Struggling 😕

amioc · May 2021

I have been trying to loose weight now for 3 years. My goal is to go from a uk size 10 to a uk size 8 without having to squeeze into them 😕 so probably need to loose around 12lbs ish maybe a bit less.
My problem is I don’t stick to anything. I’ll loose like 6lbs and then gain it all back sometimes more. I can’t stick to healthy eating for long. Food is definitely my biggest problem. I joined the gym a year and a half ago and loved it but since COVID hit I haven’t been much at all because of lockdowns. I couldn’t get in to the whole exercise at home. I’m really struggling mentally because I hate to way I look and the past few summers I’ve felt so uncomfortable and I promise myself that next summer I will be at my goal but it never happened 😕. Is there time to get near my goal by June?
So I’m hoping to get advice and tips as to how anybody started out on there journey? How much did you cut out in the beginning? How do you still manage to maintaining/loosing weight?
I’d be so grateful to anyone that could help me ☺️. Sorry for such a long post!

amioc · May 2021

I have been trying to loose weight now for 3 years. My goal is to go from a uk size 10 to a uk size 8 without having to squeeze into them 😕 so probably need to loose around 12lbs ish maybe a bit less.
My problem is I don’t stick to anything. I’ll loose like 6lbs and then gain it all back sometimes more. I can’t stick to healthy eating for long. Food is definitely my biggest problem. I joined the gym a year and a half ago and loved it but since COVID hit I haven’t been much at all because of lockdowns. I couldn’t get in to the whole exercise at home. I’m really struggling mentally because I hate to way I look and the past few summers I’ve felt so uncomfortable and I promise myself that next summer I will be at my goal but it never happened 😕. Is there time to get near my goal by June?
So I’m hoping to get advice and tips as to how anybody started out on there journey? How much did you cut out in the beginning? How do you still manage to maintaining/loosing weight?
I’d be so grateful to anyone that could help me ☺️. Sorry for such a long post!

amioc · May 2021

I have been trying to loose weight now for 3 years. My goal is to go from a uk size 10 to a uk size 8 without having to squeeze into them 😕 so probably need to loose around 12lbs ish maybe a bit less.
My problem is I don’t stick to anything. I’ll loose like 6lbs and then gain it all back sometimes more. I can’t stick to healthy eating for long. Food is definitely my biggest problem. I joined the gym a year and a half ago and loved it but since COVID hit I haven’t been much at all because of lockdowns. I couldn’t get in to the whole exercise at home. I’m really struggling mentally because I hate to way I look and the past few summers I’ve felt so uncomfortable and I promise myself that next summer I will be at my goal but it never happened 😕. Is there time to get near my goal by June?
So I’m hoping to get advice and tips as to how anybody started out on there journey? How much did you cut out in the beginning? How do you still manage to maintaining/loosing weight?
I’d be so grateful to anyone that could help me ☺️. Sorry for such a long post!

lilyann087 · May 2021

try intermittent fasting 16/8 and long walks , I have been doing that for the last 4 weeks and have lost 12lbs so far , I cut out all sugar and bread and ate healthy lots of veg , some fruit and fish as I don't eat meat , intermittent fasting has changed my life , its hard the first couple of days but once you get the hang of it .. its a breeze

tigerlily2076 · May 2021

Agree with the above answer. Definitely define clear times when you can eat (sometimes it's easy just to keep grazing throughout the day which does not give the body a break from the sugar spikes) and long walks as they don't put too much stress on the body but still burn calories in a sustainable and gentle way.

I started my diet a week ago and walked for an hour each day, stopped eating past 6pm and made sure I log what I eat so I keep track of calories. I lost 4lbs so far.

Also, one thing that has worked for me so far is that I try to focus on whole foods, for example grilled chicken breast and veggies etc. I don't add any sauces etc to make things taste overly nice (and increase in calories) - because I found that this will be my downfall and will lead to me eating even more. So I would say don't make your food too tasty so you can't stop eating it.

