Rebooting Your Life
Discussion
Hello OP - I am in the middle of my fitness renaissance and its certainly improved my mental wellbeing. These are some things I have done that are working well for me - I am 25kg down so far.
Intermittent fasting, I would recommend doing 16:8. The best part is that you dont have to have tiny meals.
Reduce sugar and refined carbs. Dont be afraid of some natural fat (by natural I mean butter, olive oil some cream, chicken thighs etc).
In the morning I end my shower with cold water, I worked up to a minute and it invigorates me. Its also made my skin smoother as a little bonus.
Try weight lifting, it makes you feel better, and being/looking stronger will only help with the ladies. Do this and, at separate times, perhaps 3-4 walks on an empty stomach in the morning.
Book yourself something that requires you to fit into something - my first was a holiday and I was NOT going to require a seatbelt extender. I made it. My next thing is in August I'm going jet skiing and must fit into the hire wetsuit. This is a fun way to make you accountable.
Intermittent fasting, I would recommend doing 16:8. The best part is that you dont have to have tiny meals.
Reduce sugar and refined carbs. Dont be afraid of some natural fat (by natural I mean butter, olive oil some cream, chicken thighs etc).
In the morning I end my shower with cold water, I worked up to a minute and it invigorates me. Its also made my skin smoother as a little bonus.
Try weight lifting, it makes you feel better, and being/looking stronger will only help with the ladies. Do this and, at separate times, perhaps 3-4 walks on an empty stomach in the morning.
Book yourself something that requires you to fit into something - my first was a holiday and I was NOT going to require a seatbelt extender. I made it. My next thing is in August I'm going jet skiing and must fit into the hire wetsuit. This is a fun way to make you accountable.
I can't offer any more other than to say that the PH community can offer real support and it's amazing to see people that care enough to write messages of support and share their experiences.
We are all going through some challenging things in life and its great to see people supporting each other.
We are all going through some challenging things in life and its great to see people supporting each other.
As far as I understand, the problem is money, company, and being tired. Everything else appears fine, in your words.
Tackle each one separately, in order of priority.
You said you're happy, that is the main thing. Keep that bit strong and the rest will follow.
There are people who will envy your position so that's something to feel good about.
Personally, if it were me, I'd take on the being tired bit first. Then company. Then money. You don't need money to address any of those other things.
Tackle each one separately, in order of priority.
You said you're happy, that is the main thing. Keep that bit strong and the rest will follow.
There are people who will envy your position so that's something to feel good about.
Personally, if it were me, I'd take on the being tired bit first. Then company. Then money. You don't need money to address any of those other things.
What an honest and refreshing post. It resonated a lot with me. There is some great advice on here. But you need to find what works for you. Getting out of the rut is challenging. It took me years. I still have some relapses. Namely, tiredness, can't be arsed attitude, jacking in a job and trying something else, to pilling on a load of weight.
I've found what worked for me:
Exercise
Walking is good. Put a podcast/audiobook on and start with at least 3 miles. However, motivation is key. Crap weather and it is all too easy to bin it off and plonk yourself on the sofa.
I would suggest joining a gym if you can. Like another poster here I loathe going then enjoy it. Start small. If you hate walking/slightly jogging on a treadmill ( I did) then try the cross trainer/bike/rower. For me, it was the cross-trainer. Did nothing else for 6 weeks. Slowing increasing the time and resistance. Set myself little goals each week just to do that extra minute. I then moved to the treadmill and was shocked I could run for 30 minutes. Burns more calories too. Then try some resistance training. If you haven't got the first clue there are a lot of instructors around you can ask. If you're afraid of looking a tit, book a few personal training sessions at another gym miles away. At least they show you how to do it properly.
Diet.
For me, it was one meal a day. Whatever I liked, within reason. Large portion but not humongous. No takeaway. Or if I was peckish at lunch and bought a meal deal, I would have no carbs in the evening and try to keep it to a small portion. It's amazing how your appetite adjusts. Saturday night was the night off and pub.
The weight never dropped off quickly, but I consistently dropped 2/3lbs/week. Before I knew it dropped from 16st to 12.5st in 5 months. I am a bit shorter than you!
Mindset.
Please give yourself a break. Be nice to yourself. You've brought up 4 kids. You get on with people and they like you. Don't loathe your appearance. Work with what you've got. So for me, I try to dress smart/stylish even when WFH and just nipping the shop. Buy clothes that fit you now. Not the size you want to be. Go to Pinterest for inspiration for age/size. If you have a beard I would shape it every day. A little bit of moisturiser and a splash of aftershave. I felt ridiculous doing this for a few weeks but you start to feel good. People compliment you more. And you never know who you might meet on that walk or across the supermarket aisle.
Try and enjoy simple things. I love to cook and have friends/family over on a Sunday. Maybe do a bit of DIY in the house if it's cosmetic. A simple paint job? Buy a knackered piece of furniture off eBay and learn to restore it.
Set yourself a goal each day. Start small. It could be something as simple as a 20-minute walk at lunch.
Good luck.
I've found what worked for me:
Exercise
Walking is good. Put a podcast/audiobook on and start with at least 3 miles. However, motivation is key. Crap weather and it is all too easy to bin it off and plonk yourself on the sofa.
