Lost weight creeping back help?
Discussion
So between February 2020 - July 2020 I went from 16.5 stone down to 13.0 stone, all through calorie control target of 1500 cals per day.
I thrown out my entire XL, 36W wardrobe and bought nice new clothes in medium/32
I tried and failed various diets for years but somehow I stuck at it and achieved my target weight.
I then had a “bad” festive period and started the new year at 13.4/5, spent the next few weeks/months still feeling ok in myself and my new wardrobe was fitting well still.
Fast forward to the present day and the scales have just dipped back into the 14’s, My clothes aren’t fitting well and I’m feeling completely down.
The thing is, I’m trying to kick start the calorie control diet I managed last year but I just cannot get going, I feel starving all the time, it’s like something just clicked last year and I was able To ignore the hunger until my body became used to it
I’d have thought I would find losing just the one stone simple considering the amount I lost last year, but I’m now starting to feel really anxious that I’ll end up back where I started.
Does anyone have any advice, when the statistics say that a good proportion of people regain the weight they lost, why is that?. Is it simply because they regress into their old lifestyle or is there some kind of bodily reactions going on?
I simply can’t return to my previous weight, but at the moment I feel like I’m losing the battle again
I thrown out my entire XL, 36W wardrobe and bought nice new clothes in medium/32
I tried and failed various diets for years but somehow I stuck at it and achieved my target weight.
I then had a “bad” festive period and started the new year at 13.4/5, spent the next few weeks/months still feeling ok in myself and my new wardrobe was fitting well still.
Fast forward to the present day and the scales have just dipped back into the 14’s, My clothes aren’t fitting well and I’m feeling completely down.
The thing is, I’m trying to kick start the calorie control diet I managed last year but I just cannot get going, I feel starving all the time, it’s like something just clicked last year and I was able To ignore the hunger until my body became used to it
I’d have thought I would find losing just the one stone simple considering the amount I lost last year, but I’m now starting to feel really anxious that I’ll end up back where I started.
Does anyone have any advice, when the statistics say that a good proportion of people regain the weight they lost, why is that?. Is it simply because they regress into their old lifestyle or is there some kind of bodily reactions going on?
I simply can’t return to my previous weight, but at the moment I feel like I’m losing the battle again
Edited by usn90 on Monday 11th October 22:35
I'm currently in the process of sorting my health out and trying to better myself.
I think as a 40yr old man what I've come to realise is diets simply don't work, the issue is the concept of a diet is often that people will do so to get to a certain wright or size and think "job done".
What I've come to realise 8s that a complete lifestyle change is required and I have to remind myself "this is my life now" and 8f I go back to the old ways it will be reversed.
I'm not claiming I'm a model of health or fitness but compared to where I was 2-3 months ago I'm a different person now. Health wise.
Have you found yourself slipping back to the old ways? You have to be completely open with yourself about it?
I think as a 40yr old man what I've come to realise is diets simply don't work, the issue is the concept of a diet is often that people will do so to get to a certain wright or size and think "job done".
What I've come to realise 8s that a complete lifestyle change is required and I have to remind myself "this is my life now" and 8f I go back to the old ways it will be reversed.
I'm not claiming I'm a model of health or fitness but compared to where I was 2-3 months ago I'm a different person now. Health wise.
Have you found yourself slipping back to the old ways? You have to be completely open with yourself about it?
Well last year I didn’t exactly change the amount of exercise that I was doing, the weight loss was down to my calorie restrictions.
So if I’m honest I know full well why I’ve put a stone back on, which is a good thing because at least I know WHY.
3/4 weeks of hitting my daily target should see me roughly back where I want to be, but I can’t seem to get going, which is worrying me because it feels like I’m back to my previous track record of dieting.
I realise now, that I will need to tighten the belt in order to maintain my target weight, be it though extra exercise or calorie control, I just need to lose the bloody stone first
So if I’m honest I know full well why I’ve put a stone back on, which is a good thing because at least I know WHY.
3/4 weeks of hitting my daily target should see me roughly back where I want to be, but I can’t seem to get going, which is worrying me because it feels like I’m back to my previous track record of dieting.
I realise now, that I will need to tighten the belt in order to maintain my target weight, be it though extra exercise or calorie control, I just need to lose the bloody stone first
Don't panic, make it manageable. Make it a lifestyle change. It sounds like a good aim would be for you to want to fit into your clothes again well.
