Why do I get swollen ankles? And, more importantly, how do I stop the swelling?

One of the biggest issues I'm facing as a result of being overweight is swelling of the feet, ankles and legs. I've been suffering particularly this week as I've recently had a long-haul flight... Of course, that was Monday and it's Friday now. So, why do I still have legs like tree trunks?

If I were athletic, I could blame my swollen feet and ankles on being on my feet too much... but I live a fairly sedentary life at the moment - so this couldn't be further from the truth. Yes, my weight will be putting pressure onto my feet, but I am not on my feet enough for this to be a real issue.  

I think a big part of my swelling problem is water retention - plain and simple - caused by poor circulation... which is probably the combined result of sitting still for too long and carrying weight that my heart is getting stressed by. 

So, what can be done about my swelling feet? There are special compression shoes and compression socks available on the market which will bring down the problem quickly... but I'm really hoping for a long term solution to swollen ankles.

There are some natural remedies available, including diuretic green tea or a cup of hot water with lemon.  Gingko Biloba should also help to improve circulation.

But - above all else - I think keeping my feet elevated is key when I'm resting. This will ensure my hear can pump efficiently - delivering blood to every corner of my body. And, guess what? It costs absolutely nothing!

Once this bout of swelling goes, I need to focus on reducing my weight and getting active through regular walking. (Unfortunately it hurts a bit to walk when my ankle area feels so tight!)  I'm aiming to start regular walks this weekend. Just a mile a day to ease me into it.

Day 2: Keeping up the pace

Heading into mid-week and I'm feeling good - physically, mentally and emotionally. While eating healthily means I can't use food as a crutch, I'm staying focused... I may not be following a specific diet plan, but am instead drawing on my experience of Weight Watchers, Atkins and Slimming World to reduce my calorie count while avoiding calorie counts and stress.

2 slices wholemeal toast

1 tbsp peanut butter

Banana

Salad leaves

Pickled gherkin

Pickled beetroot

Sliced chicken breast

2 packs of Walkers baked crisps

a maple syrup sweet (YUM!)

Med jacket potato

Baked beans

Side salad

1 tbsp coleslaw

1 x squash

4 x tea with semi-skimmed milk

You'll notice I've had a sweet. I must say that I've never quite enjoyed a sweet as much as I've enjoyed that one sweet. That's appreciation! And I think little treats like that could be key to shrinkage.  Under the NHS MEND eating plan, they recommend giving yourself five "treats" a week.  This could be fish n chips (2) or biscuit (1)... Unlike Slimming World or Weight Watchers, there isn't a prescribed calorie count. This gives flexibility while not forcing you to go overboard just so you can 'spend' those SYNs or ProPoints.  For me, I think I'm going to allow myself 5 to 10 "treats". That way I can pick and choose and won't feel as restricted to what I can and can't have. For example, what if I'd just like 10 small treats this week or five meals out the next? (I'd like to think I'll be leaning toward the former!)

Looking at today's menu, I need to spend a little bit of time over the next few days thinking about alternatives for lunch. I'm thinking about making a little couscous salad with dates, etc to accompany the salad.  It takes just minutes, is fat free  and is incredibly filling to boot. What can be wrong about that?!? 

I've repeated breakfast from yesterday, but have a couple of options for tomorrow - toast with low fat cream cheese and banana or porridge with raisins.  

Facing up to the weighty truth...

You would think that - at 20 stone 8 pounds - that someone couldn't possibly ignore their weight problem... but as my weigh-in today proved, denial is a very powerful state of mind. 

Not hard to understand why as it's - simply put - the path of least resistance. You can't blame someone for ignoring that elephant in the room... It is much easier than actually negotiating it. 

When it comes to diet and exercise, sticking with the 'same old same old' avoids the challenges of change.  After all, why say "no" to indulgences when saying "yes" is that much easier?  

Hitting rock bottom

Over the past few weeks several things have happened which have left me feeling more determined to lose weight that I've been in years. 

Perhaps the most mortifying (and recent) realisation I've had is that if I gain any more weight I will need to request a lap belt extension next time I'm on a plane. (And it goes without saying that I won't be buying my own any time soon!)

On top of that I've been suffering hot flashes, heart palpitations, joint pain and much, much more. Perhaps most stressful is the growing (and far too rational) fear that I'm doing permanent damage to my body on a DAILY basis. 

And only I can do something about it. 

Back to basics

Let's face it. There isn't a quick fix or magic trick that helps you lose weight. At the end of the day, your daily food intake must be less than what your body burns.  Don't believe me? Just ask Kelly Osborne who shed four stone. In this interview she shares the story of how suicidal thoughts were her "rock bottom". 

I'm a struggler with calorie counting, so I'm following common sense, a bit of Slimming World, a bit of Weight Watchers and a bit of everything in between... I've been dieting for twenty odd years now. If I don't know it by now there's no hope for me. 

To back this up I'm going to review some of the calorie counting apps out there.  But until I settle on the best one, here's my menu for day 1:

2 pieces of wholemeal bread 
1 tbsp low fat peanut butter
1 banana

1/3 bag shredded salad leaves with carrot
1 chicken breast
1 pickled beet
3 slices pickled gherkin

1 portion tagliatelle noodles
1 portion turkey bolognese sauce (homemade with courgette, mushroom, onion, carrot, celery, roasted pepper, sundried tomatoes and tomato passata)
2 tbsp grated parmasean cheese

5 cups tea with semi-skimmed/2% milk.