And if you identify a food that you simply can't limit yourself on, just cut it out for now - it doesn't have to be forever but just for now, to keep your own sanity. This is just my own personal experience as of course it's hard to say what will work for others.

Wish you all the best on your journey - you can do it!!

kathyrunsfast · May 2021

It can be easy to fall back into old habits after that initial loss. I refer to the last five pounds to lose as "the fighting weight" because it seems that last five is the one you really need to fight for!

You could make it a bit easier by avoiding flour and sugar. Those two devils cause a lot of food issues because they are easy to overeat.

Sounds like what you were doing works. Get back to it and set a goal on the calendar. Write it in so you commit to it. Hopefully you are still FREE to power walk or do an exercise video on youtube. Popsugar has some great workouts on youtube.

That being said eating well is 80% of the battle! Get back to it and good luck! You can do it!

mel941980 · May 2021

I agree with both of the posts above. I follow a plant-based diet coupled with the 16/8 intermittent fasting schedule. I also track calories, walks 3 miles at least 5 days a week, and I have lost 86lbs since January, 2020. You can do it; it takes time, patience, commitment, and acceptance. Some weeks are easy and some aren't. Be kind to yourself.

dawnbgethealthy · May 2021

Tracking is everything. Measure, even weigh if necessary. (the only thing that I ever weigh is cheese)
Even while not reducing, looking at what you typically like to eat in a tracker can show where you might be able to cut back a little bit.

Tiny changes that are sustainable add up in the long run.

For instance, I used to free pour my coffee cream. I decided to see how much I was consuming by using a tablespoon to make it as light coloured as I wanted it, turned out to be 4 tbsp X 2 cups of coffee. I cut it back to 3 tbsp in each cup and it still tasted great. This was a small saving of 20 calories per cup, so 40 calories per day. I know that it sounds very small, but it works out to 14,600 calories per year - divided by 3500 (a pound) = 4.17 pounds per year just from that small sustainable change. I keep a tablespoon on a spoon holder near the coffee pot. I habitually have measured it over the past 2 years, it is now a habit.

Working out at home can be fun, you just have to find something that you like to do.

I have gotten addicted to Fitness Marshall on Youtube. Free. I have done it from my phone when I am elsewhere and wanted to get a bit of oxygen to my brain. Songs are 3-4 minutes long, so some days I have time for 2-4 songs, some days I will do 15 songs, a a few at a time throughout the day or all at once if I have the time. It burns the same as Zumba in the tracker, so lots.

I am not affiliated whatsoever, the workouts just bring me great joy and have whittled my rib cage quite a lot. I don't feel well at all if I haven't gotten in at least a few songs.

It takes me at least 5 times doing one until I actually get the movements down! One of them usually simplifies the movements. Here are a couple that I really like, who knows, maybe you will find them fun too:

https://youtu.be/l-24P49yIGs

https://youtu.be/9zCKpPNbp4I

https://youtu.be/aUcgLz6rOKM

https://youtu.be/oBICadG9YLw

https://youtu.be/tzYDXHkap_k

crb426 · May 2021

You don't need to cut out flour or sugar. You don't need to cut out any food that you like or want to eat. Heck, I've easily added pizza, donuts, and big macs to my daily calories and still met my goal.

Count your calories, truthfully. A food scale is very, very helpful for a lot of people because we often misjudge portion sizes. Balance your meals with a lot of low-cal veggies. For example, if you replace half your spaghetti noodles with a big pile of broccoli you still get the great taste of spaghetti but you're getting more volume. (Of course, if you don't like veggies then this is not a necessity, just an idea.)

Also, since you don't have much to lose, take it slow. Take it easy. You're not going to lose 12 pounds before June, especially since you're close to goal weight. If you try, you're going to get burned out and gain it back. Aim for 1/2 pound a week. Get exercising.

You have a choice to start now and feel better and healthier in a few months, or punish yourself thinking about how hard it is and never do it. Even if you lose 3 pounds by June, you'll feel better about being in control again and seeing the healthier you.

Sand_TIger · May 2021

No matter what eating plan a person follows, be it plant based, Paleo, Mediterranean or the rest, the first thing to do is find out how many calories you are actually putting in your body. You can do that with accurate logging of food.