I'm doing OK at weight loss (slowly!!) at the moment and am trying to do it gradually, with small changes. This hit home for me: 150 calories less per day is circa 55,000 over a year, equivalent to about 100 5k runs!
Im doing about 2-3 5k runs a week, and about 5 times a week I spend about 15 minutes in the morning doing stretches, sit ups and push ups and a bit with dumbbells. Its easy to find 15 minutes and I feel fitter, stronger and just more flexible. It won't make me an adonis, but it makes me feel better about myself.
I also have 'warmer and colder' in my mind. my goal is to fit into my old clothes. If I'm eating, am I getting warmer, I.e closer to my goal, or colder. I still make bad decisions, but that's ok, it's about marginal gains over the rest of my life time.
I still drink beer (not much really), but have replaced about half of what I drink with alcohol free. Its good enough, and an easy way to save calories. But if I have 2-3 cans of a night, I wouldn't feel like doing exercise the next morning, so a double whammy!
I'm still 2 stone over ideal weight, and no diet/health expert so probably not the best to advise, but hope this at least gives you some ideas.
I'm doing OK at weight loss (slowly!!) at the moment and am trying to do it gradually, with small changes. This hit home for me: 150 calories less per day is circa 55,000 over a year, equivalent to about 100 5k runs!
Im doing about 2-3 5k runs a week, and about 5 times a week I spend about 15 minutes in the morning doing stretches, sit ups and push ups and a bit with dumbbells. Its easy to find 15 minutes and I feel fitter, stronger and just more flexible. It won't make me an adonis, but it makes me feel better about myself.
I also have 'warmer and colder' in my mind. my goal is to fit into my old clothes. If I'm eating, am I getting warmer, I.e closer to my goal, or colder. I still make bad decisions, but that's ok, it's about marginal gains over the rest of my life time.
I still drink beer (not much really), but have replaced about half of what I drink with alcohol free. Its good enough, and an easy way to save calories. But if I have 2-3 cans of a night, I wouldn't feel like doing exercise the next morning, so a double whammy!
I'm still 2 stone over ideal weight, and no diet/health expert so probably not the best to advise, but hope this at least gives you some ideas.
Edited by covmutley on Tuesday 12th October 07:37
Edited by covmutley on Tuesday 12th October 07:59
OP, as another PHer has said above, don't panic. Don't give up and don't relapse. Things like comfort eating and 'this one won't hurt' are your worst enemies. It seems that you're similar to me in that you can easily over-indulge and don't have a noticeable cut-off point until it's too late, especially where something is so good and is not something you typically eat.
At the risk of derision, I have my own 'two-week' theory: whatever prolonged good or bad you do eating or exercise wise one week will manifest itself after two weeks.
Early in 2019 I weighed 95kg. By summer 2019 I was jogging 2 miles during lunch breaks (something I did frequently for a few months), to top up walking 2.6 miles to and from work, eating much healthier and so on. I went on holiday for two weeks and ensured I jogged daily for the first week at least.
By December 2019 I was around 75-78kg and it showed (but that was a slow process and I know it could have been quicker had I challenged myself more).
The good feeling was instant of course, but the results noticeable after a fortnight, and that's what spurs you on. I did the same in 2016 and it was a winning formula then as well. No crash diets, just cutting down on excess bingeing (something I'm too guilty of) and plenty of exercise.
Sadly I think I'm back in the 80s again, when I was wanting to reach and maintain a weight of 75kg, although my gym workouts are now weights-only.
My advice is to always to stay on top of exercise and to be active. If you can squeeze in a walk or a run here or there then do it, especially if for anyone who is going to be sat at a desk during lunch.
You'll thank yourself if instead going to pick up a carb-laden bloat-me-up sarnie or pasta to sit at your desk and mope about it afterwards and have the train wreck feeling, you swap that for a 15/20-minute jog instead.
Alternatively, nip into a store and grab a bunch of bananas and have a few of those for lunch or throughout the day. They're a filling solution to the usual guilt-inducing lunch options. Cut down on bread intake as well.
Diets alone don't work or can only get you to a certain point before you plateau or regress. With plenty of exercise, you should actually be able to enjoy eating anything in moderation.
