I’m starting the NHS 12 week plan tomorrow and I’m so excited for it! I’ve already printed off my food and exercise charts and got them in a little file ready (I’m pathetic, I know).
I’m just a bit worried because I’ve tried a million diets before and I never manage to stick at them. I have a huge problem with binge eating and it’s taking over my life and made me morbidly obese - so need to address it and lose some weight ASAP.
Basically looking for any help or advice for staying under a calorie goal and not getting deflated after a week or two.
Hope you’re all having a wonderful evening, thanks for reading 🥰
Becky x
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becky1996
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First, you need to find the right calorie range for you from the NHS BMI calculator. You will lose weight in that range so don't be tempted to aim below it. Binge eating is commonly associated with undereating the rest of the time. You need to be eating well so you don't fall into that trap.
Then, you need to decide how you're going to use those calories. All calories are not the same so you need to make good choices, as this post (with lots of links) explains. healthunlocked.com/nhsweigh...
You'll find all the information you need about the forum in our Pinned Posts healthunlocked.com/nhsweigh... including a Welcome message, the Daily Diary and the current weigh in: a good place to start is by joining a weekly weigh in on the day of your choice (why not tomorrow?) and using the Daily Diary, where members share their meal plans.
Take your time exploring. This gives you a tour of the forum healthunlocked.com/?tour=true and, along with Pinned Posts, will show you how things work. I hope you'll become an active member and we will see you joining in around the forum 😊
PS the app doesn’t give access to all parts of the forum so we advise everyone to get rid of the app and log on to the full website using the browser on their phone
Hi, I'm about to start week 7 of NHS Plan and this forum is the best thing I've found, everyone is so supportive and this has helped me lose 6.5lb so far, the other thing I find really useful for keeping a record of what I'm eating is My Fitness Pal app, I don't use the premium one, just the basic and its has proved invaluable.
Good luck with it, and with the pre planning and the motivation I am sure you'll be fine 🙂
Hi becky1996 and welcome 😊 - I would encourage you to join the Daily Diary. It’s where many of us post our food plan for the day and get tips and encouragement. You can also choose a day of the week to weigh in on and get support that way too 😊 (I weigh in on Sundays).
There are a few of us on the site who’ve struggled with the binge/starve diet cycle too so you will find us quite understanding 😊
One thing I will say is that not everyone here is following the NHS plan - some are doing Low Carb High Fat, others calorie counting, slimming world, WW etc - which is fine as we all have the same goal to lose weight.
However, it can mean different and sometimes contradictory advice is being given out. Personally I like this because it’s makes me reassess my diet and try new things - but it can be overwhelming for some. Just wanted to give you the heads up in case it takes you by surprise 😊 but everyone’s suggestions are based on a desire to help which is the main thing.
I love the fact you are very prepared too 👍🏻 hope you have a great first week with us here! I’ve been here 8 weeks and it’s really helping to keep me motivated. 😊
No problem - it can take a while to get used to where everything is (especially if you are using the App which isn’t very good) but I’m sure you will get there 😊 just enjoy it as that gives you more chance of sticking with it 😊
I am just about to start week 3 of NHS 12 week plan. Lost 5lb on my first week. Worked out my calories by using the BMI calculator and this is 1595. So don't stick to 1400 as this might not be enough and may lead to binge eating.
I am following the NHS plan like you and tomorrow I start on week 12. I have also completed the Couch 2 5 K exercise plan which I recommend.
I started my journey last September and have lost now over 6kg, but most of that (over 4.8kg ) has been lost in the last 11 weeks following the plan. I only discovered this group 3 weeks ago but it has been really helpful because of all the encouragement and ideas for menus from others.
I hope it helps you too. Looking forward to hear of your achievements.😃
You're not pathetic. You decided to look for help to solve a problem that is affecting a lot of people, as you can see from the high number of users on this community. In fact, you should be proud of yourself for admitting there is something that it's not under your control and that you need assistance.
Welcome and let's work this out together. I'm only a few weeks older than you here so my 2 cents: look for calorie counting first, then start reading about LCHF. Talk to a GP if you can to schedule a health scan.
Thank you Zinza, I really appreciate your advice and kind words. It really means a lot - have a lovely week too
My best advice to you is to not to treat it as a "diet" but a new way of life. This is your new "lifestyle" you need to drop old habbits and create new ones. Good luck with your weight loss.
Thanks Lytham! I’ve just started researching LCHF and it’s definitely something I’ll consider! Also, thanks for inviting me to the weigh in group but I always weigh in on Mondays. All the best for tomorrow’s weigh in! ☺️
I also suffer with binge eating and am on a journey to get healthy.
I’m currently reading a book called Overcoming Binge Eating. It’s helping me recognise when my hinges are and why they are happening.
What has really helped me is planning my meals for the week when I do my online shopping and looking for foods that are lower in calories.
Personally for me (I know everyone is different) I don’t exclude anything from my diet. If I want a Mac Donald’s I will have one but will have a lower calorie choice and count this into my day.
My other suggestion would be making sure your calories limit isn’t too low. I’ve done this and it just makes me feel like a failure when I break it and causes a binge. I use the NHS BMI calculator and this gives the right calories for you.
If I do happen to have a ‘moment’ (this is what I call my binges’ I write down what it is I have eaten and what I was feeling right before that binge - boredom, upset or just hungry! It’s important to me that if I binge I don’t see this as a failure. I see it as a lesson. Nothing is going to happen overnight.
I also try to not think about getting skinny or looking the ‘Right way’ for me it’s all about being healthy (mentally and physically) and having a positive attitude!
I hope this helps somewhat. Enjoy your journey, remember it’s a rollercoaster not a smooth train ride.
Hello and welcome to the Weigh Loss Forum Unicorn2203
What a lovely reply! It sounds as if you have things under control and are learning lots about yourself and what works for you, which is half the battle. My only comment is to ensure that you are eating a good mix of all the right nutrients, I found that some foods ie sweet things, trigger hunger more than others 😊
If you haven’t already then please read the Welcome Message in Pinned Posts here healthunlocked.com/nhsweigh... Please read it carefully so you can find all the information you need to find your way around the forum.
As a peer to peer support group we rely totally upon mutual encouragement. Nothing beats joining in, reading posts and replying to others. Our Group Weigh-in and the Daily Diary are probably the best places to start
Hi Unicorn 2203 - I just wanted to say a huge thank you for your message and suggestions. I will make sure to check out the book, it definitely sounds helpful! All the best 😊
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Some may not call it progress
Need some serious motivation
Support needed please! 
Newbie seeking encouragement/advice.
