And the Scale goes up and up...

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Do_You_Even_Bend

New member
Hello Everyone!

So, a bit of background. Like many people, I've always struggled with my weight. Through secondary school and the like, I was always bigger, though started loosing weight by the time I was 18. From the ages of 18-21, or there abouts, I was at a comfortable weight for myself - at the high end of BMI normal, to the low end of overweight. Coming from a family of big eaters, and my only excercise at the time being clubbing, I was more than happy with my 5'8 , size uk 12 physique.

Then, I dislocated my right knee whilst doing that oh so fun excersise of dancing with a few shots down me, had a tough year in terms of stress with my final year of university, and (sorry guys) poor side effects of hormonal contraceptives...

Leading me to now be about 105kg, wearing 18-20s, and terrified of doing the one excersise I enjoyed given its how I caused myself such injury!

Ive been fairly stable at this weight for about a year now, with lots of "I should lose weight", "This is the time!"... and no action whatsoever other than continueing to snack.

In this course of time, Ive also transitioned from vegan to dabbling even in meats, and a lover of all things dairy, so in many ways my diet has also become much fattier in general... plus I eventually want to work with kids, have an active outdoorsy life and have kids of my own... so would much like to be a nice healthy role model for all of this!

Im hoping to try to keep as an active member, I think some much needed support will help me keep on track!

TL;DR? - Fat kid > lost weight > skinny-fat student > danced myself to injury > Fat adult - who desperately wants to get fit!
 
Hello Do_You_Even_Bend and welcome to the forum.

Weight loss is very much like running, in that it's something that you can always return to, regardless of weight or level of fitness. Moreover, with the correct application, it's something that can continue to work, despite how hopeless you may consider your current position.

While you probably have a goal weight in mind, you've not really explained how you intend to reach it, so it's difficult to guide you further.

That said, whichever route you've decided to take, it'd be worth ascertaining your BMR (basal metabolic rate) and TDEE (total daily energy expenditure) through the use of BMR/TDEE calculators, to provide an idea of how many daily calories are required meet both.

Having obtained both, seek to introduce a daily calorie deficit from your TDEE (preferably 500Kcal), whilst ensuring that the deficit you introduce doesn't take you below your BMR.

As for eating healthily, aim to obtain protein from sources such as whey powder, eggs, fish, lean meat and nuts, carbohydrate from wholegrains, beans/legumes and veg and fat from healthy oils, seeds and nuts, whilst restricting consumption of refined carbohydrates (pop/sweets/cakes) to a minimum.

In addition to improving health through dietary choices, if you don't already do so, aim to incorporate both cardio and resistance exercise, since both will assist in allowing you to maintain the healthy lifestyle that you seek.
 
Thankyou for the support!
I'll be honest, I hadn't really thought about BMR and TDEE before coming to this forum, so based on my current activity level, or lack thereof...
BMR: 1868
TDEE: 2148

Currently I work in a call centre with a rather long commute each way 4 days a week, (On average, leave the house around 7am and return after 9pm..). So, I'll be aiming to excersise on my days off. Ill be starting off with using WiiFit and other active wii games, as well as an hour long dog walk on these days off - (Don't worry, Im back home, so they do get walked on my days at work!).

As well as this, I have daily physio excersises, and will be trying yoga, as Ive heard good things about it for those who are hypermobile like myself!

When I do start making it to the gym and such, I have to avoid anything high impact on my hips and knees for now - The weight plus jolting isn't good for joints prone to dislocating!

A few questions:

1) Is it safe to eat dead on your BMR?
2) How frequently should I recalculate these figures?
 
Hello, Do_You_Even_Bend. Apologies for the delay in my reply.

In answer to your questions, regardless of current weight and level of activity, you should always aim to consume sufficient daily calories to satisfy that of your BMR. As such, it’s safe to eat dead on 1868Kcal (was the calculation performed using the Mifflin St. Jeor method?).

The calorie difference (between BMR and TDEE) will be obtained from energy stored in existing fat, thus leading to its overall reduction over weeks/months. Given the difference between the two, based upon your current level of activity, you can probably expect a weekly loss of 1-2lbs per week.

As your fitness improves, allowing you to exercise harder and longer, you could see a loss of 2-3lbs per week.

In terms of your figures (much kudos), I’d re-evaluate them with every 7lbs lost, in order to avoid the dreaded plateau. With each stone lost, your BMR will reduce by around daily 100Kcal.

Concerning activity, while the wii activity may suffice for now, I’d consider joining a gym since it’ll be more productive to your goals in the longer term. I appreciate the concerns you may have over hyper-mobility, but activities such as cycling should help to strengthen the muscles around your knees, leaving them less susceptible.

What kind of exercises has your physio recommended that you adopt/avoid?
 
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