Hi, Im in my early 40's and quit smoking 2 years ago. When I quit, I gained a considerable amount of weight that I can't seem to shift. I'm a single mum, working at a desk job and I admit Im not making the healthiest food choices but not terrible either. I'm time poor and tired, overworked.
I need to lose 25 kgs.
Walking hurts, exercise hurts. As in constantly sore because Im so unfit.
I'm always tired.
I feel trapped in this body and every time I try to exercise its just so unenjoyable and painful I give up after a few weeks.
My food choices aren't the best, lots of lattes, sometimes prepackaged food or fast food. I don't eat extremely unhealthy, but my metabolism is so slow that anything makes me gain weight.
I know I need to move more but how? Last year I lost 10 kilos by walking and running. I never felt better with exercising, I was constantly in pain with sore muscles and it got to a point I injured myself with all the walking, my thigh felt like I had a pulled muscle so was limping and thats when I gave up ... I gained all the weight back.
Its like my body hates me for exercising. Does the sore muscles ever go away? Should I have pushed through?
I've tried Saxenda - was a huge waste of money.
Ive tried lowcarb - it's effective but not sustainable as its not something I want to do for the rest of my life.
Got bloodwork done - everything is normal.
I just don't know what to do. Ive thought about going to a PT but do they do meal plans? And will it cater to my life? Im so overworked, barely have any time to mysef and when i have some time off im just tired and want to chill watching tv (is this because im overweight? This complete lack of energy?) or i have to clean the house. It's like to fit in exercise I have to get up at 4:30am and can I even do that as a lifestyle? Omg so over this. I hate my body.
Sorry for the rant. Im feeling so trapped in my fatness.
12 Replies
Don’t go to a PT, some do write meal plans but it’s often based on fads. I gained weight following a couple of PTs meal plans. Not happy!
I will now only speak to a registered practicing dietitian. It was surprisingly cheap and they wrote a plan that worked for me. Helped me problem solve parts of my day that were difficult etc.
I liked swimming to get me started on exercise (easy on the joints) but if walking works for you, do that, but build up slower. Make sure you are wearing appropriate footwear. Start at the lowest level. That might mean a walk around one block.
You may want to speak to your GP about what types of pain you are having. Things like bursitis can cause pain that doesn’t go away but it can be treated very easily.
You don’t need to move. Gentle exercise will make you feel better, something like swimming, light walking in good supportive shoes, or gentle yoga stretching to start.
But To lose weight you just have to be in a calorie deficit. That is how you will lose weight. So you have to count calories, and be consistently in a deficit, and you will lose weight.
Now if you’re having lattes all day then you’ll find you’re still super hungry when you hit your calorie limit. So here’s where healthy choices come in- if you have a Filling breakfast like porridge and fruit, you’ll feel full longer. If you have a salad roll for lunch you’ll feel full, if you have a dinner of chicken and lots of veggies, you’ll be in a calorie deficit (could still have a cup of tea and a mini choc at night) but you’ll feel full, see results, and won’t be tempted to have a blow out and fall off the wagon.
Get a calorie counting app and start looking at the calories in everything you’re eating.
Go keto babe. Fat adaptation stops hungers . I'm 58kg from 91kg in 17 months . I only do yoga/pilates/ barre 30mins every two days
Remember, almost all fruit and half veggies contain sugar leading to hunger. Sugar ( carbs) increase hunger.
I tired everything and it’s hard. Dr ended up giving me Ozempic, which has been amazing but there is a shortage at the moment and diabetics are priority for this but once it is stocked and available, give it a try. It will help get you back into the motivation and on the right path. I average a loss of 1 kgs per week on it. It suppresses my appetite. It’s been amazing and it should available soon.
Cut back your food portions and go for walks nightly or in the morning.
BEFORE ANYONE COMES AT ME.. DIABETICS ARE AND ALWAYS SHOULD BE PRIORITY FOR THIS INJECTION. IT WORKS AND AVAILABLE IN MANY COUNTRIES FOR WEGHT LOSS AND WILL BE BACK SOON IN AUSTRLALIA FOR WEIGHTLOSS.
Weight loss is 80% diet and 20% exercise. Make small changes to your diet
cut sugar in your coffee for monk fruit sweetener,
diet cordial helped me cut out soft drink and helped increase water intake,
instead of a packet of chips or biscuits have a few hard boiled eggs ready in the fridge or some popcorn,
adding more lean protein to your meals will also help you feel full for longer and reduce snacking.
I downloaded a calorie counting app to see how much I was actually putting in to my body and then started making achievable goals of how many calories I would allow myself to eat that day. Regardless of the diet you choose you have to be in a calorie deficit to lose weight (be burning more calories than your putting into your body)
Concentrate on your diet first, when its fueled with good food you'll have more energy to do other things, and then start small with walks around the block or a bit of yoga before Netflix.
Honestly, go back to basics.
Food; half plate veggies, quarter plate carbs and quarter plate protein.
Walking is the best exercise as it’s our default function. Walking can be easy, park your car a block away From work or school and start small.
I’d see a physio about your pains and get them to help you.
Change your habits slowly and avoid all fads.
This sounds like me! If you need help with meal plans see a dietician, you can usually get a discounted consult fee if you get a referral through a care plan from your GP. I went to physio to help with building strength so that exercise didn't cause injury. It was a slow road but my flexibility and strength improved.
I have 50 kgs to lose. ive now lost 11 in 9 weeks.
I tried Saxanda and it made me feel like shit and when i stopped i gained all the weight back.
I am now on Ozempic and that is a once a week injection, smaller needle and doesn't have any side effects for me or people i know that have been using it. It makes you eat less and i register that i am full alot quicker than what i usually would.
You need to be in calorie deficit, that seems to be working for me with this injection. I haven't done any exercise yet because i have a stuffed back and i sit working for 7.5 hrs a day too. So ive lost the 11 so far just by having a banana and 2 black coffees (spread out over a couple of hours) in the morning , i get high protein milk and have healthy mummy smooothie powder with that and blend it up. that keeps me full and then i have dinner and i have whatever i am making for the family i just dish myself up a smaller portion than what i used to have and i register when i am full and i need to stop eating. Hopefully once i lose more , ill just start introducing light walking, but yeah at the moment that is what i have done and its working, i have a huge ways to go, but im not feeling like im on a diet because im not saying i can't have things if i want them i just eat them in small portion as my dinner or my lunch if im going out or something and stay consistent by continuing the other routine every other day. Its all in the mind, once you get that moment of yep its happening it'll happen. Speak to your GP about Ozempic
YOU CAN'T OUTRUN THE FORK!!
Start with a fit ball to sit on at work/home. Solfly bob up and down, role ur hips. When watching tv, when an add is on, do squats, pushups against the wall. Start with small walks, even just 5min walks and slowly increase the times. I suffer chronic pain, so I understand. Perhaps join you local pool, and walk laps at the shallow end as it's low impact.
Weight loss is 80% movement, and 20% diet.