Losing weight advice.

[Doshy]

Hi guys. I am trying to lose weight but i have an issue with overeating. I am finding it hard to lose weight. I say i will and i try but i do not. Kindly help

[Cooper27 Administrator]

I think the first step is to figure out why you're over-eating.

What sort of foods are you eating? As some foods are designed to make you want more. One way to help this, is to focus on whole foods, to help displace some of these foods. It's much harder to over-eat whole foods.

Another common reason is emotional eating. This can be harder, as you need to figure out what emotions are setting you off, and work on other ways to deal with them.

[Subtle_badger]

Are you eating a lot of sugar? This might give you some insight

youtu.be/DTecZygVl68(Not working as expected?)

[Blueruth]

There are a lot of of strategies. My first advise is to learn what a healthy food is. Second nature and Noom are both programs that aim to teach not just tell. If you’re in school I would start with a nutrition class. There is no magic bullet. Learning and finding lifelong solutions is the answer

[Blueruth in reply to Blueruth]

Sorry if that’s basic. I just don’t have much information from your post.

[Cooper27 Administrator in reply to Blueruth]

The one thing I would say about these programmes is that they cost money, and free resources are out there. I can't remember what noom charges but it was fairly steep. Second Nature charges £120 for a 12 week programme.

I also think the two plans have opposite approaches (noom is low fat, calorie controlled, SN is low carb, no calorie counting).

[Blueruth in reply to Cooper27]

That is why I said there are nutrition courses in college. Sometimes they are even free. My main point is to learn about health which is not just food btw. I am not an advocate of dr google or dr social media for your primary health advice so you definitely aren't going to get that advice from me. It is fine if you have an idea of what you need otherwise it is just a big rabbit hole with advertisers.

The two programs are highly competitive in cost and features. I like those programs because they teach you about nutrition and use science. They focus on food and exercise. They both advocate healthy choices and emphasize education and have coaches. Neither are going to be extreme because they market to people who are new to learning nutrition. Side note: calorie counting actually does work for some people just like tracking steps does. It is more important to find something sustainable for you.

Do you know of a program that has education modules, guides your diet to help you learn and has coaches and cohorts for free?

[Cooper27 Administrator in reply to Blueruth]

It's great that programmes like that are out there, but I think we need to be careful about presuming people can afford to do them.

Mentioning calorie counting is to highlight that the two programmes teach conflicting information, which I guess is one of the big issues of "healthy eating" - it's really open to personal interpretation and preference.

There is an NHS 12 week plan which teaches calorie counting and low fat eating, which might be a place to start for someone interested in that route:

nhs.uk/live-well/healthy-we...

In terms of a low carb plan,it depends on whether someone wants the keto end of the spectrum, or a higher carb limit.

[Blueruth in reply to Cooper27]

It is important not to presume anything about someone’s financial situation. I believe you just assumed they are broke.

That nhs guide looks like another helpful option.

Debate on keto vs low carb is confusing and distracting to someone just beginning. I will save that for another post.

[Cooper27 Administrator in reply to Blueruth]

I think you've interpreted my point wrongly, it's that we need to consider people have different financial priorities, so free resources are preferable if we can provide them.

[Blueruth in reply to Cooper27]

Okay well I see you are an administrator so no more paid advise from me. I think you are doing people a grave disservice . You wouldn’t suggest a free doctor, I would hope. 👋

[Cooper27 Administrator in reply to Blueruth]

I'm not familiar enough with the US medical system to know what you mean by a "free doctor", as most people would access their doctor for free over here...

Anyway, I think we've provided Doshy with information to allow them to make their own decision on this now

[Offspring]

I have the same problem. Eating is my only pleasure as I am a carer for my husband..However I have just decided that for the thousand time I need to do something about it. I have every diet book ever written. I know about emotional eating and the triggers. What works for me is to a} write down the foods I really enjoy. 2) write down those foods that take a bit longer to eat, because chewing is very important . You can eat a chocolate biscuit in one mouthful, and you will then want another 10. I enjoy eating apples,but not on their own, so I add say 20g of strong cheese, and with a hot cup of tea or coffee, it can become satisfying. Remember once you have finished eating that food or whatever you choose you will want to have it again. Either clean your teeth or have some chewing gum and try and get up and do something..I am typing to you to take my mind off of it. It has got to suit you the food. Its no good eating what you dislike because it is low carb or calorie. I hope this helps, it might help me to take my own advice ????????

[Offspring in reply to Offspring]

Just to add to Doshy have 3 meals that contain protein, veg, and a carb that you enjoy. It needs to be quick, I haven't got time for fancy recipes. Then if you need something sweet choose dark chocolate, or Options, but have half the amount, and see if it satisfies you.

You can have snacks, but choose measured ones. Hope I am not barking up the wrong tree with you

[Cooper27 Administrator in reply to Offspring]

Be careful brushing teeth after eating - my dentist says to wait 20 mins to allow the enamel to re-harden (acidic foods soften the enamel and brushing then thins it).

[Blueruth in reply to Offspring]

You are intuitively seeking low dense foods. Basically a fresh grape is less dense than a raisin. They both have the same calories but because the grape is bigger you feel more full. Soup is another good low density food. Try having a healthy bowl before your main meal.

[Doshy]

Hi guys. I am taking note of everything you have told me. I will work on it. Yesterday i did not overeat but today i did because i skipped lunch. At times i get so busy i barely eat the meals on time but i will work on figuring out what times i overeat and what happens before so as to know my triggers. Your advice is really helpful, thankyou

[Onegramatatime]

I wouldn't presume to give advice. We are all different. But I know what has worked for me over the last four years.I never set out to lose weight. I just wanted to eat more healthily to hopefully avoid further arterial damage.

I didn't count calories or restrict amounts, I just switched to a more nutritious diet, gleaned from viewing an array of cardiac consultant lectures on YouTube, (which is now broadly in line with that on the BHF and NHS websites, but with a much larger array of vegetables and a much stricter elimination of sugar and processed foods and sauces.)

I take a long time to check out at the supermarket, as much of the large choice of veg need weighing. I also now have very little in packets. It does mean I have to spend time peeling and cooking all the veg!

But over the months my weight just went back to being what it was when I was 21,

Despite being in my seventies, I got a spring back in my step, which motivated daily brisk walking and so in 2019, I was able to come off almost all of my medication.

Because I am a sugar addict, cutting down on that was my biggest challenge, but now I have it under control, and after decades of tooth decay, it has stopped.