Another thing I have learned is to stop eating sooner rather than later. That way you'll have taken the hunger off as your body comes to realise it is full, rather than feel full but only after you're already too full and have avoidable excess calories in you.
At the risk of derision, I have my own 'two-week' theory: whatever prolonged good or bad you do eating or exercise wise one week will manifest itself after two weeks.
Early in 2019 I weighed 95kg. By summer 2019 I was jogging 2 miles during lunch breaks (something I did frequently for a few months), to top up walking 2.6 miles to and from work, eating much healthier and so on. I went on holiday for two weeks and ensured I jogged daily for the first week at least.
By December 2019 I was around 75-78kg and it showed (but that was a slow process and I know it could have been quicker had I challenged myself more).
The good feeling was instant of course, but the results noticeable after a fortnight, and that's what spurs you on. I did the same in 2016 and it was a winning formula then as well. No crash diets, just cutting down on excess bingeing (something I'm too guilty of) and plenty of exercise.
Sadly I think I'm back in the 80s again, when I was wanting to reach and maintain a weight of 75kg, although my gym workouts are now weights-only.
My advice is to always to stay on top of exercise and to be active. If you can squeeze in a walk or a run here or there then do it, especially if for anyone who is going to be sat at a desk during lunch.
You'll thank yourself if instead going to pick up a carb-laden bloat-me-up sarnie or pasta to sit at your desk and mope about it afterwards and have the train wreck feeling, you swap that for a 15/20-minute jog instead.
Alternatively, nip into a store and grab a bunch of bananas and have a few of those for lunch or throughout the day. They're a filling solution to the usual guilt-inducing lunch options. Cut down on bread intake as well.
Diets alone don't work or can only get you to a certain point before you plateau or regress. With plenty of exercise, you should actually be able to enjoy eating anything in moderation.
Another thing I have learned is to stop eating sooner rather than later. That way you'll have taken the hunger off as your body comes to realise it is full, rather than feel full but only after you're already too full and have avoidable excess calories in you.
In a similar boat as I tend to yoyo with weight. My heaviest was 120kg but got it down to 92kg in 2020 through cutting bread, less sugar and more exercise. I'd cycle 2-3 times a week doing 30-50 miles each ride, then making sure I did at least 10000 steps a day, often with a 10kg weighted vest. Now with work and running out of time because of day to day stuff the weight has crept back up to 105kg. I'm still off bread but crap does creep in more and it's even harder in Winter to find the motivation. I got back on the walking this weekend and forgot how much I missed it. Fresh air, some music and lots of time to think. Will start doing some weights and stretches this time as I want to get my core and lower back stronger. If I can get back to 100kg I've told myself via some man maths I can buy a new bike. Have a few places I've always wanted to cycle to so got plenty of goals to aim for, rather than just the weight. The weight loss, like going fast is a byproduct, not the main goal. It gets better the more exercise and effort you put in. I've found if I focus just on the weight it's harder. It's better to focus on a goal. Back in 2020 was to do my 20 mile cycle route in an hour. Got pretty close to that in the end so will be doing that again, even if there's a lot of variables that can affect the time.
As I mention in all these threads, and others have mentioned above- approach it as a lifestyle change. ‘Diets’ are temporary, healthy sensible eating is not.
If you’re not exercising, do so, and make it part of your life.
Do it in a way you intend to do FOREVER, not just to address an issue.
1500 calories for a grown man isn’t sustainable. Diets without exercise and activity are doomed to fail. We’re meant to move and be active, it keeps you alive for longer and makes every aspect of life better. You can eat more, the nutrients are partitioned better, and you’ll have more energy. And that’s not even scratching the surface of the benefits.
If you’re not exercising, do so, and make it part of your life.
Do it in a way you intend to do FOREVER, not just to address an issue.
1500 calories for a grown man isn’t sustainable. Diets without exercise and activity are doomed to fail. We’re meant to move and be active, it keeps you alive for longer and makes every aspect of life better. You can eat more, the nutrients are partitioned better, and you’ll have more energy. And that’s not even scratching the surface of the benefits.
What I've found most useful from a p/t is as well as looking at calories look into the macros so protein and carbs
I've got calorie targets but within them i have protein/carb targets.
So now say i have 300 calories left i consider if I've been to the gym/running so eat more protein or if I've got a really busy next day i might concentrate on getting more calories but all within my remaining daily calories.