I would suggest joining a gym if you can. Like another poster here I loathe going then enjoy it. Start small. If you hate walking/slightly jogging on a treadmill ( I did) then try the cross trainer/bike/rower. For me, it was the cross-trainer. Did nothing else for 6 weeks. Slowing increasing the time and resistance. Set myself little goals each week just to do that extra minute. I then moved to the treadmill and was shocked I could run for 30 minutes. Burns more calories too. Then try some resistance training. If you haven't got the first clue there are a lot of instructors around you can ask. If you're afraid of looking a tit, book a few personal training sessions at another gym miles away. At least they show you how to do it properly.
Diet.
For me, it was one meal a day. Whatever I liked, within reason. Large portion but not humongous. No takeaway. Or if I was peckish at lunch and bought a meal deal, I would have no carbs in the evening and try to keep it to a small portion. It's amazing how your appetite adjusts. Saturday night was the night off and pub.
The weight never dropped off quickly, but I consistently dropped 2/3lbs/week. Before I knew it dropped from 16st to 12.5st in 5 months. I am a bit shorter than you!
Mindset.
Please give yourself a break. Be nice to yourself. You've brought up 4 kids. You get on with people and they like you. Don't loathe your appearance. Work with what you've got. So for me, I try to dress smart/stylish even when WFH and just nipping the shop. Buy clothes that fit you now. Not the size you want to be. Go to Pinterest for inspiration for age/size. If you have a beard I would shape it every day. A little bit of moisturiser and a splash of aftershave. I felt ridiculous doing this for a few weeks but you start to feel good. People compliment you more. And you never know who you might meet on that walk or across the supermarket aisle.
Try and enjoy simple things. I love to cook and have friends/family over on a Sunday. Maybe do a bit of DIY in the house if it's cosmetic. A simple paint job? Buy a knackered piece of furniture off eBay and learn to restore it.
Set yourself a goal each day. Start small. It could be something as simple as a 20-minute walk at lunch.
Good luck.
Edited by Leopard86 on Friday 19th April 16:10
Leopard86 said:
What an honest and refreshing post. It resonated a lot with me. There is some great advice on here. But you need to find what works for you. Getting out of the rut is challenging. It took me years. I still have some relapses. Namely, tiredness, can't be arsed attitude, jacking in a job and trying something else, to pilling on a load of weight.
I've found what worked for me:
Exercise
Walking is good. Put a podcast/audiobook on and start with at least 3 miles. However, motivation is key. Crap weather and it is all too easy to bin it off and plonk yourself on the sofa.
I would suggest joining a gym if you can. Like another poster here I loathe going then enjoy it. Start small. If you hate walking/slightly jogging on a treadmill ( I did) then try the cross trainer/bike/rower. For me, it was the cross-trainer. Did nothing else for 6 weeks. slowing increasing the time and resistance. Set myself little goals each week just to do that extra minute. I then moved to the treadmill and was shocked I could run for 30 minutes. Burns more calories too. Then try some resistance training. If you haven't got the first clue there are a lot of l instructors around you can ask. If you're afraid of looking at a tit book a few personal training sessions at another gym miles away. At least they show you how to do it properly.
Diet.
For me, it was one meal a day. Whatever I liked, within reason. Large portion but not humongous. No takeaway. Or if I was peckish at lunch and bought a meal deal, I would have no carbs in the evening and try to keep it to a small portion. It's amazing how your appetite adjusts. Saturday night was the night off and pub.
The weight never dropped off quickly, but I consistently dropped 2/3lbs/week. Before I knew it dropped from 16st to 12.5st in 5 months. I am a bit shorter than you!
Mindset.
Please give yourself a break. Be nice to yourself. You've brought up 4 kids. You get on with people and they like you. Don't loathe your appearance. Work with what you've got. So for me, I try to dress smart/stylish even when WFH and just nipping the shop. Buy clothes that fit you now. Not the size you want to be. Go to Pinterest for inspiration for age/size. If you have a beard I would shape it every day. A little bit of moisturiser and a splash of aftershave. I felt ridiculous doing this for a few weeks but you start to feel good. People compliment you more. And you never know who you might meet on that walk or across the supermarket aisle.
Try and enjoy simple things. I love to cook and have friends/family over on a Sunday. Maybe do a bit of DIY in the house if it's cosmetic. A simple paint job? Buy a knackered piece of furniture off eBay and learn to restore it.
Set yourself a goal each day. Start small. It could be something as simple as a 20-minute walk at lunch.
Good luck.
Excellent post. Do what works for you. I lost a lot of weight without any fasting but cut drink and junk and did a lot of exercise (cycling, running and PT). Enjoy the process. Do not obsess over the end goal.I've found what worked for me:
Exercise
Walking is good. Put a podcast/audiobook on and start with at least 3 miles. However, motivation is key. Crap weather and it is all too easy to bin it off and plonk yourself on the sofa.
I would suggest joining a gym if you can. Like another poster here I loathe going then enjoy it. Start small. If you hate walking/slightly jogging on a treadmill ( I did) then try the cross trainer/bike/rower. For me, it was the cross-trainer. Did nothing else for 6 weeks. slowing increasing the time and resistance. Set myself little goals each week just to do that extra minute. I then moved to the treadmill and was shocked I could run for 30 minutes. Burns more calories too. Then try some resistance training. If you haven't got the first clue there are a lot of l instructors around you can ask. If you're afraid of looking at a tit book a few personal training sessions at another gym miles away. At least they show you how to do it properly.
