Piglet to Gazelle - My weight loss journey

purpleshoes_2

I think you need to have a think about how much you need to or want to lose weight. You can undo a weeks good work with a cheat day, I advise people to have a cheat meal. One meal.

Looking at the list of foods youve posted over the page, some look low carb and others don't. I think you also need to decide what you are doing diet wise. Is it low carb, is it low fat, is it calorie counting. Going between one or more of these things isnt going to get you results.

I dont count calories at all and I do Paleo. I dont know if Im eating 1800 cals a day or more, all I know is I eat from the allowed list and once Im full I stop.

My advice to you would be, swap potato for sweet potato or butter nut squash. If you want to make rice, have a small portion of brown. Otherwise make broccoli or caluliflower rice. Dont eat processed foods, cut down on wheat. Make sure you eat plenty of green veg.

If you have dairy make it full fat. Keep hydrated. If you eat fruit try and eat stuff like blackberries and blueberries, have a look at the fruits that are higher in carbs and eat in moderation and if you have a cheat meal, you need to earn it.

And at some point, anyone who loses weight needs to start looking at the reasons why they want to do it and why its not happening. You can have a night out without alcohol, you can have a meal out and eat healthy choices.

Food prep is the key as well. I was 4 stones heavier two years ago due to lack of exercise and eating and drinking far too much. It has to be a lifestyle change, if you diet, theres an end to that diet and when you come off it, you'll put weight back on.

And dont separate food into good food and bad food. Food is just food, if you call certain foods bad you'll feel crap when you eat them and you'll have guilt after. If you eat clean most of the time, you can have treats now and then.

Id also consider doing a bootcamp or a couple of sessions with a PT, to give you a push and to get some advice on healthy eating.

The fact that you are in calorie deficit most days and the weight isnt moving, I think you need to up your workouts and tweak your diet and be accountable for what you are doing on your cheat days.

If your cheat days are a complete blow out, it is going to undo any weight loss you'll be working towards the rest of the week.

rainbowfairydust

First_Trouble wrote: »

Hi Rainbowfairydust,

The base I am using is a wrap at the moment but will be looking into alternatives. Problem is my husband doesn't want to change what he eats so I am trying to work around what he will eat and cook the more adventurous stuff when he is at work (he works nights).

The local park to me is only open from dawn till dusk and is locked in between, I can only run at weekends but the weather hasn't been that great for me to get out. I'm hoping that the weather will be getting better soon as I do really enjoy this.

I do struggle to fit in extra food into my day but here is my schedule on an average work day it might help if someone else can see it.

5am - wake up, take thyroid tablet (has to be taken 30min-hr before food)
5am - 7.15am - feed pets, sort out clothes, get dressed, make up etc, wash up plates from night before, sort out food for the day, make sure all items for dinner have been taken out of freezer, have a small snack before leaving the house
7.15am - leave to catch the train
7.25 - 8am on train
8am - 9am walking to work from station
9am have breakfast at desk
10.30 - start to feel peckish, have a snack
1pm - 2 pm have lunch
4pm have a snack
5.30pm leave work walk to station
6.20 - 7pm on train, may also have a snack on the train if I am really hungry
7.20pm get home start cooking dinner/ exercise while dinner is cooking
8 - 9pm eat dinner
9pm - 10pm - relax
10.30pm in bed

Typing out the above I could try and fit in a small breakfast at around 6ish.
Weekends I was having a cheat day but I was indulging in too much of the wrong things so I am taking it back to basics, Easter sunday maybe an exception though. I am also trying to convince my husband to stop having so many takeaways or if we do kebabs only as our local one is actually a restaurant quality and then only once a month if that.

I do get confused over how eating a low carb diet you can eat 1800 cals or above a day I am not going to lie I do struggle eating that much. This could be down to the fact that I have eaten around 1200 for a very very long time. This is something I can improve on though.

You wouldn't have to add in an extra meal - you could just bump the calorie intake up on your lunch/snacks? Just by adding in a yoghurt after lunch will help bump the calorie intake along with having a handful of nuts with your banana? Or a cracker with a teaspoon of peanut/nut butter.
Its a filling snack that is high in protein and if you choose the brand meridian then its just peanuts - no added sugar, salt or oil.

This brand is fairly expensive though so you could also buy the low calorie peanut butter version from tesco (no added sugar -25% less fat) . A teaspoon works out at around 85 calories. I know it sounds a lot for what it is but peanuts are a good type of fat and you really dont need that much.

It sounds like you are stuck in the "must eat as little calories as possible". Speaking from experience this is a hard habit to break - according to the blog link i posted the body needs an absolute minimum in order to function properly - for me my base rate is 1400 calories. From my knowledge (and i am no expert by any means) this means my body will go into starvation.

I am reading from your posts that this is what is happening currently - can i ask how much more you want to lose? Is it possible that you are at your "natural optimum weight" already? Obviously this will be dependant on your size/height/body shape?

shame to hear the park is closed.. could you run on the path instead? Are there any downhill areas near you that could begin with? Just to help build your fitness? Then go from there?

