Is this a suitable diet plan for weight loss? - Weight Loss NHS

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Is this a suitable diet plan for weight loss?

Sunshinee20
Sunshinee20
12 Replies

Hi,

I currently weigh 12 stone ( 168 pounds). I am 5 foot 8. I used to be size 8, however now would be size 12. I am wanting to drop at least 2 stone so I am back to 10 stone.

Would eating this diet plan every day along with around 5 hours of exercise per week be enough to lose me 2 stone?

Breakfast: cheerios and milk and a banana

Lunch: healthy/ low fat soup, a piece of fruit and a low fat cereal bar

Dinner: chicken breast with veg i.e broccoli/ sweetcorn/ peppers.

And no more snacking after dinner.

Thank you, would appreciate any replies.

12 Replies
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Sammiseal
SammisealSuper Supportive Sat

Hi Sunshinee20 welcome aboard! I'd advise you to use the NHS calculator to work out your calorie allowance and aim to eat at the upper end of it and have more flexibility in your diet plan so you don't get bored.

Good luck and I'm looking forward to hearing how you get on!

1 like
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Hildegard88
Hildegard88Team Sunday Rocks

That’s not a good plan.

It’s too low in calories and far too low in protein. You are setting yourself up for binging later as it is protein and fat that will stop you feeling hungry later. You should be eating the recommended serves of fruit and vegetables every day as well as items from meat, grains and dairy.

Check out eatforhealth.com.au and follow the link for number of serves per day. I would reduce the number of grain serves (that’s your calorie deficit) but keep up the others.

If your protein goes below 60g per day you start to lose muscle. Muscle burns calories. This is why at the end of a strict diet people regain the weight.

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PippiRuns

I’m sorry, sunshine, but I have to agree with Hildegard88. If you eat that little, you will soon run out of willpower and overeat at some point. You have to find a way that keeps you feeling full and satiated. Follow the link Sammiseal gave you and find out how much you should be eating.

I would suggest you cut out foods like cheerios and cereal bars. They just leave you feeling more hungry. You should instead get your carbohydrates from vegetables and wholegrains like oatmeal, quinoa, brow rice. Stay away from sugar-sweetened drinks, fruit juices, white bread, white pasta, white rice. I agree you need to add more vegetables into your diet, but two pieces of fruit is ok.

And add more protein (lean meat, poultry and fish, eggs especially the whites, dairy products like milk, yoghurt and cheese, seeds and nuts, beans and legumes such as lentils and chickpeas).

And don’t be afraid of fats. Your body needs fat. Just stick to the healthy fats (avocado, seeds and nuts, olive oil, fatty fish like salmon).

Perhaps visit the Daily Diary to see what others plan to eat healthunlocked.com/nhsweigh... (there’s a new post every day).

Best of luck!

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TheAwfulToad
TheAwfulToadAmbassador

You may not want to hear someone else weighing in, but I'll agree with the advice from Hildegard88 and PippiRuns. The big dirty secret of weight loss is that it doesn't have to be torture (if more people knew that, a billion-dollar diet industry would rapidly go out of business). If you eat the right things, and dump the wrong things (as per PippiRuns's post) your appetite will start working properly again, and so will your internal mechanics that manage bodyfat storage.

I'll just stress this: stay away from low-fat foods or anything that purports to be "healthy". They are invariably full of sugar, modified starches, and chemicals (ie., things that make you fat) to emulate the mouthfeel of the natural fat content. Also: breakfast cereals are just sweets pretending to be food. Have an omelette and/or some yoghurt with fruit.

Good luck! It takes a bit of leap of faith to unlearn that received wisdom about "eating less and moving more", but it's a critical first step to getting back to a healthy weight.

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GoogleMe
GoogleMeMaintainer

To add to the other comments, boycotting all Nestlé products (eg Cheerios) is an aid to weight loss. Your soul will feel lighter not supporting an unethical company whose WHO Code breaking behaviour promotes obesity and of course you are cutting out vast swathes of calories in the process.

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BridgeGirl
BridgeGirlAdministrator
in reply to GoogleMe

Good morning, GoogleMe :) I see you are active on the running forums and I wonder if you're wanting to join this weight loss forum, too, or if you are just browsing. You're very welcome either way.

If you do join, you'd be a great addition to our Tortoise and Hare weekly running club.

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GoogleMe
GoogleMeMaintainer
in reply to BridgeGirl

Er, that's very sweet of you but actually I've been on the Weight Loss NHS forum since it was launched on HealthUnlocked, back when the NHS Weight Loss programme was launched and have stayed subscribed. I still read a few posts and contribute occasionally (seem to have lost my 'I did it' badge somewhere along the way though).

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BridgeGirl
BridgeGirlAdministrator
in reply to GoogleMe

I shall give you a Maintainer badge, so no-one else asks if you need an intro to this forum. Good to have your support :)

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GoogleMe
GoogleMeMaintainer
in reply to BridgeGirl

Great, thanks. I undid a bit of it, so there's still work to do and the forum remains relevant.

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TheAwfulToad
TheAwfulToadAmbassador
in reply to GoogleMe

Funnily enough, I was about to do a rant about that. I'm just flying back from a country where Nestle are allowed to market a "condensed milk" product which is made primarily from palm oil, sugar, and chemicals, with a sniff of milk powder thrown in.

It would be funny if it wasn't so tragic.

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BridgeGirl
BridgeGirlAdministrator

Hello and welcome, Sunshinee20 😊

I've nothing to add to the replies you've received other than to say I agree with them.

You will have been sent a welcome message with a link to our Pinned Posts. Have a look at them, particularly the Welcome Newbies post which will help you find your way around. I recommend joining a weekly weigh in on the day of your choice, and using the Daily Diary, where members log their meal plans and get useful feedback.

Please also read the information about security/privacy, especially as you have left your post unlocked.

To make the most of the forum, join in with activities, read and reply to posts, ask questions and encourage others – it will all pay off for you 😊

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Myfi
Myfi2019 September

The same as all above Sunshinee20. There’s not much too add. Except good luck !👍👍🤗🤗

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