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Weight loss

M

MarkR77

TS Member
Team edit (Sazzle)

⚠ Content Warning: Sensitive topic - Weight loss & body image
This thread contains discussions around weight loss and body image.

You may wish to refrain from reading on, if you have concerns that this discussion may cause you distress.

Support resources: NHS (eating disorders) | NHS Live Well


Hi all,

I’ve always been a little bit on the heavy side, but I have been tasked with losing 4 stone for health reasons. That feels huge to me, and perhaps a little impossible.

I’ve started going on a walk before work each day, about 40mins or so, and then an evening stroll too. I’ve looked at the gym and swimming pool, but I’m not sure I can face the whole “fatty trying his best” thing (even though I know nobody cares really).

Suppose I’m reaching out so others can tell me I’m a wuss and just get on with it 😂

On the upside, I now have the dirt cheap Discovery Merlin Pass with the other half’s blessing - lots of walking, and strict orders to avoid the junk food.
 
Last edited by a moderator:
Stop being a wuss and just get on with it!
There you go.
Seriously, good luck mate.

Healthy eating, less fat and sugar...and the one that works for me when the weight piles on...pushbike, the older and inefficient the better.
Good luck, post progress on here!
 
Walking is great but dietary changes will make far more difference than any exercise (of course both are beneficial for health).

The key is making sustainable lifestyle changes rather than shock adjustments. Although if you drink alcohol then cutting that out will quickly have a noticeable impact.

Good luck!
 
MarkR77 said:
Hi all,

I’ve always been a little bit on the heavy side, but I have been tasked with losing 4 stone for health reasons. That feels huge to me, and perhaps a little impossible.

I’ve started going on a walk before work each day, about 40mins or so, and then an evening stroll too. I’ve looked at the gym and swimming pool, but I’m not sure I can face the whole “fatty trying his best” thing (even though I know nobody cares really).

Suppose I’m reaching out so others can tell me I’m a wuss and just get on with it 😂

On the upside, I now have the dirt cheap Discovery Merlin Pass with the other half’s blessing - lots of walking, and strict orders to avoid the junk food.
Click to expand...
If your that worried about a gym, just go towers and start jogging around the gardens.
(Not entirely joking there, I've seen a few groups exercising there)
 
MarkR77 said:
Hi all,

I’ve always been a little bit on the heavy side, but I have been tasked with losing 4 stone for health reasons. That feels huge to me, and perhaps a little impossible.

I’ve started going on a walk before work each day, about 40mins or so, and then an evening stroll too. I’ve looked at the gym and swimming pool, but I’m not sure I can face the whole “fatty trying his best” thing (even though I know nobody cares really).

Suppose I’m reaching out so others can tell me I’m a wuss and just get on with it 😂

On the upside, I now have the dirt cheap Discovery Merlin Pass with the other half’s blessing - lots of walking, and strict orders to avoid the junk food.
Click to expand...
Walking is all well and good, and it will help you maintain a healthy lifestyle, but it's not going to have much impact for weight loss or improving cardio-vascular health.

Although the advice is to engage in 30 mins of gentle exercise a day, raising your heart level enough to a point that you could just about hold a conversation, this is the minimum everybody ought to be doing.

If weight loss is the goal, then moderate exercise of 150 mins a week, or vigorous activity for 75 mins a week, will help you see results.

Importantly it's not about how exercise looks, it's about how you feel whilst you're doing it. It's not about being the fastest, the strongest, the most elegant, it's how much effort your body feels it's giving. It could be that speed walking, or walking quickly, for 40 mins a day is your moderate level at the moment, but obviously the goal is that you'll need to keep pushing yourself.