Diet.
For me, it was one meal a day. Whatever I liked, within reason. Large portion but not humongous. No takeaway. Or if I was peckish at lunch and bought a meal deal, I would have no carbs in the evening and try to keep it to a small portion. It's amazing how your appetite adjusts. Saturday night was the night off and pub.
The weight never dropped off quickly, but I consistently dropped 2/3lbs/week. Before I knew it dropped from 16st to 12.5st in 5 months. I am a bit shorter than you!
Mindset.
Please give yourself a break. Be nice to yourself. You've brought up 4 kids. You get on with people and they like you. Don't loathe your appearance. Work with what you've got. So for me, I try to dress smart/stylish even when WFH and just nipping the shop. Buy clothes that fit you now. Not the size you want to be. Go to Pinterest for inspiration for age/size. If you have a beard I would shape it every day. A little bit of moisturiser and a splash of aftershave. I felt ridiculous doing this for a few weeks but you start to feel good. People compliment you more. And you never know who you might meet on that walk or across the supermarket aisle.
Try and enjoy simple things. I love to cook and have friends/family over on a Sunday. Maybe do a bit of DIY in the house if it's cosmetic. A simple paint job? Buy a knackered piece of furniture off eBay and learn to restore it.
Set yourself a goal each day. Start small. It could be something as simple as a 20-minute walk at lunch.
Good luck.
Chainsaw Rebuild said:
Hello OP - I am in the middle of my fitness renaissance and its certainly improved my mental wellbeing. These are some things I have done that are working well for me - I am 25kg down so far.
Intermittent fasting, I would recommend doing 16:8. The best part is that you dont have to have tiny meals.
Reduce sugar and refined carbs. Dont be afraid of some natural fat (by natural I mean butter, olive oil some cream, chicken thighs etc).
In the morning I end my shower with cold water, I worked up to a minute and it invigorates me. Its also made my skin smoother as a little bonus.
Try weight lifting, it makes you feel better, and being/looking stronger will only help with the ladies. Do this and, at separate times, perhaps 3-4 walks on an empty stomach in the morning.
Book yourself something that requires you to fit into something - my first was a holiday and I was NOT going to require a seatbelt extender. I made it. My next thing is in August I'm going jet skiing and must fit into the hire wetsuit. This is a fun way to make you accountable.
this is a great post Intermittent fasting, I would recommend doing 16:8. The best part is that you dont have to have tiny meals.
Reduce sugar and refined carbs. Dont be afraid of some natural fat (by natural I mean butter, olive oil some cream, chicken thighs etc).
In the morning I end my shower with cold water, I worked up to a minute and it invigorates me. Its also made my skin smoother as a little bonus.
Try weight lifting, it makes you feel better, and being/looking stronger will only help with the ladies. Do this and, at separate times, perhaps 3-4 walks on an empty stomach in the morning.
Book yourself something that requires you to fit into something - my first was a holiday and I was NOT going to require a seatbelt extender. I made it. My next thing is in August I'm going jet skiing and must fit into the hire wetsuit. This is a fun way to make you accountable.
Good luck OP - more people routing for your success than you'll realise.
What an honest and refreshing post. It resonated a lot with me. There is some great advice on here. But you need to find what works for you. Getting out of the rut is challenging. It took me years. I still have some relapses. Namely, tiredness, can't be arsed attitude, jacking in a job and trying something else, to pilling on a load of weight.
I've found what worked for me:
Exercise
Walking is good. Put a podcast/audiobook on and start with at least 3 miles. However, motivation is key. Crap weather and it is all too easy to bin it off and plonk yourself on the sofa.
I would suggest joining a gym if you can. Like another poster here I loathe going then enjoy it. Start small. If you hate walking/slightly jogging on a treadmill ( I did) then try the cross trainer/bike/rower. For me, it was the cross-trainer. Did nothing else for 6 weeks. slowing increasing the time and resistance. Set myself little goals each week just to do that extra minute. I then moved to the treadmill and was shocked I could run for 30 minutes. Burns more calories too. Then try some resistance training. If you haven't got the first clue there are a lot of l instructors around you can ask. If you're afraid of looking at a tit book a few personal training sessions at another gym miles away. At least they show you how to do it properly.
Diet.
For me, it was one meal a day. Whatever I liked, within reason. Large portion but not humongous. No takeaway. Or if I was peckish at lunch and bought a meal deal, I would have no carbs in the evening and try to keep it to a small portion. It's amazing how your appetite adjusts. Saturday night was the night off and pub.
The weight never dropped off quickly, but I consistently dropped 2/3lbs/week. Before I knew it dropped from 16st to 12.5st in 5 months. I am a bit shorter than you!
Mindset.
Please give yourself a break. Be nice to yourself. You've brought up 4 kids. You get on with people and they like you. Don't loathe your appearance. Work with what you've got. So for me, I try to dress smart/stylish even when WFH and just nipping the shop. Buy clothes that fit you now. Not the size you want to be. Go to Pinterest for inspiration for age/size. If you have a beard I would shape it every day. A little bit of moisturiser and a splash of aftershave. I felt ridiculous doing this for a few weeks but you start to feel good. People compliment you more. And you never know who you might meet on that walk or across the supermarket aisle.
