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[GrandadM]

I lost 35lbs in 2023-2024 but have been plateauing for a while. I started the diet due to high blood pressure and I've seen my blood pressure reduce from 140/90 to 120/80.

I am now on a low carb diet recommended by my GP and am enjoying the recipes available. I have cut out all starchy foods: bread, pasta, rice, potatoes etc when eating at home. Less easy to do when eating out but I'm learning to ask for substitutes which most restaurants are happy to accommodate. I am starting to see my weight dropping slowly but I still have another 22lbs to my target weight.

I've also started on the Couch to 5k programme which I'm enjoying. I've amazed myself by getting to week 8 fairly easily; wish I'd started earlier. I enjoy lone running and I'm not sure I'd take to Park Run and the like.

I live with a diabetic (type 2) so the low carb diet suits us both.

When I lost the 35lb the main incentive was a weekly semi-public weigh-in. Is that available here?

[springersrule Moderator 76kg]

Hi GrandadM and welcome to our forum. You'll find us all friendly and supportive and some of us will even by a jiminy Cricket on your shoulder

Well done on all you have lost so far, that is a huge achievement. With a bit of extra support here i'm sure we can help you kick that final 22lbs.

As i'm sure you know, exercise is great for toning and improving musculature but doesn't usually have much of an impact on our weight losses. That's down to food and as a fellow LCHF follower i'd have to say you've found the right and easiest way to lose weight. As you have hit a wall in the losses, you may need to tweak what you are eating or check your portion sizes.

We have several Pinned Post that I'm positive will help you hit your target. Firstly the Weekly Weigh In (just pick a day that suits you), its as public as you can get online lol You'll find lots of support and advice should you need it. Then there's the Daily Diary where we share our menus and things that are going on in our lives that might have an impact on whether we manage to stick to our plans or not. Thirdly there's Fit is Fun, you're very close to completing the C25K (brilliant programme) so why not join in there too. All our pinned posts can be found by clicking this link healthunlocked.com/weight-l...

Just jump in and get started. The more you participate the more you'll get out of it.

We look forward to seeing you join in xx

[Eryl Visitor]

You're on the right track, In order to burn fat you've got to deny your body of blood sugar as it's programmed to burn glucose first before even touching ketones. The longer you can keep yor body in that ketogenic state the more fat you'll burn off. there are two ways to achieve this, first you can try to reduce your carb intake even further (the ultimate zero carb diet is a pure carnivore diet) or the other way is to extend the time between the last meal of one day and the first meal of the next. I do that by skipping breakfast and having my evening meal around six pm, nothing except tea outside that window and in the evenings green tea or chamomile tea without milk. It may help to try to be more rigorous about avoiding carbs later in the day, and do your excersise withing the fasted window e.g a morning run before your first meal.

[GrandadM 2024 July in reply to Eryl]

Our GP is running a lecture course for the low carb diet. It's aimed at the diabetic or pre-diabetic patients but I get an invite as the chef of the house. It's been interesting to get a different view from the main NHS recommendations. I am already skipping the traditional breakfast - I might have an apple or a pear but only if I feel hungry. I also enjoy running in a morning - which I used to do in my 20s but work stifled that.

[Eryl Visitor in reply to GrandadM]

An apple or pear is high in sugar and althugh that sugar is buffered by the fibre it will still kick you out of ketosis and stop fat burning for a period. You're better off with a high protein snack e.g an egg, bacon or kipper or a high fat snack like an avocado.

[GrandadM 2024 July in reply to Eryl]

I'll give it a go!