Support for non-GLP weight loss

[Anonymous]

Hey I don't take GLPs and won't because as concierge PCP says we truly don't fully understand how they work and my extra pounds are cosmetic issue not health concern.
Plus now we see bone and tendon issues. I already have tendon risk factor from medication.
https://wapo.st/3P4WjLB

[Anonymous]

Anonymous wrote:

Anonymous wrote:
Are there others out there trying to lose weight who don't really want to use meds and want to do it "on their own?" Can we have a little support group here for those of us who need some encouragement and want to learn about others' experiences ... without someone chiming in to promote GLP use or to dissuade others from trying to do it without meds? I'm really tired of every chain promoting GLPs. Yeah, it's harder; but what's wrong with doing it "naturally?"

I'm a 57 y/o female, 5'6" weighing a fluctuating 186-190#; pre-diabetes and lifelong high cholesterol; shoulder issues on one side and wrist issues on other side preclude a lot of the recommended physical exercises (like weightlifting). I initially lost 22# through lifestyle changes and regular walking. I've been stalled for a long time, gaining up to 5# at times - hence the fluctuating weight noted above.

Anyone else? Suggestions or advice or just your own story for encouragement/support? Anti-drug folks, how can we do this?!!!

I'm about your age and size. I weighed 160 until the pandemic, and then I just kept gaining weight. one of my knees gave out, then my back, and I realized I must make changes.

I just lost about 30 pounds over four months. I credit it to:

1) accepting that I'm going to be HUNGRY for the rest of my life. This is a huge thing for me because I HATE feeling hungry. But I've gotten used to that feeling, and it's not going away.
2) intermittent fasting. Every few days, I limit my eating to an 8-hour period in 24 hours.
3) measure and write down what I eat. I no longer glop food into my plate. I measure it. And I keep track of what I eat every day in a notebook. It's tedious, and I often forget, but I carry that small notebook with me everywhere, and I write in it when I remember, usually every day or two.
4) cut out sugar, most dairy and gluten
5) eat lean meats, healthy fats, nuts, seeds, lots of fruits and vegetables, and few carbs
6) eat only when hungry and stop eating when I'm full
7) swim, lift weights, do a lot of stretches and strengthening exercises. No running because of my bad knee. The more muscle you have, the higher your resting metabolism and the more calories your body will burn.

Every once in a while I go on a sugar/gluten/dairy binge and eat a bunch of sweet (but not junk) foods, but then I pull myself together, remind myself that I want to be healthy and live a long life, and I go back to enduring the hunger and cravings for sugar.

It's not pleasant, OP. I get really tired of watching what I eat. But I don't eat any junk food. I limit what I eat when I go out to a restaurant, and I take home anything I don't finish.

I fear those drugs, though. Three of my friends are on them, and I worry about them. They have not changed their lifestyle, not added exercise, not cut out alcohol or sugar. They just eat less and rely on the drugs to help them lose weight. I don't think that's a healthy way to live for the long run. No one knows what those drugs will do to your body in the long run. I'm not taking my chances.

OP here. Thanks, PP. Congratulations on your successes and I hope you eventually find a way to keep it up without feeling hungry. That's not a pleasant way to live. I'm with you on the drugs and I appreciate your hard work and inspiration to keep at it. I recently thought I was about to make progress but it turned out I actually gained weight. I'll re-motivate and get back at it! Good luck to you!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Grateful to have found this thread—it’s the first day of a new month, and I am feeling motivated at last to clean up my diet, give more than lip service to strength training, and drop my Emotional Eater pounds.

So January 1 was a month ago. I’m a late bloomer.

Happy to have found this thread as well. I’ve lost 12 pounds since last May and would like to lose 30 more. It’s a slow slog. I’ve decreased sweets and portion sizes but know from experience if I cut it all out completely I’ll give up and eat all the sweets. I’ve also started exercising with more intention and lifting weights.

For me, the big problem is sugar. I wish there was a 12-step meeting for sugar-aholics. I am certain I'm addicted to sugar, and I can't get off of it, no matter how hard I try.

the only thing I've been able to do is add more natural sugar -- fruit -- to my diet, but it's hard in the winter when there are far fewer fruits to eat. I don't like frozen or canned fruit, so that's a problem. In cold weather or when I'm stressed, I crave sweets.