Next, figure out how much your body actually is burning. MFP helps with that though usually take the exercise figures with a grain of salt.

Then it's time to start figuring out which foods you can cut back on, or maybe a few that aren't worth the calories and just make you hungrier. Intermittent fasting can be a great tool but it's easy to overdo calories during your eating window.

There are various refinements, strategies etc you can use, and knowing your own habits and needs is really important. One size doesn't fit all. For example, I've dropped 87 pounds since January 2020, though I'm an omnivore and don't do intermittent fasting. For me the main thing is portion control and making sure I don't eat a bunch of refined sugars and starches. Also not going to long without eating so my hunger doesn't build up. Making sure to move more helps too. I also have something sweet every day, usually a little chocolate and no food is truly forbidden - there are just some that really aren't worth it.

All the best to you!

lynneburgess714 · May 2021

Sorry to hear about how you are struggling, I would recommend walking and workout videos on Youtube. I would also encourage you to get the book "The Starch Solution" by Dr John A. McDougall. He is an eminent plant-based doctor who has been working with people for over 40 years to successfully lose weight. You can get your local library to get it for you or buy it from Amazon. You don't need to cut out healthy carbs to lose weight and you would be surprised how much you can actually eat on a low fat, plant-based diet and still lose weight without going hungry.
Whole grain carbs and starchy vegetables like potatoes and leafy and cruciferous veggies and fruit are not the enemy, they are the friend of those wanting to lose weight for good and keep it off. I have lost 55lbs. I hope this helps!

FABRICWOMAN · May 2021

Dear amioc, first please know that you are not alone with losing weight and keeping it off. It takes times and patience. I am 68-years-old, been on every diet out there throughout the years. I have lost and I have gained it back. As of July of 2020 I was unable to walk without assistance with a cane and heading towards the use of a walker. My orthopedic surgeon told me he would not perform double knee replacements, which I needed, unless I lost 100 lbs. I reached my 100 lbs. goal this past on 4/16/21, and he felt there was now no need to rush into surgery with my progress. If I can do it you can too. I know you can, but you have to want it. Also, know that to keep it off it has to be a life long commitment. I can't have ice cream in my house, because I know I can't control myself. We all have our demons that we have to contend with. I have been following a 16:8 Intermittent Fasting diet and keep track of my daily allowances with MFP, which I have no problems with in following. I wish you all the best in your struggle to lose weight. Remember, you are not alone!

fitstrongfitlove · May 2021

It was helpful for me to get myself and the stress in my life under control first, then I was able to focus on daily tracking and cico.

There is no quick solution to weight loss.

I encourage you to explore if there are underlying mental health issues that are halting your progress. If there are underlying issues, no big deal, just do your best to heal it. If there aren't, no big deal, just do your best to keep going forward.

Loosing weight and maintaining weight loss is mental effort. I wish you the best!!

Sidenote: I am mostly plant based now, not 100% vegan. I cook most of my own foods from scratch. I track everything and enjoy eating to satiety. It's a lot of work to be here but I feel healthy and in control

it's worth it.

mariephenryrees · May 2021

I have enjoyed reading all the posts and all the good suggestions. One size truly does not fit all but we can learn from hearing that our struggles are not unique, but shared. As a life-time dieter with weight swings up and down most of my life, it is hard to be optimistic that this time I will be successful in keeping off the weight I have lost. I can be encouraged that I have learned a lot of good habits and know that where ever I am on the weight scale, I will only succeed this time if I maintain a positive and loving attitude toward myself and others. Competing with others in anything in life has never been positive for me. Only working to help myself and others in a spirit of community has been effective. Never give up no matter how bleak it seems. Defeat those negative thoughts by replacing them with positive, kind affirmations. Thanks for all the great comments.

ginamyrmel · May 2021

I limit myself to 1000 calories and 20 carbs. I started the Keto lifestyle in July of 2020 at 215 pounds. I'm currently down 56 pounds and have hit a plateau. I eat lunch around 11:30 a.m. and eat dinner at 4:00 p.m. I'm not worried about the plateau as I watch YouTube videos on just that subject daily. I also measure my ketones twice a day with a KetoBM blood meter. I walk daily for about half an hour and exercise at the gym for at least that long. None of this is perfect. I'm just doing the best I can and feel OH so much better. I have a lot of loose skin that I'm not happy about, but fully clothed I look okay.

