too many diets to choose from

Hi, I am surrounded by people losing weight on various programmes, which all conflict with each other, and I decided that the thing they all had in common was a reduction in calories. so I am trying to be sensible and use this website rather than diets which I will find unsustainable. I have just found out that my bmi is 30.8, ouch! :) Also, I have been avoiding sugars and processed food for January, so am hoping to keep that up while counting calories, give or take a treat. I have learned that fructose is the biggest problem in many foods, so will definitely be avoiding packaged foods that mentions it for the rest of my life. Fresh fruit I think is fine, the roughage makes it safe.

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  • I'm not into all the diets either, i just try to eat good healthy food and it does the job for me. Did put on a bit of weight at xmas but it is coming off slowly.

  • Hello lilbird and welcome to the forum ☺

    Have a good look around especially at Welcome Newbies post. I agree totally about calories being the most important factor for weight loss. It's also important to eat a wide range of foods, especially fresh fruit and vegetables as you suggest. It's also important to eat enough so check your bmr and target calories. ☺

    Please ask if you have any questions ☺

    Best wishes

    Anna

  • Hi and welcome lilbird :)

    Take a look at the Pinned posts section to the right of your screen (bottom if you're using a mobile), read the Welcome Newbie thread first and move through to the challenges, where we hope you'll find at least one that will appeal to you :)

    Move down to the Topics, to find a variety of threads, collated into specific topics for ease of access and we ask that you also 'file' your own threads, so that others won't miss your important news :)

    Have a look at the NHS 12 week plan, as many people have had success with it. Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate :)

    We run daily weigh-in's and you would be very welcome to join today's, or any other, bar Monday and Tuesday, which are unfortunately full. The threads can always be found in the Events section, to the right of the home page, bottom on a mobile.

    We've found that to get the best out of this community, we need to be active on the forum, as it's where we exchange information, get motivation and inspiration and make friends. We hope that you'll join us here, regularly, too :)

    It's only left for me to wish you well on your journey :)

  • Hi seems you have a good idea and I agree cut out the processed foods, lots of fresh natural foods, counting calories plus the odd treat now and again just so you feel not deprived of anything. I haven't found any diet that works for me, sensible eating and checking what's in foods works best, thank goodness I found this site and all the lovely people who have a wealth of knowledge between them.

    Good luck on your journey Bev 👍😊

  • FRESH FOODS HAVE ALOT MORE NUTRIENTS AND DO THE GUT MORE GOOD THAN PROCESSED FOOD ACCORDING TO DR PATRICK HOLFORD

  • I like cooking so I very rarely eat processed foods- my downfall are crisps and bombay mix! I try and avoid the relevant sections but occasionally my will is week- today is a case in point! One large packet of crisps instead of the planned sandwich so instead of being as few calories over the 1400 (25) I am 300!!! Exercise is good as well to loose weight. Its good that work is having a team step challenge so its encouraging me to ditch the car and bus more often This is the first time I've tried this I used to be one of those annoying people who could eat anything and not put weight on but unfortunately as I have got older that is no longer the case so I'm having to more careful in what I eat

  • You’ve got it in one, lilbird.

    Regardless of the diet plan adopted, in order to encourage the expenditure of calories stored in existing body fat, a daily calorie deficit needs to be maintained from TDEE (total daily energy expenditure), ensuring that the deficit introduced doesn’t exceed the difference between TDEE and BMR (basal metabolic rate).

    Granted, the type and quantity of food consumed is important, chiefly in reducing the amount of insulin secreted, thus, leading to an improvement in the body’s sensitivity to the hormone. As such, opting to reduce the consumption of refined carbohydrate, fructose and processed food, will all serve you well going forward.

    However, whichever method of weight management is chosen, the following remains true: maintain a daily calorie deficit and weight will reduce, consume enough calories to sustain level of daily activity (TDEE) and weight will remain the same, but consume more calories than is required and weight will be gained.

    By joining the forum, you’ll no doubt find people following a myriad of weight diet programmes, although the majority do initially follow the NHS 12 Week Plan, as they seek to educate themselves on making more informed nutritional choices.

    As for the numerous weight management programmes available, as you rightly state, it’s largely about finding one that you’re able to sustain.