I do restrict my calories by keeping a food diary and limiting portions of food I eat. No more cheese, which was causing me to gain weight. I eat an avocado nearly every day. Lots of salads, vegetables. I've taken to eating a bowl of applesauce before I eat anything sweet, and that seems to help me stop eating a bunch of sugar.

And I always stop eating when I'm full. I wait to feel hungry again before I eat. It's hard because I eat a lot out of boredom or when I'm stressed and anxious or procrastinating.

More exercise is in my future. I've started exercising, stopped, started again. I do stretches and strengthening exercises most days at home, but only for 5-10 minutes, which is nowhere near enough. I have to lose 10 more pounds, and it's really hard. But I want to live to 100 and be walking, gardening, enjoying life and traveling when I'm 100, so I must lose weight and exercise and eat a healthy diet if I'm going to live to a healthy old age.

Cheering for you!
I hope you've checked the applesauce you're eating before sweets. Applesauce can have a lot of sugar.
Have you tried dark chocolate to stave off those sweet cravings instead of something like applesauce? I didn't use to like dark chocolate but eventually acclimated to it and now prefer it to milk chocolate, as milk chocolate merely makes me want more; whereas a small piece of dark chocolate often satisfies the need for sweet. Especially if it's a piece I can suck on and savor rather than just quickly chew and consume. Dark chocolate covered almonds, perhaps? Or start with dark chocolate sea salt caramels and wean off the caramel part?
Keep trying and keep up with the physical activity. I'm beginning new exercise classes this week myself.

[Anonymous]

Anonymous wrote:I thought we determined that this OP was a troll?

Excuse me? When did "we" determine I'm a troll??!!!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:
Are there others out there trying to lose weight who don't really want to use meds and want to do it "on their own?" Can we have a little support group here for those of us who need some encouragement and want to learn about others' experiences ... without someone chiming in to promote GLP use or to dissuade others from trying to do it without meds? I'm really tired of every chain promoting GLPs. Yeah, it's harder; but what's wrong with doing it "naturally?"

I'm a 57 y/o female, 5'6" weighing a fluctuating 186-190#; pre-diabetes and lifelong high cholesterol; shoulder issues on one side and wrist issues on other side preclude a lot of the recommended physical exercises (like weightlifting). I initially lost 22# through lifestyle changes and regular walking. I've been stalled for a long time, gaining up to 5# at times - hence the fluctuating weight noted above.

Anyone else? Suggestions or advice or just your own story for encouragement/support? Anti-drug folks, how can we do this?!!!

4 '10"

weights and fiber.

It's hard OP very hard.

What can take the place of weights? As noted, I can't do weights because of shoulder and wrist issues.

You can do strengthening exercises on machines that work your lower body.

Thanks. I guess I figured upper body strength was really important too. I do a lot of walking, squats type stuff. But I'm starting semi-personal training sessions for the next several weeks; so perhaps I'll be able to start using those machines.
Thanks again.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Grateful to have found this thread—it’s the first day of a new month, and I am feeling motivated at last to clean up my diet, give more than lip service to strength training, and drop my Emotional Eater pounds.

So January 1 was a month ago. I’m a late bloomer.

Happy to have found this thread as well. I’ve lost 12 pounds since last May and would like to lose 30 more. It’s a slow slog. I’ve decreased sweets and portion sizes but know from experience if I cut it all out completely I’ll give up and eat all the sweets. I’ve also started exercising with more intention and lifting weights.

For me, the big problem is sugar. I wish there was a 12-step meeting for sugar-aholics. I am certain I'm addicted to sugar, and I can't get off of it, no matter how hard I try.

the only thing I've been able to do is add more natural sugar -- fruit -- to my diet, but it's hard in the winter when there are far fewer fruits to eat. I don't like frozen or canned fruit, so that's a problem. In cold weather or when I'm stressed, I crave sweets.