Try and enjoy simple things. I love to cook and have friends/family over on a Sunday. Maybe do a bit of DIY in the house if it's cosmetic. A simple paint job? Buy a knackered piece of furniture off eBay and learn to restore it.
Set yourself a goal each day. Start small. It could be something as simple as a 20-minute walk at lunch.
Good luck.
I've found what worked for me:
Exercise
Walking is good. Put a podcast/audiobook on and start with at least 3 miles. However, motivation is key. Crap weather and it is all too easy to bin it off and plonk yourself on the sofa.
I would suggest joining a gym if you can. Like another poster here I loathe going then enjoy it. Start small. If you hate walking/slightly jogging on a treadmill ( I did) then try the cross trainer/bike/rower. For me, it was the cross-trainer. Did nothing else for 6 weeks. slowing increasing the time and resistance. Set myself little goals each week just to do that extra minute. I then moved to the treadmill and was shocked I could run for 30 minutes. Burns more calories too. Then try some resistance training. If you haven't got the first clue there are a lot of l instructors around you can ask. If you're afraid of looking at a tit book a few personal training sessions at another gym miles away. At least they show you how to do it properly.
Diet.
For me, it was one meal a day. Whatever I liked, within reason. Large portion but not humongous. No takeaway. Or if I was peckish at lunch and bought a meal deal, I would have no carbs in the evening and try to keep it to a small portion. It's amazing how your appetite adjusts. Saturday night was the night off and pub.
The weight never dropped off quickly, but I consistently dropped 2/3lbs/week. Before I knew it dropped from 16st to 12.5st in 5 months. I am a bit shorter than you!
Mindset.
Please give yourself a break. Be nice to yourself. You've brought up 4 kids. You get on with people and they like you. Don't loathe your appearance. Work with what you've got. So for me, I try to dress smart/stylish even when WFH and just nipping the shop. Buy clothes that fit you now. Not the size you want to be. Go to Pinterest for inspiration for age/size. If you have a beard I would shape it every day. A little bit of moisturiser and a splash of aftershave. I felt ridiculous doing this for a few weeks but you start to feel good. People compliment you more. And you never know who you might meet on that walk or across the supermarket aisle.
Try and enjoy simple things. I love to cook and have friends/family over on a Sunday. Maybe do a bit of DIY in the house if it's cosmetic. A simple paint job? Buy a knackered piece of furniture off eBay and learn to restore it.
Set yourself a goal each day. Start small. It could be something as simple as a 20-minute walk at lunch.
Good luck.
Chainsaw Rebuild - some great numbers there, you're smashing it for sure. Still not 100% on the fasting, even intermittenly, but agree with the target incentive.
xx99xx - good advice and yes, the tiredness needs to be tackled first. It seems odd to say but I think doing more will actually make me less tired, maybe not initially of course but after a couple of weeks of walking, I'm sure I'll sleep better and also be less tired during the day. My sleep is terrible but that is more likely caused by my weight, my age (having to get up in the night) and levels of stress which although manageable, I do find myself being unable to drop off some nights because of mind chatter.
gerradi - Thanks for the post - the dog and the volunteer may have to wait; as before I'm not sure I want to commit to looking after one and also, I'm initially going to start decluttering my life of what is pointless/time consuming/negative before then gradually rebuilding. I volunteer at a local football club which takes several hours a week but it really has almost broken me this season with a lack of support from the club, the weather playing havoc with the fixture lists etc. Not against volunteering but maybe not just yet.
The Selfish Gene, kestonian and jasonrobertson86 - thanks for the support.
Leopard86 - thanks for taking the time to post. Walking WILL be my saviour, I know it, as I genuinely enjoy it. Sticking on a podcast or some music while walking has never been a problem for me, even with the weather. As mentioned higher up, I need to start dropping stuff out of my life as I don't get the time to do this stuff any more because other stuff gets in the way. My commute can be 45 minutes to an hour each day and I've started listening to music rather than 5Live as I find it is more positive, does that make sense?
Love the ideas on DIY. I am truly terrible at DIY, I can put paint on the wrong way around and can't even wire a plug so that should be interesting. I'm going to get shot of a lot of furniture and maybe look at getting my brush out afterwards; shed is brim full with stuff so will maybe look at clearing the house of items I don't use/need and getting a rubbish clearance firm to come in and take it. I only have a Focus hatchback so would take me a thousand trips to the tip to get shot; while it is money I could do with, it's false economy IMO to use all that time travelling across to tip and back.
Have decided two things since starting this thread. One is the amount of weight I'd like to lose - I'd like to shed 7 stone 2 pounds which sounds precise and it is for a reason - it's a hundred pounds in total. I was 15 stone 6 when I loved up to Bristol and IMO, I looked good. That's still overweight according to many references but for me, it's a weight I look and feel good at.
Second thing is that I am considering setting up a Twitter account and posting daily on there for more support. I'd still post very regularly on here, maybe two or three times a week once I've started but Twitter opens up to a different audience too. I'm already on there and have c. 1,500 followers but would maybe look at doing this anonymously so that I can be brutally honest. Realise I'm also opening myself up for possible abuse too but I'm strong enough to handle that, I think.
