How to start.....

[blunta]

Ok, I have to admit that my own personal belief in how I felt about my weight changed significantly today. Last Saturday I did my first Park Run having completed Couch to 5K recently. When I looked at the photo, what I saw looking back at me was not someone who was slightly overweight but someone who was obese. It slightly shocked me to be honest but I am struggling as to where to begin. I read the week one of NHS weight loss program but I am still feeling even dumber than I first thought. I have yet to start the program so I am kinda doing the reading and then trying to work out how to begin. I think I need to more or less have a routine for this and to stick to it. My questions are numerous but the basic one is whether I simply empty the cupboards of everything and simply start again with supplies of things that are healthy?

I do feel kinda crap to begin with despite the positive element of the fact that I do run three times a week now. If I could get my diet in order then perhaps the weight would drop significantly. I guess today was the start of me realising that you can only go so far staying positive. I am 6 feet tall and weight about 126 kilos. I need to lose a minimum of 45 kilos to hit the edge of what is classed as a healthy weight.

I await your advice and hopefully I can start the process of preparation before beginning the course from Monday of next week. Thank you to anyone who responds, in advance...

[linggirl]

Okay. Well done for posting. It's up to you whether you get rid of the contents of your cupboard, I don't know what you've actually got in them! I didn't because the NHs weight loss plan suggested to me that it wasn't about banning foods but was about making healthier choices. Remember this is about healthy eating for lifeboat just dieting for a while.

I found that it was important for me to plan my meals for the week, because it meant that I knew roughly what my calorie intake would be and it showed what and when I could have a snack. I like to include a packet of crisps a couple if times a week, although I have to buy them in single packs rather than the multpacks l I would have bought (and eaten) before.

I was rubbish at portion control so I would say use a set of scales to weigh your portions until you become familiar with the correct amount to eat. Do make sure that you've got plenty of healthy foods that you actually like in stock.

I have just started week 10 of the weight loss programme and I've lost 11.7kg (hurray), I've still got a long way to go but I'm still really positive and ready to continue- I've never felt this way before when trying to lose weight.

Good luck.

[XR400DR]

I have been on the 12 week plan for 4 or 5 weeks now. I think the only way is to weigh every thing and work out the calories as you go. don't worry about your target weight set small weekly goals and stick to the plan. As you use up your cupboard stocks replace the high calorie food with lower calorie options. That way you are eating food you like even though you are getting less of it.

Never forget you are putting the food in your mouth.

I am lucky because my lovely wife is doing the journey with me. I feel that with support it's a lot easier.

I started at 100.5kg and so far have lost about 10kg

[Windswept1]

Well done on c25k and continuing it. The exercise will help but cutting calories is the main way to lose weight.

The 12 week plan is not a course as such but a change of way of life. my tips are to plan meals, use smaller plates, weigh portions and don't get too hungry.

Be wary of low fat options as they are often high in sugar, so sometimes full fat is best. (I prefer skimmed milk in tea & coffee, but have full fat Greek yoghurt for breakfast).

Like Linggirl, I occasionally have a bag of crisps but don't keep them in the house as I would eat the lot.

I don't count calories when I have meals out either.

Good luck and with the exercise you should start to feel great.

[ljudlega]

Well done with the 5k!

it's always better to not ban things, they just become extra interesting. What you can do is to place the high calory foods on shelf that is hard to reach, it's actually enough to make you eat less of it.

To start out I'd recommend having a food diary for a week, just write down what you eat (directly after you've eaten it, so you don't forget) and how it makes you feel (full, tired, energetic, happy, and so on). After that week you should be able to look through what you eat and cut out stuff that for example makes you tired, or bloated, or amps up anxiety, and eat more of the stuff that makes you energetic or happy.

I mean, the whole point of this is that you should feel better, not to deprive yourself from all that is good.

After you've done your analysing you can start counting calories. Now that you know what you feel good from eating it's easier to know how to set up your plan.

Example, if you know that you need a pick me up in the afternoon, you might leave caloric space for extra snacks then, and eat less for dinner. I for one need a big breakfast, so I eat less for lunch.