Need help to start losing weight, where to even begin?

Dazler97

I'm 28 and 15 stone, 5ft 8" I was always 10 stone actually 9 stone before aged 23 , I'm on nightly meds that have made me seriously put the weight on so much but also it makes ya so so hungry and I could eat some much at night before sleep , and I know when i sleep on it it turns to fat as I'm not burning it off, I've general depression but this massive 50% weight gain over 5 years has definitely taken its toll and it's gotten me so so down as well , I just need some advice or guidance if you wanna say that to help me in the right direction, starting off from nothing basically and then build up over time, I do use the electric scooter to get down to work but I walk a little too but now that we're finally out of winter and spring has arrived with the longer evenings it's a good time to, I also wanna build up my exercise for Darkness into light for May , I know it's a 5km walk but even if I'm not completely there by may I will still do it etc

dmc17

https://www.boards.ie/discussion/2058400833/need-help-to-start-losing-weight-where-to-even-begin

The https://www.boards.ie/categories/fitness forum would probably be best suited for this. You should get some good advice there and best of luck with it!

Dazler97

https://www.boards.ie/discussion/comment/123245882#Comment_123245882

Thank you 😊 🙏

Book a GP appointment to get your blood and urine checked for cholesterol, glucose level etc. They'll check your blood pressure too - and maybe refer you to a dietitian. Really just change your diet and get active. Think about the way you're nourishing your body rather than losing weight - that will come last. It's hard to change full force from processed foods with high sugar and sodium to high-fibre, high lean protein, low saturated fat, low sugar, low salt - stick to it as much as you possibly can though (and keep remembering that junk food in excess is absolutely terrible for us - our liver, kidneys, pancreas, heart) but if you've just gotta have a sweet treat, have it (just not four of it 😊). Do not starve yourself but don't eat unless you're hungry. Cook your own meals - no matter how healthy some ready meals claim to be, they've lots of added salt. Limit alcohol, and drink plenty of water.

Cup

Yoi’ve got this if you want it. And you deserve it. It’s a bit of a pain at the beginning but calories in vs calories out. Be aware of what you’re eating, and get into walking. I know this is simple advice and easier said than done, but you can do it.

Dazler97

https://www.boards.ie/discussion/comment/123246440#Comment_123246440

Oh ye I don't eat many takeaways it's just once every 6 to 8 weeks really to be honest, it's the serious hunger I get when I take my night meds to help me sleep I could eat a horse 🐎 especially since they have been doubled since February last year from hospital so I will try my best and with the days getting longer it's gonna make it some what easier , I got my bloods done all good thankfully 😊 it's the sugar I need to cut down on , not eating as much chocolate or biscuits at night before sleep , I've even changed crisps so there not oily , just unfortunately if I keep going for another 15 years I'll have a heart attack and get diabetes which I really really don't want, I'm starting from scratch now walking more and then I can build it up as the weeks go on etc I'll even start swimming maybe around Easter or just after , I just use the electric scooter for work mainly as its 4km away and the buses don't always turn up on time etc but even that I'll introduce me walking maybe ¼ of it and scoot the rest and ½ onwards and go from there but it's getting the full motivation to do it , I don't drink anymore, it's been 6 years since I properly drank , can't stand the hangover , and meds stops me too, I ain't missing much anyway , I am a smoker but I always keep it between 7 and 10 a day a day , can't smoke anymore otherwise I feel sick and that's maybe a good thing 😊 ive low blood pressure which is good well better than high I guess , sorry this is really long to read I apologise

Dazler97

Thank you 😊 I'll try my best anyway and stick it out. Have to start slow as sudden change is too much and overwhelming etc so I think baby steps and work from there

No prob. Write away! I hear ya - I fecking love sugar. And I got a blood test for something unrelated about six months ago - inadvertently found out I'm pre diabetic. I'm carrying a few extra lbs all right but not significantly overweight, so I was shocked. Doc said you don't always have to be overweight to be diabetic.

Apart from Christmas indulgence, I've been doing all the good diet stuff, and I feel terrific. Energy levels superb. Weight is coming off, if slowly (although I'm a lot older than you so it will be slower anyway) and that's with only minimal exercise. Like you, I've started to up it with the (slightly!) improved weather and longer days. I'm more concerned about how I'm treating my body than with weight loss - this helps me feel more patient. I find organic (no added sugar or salt) peanut butter great as a filler.

Alkers

Do you do any physical activity currently? Start there, it should have a massive impact in overall wellbeing, not just weight loss.

You seem to blame a lack of exercise on the winter etc, it's not that bad in Ireland even s half decent jacket and umbrella and you could walk the 4km to work with practice.

