Struggling with weight loss

This topic contains 4 replies, has 5 voices, and was last updated by Tuchorks 2 weeks, 2 days ago.

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Britishgoose01

8:59 am
8 Jul 24
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Advice…
I work 5 days in a gatehouse, so work alone for 12+hrs a day, we get no breaks, can’t leave. In last year its got v quiet, to pass time we’d drink aalsorts, then you’d have snack. In the time period I gained alot, the other guys on opposite shifts got even bigger so am assuming they did the same as me.
I saw myself…and was ashamed,
Last 3 months decided to diet.
No bread,
Nothing at all with added sugar
Then most stuff without sugar
Now if it has sugar or sweetners in not allowed to eat.
Only thing is natural honey bug dnt really like it.
No cereals
No potatoes
Nothing fried, if I fry its coconut oil
Mass salads as I grow my own stuff,
Make sugar free coleslaw only have a bit
Homemade mayo
V little fruit, mostly melon
Red meat and fish.
No sweets,biscuits,crisps,Nothing sweet at all.
I bought a treadmill, we have weights.
Am 6ft 5 and not gonna lie Ive only lost 3stone(dnt know any other weight measurement)

I’m trying to do whatever I can at work, even if it’s only walking about. Home is the treadmill and what DIY needs doing.
Also am a full time law student so also studying aswell which stops the weekends. I try walk instead of drive, we do hikes occasionally,
I need to lose more, anyone got any ideas. I know fasting does help but as I’ve been advised not yet, I’ve been told I need to lose more before I’d be able to safely fast….
Anyone got any suggestions on everything.

Mr Data

2:30 pm
8 Jul 24
Permalink

Hi Britishgoose01,

You are obviously already doing a lot – the only other obvious suggestion would be to try to minimise your intake of ultra processed foods (not easy because they are cheap and tasty, but very bad for your gut biome) and to try to have 30 different types of plant in your diet each week (plants include spices, herbs, beans, nuts, seeds, fruit and vegetables). I admit I struggle to get to 19 or 20, but I’m not keen on many vegetables.

For what it is worth I did the original 5:2 version of this diet for 10 years and lost over 2.5 stone in the first 6 months, which stayed lost. In addition, I then started following the Zoe diet guide as well about 18 months ago and have lost another 7lbs. When I started my BMI was 26.9, it’s now down at around 21.5 to 22.0.

Hope this may help, and the best of luck with it.

mia_davis

6:36 am
29 Jul 24
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I want to note that the most important thing in terms of weight loss is the issue of nutrition. To do this, you need to develop a clear plan of what you want to achieve and then clearly define a diet.

JourneyToSlim

2:39 am
25 Sep 24
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It sounds like you’ve made significant changes already, and it’s great that you’re focused on your health! Here are some suggestions to help you continue on your weight loss journey while considering your unique circumstances.

So, I have compiled these suggestions and hopefully you can try working on this.

Watch your Nutrition

1.Portion Control: Even with healthy foods, managing portions can make a big difference. Consider using smaller plates or bowls to help control serving sizes.
2.Healthy Snacks: If you’re craving snacks, try low-calorie options like raw veggies, nuts (in moderation), or air-popped popcorn. These can help satisfy cravings without added sugars or unhealthy fats.
3.Meal Prep: Prepare meals ahead of time so you can grab something healthy during your shifts. Having options ready can help prevent impulse snacking.
4.Hydration: Ensure you’re drinking plenty of water throughout the day. Sometimes thirst is mistaken for hunger. Herbal teas can also be a great option.
5.Mindful Eating: When you do eat, try to be present and avoid distractions. This can help you enjoy your food more and recognize when you’re full.

Exercise Suggestions:

1.Add More Movement: Since you’re at work for long hours, look for opportunities to add more movement. Simple exercises like squats, calf raises, or even stretching can be effective and can be done discreetly.
2.Interval Training: On your treadmill, consider incorporating interval training (short bursts of higher intensity followed by lower intensity). This can be more effective for burning fat and improving cardiovascular fitness.
3.Strength Training: Using weights can help build muscle, which burns more calories at rest. Aim for a balanced routine that targets all major muscle groups.

Study Suggestions:

1.Manage Stress: Studying law can be stressful. Consider stress-relief techniques like meditation or deep breathing exercises. Stress can impact weight loss efforts.
2.Stay Consistent: Weight loss takes time, and consistency is key. Celebrate small victories and remind yourself that progress is progress, no matter how slow.

Since you’ve mentioned fasting, you might want to consult with your family doctor to see if there’s a safe way to add it into your routine in the future.
Remember, it’s important to find a balance that works for you and to prioritize your overall well-being. Good luck on your journey!

Tuchorks

7:36 am
5 Nov 24
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I can relate to the struggle of weight loss, especially when work can be isolating and snacks are tempting. I used to work long hours too, and I found that keeping healthy snacks on hand helped me a lot. Maybe try packing some nuts or cut veggies to munch on during your shifts?