Someone asked me how I've managed to lose my weight on one of the other threads. I thought it might help others to share my response, and also for you to see my weight loss graph to see that it wasn't all plain sailing!
(1) February 2012 Joined an on-line weightloss website (www.weightlossresources. co.uk). Still a member!
(2) Using the site, worked out how many calories I needed to eat to lose ONE pound a week (based on my TDEE)
(3) Started to weigh and log everything I ate, every day. Still do to some extent....
(4) Planned and cooked healthy meals from scratch, using the recipes on that website and others I found on-line (you have the ability to create recipes using that website, so you know how many calories per portion a recipe is)
(5) Only started to exercise once I had lost 2 stone (swimming for an hour once a week at a disabled swimming session)
(6) From about 2013, used 5:2 Fasting as an additional tool, which helped me to conquer the mental hold that food had on me - I worked to make myself stronger than the food! I would conquer a Fast Day and not let the food ruin my efforts!
(7) More or less gave up alcohol completely (nowadays, I've actually gone off the taste of wine.... very sad!)
(8) Started to increase the amount of exercise I did. Used a personal trainer for a few sessions to identify exercises that I was able to do, and also learned about HIIT training (high intensity, short bursts of activity, which brings your heart up to aerobic level and back down)
(9) Recognised that I cannot eat out every week.... I used to plan every trip out of the house to include some food, ie, trip to town = lunch in a pub, trip to the garden centre = cake and coffee.
(10) More recently, I have used the 8 week Blood Sugar Diet. This way of eating was developed for and aimed primarily at those with diabetes or who are pre-diabetic. It follows the principles of the Mediterranean Diet, but aims to cut out grains (no bread, oats or rice), potatoes, pasta, sugar and sugar products, fruit which is high in sugar (think tropical). Also cutting out processed foods which contain a lot of added sugar (lots of ready made sauces, condiments), bread, cakes.
It's undertaken in 8 - 12 week "rounds" where calorie intake is limited to just 800 a day. Not as difficult as it sounds, as because you are eating foods containing lots of "good fats" which keep you feeling fuller for longer, you don't need to eat as much quantity wise! Read more here: thebloodsugardiet.com/
(11) Just kept on going and never gave up, even though I've had holidays where I've piled the weight on, and we (myself and my husband) had his terminally ill mother living with us for over a year who required significant care towards the final months of her life.... I JUST KEPT ON GOING. Any loss, however small, is a move in the right direction.
I should add (regarding the graph) that I'll never be within the "healthy" range, as my height was determined by disability (I have about 20cm missing from my femurs/thighs). I have two sisters who are 5ft 10" and a size 12/14, whereas I am 4ft 9".... and weighing just over 10st I am a size 16. I am hoping to get to 8st 13lbs (just so I can see 8st something on the scales!) and then maintain between 9 and 9 and a half stone.