Appreciate as always, everyone's support.
xx99xx - good advice and yes, the tiredness needs to be tackled first. It seems odd to say but I think doing more will actually make me less tired, maybe not initially of course but after a couple of weeks of walking, I'm sure I'll sleep better and also be less tired during the day. My sleep is terrible but that is more likely caused by my weight, my age (having to get up in the night) and levels of stress which although manageable, I do find myself being unable to drop off some nights because of mind chatter.
gerradi - Thanks for the post - the dog and the volunteer may have to wait; as before I'm not sure I want to commit to looking after one and also, I'm initially going to start decluttering my life of what is pointless/time consuming/negative before then gradually rebuilding. I volunteer at a local football club which takes several hours a week but it really has almost broken me this season with a lack of support from the club, the weather playing havoc with the fixture lists etc. Not against volunteering but maybe not just yet.
The Selfish Gene, kestonian and jasonrobertson86 - thanks for the support.
Leopard86 - thanks for taking the time to post. Walking WILL be my saviour, I know it, as I genuinely enjoy it. Sticking on a podcast or some music while walking has never been a problem for me, even with the weather. As mentioned higher up, I need to start dropping stuff out of my life as I don't get the time to do this stuff any more because other stuff gets in the way. My commute can be 45 minutes to an hour each day and I've started listening to music rather than 5Live as I find it is more positive, does that make sense?
Love the ideas on DIY. I am truly terrible at DIY, I can put paint on the wrong way around and can't even wire a plug so that should be interesting. I'm going to get shot of a lot of furniture and maybe look at getting my brush out afterwards; shed is brim full with stuff so will maybe look at clearing the house of items I don't use/need and getting a rubbish clearance firm to come in and take it. I only have a Focus hatchback so would take me a thousand trips to the tip to get shot; while it is money I could do with, it's false economy IMO to use all that time travelling across to tip and back.
Have decided two things since starting this thread. One is the amount of weight I'd like to lose - I'd like to shed 7 stone 2 pounds which sounds precise and it is for a reason - it's a hundred pounds in total. I was 15 stone 6 when I loved up to Bristol and IMO, I looked good. That's still overweight according to many references but for me, it's a weight I look and feel good at.
Second thing is that I am considering setting up a Twitter account and posting daily on there for more support. I'd still post very regularly on here, maybe two or three times a week once I've started but Twitter opens up to a different audience too. I'm already on there and have c. 1,500 followers but would maybe look at doing this anonymously so that I can be brutally honest. Realise I'm also opening myself up for possible abuse too but I'm strong enough to handle that, I think.
Appreciate as always, everyone's support.
I've not got much to say other than the occasional 24h fast is rarely unpleasant (do it on a day off if you can, think of it as a break from cooking and doing the dishes 
) and does a very good job of "resetting" your appetite to a reasonable level. I sometimes go from demolishing a big dinner, 2 chocolate bars and a packet of crisps to being quite satisfied with an average portion and the occasional single biscuit. Never lasts though :haha:
) and does a very good job of "resetting" your appetite to a reasonable level. I sometimes go from demolishing a big dinner, 2 chocolate bars and a packet of crisps to being quite satisfied with an average portion and the occasional single biscuit. Never lasts though :haha:GloverMart said:
bristolbaron - Great post, thanks for taking the time. I've looked into MentalHealthMates since your post and there's also one in Bath too which I can get to quickly. Like the idea of the social aspect as I walk on my own most of the time. I'll politely disagree with you about my level of desirability though, it's far lower than you think. And while gastric surgery is an option, I can't see me going for it.
One point you make that stands out is the target; not focusing on the big loss but concentrating on smaller mini-losses. One podcast I've listened to more than once is the Diary of a CEO one with the PT James Smith. He can be a little direct sometimes but he makes the similar point that if you set smaller goals, you will naturally achieve them quicker and more regularly, rewarding yourself each time. So for me, I would be better aiming for a half stone, then another half stone, then another, then another until I've lost all I need to lose. And for me, at my current weight, I'd like to lose seven stone which would get me down to 15 stone 6, the weight I was when I moved up here in 1999 aged 31. So working on that basis, it's 14 mini goals rather than one large one that, to be honest, will be a year or two away for quite a while.
Again, appreciate all your help.
DOAC is great for the different views and opinions and he seems to be on a real health journey at the moment. Lots of conflicting ideas and I respect that, there’s no point having guests who will just confirm your current views. One point you make that stands out is the target; not focusing on the big loss but concentrating on smaller mini-losses. One podcast I've listened to more than once is the Diary of a CEO one with the PT James Smith. He can be a little direct sometimes but he makes the similar point that if you set smaller goals, you will naturally achieve them quicker and more regularly, rewarding yourself each time. So for me, I would be better aiming for a half stone, then another half stone, then another, then another until I've lost all I need to lose. And for me, at my current weight, I'd like to lose seven stone which would get me down to 15 stone 6, the weight I was when I moved up here in 1999 aged 31. So working on that basis, it's 14 mini goals rather than one large one that, to be honest, will be a year or two away for quite a while.
Again, appreciate all your help.
100lb is a massive target and whilst it’s great to see the bigger picture, working 5lb at a time is the way forward - especially as you reach plateaus.