I do restrict my calories by keeping a food diary and limiting portions of food I eat. No more cheese, which was causing me to gain weight. I eat an avocado nearly every day. Lots of salads, vegetables. I've taken to eating a bowl of applesauce before I eat anything sweet, and that seems to help me stop eating a bunch of sugar.

And I always stop eating when I'm full. I wait to feel hungry again before I eat. It's hard because I eat a lot out of boredom or when I'm stressed and anxious or procrastinating.

More exercise is in my future. I've started exercising, stopped, started again. I do stretches and strengthening exercises most days at home, but only for 5-10 minutes, which is nowhere near enough. I have to lose 10 more pounds, and it's really hard. But I want to live to 100 and be walking, gardening, enjoying life and traveling when I'm 100, so I must lose weight and exercise and eat a healthy diet if I'm going to live to a healthy old age.

another sugar addict here. i have cut back a lot and have noticed that the less i eat it, the less i crave it. but, the cravings aren’t gone.

here are a few ideas of what i eat when a sugar craving hits (I only allow myself to do one of these per day):

eat a protein bar with low sugar alcohols

mix a tablespoon of dark choco chips into 2 tablespoons of natural peanut butter, microwave it for 15-30 sec, stir and eat

suck on one dove chocolate

breyers carb smart frozen fudge bar

2nd the sucking on chocolate - but make sure it's DARK, as dark as you can tolerate/find "sweet enough"
Those carb smart fudge bars are GOOD!

[Anonymous]

Anonymous wrote:Hey I don't take GLPs and won't because as concierge PCP says we truly don't fully understand how they work and my extra pounds are cosmetic issue not health concern.
Plus now we see bone and tendon issues. I already have tendon risk factor from medication.
https://wapo.st/3P4WjLB

Ugh, thanks for the article. I already have multiple chronic tendon issues. Don't need to risk more. Merely justifies my instinct to avoid GLPs.

[Anonymous]

I might try GLPs but I'm waiting 3+ years before considering. I'm going to see what happens, health wise, to this big group of early adopters.

[Anonymous]

I’m 45 and have been losing weight with a moderate deficit (1900 calories, tracking all of my food through MFP and hitting 116 grams of protein) and walking/strength training. I don’t feel hungry at all. I am in perimenopause. Granted, the weight loss is slow (about 0.5 pound a week), but it feels very sustainable. I’ve tried extreme deficits in the past and didn’t last a week because I was so hungry. Those diets don’t feel sustainable. Slow and steady wins the race.

[Anonymous]

Anonymous wrote:I’m 45 and have been losing weight with a moderate deficit (1900 calories, tracking all of my food through MFP and hitting 116 grams of protein) and walking/strength training. I don’t feel hungry at all. I am in perimenopause. Granted, the weight loss is slow (about 0.5 pound a week), but it feels very sustainable. I’ve tried extreme deficits in the past and didn’t last a week because I was so hungry. Those diets don’t feel sustainable. Slow and steady wins the race.

Way to go!! I have about the same stats and pace. I’m having trouble hitting protein goals. Are you using protein powder to hit the target?

[Anonymous]

I am new to this thread and don't understand why someone who is pre-diabetic and weighs almost 200lbs wouldn't want to try a GLP-1. You are who it is made for.

[Anonymous]

Anonymous wrote:

Anonymous wrote:
Are there others out there trying to lose weight who don't really want to use meds and want to do it "on their own?" Can we have a little support group here for those of us who need some encouragement and want to learn about others' experiences ... without someone chiming in to promote GLP use or to dissuade others from trying to do it without meds? I'm really tired of every chain promoting GLPs. Yeah, it's harder; but what's wrong with doing it "naturally?"

I'm a 57 y/o female, 5'6" weighing a fluctuating 186-190#; pre-diabetes and lifelong high cholesterol; shoulder issues on one side and wrist issues on other side preclude a lot of the recommended physical exercises (like weightlifting). I initially lost 22# through lifestyle changes and regular walking. I've been stalled for a long time, gaining up to 5# at times - hence the fluctuating weight noted above.

