Overwhelming weight loss required (11.5 stone). Where do I start?

[Philip1234]

Finally taking control, but over whelmed at the scale of my task.

[Hidden]

Try a food diary so that you can see what you are really eating. Then make small changes here and there such as 1 tsp of sugar in tea instead of 2 etc.

You have a long way to go but the key is to do it slowly and regularly. Identifying that you need to lose weight is the first big step. So well done and good luck.

[Kazhippo]

As above post just take it one day at a time and set yourself mini goals. Find out how many daily calories you should be on and start a food diary. Walking is a great exercise so try doing as much as you are able. This is the first step so well done on taking it.

[Cleggie34]

I think that you need to break it down into mini targets. For example, your first target could be to lose 5lbs. Then the goal could be another 5lbs etc. Thinking of it all in 1 go will seem daunting but 5lbs is less daunting.

Or you could not make it about the numbers at all, you could make a mini goal of not eating sweets (for example) for 3 days this week, then not eating any fried foods for 3 days the week after etc.

Good luck!

[Hidden]

Use the nhs-12week plan, it will help you tremendously as it has with me.

[pinkymoo]

Definately agree with breaking everything down into smaller goals. Whether it's weight, inches on the tape measure or maybe reducing something like how much of a particular food or drink you have such as choccies or soft drinks.

When I started back in january I had 6 1/2 stone to loose. I took it half a stone at a time. I weighed 16st 5lbs and every time I get to a half a stone marker I feel really excited a) becuase when I loose a whole stone I feel I've overcome a major hurdle and then the halves fall on the next stone marker on the scale so psycologically I feel like I've lost more. 13st 13lbs sounds so much nicer than 14st 1lbs even though they're only 4lbs apart!

Since starting I've now lost 3 stone and it feels so good to look back, I'm 2.5 pounds away from being halfway there.

I think the key lies in making small changes gradually so that you get used to them and before you know it you've made a big change. Before I went on my diet/ change of lifestyle I thought I wasn't eating all that unhealthily but since then I've realised, that whilst it wasn't as bad as it was years ago, I was still eating too much and eating too much junk and not enough good healthy food.

I didn't go all out and scrap my old eating habits straight away. I weened myself off them. I started drinking more water and less squash, cut my portion sizes. Then the next week I started doing some exercise. Only a few times a week at first but now I exercise 30 mins every weekday. I built everything up from small amounts (apart from my food which i've done the opposite!)

I've not stopped myself from having things I enjoy. I've just moderated myself. Instead of eating choccy bars as an evening treat i have them maybe once a week if that. I eat out but choose carefully off the menu. I log everything I eat on the myfitnesspal app/website. I log every calorie that passes my lips.

You are in control. Slip ups will happen, you just have to not let yourself get sidetracked too much, get back on the horse and not beat yourself up. As long as you are determined and persevere you will get there.

Don't be tempted to make it a race 2lbs is what you should be aiming for eat week.

[short-and-not-so-fat]

Hi don't think about the full amount of weight you want to lose take it in small bites i e 2 stone at a time or whatever is best for you and each time you get there pat yourself on the back.

[Philip1234]

Thank you all so much; will break it into bite size pieces (no pun intended). Here goes.....

[Prin]

If you can try and incorporate some exercise even just walking will help, if you are overweight some local authorities offer things like free gym memberships good luck!