My wife attends the Winterbourne group and I mentioned you. There’s another chap in a similar boat, a long way to go but absolutely determined to get there. You’d be most welcome to join them.
With desirability, there’s a YOU problem. Okay, for all I know you may hold the weight in the most undesirable areas, but if you’re looking after what you have - haircut/shave/smell fresh/tidy clothing/clean teeth then the other aspects can shine - personality/humour. You’ve said you’re good company, put yourself out there. If you’re waiting until you’ve lost weight you’re losing chances to boost your confidence and opportunity to shine.
Twitters pretty dead/toxic, I’d look at Instagram to be able to share your journey if you think it’ll help motivate you. But back to my previous post, you need discipline for when motivation fails.
From your most recent post, you’ve set the big goals - decluttering/weight loss/social media, but what are you going to do TODAY to make the first steps?…
Chainsaw Rebuild said:
Hello OP - I am in the middle of my fitness renaissance and its certainly improved my mental wellbeing. These are some things I have done that are working well for me - I am 25kg down so far.
Intermittent fasting, I would recommend doing 16:8. The best part is that you dont have to have tiny meals.
Reduce sugar and refined carbs. Dont be afraid of some natural fat (by natural I mean butter, olive oil some cream, chicken thighs etc).
In the morning I end my shower with cold water, I worked up to a minute and it invigorates me. Its also made my skin smoother as a little bonus.
Try weight lifting, it makes you feel better, and being/looking stronger will only help with the ladies. Do this and, at separate times, perhaps 3-4 walks on an empty stomach in the morning.
Book yourself something that requires you to fit into something - my first was a holiday and I was NOT going to require a seatbelt
extender. I made it. My next thing is in August I'm going jet skiing and must fit into the hire wetsuit. This is a fun way to make you accountable.
You beat me to it, I was just going to post more-or-less the same. It's never too late to get back into shape, I started last year at the age of 76 after my annual blood test showed I'd gone rapidly down hill healthwise. My blood glucose went well into the diabetic range and triglycerides and cholesterol were seriously out of whack and found that I had stage 2 chronic kidney disease, on the suggestion of my son-in-law I started researching Insulin Resistance (the first YT video was Dr Robert Lustig) and studied hours of videos on metabolic health. I embarked on a time restricted eating regime, in my case 18:6, in June last year and kept to a low-carb (less than 30g per day) and high fat (full fat milk, butter, double cream, tablespoon of low-acidty extra virgin olive oil) diet. I lost 12 kg in the first 6 weeks and am now down to 72kg and my last blood tests in September showed I was no longer diabetic and my triglycerides and cholesterol were completely normal, so that was just 4 months to achieve those results. I also go to the gym 3 times a week for two hours each day and do resistance and cardio work. It's just the way I live now and seems completely normal and can't see me going back to my old ways now.Intermittent fasting, I would recommend doing 16:8. The best part is that you dont have to have tiny meals.
Reduce sugar and refined carbs. Dont be afraid of some natural fat (by natural I mean butter, olive oil some cream, chicken thighs etc).
In the morning I end my shower with cold water, I worked up to a minute and it invigorates me. Its also made my skin smoother as a little bonus.
Try weight lifting, it makes you feel better, and being/looking stronger will only help with the ladies. Do this and, at separate times, perhaps 3-4 walks on an empty stomach in the morning.
Book yourself something that requires you to fit into something - my first was a holiday and I was NOT going to require a seatbelt
extender. I made it. My next thing is in August I'm going jet skiing and must fit into the hire wetsuit. This is a fun way to make you accountable.
ColdoRS said:
lizardbrain said:
It's boring but exercise and diet is at the very core of the answer. You just have to figure out how to get yourself on board
This.Start with diet and exercise and the rest will follow, I assure you.
And neither does eating sensibly.
I've found indoor climbing, mountain biking on the flat, walking in the countryside, and swimming are more interesting than going to the gym.
One thing I used to do when I was working away from home, was find somewhere to stay about 3 miles away and cycle Tuesday to Thursday. Rain or shine. And if the sun came out take a detour on the way back to my digs.
Right, time to get my bike out. Right now.
bristolbaron said:
GloverMart said:
bristolbaron - Great post, thanks for taking the time. I've looked into MentalHealthMates since your post and there's also one in Bath too which I can get to quickly. Like the idea of the social aspect as I walk on my own most of the time. I'll politely disagree with you about my level of desirability though, it's far lower than you think. And while gastric surgery is an option, I can't see me going for it.
One point you make that stands out is the target; not focusing on the big loss but concentrating on smaller mini-losses. One podcast I've listened to more than once is the Diary of a CEO one with the PT James Smith. He can be a little direct sometimes but he makes the similar point that if you set smaller goals, you will naturally achieve them quicker and more regularly, rewarding yourself each time. So for me, I would be better aiming for a half stone, then another half stone, then another, then another until I've lost all I need to lose. And for me, at my current weight, I'd like to lose seven stone which would get me down to 15 stone 6, the weight I was when I moved up here in 1999 aged 31. So working on that basis, it's 14 mini goals rather than one large one that, to be honest, will be a year or two away for quite a while.
Again, appreciate all your help.
