Small steps lead to big changes...

beanielou

Happy new phone 

jwil

Thank you both, I love it and it was worth it I think

I decided to have an early finish today as everyone was home so we could all eat together.  That was nice.  I also took a long lunch break so we could go and see family who were visiting.  Despite that, I started early enough this morning that I was only about 1/4 hour short for the day.  I also had a fairly productive day so that's good.

I've cashed out £9 on PA so will PAD that tomorrow.  It's looking like another good total this month.

beanielou

Good to catch up with family 

jwil

beanielou said:

Good to catch up with family 

Yes it was lovely

jwil

Today's PAD - £9


Jan - £141
Feb - £84

jwil

I've spent the last few days/weeks trying to build up motivation to try and lose weight again.  I need to try and change the voice in my head that tells me I've tried so many times and failed, so what's the point.  I think I've been big so long I can't imagine myself not big.

Nonetheless, if I don't try, I definitely won't do it, and I am now at the stage where it's impacting my life (the prediabetes and the knee pain) so I do need to make the effort.

I've stuck really well to the time restricted eating, and I hope that's made a difference, but any weight benefits have been truly offset by poor eating habits.  It's a habit for me now, so I will keep it up to hopefully maximise any benefits for my blood sugars.

I've been trying to address all of my excuses/barriers and coming up with solutions for them so I can keep focussed.

I always lean towards SW principles - lots of fruit and veg, lean meat etc, at least 1/3rd of the plate veg etc.  But I find some of the other parts don't work for me, and it's not great when you can't/don't want to cook from scratch all the time.  However, the thought of calorie counting forever fills me with horror.

However, I am a creature of habit, so maybe calorie counting for a month or so will mean I learn the values of what I normally eat and can use that.

I'm going to try and combine the two - SW basic principles, combined with calorie counting for those days/times that I am eating prepared food or just fancy something different.  Maybe it will work, maybe it won't but I'll try.  If nothing else it will make me aware of what I'm eating.  This also will help me manage the challenge of providing food that everyone in the household will eat without having to keep cooking separate meals.

I've reset the NHS weight loss app to help me.  I get a decent calorie allowance due to my weight so can play with levels to see what works and then reduce it gradually.

I've never been a big loser, so I need to be realistic about the time it will take to see a difference and not get disheartened.  I also found in the past that often I would lose weight one week, maintain or small gain the following week, and then lose again the week after - the gain and more.   I need to remember to look at the overall picture and progress rather than focus on what the scales say at any one point.  I've also got to be wary of my relationship with the scales as it can be dysfunctional, and focus on how I and my body feel rather than focus on what I weigh and whether the scales are moving.  Better to be fit and fat than to have poor mental health.

I'm always full of plans when I have the benefit of time, but as soon as I get back to work and dealing with school runs etc, everything falls apart, so I need to address that.  If I get into the habit of making lunch in the morning, like I used to when I went to the office, then I always have stuff to hand so can grab and go if the day is busy.  I need to get back in the habit of making lunch on the days when I am in the office too!

I'm terrible for meal planning, but should make the effort.  I also need to accept that whilst it's not necessarily the most MSE, that buying ready prepped food (e.g. veg) might help me save time and therefore help me stick to healthy eating.  

I've been okayed to keep walking with my knee, so if I do the school run and walk to work then I meet exercise guidelines.  I just need to keep going as eventually the pain will improve.  Keep up with the recommended strengthening exercises for my knee as well, and also look at doing some upper body exercise too.

I need to find something to keep me motivated so need to read or listen to things about health and fitness.  If anyone can recommend any podcasts or similar which are motivating but also sensible (i.e. based on science rather than promising miracle solutions), then I'd be really keen to hear about them.  I can listen while I'm walking then.

ladyholly

Have you tried ice on your knee. I use an ice pack well wrapped in a towel so it can stay on for a while. I appreciate that finding time to sit with your leg up and an ice pack when you have a family is hard but it might help depending on exactly what is wrong with it. I must join you with the motivation for losing weight as I suspect that my breathing wouldimprove is I was carrying much less fat. Good luck.

Humdinger1

I do TRE @WinterWarrior and think it's helped though consider any gap over 12 hours as qualifying. Dr M*k* M*s*ley says it's important to get hungry as it does help reset blood sugar (I think, summarising a whole book from memory).   I only weigh myself every few weeks for the exact reasons you describe.  Agree, mental health is so important. You are doing brilliantly love Humdinger xx 

WinterWarrior

Extra good luck jwil. I have told myself it might take a year…there’s no quick fix, but you will see a downward trend. Calories are working for me, so smaller portions of normal meals. Like you, I struggle with meal plans. I’m almost reverse engineering it by working out how much I can have with my leftover calories. If I have 100 calories left then I weigh out that amount, instead of doing it the other way around. You are in good company as we all seem to be ‘doing something’. 

pennywisepoundstupid

Good luck jwil, keeping weight off is hard especially as us women get older and it's even harder if you are in pain, i think you just have to find what works for you.
I don't count calories or own weighing scales if my clothes start getting tight thats when i think ok cut back on the cake..For me I focus on keeping moving but not in a structured way,I hate gyms and formal exercise classes and the thought of going and being judged made me so anxious it just wasn't worth it. It has taken time to find what works for me which is walking my dogs which I do twice a day and taking them to dog training which is also good for my mental health so win win, also the dogs don't care about my wibbly bits  . xx