Struggling to stop losing weight

phil1966 said:

This is not a problem I ever envisaged having, but don't seem to be able to stop losing weight!

When I was first diagnosed back in November 2014, I weighed 120kg with a 44" waist and a BMI of 37, so I went on a strict diet and exercise regime (started LCHF then gradually increased my carbs).

My blood sugars are great (low 4s in a morning and rarely above 6) and I feel fit and healthy (and have a visible 6 pack ).

My original target was 68kg and 30" waist, which I reached a few months ago. However, since then my weight has still been decreasing slowly and I now weigh 65.5kg, have a 29" waist, a sub 10% body fat percentage and a BMI of 20.2. I'm happy with my weight at this new level, but really don't want to lose any more

According to MyFitnessPal, I should be eating around 2,750 calories a day to maintain my weight (I do a lot of exercise including running 3-5km nearly every day and that figure takes into account the calories burned during exercise), but I think I've got so entrenched in the mindset of losing weight and worked so hard to get where I am that I worry too much about putting it all back on and therefore struggle to eat more than about 2,400 calories a day (which is probably why I'm still slowly losing weight).

Does anyone have any advice about how to switch my mindset around and stop being so worried about gaining weight that I can't stop losing it?

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The mindset thing is a tricky one, but I do understand the fear of regaining weight; especially as it becomes clearer that the Personal Fat Threshold is important.

I has similar issues stopping losing weight. For me it was partly the nervousness of rebounding (although I hadn't lost that much weight), partly wondering if I'd have to eat more carbs, and partly I was concerned that I appeared to have got the big D into a great place and I didn't want to erode that great result, but I wouldn't continue to lose weight and remain healthy.

I must admit, I started my transition around the time I would have been happy to lose weight, but wasn't too-too thin, so that I had a little wiggle room. But it was tricky getting the mix right.

I'll tell you what I did, then you can take from my story anything you like, or do something different, because like all things, we are different and there are a few ways to deal with this.

Initially when I wanted to stabilise, I just ate a bit more, so increased portion size, just a bit all round. That was ok, but it didn't do anything too much to halt weight loss.

I then upped the protein a bit more, which didn't do the trick either, and I found I didn't really want to eat any more meat or fish. So, I then added peanuts with my lunch, which is/was usually salad based. Doing that, I made progress, but was still losing slowly.

Finally, I hit the balance by adding cheese to my lunchtime eating too. At long last my weight stabilised.

Aside from just upping things a bit, I did everything else in a measures was; measurirng my peanut portions and latterly the same with the cheese. That wasn't because I was manic, but so that I could manage what I was doing and to assess the calorie and nutrient increases, so that I would (eventually) know what worked.

Are you bored yet?

I don't measure so much any more, unless I'm following a recipe, and I do know that if, for whatever reason, I seem to be eating less (busy, heat and appetite reduction) I'm likely to lose weight, so I do keep an eye on things.

I'm now one lean, mean eating machine and at 160cm, I routinely consume 2300-2500 calories a day, with carbs ranging from 30 - 80, but usually 50-60. I'm a size 6, so super-slim, with a BMI skirting around the base of the normal range.

I never, ever thought I'd have trouble keeping my weight up. I'd always been more inclined to gain that lose. How things change! When I had a bit of tricky surgery late last year, I was a frdige clearing monster and losing weight again, with the nurse overseeing my recovery telling me I'd not be able to do anything except hold my own at best for a couple of months. I got reeeeeaaallllly bored of eating during the time I was trying to regain a kilo or two.

Do really start on a planned effort to stabilise now, as you seem to already be pretty slight, and a number f folks have found as we have that it takes a while to crack stability.

Good luck with it all. It's a new challenge.

phil1966 said:

thanks for the detailed reply @AndBreathe - it really helps

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For some it's easy, but for me it was another longer game. @Bluetit1802 found similarly.

@phil1966 WOW! - what a sysmic shift in weight - that is truly inspirational with your change!!!!

I was 115k 3 months ago and now to 90. BMI 33 to 26.8 - still work to do! Like you I'm eating very healthily and 'smashing the Phys' pretty much on a daily basis with either a 5k run or 20k+ bike ride, and do wonder what I do when I 'get there' weight wise, thanks for raising it.

I have never been below BMI of 28 for years as was always a big rugby playing (2nd row) bloke so found it soooo hard and thought it is going to be hard to get down to 25 - let alone below that. Now I see the signs!

I was similar to @AndBreathe .

My weight just fell off me on my low carb diet, without any effort. I was lucky. I reduced my BMI from 31 to 21, but when it was just above 21 I knew I needed to stop losing and stabilise. I had no intention of increasing my carbs so it had to be protein and fats. It took a long time to find the right balance. I started by introducing cheese to my diet, weighing it as I did. Still lost weight. I then added double cream in a daily cup of coffee, measuring the quantity. Still lost weight, albeit a bit slower than before. I then increased the number of eggs I was eating by adding an extra one each day and that started to work for me, and finally I returned to my previous habit of a glass of red most evenings. . That did the trick. That was all 18 months ago. I stopped losing, stabilised, and have remained stable ever since.