DOAC is great for the different views and opinions and he seems to be on a real health journey at the moment. Lots of conflicting ideas and I respect that, there’s no point having guests who will just confirm your current views. One point you make that stands out is the target; not focusing on the big loss but concentrating on smaller mini-losses. One podcast I've listened to more than once is the Diary of a CEO one with the PT James Smith. He can be a little direct sometimes but he makes the similar point that if you set smaller goals, you will naturally achieve them quicker and more regularly, rewarding yourself each time. So for me, I would be better aiming for a half stone, then another half stone, then another, then another until I've lost all I need to lose. And for me, at my current weight, I'd like to lose seven stone which would get me down to 15 stone 6, the weight I was when I moved up here in 1999 aged 31. So working on that basis, it's 14 mini goals rather than one large one that, to be honest, will be a year or two away for quite a while.
Again, appreciate all your help.
100lb is a massive target and whilst it’s great to see the bigger picture, working 5lb at a time is the way forward - especially as you reach plateaus.
My wife attends the Winterbourne group and I mentioned you. There’s another chap in a similar boat, a long way to go but absolutely determined to get there. You’d be most welcome to join them.
With desirability, there’s a YOU problem. Okay, for all I know you may hold the weight in the most undesirable areas, but if you’re looking after what you have - haircut/shave/smell fresh/tidy clothing/clean teeth then the other aspects can shine - personality/humour. You’ve said you’re good company, put yourself out there. If you’re waiting until you’ve lost weight you’re losing chances to boost your confidence and opportunity to shine.
Twitters pretty dead/toxic, I’d look at Instagram to be able to share your journey if you think it’ll help motivate you. But back to my previous post, you need discipline for when motivation fails.
From your most recent post, you’ve set the big goals - decluttering/weight loss/social media, but what are you going to do TODAY to make the first steps?…
A lot of the guests Steven Bartlett has on don't interest me at all as they just don't seem to talk to ME. Guests like James Smith, Ben Fogle, Russell Howard and Chris Williamson were decent because somehow I could identify with them but a lot of the guests, particularly the US ones, don't do it for me.
Regards the desirability, a lot of it is basically face and stomach. My limbs are all in proportion, pretty much. Not sure I take care of myself very well at all if I'm honest but I have to take a holistic approach to it and think firstly, getting out walking will help me lose weight, sleep better and eventually look better. The MHM group I will take a look at, for sure.
The first steps? Well, I'd consider that I've taken them given that I've posted on here, started making plans on how to achieve my goals, taken on board some of the advice and thought about how I can implement it in my life. My options for dramatically improving my work/life balance are quite limited in the next few weeks as I'm still involved with the football club which takes a lot of my time up, maybe 7-10 hours a week. So the changes will be small and steady to start with. Given that my time in the short term is limited, planning to do stuff is IMO good use of that time.
With the weight loss, the overall target is 100lbs and yes, that is ambitious but as I said in a previous post, am going to take it half a stone at a time as this will be fairly regular, I'd hope, and more likely to encourage me to stick to it.
Thanks to everyone that has posted so far, really encouraging messages.
Was working at a match this afternoon so parked more than half a mile from the stadium & walked the rest of the way. Felt better for doing so and of course, had to walk back afterwards. I've said it too many times on the thread already but walking is for me!
Was working at a match this afternoon so parked more than half a mile from the stadium & walked the rest of the way. Felt better for doing so and of course, had to walk back afterwards. I've said it too many times on the thread already but walking is for me!
You've been given a lot of great advice already on this thread so I'm just going to answer your question
I did a reboot of my life in 2021. I'd been on a fairly self-destructive spiral downwards for a good 10-15 years prior to that putting on weight and drinking and eating too many bad things. The light bulb moment really was regularly seeing myself in Teams meetings and realising I was beach ball shaped rather than humanoid. I was also sleeping incredibly badly, constantly feeling lethargic and had become pretty reclusive.
As I'm an all or nothing sort of person, I immediately cut back on unhealthy fat, salt and sugar in my diet and stopped alcohol consumption. I increased my exercise as well and over the course of 10 months I lost 30 kg, gained muscle, sorted out my sleeping patterns and rediscovered that life can be fun.
I don't actually recommend that you do what I did as it was too fast and I've been left with loose skin which is unsightly. However, I now know that I feel much better with healthy eating and regular exercise and apart from the occasional slip-up, I've kept up those good habits. Diet was the big revelation for me. I completely underestimated how much the wrong foods can have an effect on every other part of life from the obvious energy levels and regular bowel movements (sorry, TMI) to just generally feeling happy. When I do slip up now, I'm amazed by how lethargic and miserable it makes me feel - slipped up towards the end of last year and put on 8.5 kg. Getting back to the healthy habits really brought home again how big a role diet and exercise have in good mental health!
It's a small thing but perhaps start incrementally cutting back on any foods that are high in unhealthy fat, salt and sugar and see how you get on. Do it gradually by replacing say a bag of crisps with snack vegetables or a walk and work from there. If it makes a difference in your general outlook then build on it.
Good luck
I did a reboot of my life in 2021. I'd been on a fairly self-destructive spiral downwards for a good 10-15 years prior to that putting on weight and drinking and eating too many bad things. The light bulb moment really was regularly seeing myself in Teams meetings and realising I was beach ball shaped rather than humanoid. I was also sleeping incredibly badly, constantly feeling lethargic and had become pretty reclusive.