    Whichever method you choose, rest assured, you certainly won’t be short of support, advice and encouragement.

  • so i guess mr nice guy you have been on the 5 2 if you know about TDEE

  • No, davidrobb5541, I’ve not, nor do I intend to follow the 5:2 diet, as a means of managing weight.

    However, the need to calculate both BMR and TDEE, as a means of managing weight loss and its maintenance, thereafter, has existed far longer than modern day diet plans.

    Upon beginning to register an interest in nutrition many years ago, I quickly came to appreciate the importance of how BMR and TDEE influences the ability to lose, maintain and gain weight.

    Even those who’ve never dieted still need to be aware of how many calories their body requires upon a daily basis, to ensure that weight isn’t gained, in addition to increasing self-awareness of the relationship between consumption of refined carbohydrate and its effect upon insulin secretion, thus, allowing informed nutritional decisions to be made.

    Moreover, the management of weight isn’t something that ever stops, even once goal weight is achieved either; it continues to remain a life-long commitment.

    Although you may have an excess to lose, don’t pay too much attention to recommendations of the BMI scale either, since it fails to take into account the ratio between muscle and fat; the same also applies to weighing scales.

    Instead, allow an improving composition, through the reduction of body fat and development of lean muscle, to be the greatest indicators of your success.

  • Hi, it sounds like you've got the right idea. All diets make you lose weight (if you stick to them) by reducing your calories, it's just less obvious with some diets than others that that is what is happening.

    The body does process differently differently, and fructose, especially high fructose corn syrup, does seem to be a particularly dodgy sugar, so best avoided other than in fresh fruit.

    With your approach I'm sure you will succeed and do it in a healthy way.

  • what do you know about xylitol as a sweetener instead of aspartame?

  • I don;t know anything about this, I'm afriad. I am using up a jar of low cal granulated sweetener that I think is a mix of aspartame and sugar, which I use in porridge. But generally I try not to use sugar or sweeteners. I think Xylitol might be a bit less artificial? But that's about all I can say.

  • i have never gone for sweetener options before, but bought a jar of truvia for my sugarfree january. i used it once and got such a horrid after taste i put it at the back of my cupboard!! ive been eating oranges and raisins when i crave something sweet. im hoping my taste buds forget the sweetness of the bad stuff and i can start enjoying the real sweetness of fruit and veg. I have read more than once that artificial sweeteners confuse the body into thinking it is sugar anyway, so they still lay down the food as fat.

  • i have only just started on this one, but i find myself being frigid with people who are not dieting and also silently critical of them, i knoew about craving and hunger its the hunger i struggle with most as i keeping up with most vitamin mineral supplements- but at my first weigh in since december i had LOST NOTHING! THERES NOTHING easy about it and my bmi says i should be 12 stone and i am 14 11

  • If you've only weighed once since Christmas, maybe it's just that Christmas celebrations have got in the way? If you stick to a sensible diet from now on, you;ll see a decent few pounds off by the end of January, I'm sure.

    Re hunger, I'd suggest making sure you eat lots of vegetables with your meals. When I was slimming down I found they really filled me up, and of course they don;t contain many calories. Aim to eat at least 3 portions of cooked veg - carrots, broccoli, tomatoes, courgettes etc - with your dinner, and at least 2 with your lunch. You should find that that helps with hunger pangs. If you don;t like veg, try and think of them as necessary medicine and force them down!

  • maybe your body is holding onto its reserves because you are letting yourself get too hungry. im still learning about my own routine, well this is day 1, haha, but i can see already how i can tweak meals to make the most of the calorific limitations. whether i lose weight or not is yet to be seen however!

  • You're taking steps in the right direction. Not many foods will mention fructose; remember that sucrose/table sugar is half fructose for example. Also, high fructose corn syrup, as the name implies, is made from corn (which incidentally, when geese or ducks are over-fed with, results in non-alcoholic fatty liver disease NAFLD; foie gras).

    The advantage of fibre in fresh fruit is that it helps to control appetite. Only one or two portions per day should suffice though; fruit is still a sweet dessert.

  • Yes Im definitely only counting veg in my 5 a day chart! fruit seems like a welcome treat these days!

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