Anyone else? Suggestions or advice or just your own story for encouragement/support? Anti-drug folks, how can we do this?!!!

I'm about your age and size. I weighed 160 until the pandemic, and then I just kept gaining weight. one of my knees gave out, then my back, and I realized I must make changes.

I just lost about 30 pounds over four months. I credit it to:

1) accepting that I'm going to be HUNGRY for the rest of my life. This is a huge thing for me because I HATE feeling hungry. But I've gotten used to that feeling, and it's not going away.
2) intermittent fasting. Every few days, I limit my eating to an 8-hour period in 24 hours.
3) measure and write down what I eat. I no longer glop food into my plate. I measure it. And I keep track of what I eat every day in a notebook. It's tedious, and I often forget, but I carry that small notebook with me everywhere, and I write in it when I remember, usually every day or two.
4) cut out sugar, most dairy and gluten
5) eat lean meats, healthy fats, nuts, seeds, lots of fruits and vegetables, and few carbs
6) eat only when hungry and stop eating when I'm full
7) swim, lift weights, do a lot of stretches and strengthening exercises. No running because of my bad knee. The more muscle you have, the higher your resting metabolism and the more calories your body will burn.

Every once in a while I go on a sugar/gluten/dairy binge and eat a bunch of sweet (but not junk) foods, but then I pull myself together, remind myself that I want to be healthy and live a long life, and I go back to enduring the hunger and cravings for sugar.

It's not pleasant, OP. I get really tired of watching what I eat. But I don't eat any junk food. I limit what I eat when I go out to a restaurant, and I take home anything I don't finish.

I fear those drugs, though. Three of my friends are on them, and I worry about them. They have not changed their lifestyle, not added exercise, not cut out alcohol or sugar. They just eat less and rely on the drugs to help them lose weight. I don't think that's a healthy way to live for the long run. No one knows what those drugs will do to your body in the long run. I'm not taking my chances.

Do you know what would help with the hunger? GLP-1. Most of us that are taking these drugs have tried everything to lose weight and now losing weight with the medicine + a diet change + daily exercise. It's been a godsend.

[Anonymous]

Anonymous wrote:I am new to this thread and don't understand why someone who is pre-diabetic and weighs almost 200lbs wouldn't want to try a GLP-1. You are who it is made for.

I don’t know why the people who SHOULD be on this drug aren’t. My dad is obese with T2D and when I’ve brought it up he acts like he never heard of it and says “if my doctor thought I needed that he would have suggested it to me.” But all my friends, ladies who weighed 125 and wanted to weigh 110, pulled out all the stops to get it by any means necessary.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I am new to this thread and don't understand why someone who is pre-diabetic and weighs almost 200lbs wouldn't want to try a GLP-1. You are who it is made for.

I don’t know why the people who SHOULD be on this drug aren’t. My dad is obese with T2D and when I’ve brought it up he acts like he never heard of it and says “if my doctor thought I needed that he would have suggested it to me.” But all my friends, ladies who weighed 125 and wanted to weigh 110, pulled out all the stops to get it by any means necessary.

+1. I think people are denial. I understand being hesitant to start a new drug for so-called “vanity reasons” when the side effects can be extreme for some people. But T2D with obesity is a serious problem, and it is incredibly difficult to manage it with willpower alone. Your system has been hijacked. It’s not a character flaw if you can’t manage it without help. Something like 80% or more of people can’t do it.

[Anonymous]

It's also not a character flaw not to use a GLP if it's not medically necessary.

Being hungry isn't a crisis. I acted like it was and a lot of overeaters are afraid of "hunger pains/pangs." Learning to accept that if I don't eat often my stomach empties was a change.

Food talk is real but for me, I learned it was my reaction to other things, much more than hunger. My appetites are a mental/emotional reaction. Hence, I was eating even when I wasn't hungry, my stomach was silently full, and the food wasn't tasty. It might be low cal but it wasn't a healthy response to getting frustrated, pissed off, fearful, lonely, bored.

There is room in the world and even DCUM for people that use and don't use GLPs.

BTW, 12 Step groups for overeating and eating disorders work for chocoholics too. At least the ones I met there say so.