Taking into account your day the only time i could see you would maybe have a chance to go for a quick run would be morning time. Does your husband ever cook dinner?

I apologise if i am coming across harshly but it does sound like you are in a rut and going nowhere ( diet wise i mean) so some changed need to be made which will require some extra effort (which is a pain ) on your part.

purpleshoes wrote: »

My advice to you would be, swap potato for sweet potato or butter nut squash. If you want to make rice, have a small portion of brown. Otherwise make broccoli or caluliflower rice. Dont eat processed foods, cut down on wheat. Make sure you eat plenty of green veg.

If you have dairy make it full fat. Keep hydrated. If you eat fruit try and eat stuff like blackberries and blueberries, have a look at the fruits that are higher in carbs and eat in moderation.

And at some point, anyone who loses weight needs to start looking at the reasons why they want to do it and why its not happening. You can have a night out without alcohol, you can have a meal out and eat healthy choices.

Food prep is the key as well. I was 4 stones heavier two years ago due to lack of exercise and eating and drinking far too much. It has to be a lifestyle change, if you diet, theres an end to that diet and when you come off it, you'll put weight back on.

And dont separate food into good food and bad food. Food is just food, if you call certain foods bad you'll feel crap when you eat them and you'll have guilt after. If you eat clean most of the time, you can have treats now and then.


.

There is some good advice from purple shoes above ^ in particular about the veg - it doesnt feature very heavily in your menus.

First_Trouble

Wow that is a lot of information. I will try to answer as much as I can.

I am going back to doing paleo and I want this to be my lifestyle.
I don't:
- Count calories (these are for my reference to make sure I am eating enough, I like to keep track but I am not picking foods on calorie value)
- buy low fat
- eat normal potato (unless it is a jacket potato), I use sweet potato or just have meat and veg.
- not eat vegetables. but I do need to include more variety into my diet.
- Separate foods in my head anymore. Food is food but I know I shouldn't be eating the unhealthy stuff too often.
- See this as a short term diet fix

I am 5ft, have an hour glass figure and am a size 12/14. I would like to at least drop a dress size. I drink a lot of water I just don't think to put it on my list as I don't measure how much but quite easily around 2 ltrs a day if not more when exercising.

I already use Meridan both the peanut butter and cashew nut butter. My greek yoghurt medley is Blueberries, greek yoghurt, honey, almonds, cashew nut butter.

I do need to up my high intensity exercises and I am focusing on not having cheat days at all and just have 1 or 2 cheat items this month. My husband doesn't cook very often and then it will only be a bolognaise or a chilli and I love to cook so I am quite happy with this arrangement. I cook my meals from scratch no ready meals in my kitchen. All my meat comes from our local butcher (no factory processed meat with additives). I have also purchased some frozen spinach so I can incorporate this more into my meals. I will also be building up my freezer stash of veggies with more variety.

I will also be looking at my food intake and bulking this up with more/bigger snacks and over time my body will get used to the increased food. I think that at the moment my body doesn't know what to do with extra food.

I do prefer running in the park if I am honest as I get such a feeling of peace and tranquillity which I don't get from street running. But I supposed beggars can't be choosers and if I want to lose weight then I need to do things that will take me out of my comfort zone. I have no issue with endurance when running, I can quite easily do a 5k in 45mins.

I don't think it is harsh as sometimes it does take someone poking holes into what you are currently doing to show you that it's broke.

rainbowfairydust

First_Trouble wrote: »

Wow that is a lot of information. I will try to answer as much as I can.

I am going back to doing paleo and I want this to be my lifestyle.
I don't:
- Count calories (these are for my reference to make sure I am eating enough, I like to keep track but I am not picking foods on calorie value)
- buy low fat
- eat normal potato (unless it is a jacket potato), I use sweet potato or just have meat and veg.
- not eat vegetables. but I do need to include more variety into my diet.
- Separate foods in my head anymore. Food is food but I know I shouldn't be eating the unhealthy stuff too often.
- See this as a short term diet fix

I am 5ft, have an hour glass figure and am a size 12/14. I would like to at least drop a dress size. I drink a lot of water I just don't think to put it on my list as I don't measure how much but quite easily around 2 ltrs a day if not more when exercising.

I already use Meridan both the peanut butter and cashew nut butter. My greek yoghurt medley is Blueberries, greek yoghurt, honey, almonds, cashew nut butter.

I do need to up my high intensity exercises and I am focusing on not having cheat days at all and just have 1 or 2 cheat items this month. My husband doesn't cook very often and then it will only be a bolognaise or a chilli and I love to cook so I am quite happy with this arrangement. I cook my meals from scratch no ready meals in my kitchen. All my meat comes from our local butcher (no factory processed meat with additives). I have also purchased some frozen spinach so I can incorporate this more into my meals. I will also be building up my freezer stash of veggies with more variety.

I will also be looking at my food intake and bulking this up with more/bigger snacks and over time my body will get used to the increased food. I think that at the moment my body doesn't know what to do with extra food.