Take a look at health and fitness apps like WithU. They have a plethora of coaching programmes for people with a range of abilities and experience, that can help them achieve their goals without the need for fancy gym equipment. WithU in particular has a Couch to 5K programme in association with Park Run.
www.withuapp.com

WithU | The award-winning audio fitness app

Get moving with quick Daily Sessions, plus 1,500+ easy-to-follow audio workouts across 20+ disciplines, from HIIT and strength to running and Pilates.
www.withuapp.com www.withuapp.com

Don't neglect diet. No one's telling you that you must eat nothing but rabbit food for the rest of time, good habits won't stick that way. The easiest "win" is portion control. Don't snack between meals, drink water instead of flavoured drinks outside of mealtimes. The British Heart Foundation has a useful portion control guide to try and help:
www.bhf.org.uk

Food portions

What is the healthy amount of fruit and veg you need to eat to keep a balanced diet? Our portion guides are available to view online or download as a PDF.
www.bhf.org.uk www.bhf.org.uk

Make yourself accountable. Tell your friends and loved ones about your exercise plans, or your goals. Get them to nag you if you haven't completed your daily activity. Ask them to remind you to stop snacking. Give them meaningful updates.

Log and measure. Start keeping a record of the exercise you've completed, what you've eaten and weigh yourself at the same time each week. You don't have to publish these, it's a record for you to see how far you've come, how far you still have to go and what's working. It doesn't have to be a complete list or breakdown, it could be as simple as taking a photo of everything you've eaten in a day.

Most importantly. Well ******* done for getting this far. I'm really not kidding. It takes a lot to admit that there could be a problem, come up with a plan to improve and then share it with the world. I wish you all of the best, but I have a feeling you've got this.

Give us updates if you want and need; come back for reassurance when you're struggling.

🪿
 
The principle of the Slim Fast programme is a proven one. Would probably not recommend their shakes even though they taste good, others are better. I would recommend this as it is high in protein, which can help.

~200 calorie meal replacement shake, bar, etc.
~100 calorie snack/fruit.
~200 calorie meal replacement.
~100 calorie snack/fruit.
Proper, portion controlled meal of ~600-800 calories
~100 calorie snack/fruit.

Space these out relatively evenly, so it could be basically eating every two hours - which is quite good for the metabolism apparently.

Throw in exercise and hopefully it will become self motivating for you once you see and feel results.

Good luck.
 
MarkR77 said:
I’ve started going on a walk before work each day, about 40mins or so, and then an evening stroll too. I’ve looked at the gym and swimming pool, but I’m not sure I can face the whole “fatty trying his best” thing (even though I know nobody cares really).
Click to expand...
I could copy and paste this as my own words as I'm in exactly the same position.

I'm personally trying to approach it step by step. I've started going for regular walks and cutting down on the junk food (which is probably the biggest hurdle for me).

Swimming is a great form of exercise and I'm trying to hype myself up to join a gym with a pool to start swimming again (in my teen years I was a frequent confident swimmer). January will be the worst month to join a gym. They will be full of ‘new year new me’ people of which the majority will quit after a few weeks. I'm aiming to find a gym in Feb or March, work out quieter times and go on my days off, then build my confidence from there. January will be my ‘cut out junk food’ month.

I would say you're doing great getting moving. Any form of exercise if better than none! I'm in the same boat. I work in healthcare (should become a qualified nurse later this year fingers crossed I pass all my exams/assignments/don’t have a breakdown before September), and the advice I always give to patients I care for, don't think of the big goal at the end, make smaller goals as you go along. If you eat sweet treats 7 days a week, next week make that 6 days a week, the week after 5 days a week… you get the idea. Break it down into smaller goals and before you know it you will have lost weight before realising!
 
And get paid to walk and exercise by taking on a couple of local lawns and a dog walking job as a sideline...
 
I started weight training in my mid 30s and it resulted in a complete body transformation. I found it really satisfying seeing myself become stronger and more muscular and as a beginner you’ll get results quickly which is very motivating.

You can make good progress just doing three 30 minute sessions a week of something simple like 5X5 and resistance training is arguably the most effective form of fat loss. Plus you can listen to a podcast or music and the weather is irrelevant. If you have the means and space you can do it at home too so added convenience.
 
For weight loss the primary consideration has to be diet, exercise is also important but even quite strenuous exercise burns Shockingly few calories sadly.