I hope something in these replies help you in your struggle. Keep in mind that we all struggle. It's a lot of work, but I like to keep in mind that nothing tastes as good as losing weight feels. Sending warm wishes. --Gin

ginamyrmel · May 2021

I accidentally mistyped my name. It's Gina; not Gin.

springlering62 · May 2021

You are very close to goal, and it’s already May. The closer you are, the harder it is to lose. Sad, but true. June is unrealistic. A pound is 3500 calories. Cutting 42,000 calories in a month from your diet is unrealistic and dangerous to attempt.

However, you could set a goal of .25lb per week and very probably be there by thanksgiving or Christmas, with application and patience.

When COVID lockdown hit, I was already at my final goal. There was no way I was going to gain it back so I realized I needed a plan. My plan was to turn my (apple) exercise rings three times a day, and cut my calories back to 1900.

I sat down and really - and I mean really- thought about it. I made a plan how to accomplish that much movement during lockdown (I vacuumed the house almost every day, painted the entire interior, sorted and cleared everything I could lay hands on, used a lot of the techniques in the NEAT thread, did a couple of Zoom classes every day, and did a ton of walking on unoccupied paths- anything to keep my body in motion) and preplanned my meals for the week, pre-logging my diary two or three days ahead.

I also permitted myself to have a major treat every couple of weeks- something from the bakery, my beloved Lidl peanut butter cookies, something I wouldn’t generally keep in the house (for obvious reasons). Lockdown was stressful. Occasional treats were necessary.

Having a plan and bargaining with myself made all the difference. It gave me parameters to follow, guidelines to fit within, a roadmap to follow. For someone who doesn’t read instructions, I appreciate having my oath laid, lol.

I ended up losing another 12 over the next eight or nine months, which I hadn’t intended to.

To stay at this weight, my golden rule is the single best piece of advice I’ve ever gotten from this forum:
Treat mainenance like you still have ten pounds to lose

88olds · May 2021

Have you tried calorie counting? It’s a whole set of things to do. But before you get into that maybe consider another way.

Look at what you usually eat. Is there something that you can cut that would eliminate 100 calories per day? If you can find that and maybe a bit more exercise you can probably lose 12 lbs if you are willing to give it enough time.

If you brain is screaming that you want this ASAP stop and think about the roll that thinking plays in keeping you where you are. A 100 calorie deficit per day would cut about 36000 calories in a year. At 3500 calories per lb that’s over 10 lbs right there. No momentous struggle, no climbing the walls. Just 100 calories per day and time.

If you can’t find the 100 calories to cut, do some research. Get a food scale and start crunching numbers. If you still can’t get going, start a food diary. Log everything no matter what. Plan meals and weekly menus making small changes. The entire process changes for the better when you are willing to give it time to work.

STrooper · May 2021

When I did my initial weight loss, I did it this way: record what you eat and think about it before you put it in your mouth. Make modest reductions in daily calorie consumption. No punishment and give up the good/bad scenarios. Also commit to daily walking that you can gradually increase. You don't have to do it all at once. I did it by a walk in the morning (10-30 minutes), a walk midday and a walk in the evening. The steps add up as does the distance. I started out with a simple and inexpensive pedometer to count steps. Eventually, I switched to the early Fitbits which I have remained with.

Three years into my waling routine, I took up running. That worked fine until I developed a series of foot injuries that have broken my running consistenc y(until just recently).

denaleebell · May 2021

There are so many great suggestions here. I will add, sometimes accountability helps. You could hire a trainer or find a workout buddy. I would be happy to be your accountability partner. I need one as well. We could check in on each other?

Struggling 😕

Replies

Categories