3 stone overweight

[Dino89]

Heaviest I have been at 13 stone 4 around 5foot 5,bmi red at 28.9,don't know where to start,starting weight loss might try to stick to smaller portions,natural foods,get more exercise I've neglected things for so long.Any advice?

[kez1610]

Hi dino89

I'm 5.3 and this time last year I weighed over 16st I now weigh just under 14st I done it through my diet but I'm still on my weight loss journey I've recently started doing more exercise as I've still got 4st to go I didn't think I could do it even now still have bad days but if I can anyone can being on here and getting support will help good luck x

[Hope23]

Try the 5:2 diet. I've lost a stone and a half doing it and still going. It doesn't suit everybody. But I find it really good as I feel like I only have to be really strict 2 days a week then sensible the other 5. But I still have the odd treat like some wine, crisps or cake! I just don't have it every day and I only have one bit.

If you're prone to binge eating then it may not be right for you, as after a fast day, you may binge eat. I try and do no more than 1500 calories on feast days too, although it does say you can have 2000 on those days.

On yr fast days pick a day where you don't have to do too much, and don't work out on these days. And main rule drink lots of water to avoid too much tiredness and headaches. I actually feel so much better after a fast day as my body has actually had a change to get rid of everything and my constipation has improved too.

Google it, there's lot of books out there too. Which are very useful.

Is it easy on fast days, no of course not! And it does take adjusting to feeling that hungry. But you DO get used to how you feel on those fast days. And you can just think about your lovely breakfast the next morning!

My typical fast day sometimes creeps up to 600, when it's only meant to be 500, but I've still lost weight. Record all yr food on my fitness pal to make it easier. My drinks take it over the 500 generally not the food.

Typical fast day:-

Pint of water upon waking

Tea and a coffee

Small bowl of low fat Greek yoghurt, about 85-95grams

Some strawberries and raspberries

I try and aim for 100 calories or just over for breakfast. Some people don't eat till lunch time, but I prefer just a little something in the morning

Water throughout morning and a tea or coffee

Lunch:-

Half a tin of chunky filling soup - about 115 calories

Or a plain salad, with only a tiny bit of dressing. But filled with lots of things to make it interesting like rocket, spinach, Peppers, radish, onion, tomatoes (if you can afford it get the really nice vine cherry ones, they taste so much better and sweeter!). Some days I'll have some chicken or a slice of ham with it. I try and make lunch no more than 120-130 calories. You'd be amazed how big a salad can be with hardly any calories! It's the cheese, dressing, croutons etc that make a salad fattening!

Then my evening meal has the remaining calories. For ease sometimes I'll have a weight watchers meal for around 300 calories. Or some chicken cooked in garlic pepper or chilli powder with big pile of veg. Like steamed broccoli, kale, runner beans or green beans.

It has definitely worked for me and some of my friends.

Good luck!! X

[P2AMR]

Hi Dino89 you can do it but you have to take it slowly, also don't look at it as a diet, look at it as a healthy way to eat.

I've recently lost over 3 stone, I have around 11lb to go to be at a healthy BMI . I did it through Slimming World, and exercise.

You can do it if you put your mind to it and don't tell yourself its a diet.

Good Luck

[Windswept1]

nhs.uk/livewell/loseweight/...

The above link is to the site related to this forum, although as you can see, people use various weight loss methods. It has 2 main advantages. It is not a diet and changes your eating habits for life and it's free.

Good luck with your journey.

[Hidden in reply to Windswept1]

I'm following the nhs weight loss plan too, and find it really helpful, as you tackle a new thing each week such as portion size, exercise, peer pressure, etc. Its a real learning curve and 7 weeks in I've lost 9lb and also developed a much healthier outlook overall. People stay on here after the 12 weeks to support each other, and there are some people following other plans too, we all share advice and support each other. I also did the couch to 5k plan earlier this year, to learn to run, which was amazing! (also an NHS programme) Good luck whatever path you choose to follow

[elliebath Maintainer]

Well done for tackling the excess. I am also 5ft 5, and age 62 so my BMR will be different to yours i expect. Lots of people have found ways to lose weight, but KEEPING IT OFF is the greater challenge!

In April 2014 I was 2stone overweight. I followed a daily calorie counting routine, 1300-1400 cals per day, mostly eating and drinking the same stuff but with more veg, less stodge and smaller amounts. I still had wine, a bit of chocolate etc.

I used the " myfitnesspal " app ....it has been my saviour, logging every day and lots of online support from other users. Im not a gym bunny but I walk approx 45minutes every other day. The weight dropped slowly, steadily, safely .

By Feb this year I reached 10st . Since then I have upped my daily calories gradually to my personal TDEE level (1600) I have been on two holidays, parties etc . And am keeping in the range 9st 12 - 10st 2 lb. Bmi 23. I wont say its easy, but it works.

Good luck to you!

[linggirl]

As,some of the others have said the NHS 12 week weight loss plan is great for helping change eating patterns.

Good luck.