PH Losers 2019 - Anyone want to join me?

[GloverMart]

daveenty said:

Never ventured onto this section of the forum before, I've also never been noted for my healthy lifestyle.

This changed when I had my first heart attack in April (Good Friday), closely followed by my second. I was rushed into hospital and fitted with a stent to my LAD artery, which basically saved my life and, whilst lying in a hospital bed being hooked up to all sorts of monitors and things, gave me time to reflect on my general behaviour.

I'm in my mid 60s and have smoked over 20 a day since my early teens, so over 40 years. This has now completely stopped, not even had a drag of one since. Yes I miss them but a glass of iced water is the go to substitute nowadays. I still have a pack of cigs and have put my NHS wristband by them to remind me.

I also realised that I was extremely overweight, hence the reason for this post. I was over 100Kg which, at 5'9" was excessive, especially as I was getting little or no exercise living a sedentary lifestyle due to semi retirement. I've always been "well built" as I did a lot of sports and workouts in my youth but that was an awful long time ago and had spread to the usual places. I decided that I was going to try to drop around 20Kg which, whilst not bring me to an ideal weight or BMI, will certainly make me feel better and should be a good start.

I started with my new regime about a month or so after my stent was fitted, taking it very easy at first. The diet was easy and I'm still following it to the best of my abilities. Basically I cut down on quantity rather than quality, substituting white bread for wholemeal and having less sugar in drinks. I've swapped snacks out for fruit as well. As for the exercise I started gently with a walk or two round the block which tired me. Eventually, and after a lot of perseverance, I graduated to all the way round the estate and ultimately beyond. I'm currently on around 10,000 steps/day, which is around 7.5Km. This tires me a bit so I tend to have the odd rest day which I feel are well deserved.

Since I started in earnest, probably mid May - early June, I've managed to lose 10.9Kg, bringing me down to 90.3. Whilst not being ideal I'm happy with how it's going and am going to carry on as long as I can.

Sorry to have rambled, just nice to speak about it really as I've hardly told anyone.

Edited by daveenty on Monday 26th August 20:47

Great work, D, well done....

My story is detailed further up the thread but in short, I have lost 12.4kg in 8 weeks through walking and eating sensibly (but rarely at the same time!). I was 144kg although I am 6'4" tall so "carry it well" according to those who know me. End of the day, I have only ever had the threat of a serious health scare and not actually had one like you, but just the worry of having it was finally enough to get me to do something about it.

Now I have the aim of losing 1kg a week for a year which is achievable IMO. That would be more than 8 stone gone in twelve months which I'd take right now of course. The walking is going well; I live on the outskirts of Bristol but very close to a cycle path which offers walks into the country with sometimes little or no contact with others. I'm averaging around 9k steps a day right now.

Keep up the great work and good luck.

[HustleRussell]

gregs656 said:

TheK1981 said:

One thing im struggling with is the gut/waist, most exercise im doing (cross trainer, bike, running, swimming) seems to help me lose everywhere else but the gut isnt shifting as quick as I would like, I will just have to keep at it but I do have a free 30 min annual session with one of the trainers next week so im hoping he can suggest something.

If you're a white male that is just a fact of life I think, we tend to carry our fat around our waists. There is no way to target your stomach fat either.

I am slim but still carry more fat on my stomach than I would like. It's frustrating.

I have spent much of my adult life envying people like you. When I am fat, I have tits.

[TheK1981]

gregs656 said:

If you're a white male that is just a fact of life I think, we tend to carry our fat around our waists. There is no way to target your stomach fat either.

I am slim but still carry more fat on my stomach than I would like. It's frustrating.

Speaking to a friend at the weekend who does loads of running and triathlons he said the same thing, he can eat really well and train hard but the gut remains, im guessing I will just have to keep working, going to see the trainer at the gym later to see what different routines he can suggest.

[Lemming Train]

TheK1981 said:

gregs656 said:

If you're a white male that is just a fact of life I think, we tend to carry our fat around our waists. There is no way to target your stomach fat either.

I am slim but still carry more fat on my stomach than I would like. It's frustrating.

Speaking to a friend at the weekend who does loads of running and triathlons he said the same thing, he can eat really well and train hard but the gut remains, im guessing I will just have to keep working, going to see the trainer at the gym later to see what different routines he can suggest.