I do prefer running in the park if I am honest as I get such a feeling of peace and tranquillity which I don't get from street running. But I supposed beggars can't be choosers and if I want to lose weight then I need to do things that will take me out of my comfort zone. I have no issue with endurance when running, I can quite easily do a 5k in 45mins.

I don't think it is harsh as sometimes it does take someone poking holes into what you are currently doing to show you that it's broke.

Fair enough :)You sound like you have most of it covered - your breakfast sounds yum but do you need almonds & cashew nut butter in? How about adding a banana in? or another type of fruit? Also how much honey do you use? I would like to try your breakfast - it does sound lovely. .

I know what you mean with the running-the park i used to run in was great but i have since moved which means its a car journey away now so i am running on the pavement - i hate it. I still feel self concious and worry what others will think but the main thing is at least i am trying.

I really hope that your weight loss gets moving again .

First_Trouble

It is rather lush I have had it with both fresh and defrosted frozen blueberries and they both work well. I didn't add the almonds this morning and I didn't need them so will be taking them out. Means I can move them to add on to another snack. I'm going to try adding raspberries tomorrow as I need to add more berries to my diet. I use 15g of honey the rouse wildflower one is my fave at the moment. Summer in a bowl. Yummy.

First_Trouble

Homemade HIIT
https://www.dumbbell-exercises.com/exercises

1 min jumping jacks
20 rep bench press
20 reps bicep curl
20 reps bent over one arm deltoid raise
35 reps weighted crunch
1 min Plank
1 min skipping
20 reps lying fly
20 reps shoulder press
10 reps front raise
10 reps straight arm pull over
35 reps weighted crunch
20 reps dumbbell side bend
1 min shadow boxing
20 reps lateral raise
10 reps straight arm deltoid raise
20 reps two arm tricep extension
25 reps weighted crunch
20 reps bicycle kicks

First_Trouble

Wednesday food & exercise

B: Nakd ginger bread bar
L: Chicken thigh & tesco tender veg medley
cheeseburger (no bun), spinach, fried onion
S: Mixed olives, Greek yogurt medley, banana, coffee, Lindt sea salt caramel dark chocolate
E: Walked 10,226, miles 3.92, burned 1853, ate 1556cals (est), carbs 56g, 10 mins housework

purpleshoes_2

First_Trouble wrote: »

Homemade HIIT
www.dumbbell-exercises.com/exercises

1 min jumping jacks
20 rep bench press
20 reps bicep curl
20 reps bent over one arm deltoid raise
35 reps weighted crunch
1 min Plank
1 min skipping
20 reps lying fly
20 reps shoulder press
10 reps front raise
10 reps straight arm pull over
35 reps weighted crunch
20 reps dumbbell side bend
1 min shadow boxing
20 reps lateral raise
10 reps straight arm deltoid raise
20 reps two arm tricep extension
25 reps weighted crunch
20 reps bicycle kicks

If you are using light weights, youd be better doing body weight exercises and leaving the weights out.

Also, the weight exercises technically arent HIIT.

If I were you Id do something like

30 seconds burpees, 10 seconds rest
30 seconds plank, rest time as before
30 seconds press ups
30 seconds squats
30 seconds sumo hold
30 seconds pommel jumps/jack planks (same thing)
30 seconds toe touches
30 seconds squat jumps
30 seconds mountain climbers
30 seconds elbow to hand plank
30 seconds tuck jumps
1 min rest

repeat

Even if you cant manage it all, ten mins would be a good start

Theres nothing wrong with lifting weights, but Id keep cardio and weights separate and you will get the afterburn effect from doing the above (EPOC) more than you would with the workout you posted above.

You can vary the rest and work timings as well, you could do 20/10
60/20, 30/30

First_Trouble

Thursday food & exercise

B: Greek yoghurt medley
L: cheeseburger (no bun), spinach, fried onion
soy glazed cod with half pack tesco crunchy veg stir fry
S: Mixed olives, coffee, 25g cashews, 25g raisins, cocoa chaos trek bar
E: Walked 14,541, miles 5.49, burned 1929, ate 1599cals (est), carbs 75g, 10 mins housework

First_Trouble

purpleshoes wrote: »

If you are using light weights, youd be better doing body weight exercises and leaving the weights out.

Also, the weight exercises technically arent HIIT.

If I were you Id do something like

30 seconds burpees, 10 seconds rest
30 seconds plank, rest time as before
30 seconds press ups
30 seconds squats
30 seconds sumo hold
30 seconds pommel jumps/jack planks (same thing)
30 seconds toe touches
30 seconds squat jumps
30 seconds mountain climbers
30 seconds elbow to hand plank
30 seconds tuck jumps
1 min rest

repeat

Even if you cant manage it all, ten mins would be a good start

Theres nothing wrong with lifting weights, but Id keep cardio and weights separate and you will get the afterburn effect from doing the above (EPOC) more than you would with the workout you posted above.

You can vary the rest and work timings as well, you could do 20/10
60/20, 30/30

Thanks I will definitely give this a go.