As I'm an all or nothing sort of person, I immediately cut back on unhealthy fat, salt and sugar in my diet and stopped alcohol consumption. I increased my exercise as well and over the course of 10 months I lost 30 kg, gained muscle, sorted out my sleeping patterns and rediscovered that life can be fun.
I don't actually recommend that you do what I did as it was too fast and I've been left with loose skin which is unsightly. However, I now know that I feel much better with healthy eating and regular exercise and apart from the occasional slip-up, I've kept up those good habits. Diet was the big revelation for me. I completely underestimated how much the wrong foods can have an effect on every other part of life from the obvious energy levels and regular bowel movements (sorry, TMI) to just generally feeling happy. When I do slip up now, I'm amazed by how lethargic and miserable it makes me feel - slipped up towards the end of last year and put on 8.5 kg. Getting back to the healthy habits really brought home again how big a role diet and exercise have in good mental health!
It's a small thing but perhaps start incrementally cutting back on any foods that are high in unhealthy fat, salt and sugar and see how you get on. Do it gradually by replacing say a bag of crisps with snack vegetables or a walk and work from there. If it makes a difference in your general outlook then build on it.
Good luck
ASA569 said:
You've been given a lot of great advice already on this thread so I'm just going to answer your question
I did a reboot of my life in 2021. I'd been on a fairly self-destructive spiral downwards for a good 10-15 years prior to that putting on weight and drinking and eating too many bad things. The light bulb moment really was regularly seeing myself in Teams meetings and realising I was beach ball shaped rather than humanoid. I was also sleeping incredibly badly, constantly feeling lethargic and had become pretty reclusive.
As I'm an all or nothing sort of person, I immediately cut back on unhealthy fat, salt and sugar in my diet and stopped alcohol consumption. I increased my exercise as well and over the course of 10 months I lost 30 kg, gained muscle, sorted out my sleeping patterns and rediscovered that life can be fun.
I don't actually recommend that you do what I did as it was too fast and I've been left with loose skin which is unsightly. However, I now know that I feel much better with healthy eating and regular exercise and apart from the occasional slip-up, I've kept up those good habits. Diet was the big revelation for me. I completely underestimated how much the wrong foods can have an effect on every other part of life from the obvious energy levels and regular bowel movements (sorry, TMI) to just generally feeling happy. When I do slip up now, I'm amazed by how lethargic and miserable it makes me feel - slipped up towards the end of last year and put on 8.5 kg. Getting back to the healthy habits really brought home again how big a role diet and exercise have in good mental health!
It's a small thing but perhaps start incrementally cutting back on any foods that are high in unhealthy fat, salt and sugar and see how you get on. Do it gradually by replacing say a bag of crisps with snack vegetables or a walk and work from there. If it makes a difference in your general outlook then build on it.
Good luck
Love this ASA, thanks for sharing, even the TMI bit.. I did a reboot of my life in 2021. I'd been on a fairly self-destructive spiral downwards for a good 10-15 years prior to that putting on weight and drinking and eating too many bad things. The light bulb moment really was regularly seeing myself in Teams meetings and realising I was beach ball shaped rather than humanoid. I was also sleeping incredibly badly, constantly feeling lethargic and had become pretty reclusive.
As I'm an all or nothing sort of person, I immediately cut back on unhealthy fat, salt and sugar in my diet and stopped alcohol consumption. I increased my exercise as well and over the course of 10 months I lost 30 kg, gained muscle, sorted out my sleeping patterns and rediscovered that life can be fun.
I don't actually recommend that you do what I did as it was too fast and I've been left with loose skin which is unsightly. However, I now know that I feel much better with healthy eating and regular exercise and apart from the occasional slip-up, I've kept up those good habits. Diet was the big revelation for me. I completely underestimated how much the wrong foods can have an effect on every other part of life from the obvious energy levels and regular bowel movements (sorry, TMI) to just generally feeling happy. When I do slip up now, I'm amazed by how lethargic and miserable it makes me feel - slipped up towards the end of last year and put on 8.5 kg. Getting back to the healthy habits really brought home again how big a role diet and exercise have in good mental health!
It's a small thing but perhaps start incrementally cutting back on any foods that are high in unhealthy fat, salt and sugar and see how you get on. Do it gradually by replacing say a bag of crisps with snack vegetables or a walk and work from there. If it makes a difference in your general outlook then build on it.
Good luck
Someone that has been there, done it and got the (now smaller) t shirt gets a lot of internet credit points for (a) actually doing it and (b) sharing their story. In other news, have set myself two more targets going forward.
The first is to walk a thousand miles during my "reboot". I'm initially going for a year's challenge so this equates to 2.74 miles per day, or 4.4km in new money. I'm going to break it down in blocks of 20 miles per week which is more manageable and less likely to derail me.
I'm also going to aim to do three things each day to improve my life. This could be mental, physical, financial, social... anything really. Just three things that when I go to sleep at night, I can consciously say I'm in a better position than when I woke up that morning. Most days, one of the three things will be the daily walk but sometimes, it might just be a very small win, ie tidying my desk up, spending an hour in the garden or having a round of golf with the kids. Imagining that I can do this, at the end of the year, I would have done a thousand things to make my life better which has to be a positive.
Although sharing on here (and wherever else I post) is a positive, it's not going to be counted as such.
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