Might be of interest/use ? https://www.youtube.com/watch?v=oaD6j_iPNc0

Seems to know his stuff.

[FiF]

Just posted my latest result on the reversing T2 diabetes thread.

Essentially got a warning last October after annual check that h1abc was at 46mmol/mol, at risk level is 42-47, >47 is T2 diagnosis level.

Just got result back at h1abc 37, also fasting glucose normal, blood pressure down, cholesterol good and lower than been in a long time.

Now to keep at it.

[gregs656]

Lemming Train said:

Might be of interest/use ? https://www.youtube.com/watch?v=oaD6j_iPNc0

Seems to know his stuff.

A strong core and good posture definitely don't hurt, but those exercises are only going to help with visible results if you're putting in the effort generally with your diet and exercise generally.

It's a ball ache to be honest. On the other hand a friend of mine who hasn't stepped into a gym for 4 months still has great abs because his genetics lay his initial fat deposits elsewhere. Lucky him.

I am at the point where I am done with weight loss and want to switch back to building lean muscle having been bringing my weight down since around April.

[Lemming Train]

gregs656 said:

Lemming Train said:

Might be of interest/use ? https://www.youtube.com/watch?v=oaD6j_iPNc0

Seems to know his stuff.

A strong core and good posture definitely don't hurt, but those exercises are only going to help with visible results if you're putting in the effort generally with your diet and exercise generally.

It's a ball ache to be honest. On the other hand a friend of mine who hasn't stepped into a gym for 4 months still has great abs because his genetics lay his initial fat deposits elsewhere. Lucky him.

I am at the point where I am done with weight loss and want to switch back to building lean muscle having been bringing my weight down since around April.

Yes, agreed, but that's what this thread is all about, is it not? Once you've reached a low body fat percentage overall and by trying to reduce it further would mean you'd just end up looking gaunt, then - assuming your diet is in check - the only thing left to do is to focus more attention on exercises that will work-out the muscles under your tyre. I know it's not as simple as that in reality as your body burns fat in the order it wants, not the order you want, plus also genetics, but if you've shifted it from everywhere else you should see it slowly go, non?

[gregs656]

I am not sure you appreciate how low most people's body fat has to be for visible abs. Tensed it it probably around 10-12%, untensed lower still.

[Lemming Train]

gregs656 said:

I am not sure you appreciate how low most people's body fat has to be for visible abs. Tensed it it probably around 10-12%, untensed lower still.

I understand it just fine, but if you keep trying to shift it through diet/calorie reduction you just end up looking gaunt and unhealthy whilst retaining your stubborn tyre. If you've already shed all your fat from elsewhere then I don't see what else you can do except keep up the cardio and target the abdominal area which will help make your belly appear flatter and more toned. I'm working on the assumption here you're talking about puppy fat amounts to shift, not handfuls of the stuff .

[ScotHill]

This thread seems as good a place as any, so: I’ve kind of realised that I don’t even really enjoy ‘treat’ foods any more. I tend to buy and eat stuff on workdays or when I’m out on my own/with toddler at the weekend, and the buzz I get from thinking ‘Hey I could buy whatever I want and eat it’, which is usually some form of cake or biscuits or family sized tiramisu, wears off pretty quickly. I eat stuff quickly, not particularly enjoying it after the first mouthful, and a minute or so afterwards I wish I hadn’t had it because it makes me slow and sluggish for the rest of the day, even getting little sugar hangovers the next morning. I sometimes hide things, as in making sure I finish them before I get home and then even put the packet in the outside bin, probably because I’m embarrassed that I can’t control my impulses.

I would be so much healthier if I could knock this habit on the head, probably need to drop 10kg anyway.

So how do you deal with furtive eating, if it’s a problem for you?

[Lemming Train]

ScotHill said:

So how do you deal with furtive eating, if it’s a problem for you?

You knock it on the head with a lot of willpower and determination. That's it. It's the same carb addiction problem that nearly all overweight people suffer with. A short-term sugar 'fix' to satisfy the craving but the food has no substance so the satiety level is so low that you're feeling hungry for more a couple of hours later and so the cycle continues.