It was not easy. It was harder than losing weight in the first place. If you find you are gaining again, cut out some of the extras you added, bit by bit, slowly, until you stabilise again. It really is a fine balance, but with planning and careful calorie management it should work

Woweeeeee - complete respect!

Half the man you used to be - literally!

That is an AWESOME transformation!

All Praise to LCHF and your incredible efforts!

phil1966 said:

Thanks, and well done on your weight loss too - 25 kg in 3 months is amazing!

I never thought I'd get below 25 bmi either (I also used to play 2nd row in my youth!) - I'm lighter now than I've been since my teens and determined to keep it that way (but not go too far )

I think my weight crept up on me without realising and it's only looking back now that I realise just how huge I'd got! here are two pictures to illustrate (the before taken in 2014 and the after in 2016)

Before
View attachment 19913

After
View attachment 19915

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Great pics. Make sure you keep them both close to hand.

I thought for a moment you were wearing the same hat. Being white, I was doubly impressed,....................... until I checked.

Amazing results, and so inspirational for others, thanks for sharing your info & photos with us. I'm still working on my weight, and sadly can't add anything useful to the great advice given by AndBreathe and the others above. I so enjoy reading about people's successes - it gives me encouragement to work harder...

Hi @phil1966
You are doing so well. Great progress.
I've also lost all the weight I needed to and my GP told me I needed to put some back on. My BMI was down to 19.6 and I had very low trigs (0.49) so he was worried I was malnourished. I'm not! I think my trigs are low because I do a lot of walking (often 8 - 10 miles a day) to keep my blood sugars down. I found eating a whole Lidl roll with lunch, adding cheese and biscuits and also eating a handful of nuts helped. I have put on the few pounds my GP wanted but I am still so concerned that I don't want to lose control of my bloods. I am still finding it difficult to balance things as I don't want to put on any more weight I think it's very much trial and error and finding what works for you. I ca.n't help you with the mind set as I'm still scared of putting on any more weight

Hi Phil,

Really inspirational. Well done on all that weight loss. I can only dream of getting as far as you but with determination and the right mindset I hope to reach something like that one day. I hope you manage to work out how to stop losing now! I really really wish I had that problem though!!

Omgossssh u look awesome

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phil1966 said:

Thanks - I've made them into my Avatar now so I'll always be reminded of my journey

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How have you done it !

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phil1966 said:

I started on a very strict LCHF diet. By very strict, I mean below 20g of carbs a day (and often less than 10g). I also kept my calories below 1,500 a day and walked twice a day

I weighed all my food and tracked everything in MyFitnessPal so there was no conning myself and I could see exactly what I was eating and burning off through exercise

I gradually started increasing my carbs after that, but kept my calories below 1750 at first, gradually increasing them as I approached my target weight and added more exercise. Food wise, I still avoided bread, cereal, potatoes, root vegetables and kept drinking black coffee and tea

I stuck to the new regime for a year and made sure I never exceeded my calorie goal (I know some people like "cheat" days, but I found it easier to stick to the diet constantly)

17 months after I started, I took up running (I'd agreed to do a charity 5K run with my daughter) and really caught the running bug - I now run nearly every day between 3k and 5k with the occasional longer run (up to 10k)

18 months after I started, I hit my original target weight (68kg) and tried to move to maintenance mode, but I'm now doing so much exercise I'm struggling to eat enough to completely stop the weight loss (which is where my first post came from)

I still track and log all my food and still avoid potatoes and root vegetables but I do now eat wholemeal bread occasionally and have breakfast cereal most mornings. I also still avoid "cheat" days but my food focus now is on making sure my blood sugar is stable and in range (I'm using a freestyle libre so obsessing over that has sort of replaced obsessing over my diet )

I guess the short answer is I decided what I needed to do and did it - I can be a very motivated person and using MyFitnessPal really helped as it's all there in black and white with nowhere to hide!

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@phil1966 i think my approach is similar though not as meticulous, and no I'm not testing BG at all. I'm not calorie or carb counting speafically - just eating VERY healthily and applying common sense. I do eat carbs, have cereals some mornings, the occasional granary / whole meal Sandwich and maybe a new potato or so with some meals. Phys wise - I wasn't that unfit to start with, but could manage 1.5k in about 19 mins. Now got that down to 13.5 mins and of do 5 in just over 30. I'm also no contemplating doing a 10k run somewhere. Also cycling is great. Had a bike for years but hardly used it. Started at 5/6k rides - now Upto 30k rides and loving it!
I bought a Fitbit and like that. It shows me what I need to know ..... And when I'm being a lazy ******! I can't believe how many calories I now burn e.g. a 23k trail cycle ride yesterday .... 850 Cals
Has it worked??? .... Well in 3 months see below, with previous values in brackets:

Weight 90.9k (115)
Waist 35' (42')
BMI 27.1 (33)
BP 115/70 (144/98)
Chol 4.5 (6.5)
FBG 5.6 (12)
Hba1c 7.3 (11)

Still a way to go to get to your amazing level - but like you sooooo motivated to do it! Thanks for sharing.

@phil1966 Good god I thought I was doing well losing 6.5St but you put me to shame well done on that.