portioning, I saw that the fats/proteins are 25% of your plate and greens 50% but I also guess you can have more greens if hungry. Is that also every meal? I couldn't tell if there was a daily limit on protein/fat other than it being approx size of the palm of your hand/pack of playing cards size.
I have done a food plan for half the week, would you mind casting your eye over it?
Also, been reading about getting electrolytes, I already take magnesium for muscle cramps, do you do the drinking a bit of salt in water thing?
I am considering finding a dietician who might be able to guide me through the initial period while I get used to it all. I am also looking at a few books to buy to get recipe ideas and understand all the science around it. Thanks in advance for any advice and sorry if very stupid questions, it's all quite different from what I am used to Hope you have a super weekend.
Monday
B - Spinach Leek and Feta Omelette
L - Chicken and avocado salad
D - Broccoli bake with cheese and bacon
Tuesday
B - Avocado, poached egg and spinach
L - Roasted pepper filled with spicy mince, vegetables and mozzarella
D - Chicken, mushrooms, cream served with green beans and cauliflower
Wednesday
B - Baked egg with ham, tomatoes and mushrooms cooked with butter
L - Roasted pepper leftovers with salad
D - Salmon with spinach green beans and broccoli tossed in butter & herbs
Hi gintyc, your concern about quantities etc is perfectly normal, I was exactly the same at the beginning of my journey. I think it comes from a) having a history of counting calories/points/syns and other weights and measures and b) completely changing what we do/don't eat, especially fat and 'healthy' grains.
I've given you links to some of my early posts - they may seem a little odd, as the main contributors to them were banned for offering advice that refuted mainstream beliefs. For that reason, you'll probably have difficulty finding a dietician that wholeheartedly agrees with a low carb approach, as most are still taught low fat/calorie counting.
This is a link to the Diet Doctor site dietdoctor.com/low-carb You do NOT need to pay to join if you don't want to, as a huge amount of information is free to use. They have relaxed their low protein approach, as recent evidence has shown that increasing protein can further assist satiety.
I would also suggest you join the LCHF forum healthunlocked.com/lchf-diet It's hardly used these days, but there's a lot of information to be found over there, especially from a member called 'TheAwfulToad'
Carb 'flu' was not a big thing for me, if I remember rightly, I just had a thumping headache for a day or two. I just salt my food when cooking and that seems to be enough - I've never felt the need to take electrolyte replacements, salted drinks, or fat bombs (probably only necessary if you're a slim person going low carb)
Don't worry about buying any low carb recipe books, unless recipe books are your thing. The internet is awash with free low carb recipes and you can find anything you want, just type it into your search engine. Also, not every meal needs to be a gourmet recipe, most meals that you already eat can be tweaked by removing the starchy components and not worrying about the level of fat included. Btw, don't use seed oils, use butter, lard, dripping, extra virgin olive oil, or if you don't mind the taste of coconut, coconut oil.
Your meal plans sound perfect, do you have an extra place setting for me?
Be careful with snacking, especially on nuts which are extremely easy to overeat. You should find that you're not hungry between meals, but if you are, adjust your fat levels, as that will improve satiety. I usually skip breakfast and loosely follow the 18/6, 16/8 intermittent fasting regime. However, I do not use it as a hard and fast rule, if I'm hungry, I eat!
I eat lots of veg, as many different varieties as I can and I don't limit quantities. You can see examples of my meals on my profile and in Topics in Springers Specials and Lytham's Larder.
I hope you'll become a regular contributor to our Daily Diary and Springers Specials, photos and recipes are always very gratefully received.
Remember, no question is stupid and I'll attempt to answer all that I can
Thank you so much for all your answers, I am honestly blown away with how much help and encouragement I have received here, I really sincerely appreciate it. Already enjoying the meals I have had so far today. I will have a look through those, thanks. Always good to see ideas and learn a bit more about this way of eating. Hope you have a great week!
Just paying forward the help I was given at the beginning of my journey, which I'm sure you'll do too.LCHF meals are soooo much nicer than low fat/low cal!
I don't want to overload you but this is a useful site re low carb eating, and there's a poster you can print off to stick on your fridge or in your shopping bag. There's also an app, if that's of any use to you lowcarbfreshwell.com/
Hi! Thank you so much, I will take a look at that and I also love to have something on my fridge to remind me how things should be looking eating wise. Appreciate it Have a super week.