Eat wholesome foods packed with protein (eg. non-processed meats) as these have high satiety levels which will keep you feeling full, ergo you won't be reaching for the biscuit tin every hour.

[Lemming Train]

Today is the day.



Just checked my weight for today and.... finally reached my goal! 6 stones lost in just less than 8 months.

1 January :



= 17 stone 9 lbs

28 August :



= 11 stone 9 lbs.

It's been quite the journey with many ups and downs along the way.

Gone from 36"/38" jeans/formal kecks to 32" with a belt/comfortably, and 2-3XL shirts down to M/L depending on cut.

Got to give a 'shout out' to geeks for starting the thread as it's proved to be just the motivator I needed to get my st together. It's 99% likely without it I'd be over 18 stone now so "cheers" to you Dan if you're still lurking, sir.

[1602Mark]

Sorry for just jumping in on this thread but wanted some advice and this seems the most likely place to get an answer.

After a serious RTA, several years in a wheelchair and now reduced mobility (due to left leg weakness) my weight increased massively. It was eventually suggested (by my GP) that I consider a gastric band and I attended the first pre surgery group session at the hospital. Long story short, this gave me a bit of a kick after I decided I did not want surgery or to continue being so big. I'm 6' 3'' and carry the weight quite well but the scales don't lie and am embarrassed to say that on April 1st I was 27st 4llbs.

As of today, using My Fitness Pal and just eating less and better, I have dropped 3st and am seeing some improvements. In fact, over the past week people around me have remarked about the weight loss. My problem is that I appear to have hit a plateau, if indeed that is a thing? It has been 3 or 4 weeks now, where my weight has remained pretty much constant and it's harder to remain positive and maintain the diet. I will though, as I want to lose a considerable amount more, but is there anything I can do to kickstart the weight loss again, or is this a perfectly normal thing to happen?

Thanks in advance.

[Johnniem]

1602Mark said:

Sorry for just jumping in on this thread but wanted some advice and this seems the most likely place to get an answer.

After a serious RTA, several years in a wheelchair and now reduced mobility (due to left leg weakness) my weight increased massively. It was eventually suggested (by my GP) that I consider a gastric band and I attended the first pre surgery group session at the hospital. Long story short, this gave me a bit of a kick after I decided I did not want surgery or to continue being so big. I'm 6' 3'' and carry the weight quite well but the scales don't lie and am embarrassed to say that on April 1st I was 27st 4llbs.

As of today, using My Fitness Pal and just eating less and better, I have dropped 3st and am seeing some improvements. In fact, over the past week people around me have remarked about the weight loss. My problem is that I appear to have hit a plateau, if indeed that is a thing? It has been 3 or 4 weeks now, where my weight has remained pretty much constant and it's harder to remain positive and maintain the diet. I will though, as I want to lose a considerable amount more, but is there anything I can do to kickstart the weight loss again, or is this a perfectly normal thing to happen?

Thanks in advance.

It seems like you are making great progress Mark but has your doctor suggested the ultra low calorie diet? It is a course run by the NHS and focuses on using 800 calories a day for 12 weeks. It would require you to eat only meal replacements (you buy them on the internet or in your local supermarket) and 250+ gms of vegetable (in whatever form you wish to prepare them; there is much variation if you enjoy cooking!). I did this earlier in the year and lost 4.5 stone in 12 weeks. It was a dramatic loss at first and then tailed out to be fairly even over the 12 week period. It had so many health benefits for me and the new wardrobe is a joy! Some people I hadn't seen for a few months didn't even recognise me.

Many will say that it is a poor way to lose weight as it just goes straight back on after you stop the course. Well, if you eat as you did before then perhaps it does. I am now maintaining weight, relatively easily, at around 13 stone, since the low cal element of the course ended in early May. Half a stone over my lowest weight (since my teens actually - I am 59). The NHS group continue to monitor and meet with you (as a group) for a further year or two after completion of the 12 week diet. You transition back on to 2200 cals a day - ish, over a period of 2 - 3 months and learn much about diet and healthy eating, some of which you wont already know but some of it we all know! Eating healthily is not hard but it does take a mind change if we have destructive eating habits in our lives.