I've got calorie targets but within them i have protein/carb targets.
So now say i have 300 calories left i consider if I've been to the gym/running so eat more protein or if I've got a really busy next day i might concentrate on getting more calories but all within my remaining daily calories.
As said above... two things:
1) Don't panic, get back on your diet and you'll lose weight. It'll happen, but it might take a few days/weeks to show. But it will.
2) You need to work out a sustainable way of keeping it going, what ratio of exercise to diet that is only you can decide.
I used to be around 100Kg, I'm 5'10", so that's not good. I started doing 30 mins of daily exercise (at the upper end of the fatburn heart rate zone), and cut down on food a little. Things like not having a dessert, not polishing off all the spare food on the table etc. No special diet, just being sensible about what I eat. I also weigh myself daily.
Over a period of 7 months I got my weight down from 100Kg to 78KG... and have stayed there for just over a year now. I sometimes have bad days, and the scales tip over 79Kg, in which case I eat a little less over the next couple of days, and it drops back under. And sometimes I go a bit too low, and then I'll start eating a little bit more.
I might be lucky in that a) I'm quite happy eating the same thing every day for breakfast and lunch), b) that I've found a "stable" set of input and output that keep me at about the weight.
But I think the biggest thing that's helped is firstly building the exercise into my daily routine, and secondly not going on any sort of special diet. I didn't want to eat lettuce leaves for the rest of my life. I guess this is what they call a lifestyle change.
1) Don't panic, get back on your diet and you'll lose weight. It'll happen, but it might take a few days/weeks to show. But it will.
2) You need to work out a sustainable way of keeping it going, what ratio of exercise to diet that is only you can decide.
I used to be around 100Kg, I'm 5'10", so that's not good. I started doing 30 mins of daily exercise (at the upper end of the fatburn heart rate zone), and cut down on food a little. Things like not having a dessert, not polishing off all the spare food on the table etc. No special diet, just being sensible about what I eat. I also weigh myself daily.
Over a period of 7 months I got my weight down from 100Kg to 78KG... and have stayed there for just over a year now. I sometimes have bad days, and the scales tip over 79Kg, in which case I eat a little less over the next couple of days, and it drops back under. And sometimes I go a bit too low, and then I'll start eating a little bit more.
I might be lucky in that a) I'm quite happy eating the same thing every day for breakfast and lunch), b) that I've found a "stable" set of input and output that keep me at about the weight.
But I think the biggest thing that's helped is firstly building the exercise into my daily routine, and secondly not going on any sort of special diet. I didn't want to eat lettuce leaves for the rest of my life. I guess this is what they call a lifestyle change.
phil4 said:
But I think the biggest thing that's helped is firstly building the exercise into my daily routine, and secondly not going on any sort of special diet. I didn't want to eat lettuce leaves for the rest of my life. I guess this is what they call a lifestyle change.
That's what worked for me as well. Running in my case, starting with couch-5k, then park run every Saturday and a couple of 5k's in the week, then 10k's / half / full marathons, running 6 days a week.You don't need to go that far, but for me the health benefits have been massive. You do need to push yourself out of your comfort zone though and you absolutely need to be consistent.
smn159 said:
That's what worked for me as well. Running in my case, starting with couch-5k, then park run every Saturday and a couple of 5k's in the week, then 10k's / half / full marathons, running 6 days a week.
You don't need to go that far, but for me the health benefits have been massive. You do need to push yourself out of your comfort zone though and you absolutely need to be consistent.
I totally agree, I use rowing and an exercise bike as lower impact (I used to do running, but got injured) but that's just my choice.... the key as you say is consistency, as soon as you find an excuse you'll fall out of the habit, especially when as said you need to be pushing yourself... I finish every work out dripping with sweat. It's not exactly fun, so If I find ways not to do it I would very quickly stop it altogether.You don't need to go that far, but for me the health benefits have been massive. You do need to push yourself out of your comfort zone though and you absolutely need to be consistent.
I think the issue is that you went back to your old habits once you were happy with the weight you achieved. So tone down the eating and get on with it (what you did before).
You don't have to cut everything out btw just like you don't have to eat everything. You can have beer and crisps... just not as much as before. I'm going to have a burger and chips with a pint for dinner but I've already done the gym thing at lunchtime, and I'll maintain a decent athletic shape still... because I don't do this everyday! (I'm nearly 50 before you ask.)