If you have the patience then use a good TDEE calculator to work out your maintenance calories then aim to eat about 300 calories fewer each day using a calorie tracker. Remember though that as you lose weight your TDEE will drop so you need to recalculate regularly.

And I agree with Bowser resistance training is shown to increase metabolism and improve weight loss over cardio.

Finally I always go a little harder than 300 calories Monday to Friday so I can have a little more (and a drink) on Saturday so I still have some pleasure in life.
 
Thanks guys for such supportive replies and some genuinely helpful information.

I have been know to indulge a little at public houses, but I cut that enormously in 2024 (even going 15 weeks without a drop over summer), so that’s something I’m going to continue to reduce. I’ve realised in drinking less that I don’t actually like it all that much, so no idea why I still crack open a beer anyway.

Determined I’m going to smash this with both the food intake and the exercise. I shall let you all know how I‘m doing periodically, keep myself motivated.

Happy new year!
 
I know folk will tell you "get a dog, go for walks." Which is all good, however you are more likely to benefit not walking with a dog. When my brother had a heart attack, the nurse told him, yes it's good. But you constantly stopping for it to ****, **** and sniff (which it needs to do.) remember a dog walk should always more beneficial to the dog more than you. Plus, you will have to deal with other dogs owners.

Joining a gym is a positive step. Keeping positive about going is the hardest bit. Especially during the summer. Getting and staying in routine is the hardest bit. When I went, I used the time to keep updated with my podcast listening. I struggle to listen to music when training. If you can afford get a PT and they can keep you going and motivativated.

Couch to 5k is good. Again, sticking to a routine is major thing.

Start doing smaller things. Walk to the shop. Have a thought of leaving the car at home. RSPB sites history places are boss. Towers will be good if they allowed to just walk the site. The theme park tends to get in the way.
 
Slugjc said:
I know folk will tell you "get a dog, go for walks." Which is all good, however you are more likely to benefit not walking with a dog. When my brother had a heart attack, the nurse told him, yes it's good. But you constantly stopping for it to ****, **** and sniff (which it needs to do.) remember a dog walk should always more beneficial to the dog more than you. Plus, you will have to deal with other dogs owners.
Click to expand...

Depends on the breed and the dogs personality. Plenty of people go jogging or cycling with their faithful companion but I agree it’s not a “solution” in of itself.

I think the main benefit of an active dog is they force you to go for those walks twice a day no matter the weather or your energy levels when you otherwise might put it off.
 
Bowser said:
Depends on the breed and the dogs personality. Plenty of people go jogging or cycling with their faithful companion but I agree it’s not a “solution” in of itself.

I think the main benefit of an active dog is they force you to go for those walks twice a day no matter the weather or your energy levels when you otherwise might put it off.
Click to expand...

Depends on the dog. I had a mal that would go for miles. But loved a sniff.

Now I have a epileptic dog that can do it. But I don't want to be miles from home with her in a pre fit state.
 
Right on cue to match my Dad's metabolism, I started seriously, visibly gaining weight earlier in 2024. Not only did it put a few pairs of trousers out of commission, but I really hated the feeling of being notably heavier, which, daft as it sounds, I wasn't ready for. I have always stayed active. Swimming has long since been my main source of exercise, two or three times a week, even before a serious and completely absurd leg injury*. I also walk my dog for at least an hour most days, listening to albums and podcasts. However, it became clear that this wasn't enough to keep the weight off any longer.

I'm not really into gym culture or musclebound business, so I had to change my diet. I cut out bread and cheese, swapped out biscuits for nuts and more fruit, and tried my hardest to slow down on pints. My taste in dinner is very much chicken or salmon with rice and veg, so I simply doubled down on that kind of thing, saving indulgent meals for restaurants, which I ate less of due to being painfully skint for the most part of the year. Fortunately, this has all worked, and I can now once again easily observe my own genitals while standing in the shower. But my weight will definitely always be a minor battle going forward, beginning today, as many of those stated tactics have inevitably flown out the window over Christmas....
 
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