The big thing for me was that the weight loss revived my flagging confidence and I have the mindset now that I never want to become big again. I was 16 stone 9lbs at the start of the diet but peaked in my early 50's at almost 19 stone, prior to my being diagnosed as diabetic.

Talk to your doctor about it. You are easily within the proscribed upper limits of BMI to be allowed to go on the course. Your BMI has to be above 35.

Go on the course and share the experience with others who have the same issues as you. You will do better than some and not as well as others but there is no doubt in my mind that you will lose significant amounts of weight and your attitude to food will change for the better.

Good luck!

[Smitters]

Lemming Train said:

Today is the day.

Nice one - congratulations.

[GloverMart]

Smitters said:

Lemming Train said:

Today is the day.

Nice one - congratulations.

+1

Great work, LT, you set a target and smashed it. Can't ask more than that!

[gregs656]

Smitters said:

Nice one - congratulations.

Indeed, potentially a life changing achievement.

[1602Mark]

Johnniem said:

1602Mark said:

Sorry for just jumping in on this thread but wanted some advice and this seems the most likely place to get an answer.

After a serious RTA, several years in a wheelchair and now reduced mobility (due to left leg weakness) my weight increased massively. It was eventually suggested (by my GP) that I consider a gastric band and I attended the first pre surgery group session at the hospital. Long story short, this gave me a bit of a kick after I decided I did not want surgery or to continue being so big. I'm 6' 3'' and carry the weight quite well but the scales don't lie and am embarrassed to say that on April 1st I was 27st 4llbs.

As of today, using My Fitness Pal and just eating less and better, I have dropped 3st and am seeing some improvements. In fact, over the past week people around me have remarked about the weight loss. My problem is that I appear to have hit a plateau, if indeed that is a thing? It has been 3 or 4 weeks now, where my weight has remained pretty much constant and it's harder to remain positive and maintain the diet. I will though, as I want to lose a considerable amount more, but is there anything I can do to kickstart the weight loss again, or is this a perfectly normal thing to happen?

Thanks in advance.

It seems like you are making great progress Mark but has your doctor suggested the ultra low calorie diet? It is a course run by the NHS and focuses on using 800 calories a day for 12 weeks. It would require you to eat only meal replacements (you buy them on the internet or in your local supermarket) and 250+ gms of vegetable (in whatever form you wish to prepare them; there is much variation if you enjoy cooking!). I did this earlier in the year and lost 4.5 stone in 12 weeks. It was a dramatic loss at first and then tailed out to be fairly even over the 12 week period. It had so many health benefits for me and the new wardrobe is a joy! Some people I hadn't seen for a few months didn't even recognise me.

Many will say that it is a poor way to lose weight as it just goes straight back on after you stop the course. Well, if you eat as you did before then perhaps it does. I am now maintaining weight, relatively easily, at around 13 stone, since the low cal element of the course ended in early May. Half a stone over my lowest weight (since my teens actually - I am 59). The NHS group continue to monitor and meet with you (as a group) for a further year or two after completion of the 12 week diet. You transition back on to 2200 cals a day - ish, over a period of 2 - 3 months and learn much about diet and healthy eating, some of which you wont already know but some of it we all know! Eating healthily is not hard but it does take a mind change if we have destructive eating habits in our lives.

The big thing for me was that the weight loss revived my flagging confidence and I have the mindset now that I never want to become big again. I was 16 stone 9lbs at the start of the diet but peaked in my early 50's at almost 19 stone, prior to my being diagnosed as diabetic.

Talk to your doctor about it. You are easily within the proscribed upper limits of BMI to be allowed to go on the course. Your BMI has to be above 35.

Go on the course and share the experience with others who have the same issues as you. You will do better than some and not as well as others but there is no doubt in my mind that you will lose significant amounts of weight and your attitude to food will change for the better.

Good luck!

Thanks. I will take a look. So far my loss has been by using the 2740 calories a day limit via My Fitness Pal, so a drop to just 800 seems pretty extreme.

[Robmarriott]

1602Mark said:

Thanks. I will take a look. So far my loss has been by using the 2740 calories a day limit via My Fitness Pal, so a drop to just 800 seems pretty extreme.

Have you adjusted your intake to suit your new, lower weight?

[mooseracer]

Lemming Train said:

Today is the day.

Congrats.