Reading your post you are making such an effort . I would push to join the GLAD scheme as you may pick up tips from people who have similar issues .A routine / lifeline helped me as I joined the PARIS gym scheme . Have you considered a few sessions with a dietitian as slimming world might be better when you have sorted out what works food wise for you if you feel more motivated with group support ?
Keep the food simple . The free Myfitnesspal app helps with simple macros , can scan barcodes and a general guide to calories but I only used for a month as it can drive you mad to put all food in every day but same foods it will recognise .
The only way I lost any weight was just 3 meals a day , no snacks , watched what I drunk . I got used to fruit tea and sipped low cal hot choc at that 8pm I want something moment . If go out I have just a mains course and get on track the next day . We need our friends .
Supermarket shopping is done on a - if I don't buy it I can't eat it basis . Ensure you get enough fibre in your diet as the adjustment of eating differently can play havoc with your digestion . I buy tinned lentils , chick peas etc so it simplifies cooking . A better diet doesn't mean hours in the kitchen . I have tupperwares of chopped pepper , onions and even courgettes / aubergines. When I was recovering from surgery I had a friend who visited and I explained I couldn't stand long in the kitchen . We chopped together so I had instant food prepped which stopped me looking for snacks . Meanwhile don't cut out all your favourites even if they aren't on your list . I couldn't do without the odd bread roll , glass of wine and packet of crisps but not every day .
Thank you so much for your answer, I really appreciate it. Congrats on your amazing weight loss. Yes I have considered a dietician, am going to try a low carb diet to see if it can help with metabolism but could be really good to get someone to help me get started. Thanks so much for all your good advice.
Our bodies are unique and if you have any medical conditions you have to ensure that cutting out certain foods won’t make any physical illness worse . I have had hiatus hernia and gall bladder surgery so my fat absorption is different. Certain minerals plus herbs , spices are good for me and having a glass of freshly squeezed orange juice helps if I have something like bran for breakfast as together I make the most of vit c . Minimal red meat makes me have to address if I will be deficient in iron so in the trolley goes green veg and so on and that is where an expert may help as getting those good nutrients really helps you mentally and weight loss helped my creaky knees as the sheer weight bearing down on them - when I see it in terms of bags of sugar I shudder but just ensure that cutting foods out doesn’t rob you of those things your body needs. This for me is a new forever lifestyle.and not a diet .
Absolutely agree, I am looking for long term health benefits and it doesn't come with a "quick fix and then you're done". Oh yes I remember when I lost weight before and I was running and hopping about with the strain removed from my knees. <3
The most important things to know about loosing weight is that body fat comes from excess glycogen which comes from eating carbs not fat so if you reduce calories by cutting out fat you'll make no difference, you must cut dout the carbs.
Secondly the main driver of hunger is fructose. Table sugar is exactly 50-50 fructose and glucose. other sugars like the sugars in fruit are up to 55% fructose so it's important to cut out all added sugar and processed fruit as they have had the fibre removed and the fibre gives you a lot of protection from the sugars but try to stick to berries and the less sweet fruit rather than go for the genetically altered oversweet fruit like grapes and many apples.
Third is that fat storage is driven by insulin which is triggered by glucose and starch from grains which is just a bunch of glucose molecules weakly bonded together which enzymes in you saliva will break apart so it's important to cut out the foods made from flour like bread and cakes.
Hi Eryl, thank you very much. I have been reading about insulin and carbs over the last couple of days and it's a whole new world to me. I am going to try a low carb diet and fingers crossed will see some improvement. Thank you again, appreciate your advice
You have come to the right place to get support from the community here-so many will relate to everything you have said.On the 1700 calorie thing-i noticed I don't lose any weight at all but if I have a few days following a couple of Michaell Mosley recipes with lower calories than that then I get some results(however I yo yo and struggle with weight loss so much I am not the best one to recommend anything-except in my long history of struggling -reducing calories for a couple of days than generally recommended seems to do it for me that and reducing intake of bread)
We are all sharing a similar journey here-improving to a healthier life style and diet and share your frustraions -so do be kind and gentle with yourself-congratulate yourself on every small tweak and hack you implement that nudges you onwards on this journey.You are already on your way with this.
Thank you so much for your encouragement, it's so nice to meet people who understand how we all feel. Sorry you have been struggling with going up and down as well. Thanks again for being so kind, it's such a nice place here everyone is so helpful. Hope you have a good rest of the weekend.
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