Dazler97

https://www.boards.ie/discussion/comment/123246554#Comment_123246554

Ah yes that's not so bad , I shall keep doing what I'm doing reducing sugar etc and I hopefully will see results

Dazler97

I do a little bit but hoping to improve it over time, and yes even the 4km I will work on as well 😀

peacefullore

Currently in a similar situation, but a good bit bigger than yourself. 5'6 and around 19 stone (I haven't weighed myself in awhile), mainly put on after an unhealthy (to put it mildly) relationship. I had disordered eating habits in my teens that I used as an excuse for awhile but recently joined a gym and have been really enjoying exercising and trying out new healthier recipes.

First thing I did was calculate my TDEE (Total Daily Energy Expenditure) online. This basically gives you an idea of how many calories you should eat to maintain, gain or lose weight. For me I'm aiming for 2500 calories a day at the moment, but that will change when I become less ginormous.

I also allow myself extra calories if I exercise on a certain day mainly because I want to also build muscle. Also focusing on including protein for that reason, but it is also generally good for weight loss as it makes you feel fuller. 2 litres of water every day too.

The most important thing for me though has been discipline. It's as simple as. I'm tired of being big, so there are things I need to do every single day like walk at least 6,000 steps and be a little hungry at night. I have an off day, but these do not turn into off days or weeks or months anymore. I also don't beat myself up for mistakes, and an extra 100 calories will not kill me when I'm in a 500 calorie deficit. Deciding to change is a really important step, make sure you're keeping on top of it and you're halfway there!

Dazler97

https://www.boards.ie/discussion/comment/123350610#Comment_123350610

Yes I'm gonna do something similar as I'm gonna focas on 2,000 calories instead of 2,500 , that's recommended if one isn't active which I'm not but I'm working on that, bad thing is I need the meds so I'm working out other ways to even lose a few kgs and take it from there

CelticRambler

Are you interested in football? If so, maybe get in touch with MAN v FAT and see if they ever got around to setting up a club in Ireland (or maybe you're close enough to the North to join one there).

My son put on a huge amount of weight during lockdown (topped out at 120kg compared to myself and his brother who both hover around 75kg) but managed to shift the first 20kg over about two years thanks to that. Due to a change of job and location, he's had to pause his involvement since. Because it's based on teams, they need a certain minimum number of people to commit to a season's worth of matches, but also they won't take on more than a certain maximum number either per team, so that everyone gets the amount of exercise they've been promised.

Ash.J.Williams

https://www.boards.ie/discussion/2058400833/need-help-to-start-losing-weight-where-to-even-begin

Ok I've been losing a tonne of weight lately without really trying, I had a very serious accident and due to the injuries I find it difficult to exercise. A friend recommended EMS. here's what Google says "EMS, or Electro Muscle Stimulation, is an innovative way to exercise that stimulates your muscles using a high-tech training suit. So thats the first (i stand by the fact it does work)

Also due to meds, I now drink so much water I've lost the sugar craving and now the weight is falling off.

So basically do any sort of exercise or EMS.

Stop drinking fizzy drinks

Drink water

I also use prebiotic which help too

.

Dazler97

https://www.boards.ie/discussion/comment/123350788#Comment_123350788

Oh wow that's brilliant well done 😀 yes I don't drink fizzy drinks I mostly just drink tea and water , it's the hunger at night from my meds and when I eat then I'm just sleeping on it and since I'm not active it just turns to fat but I am gonna focas on more to lose weight but not over do it otherwise it will do my head in etc

ted1

I put about 30kg since Covid largely because I work from home now and don’t cycle to work every day.

I have lost 15kg since January by simply changing food intake

porridge/ overcoats for breakfast

mid morning snack = fruit

lunch = soup & chicken breast

mid-afternoon snack = fruit

dinner = normal meal with no carbs , is the rest of the family are having bolognaise or a curry I simply replace rice or pasta with a load of mixed leaves

Evening snack = protein yogurt

Snacks = sugar free jelly

Basically cut out carbs, see a doctor and a a dietician

Dazler97

https://www.boards.ie/discussion/comment/123351291#Comment_123351291

Oh fantastic that's brilliant, I find it difficult to stop habits so I have to start slowly and work from there 😀

peacefullore

https://www.boards.ie/discussion/comment/123350658#Comment_123350658

Completely get it, I have family members with PCOS and I myself have thyroid issues so I know weight loss is not easy for those of us with medical issues at all. Main thing is just tracking it, asking your doctor for help, and trying to change. Best of luck!

Dazler97

https://www.boards.ie/discussion/comment/123353701#Comment_123353701

Thank you 😊 🙏

swededmonkey

Bes to luck Dazler. Coming here looking for support is the first step. I wont add anything that already hasn't been mentioned, but I'd suggest not doing it alone. A dietician or nutrition coach could be a solid addition (budget depending) to keeping you accountable and on track. Given the effect your meds are having, they should be able to help you work around that.

Dazler97

https://www.boards.ie/discussion/comment/123397761#Comment_123397761

Yes I will do add that into consideration because honestly the meds do have alot to do with it as well , thank you 😊 🙏

tomstitch

I'm in an opposite situation. Planning on really going at it once my classes end, since I'm just skin and bones.