You don't have to cut everything out btw just like you don't have to eat everything. You can have beer and crisps... just not as much as before. I'm going to have a burger and chips with a pint for dinner but I've already done the gym thing at lunchtime, and I'll maintain a decent athletic shape still... because I don't do this everyday! (I'm nearly 50 before you ask.)
Thanks everyone for the response , I have taken onboard the generals advice and tips.
One poster mentioned bananas, what is strange is that at 30 years old I’ve never eaten one, the texture and smell in the past made me heave, however today at lunch I went and bought a pack, wasn’t that bad actually and I believe they help you feel feel less hungry which is exactly what I need right now, so for now I will be replacing the junk I eat on the side with a banana.
I didn’t cut anything out of my diet last year, just aslong as I met my daily calorie target and it worked for me, as has been mentioned I just need to get back on with the diet and in the meantime incorporate a new exercise regime that is sustainable for me, the stumbling block at the moment is the hunger which I hope the fiber from the bananas will help with.
My game plan last year was to lose the weight, and if I started putting weight back on, I would jump on it before it got out of hand, in hindsight that should have been just after Christmas, but I figured it was only a few pounds and I’ll lose it again no sweat, I won’t be making that mistake again
One poster mentioned bananas, what is strange is that at 30 years old I’ve never eaten one, the texture and smell in the past made me heave, however today at lunch I went and bought a pack, wasn’t that bad actually and I believe they help you feel feel less hungry which is exactly what I need right now, so for now I will be replacing the junk I eat on the side with a banana.
I didn’t cut anything out of my diet last year, just aslong as I met my daily calorie target and it worked for me, as has been mentioned I just need to get back on with the diet and in the meantime incorporate a new exercise regime that is sustainable for me, the stumbling block at the moment is the hunger which I hope the fiber from the bananas will help with.
My game plan last year was to lose the weight, and if I started putting weight back on, I would jump on it before it got out of hand, in hindsight that should have been just after Christmas, but I figured it was only a few pounds and I’ll lose it again no sweat, I won’t be making that mistake again
usn90 said:
.... the stumbling block at the moment is the hunger which I hope the fiber from the bananas will help with...
Psyllium seeds. Very high fibre/next to no calories. Mix with water and take inbetween/after a meal to delay hunger pangs. The seeds will expand in your stomach and leave you feeling full for longer. Don't go mad on them though, 2 mugs of 2 tablespoons a day will have you s
tting like a horse 
Update
I’m pleased/ relieved to say I’m back at my target weight, so thanks again for the general tips/ motivation.
So, moving forwards, I have an issue where I need to stay as close to the high 12’s, 13.0 as possible as I will be returning to motor racing next year. although I would like to add a little muscle tone here and there, mainly abs, chest, biceps + triceps
I can see the contradiction here, my first thought is too continue to lose as much fat as possible to give me some scope for adding some muscle mass
I’m not after a bodybuilder look, just a little bit of tone
I’m pleased/ relieved to say I’m back at my target weight, so thanks again for the general tips/ motivation.
So, moving forwards, I have an issue where I need to stay as close to the high 12’s, 13.0 as possible as I will be returning to motor racing next year. although I would like to add a little muscle tone here and there, mainly abs, chest, biceps + triceps
I can see the contradiction here, my first thought is too continue to lose as much fat as possible to give me some scope for adding some muscle mass
I’m not after a bodybuilder look, just a little bit of tone
The good news is that muscle burns more calories than fat.
The bad news is that if you add muscles unevenly you can end up as I did a few months ago with horrible back spasms. Still, it only took a few hundred pounds, and many painful hour long sessions with a physio, and lots more hours doing the exercises he recommended to rebalance things to make some real progress.
Find a decent personal trainer that can listen to your aims and recommend a workout that will tone muscle in a way that won't leave you out of balance.
The bad news is that if you add muscles unevenly you can end up as I did a few months ago with horrible back spasms. Still, it only took a few hundred pounds, and many painful hour long sessions with a physio, and lots more hours doing the exercises he recommended to rebalance things to make some real progress.
Find a decent personal trainer that can listen to your aims and recommend a workout that will tone muscle in a way that won't leave you out of balance.
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