Newbie

[tdavie]

Have just decided that I am going to really do something about my weight ( after years of yo yo dieting). This is it - I need to be motivated and focussed. My BMI shows me well into the obese reading, OMG!

Any useful pointers would be appreciated xx

[Anon-E-Mouse]

Hi tdavie

Welcome to the NHS Weight Loss Forum. It's a very friendly, encouraging and helpful site, where we are all on the same journey to health.

If you haven't already, please read the Welcome Newbies post. It's in the Pinned Posts section, to the right of your screen, (bottom if you're on a mobile). It has a link to the NHS 12 week plan, which is a great place to start. It doesn't give a specific diet plan, but gives guidelines for healthy eating. Also take a look at the Topics section beneath that, for posts that could answer any questions you may have.

Perhaps consider joining in our challenges, they're fun to do and help with motivation.

Join us for the Monday Group weigh-in. If you 'follow' Lowcal and moreless (our very approachable site Admins), you'll be notified when they post the threads. The latest weigh-in thread can always be found in the Events section, to the right of the home page. The weigh in is entirely voluntary, but I find it helps keep me accountable.

Be active on the forum, as that's where we exchange ideas and get our daily dose of motivation and inspiration. 😄

Enjoy the forum, and I wish you success with your goals.

Good luck 😀

Mouse 🐭

[MrNiceGuy]

Don’t read too much into figures presented by the BMI scale, tdavie, since it’s a largely antiquated method of measuring overall health, since it fails to take into consideration the ratio between muscle mass and body fat, for example.

Granted, I no doubt appreciate that you may possess excess weight, but by allowing the tightening of belt notches to be an indicator of progress, you’ll gain a clearer idea, particularly since your hip-waist ratio measurement will improve in the process (allowing the belt to be tightened).

Instead of focusing upon BMI, concern yourself with calories required to satisfy BMR and TDEE, since the figures presented by both allow the correct calorie deficit to be introduced, thus, ensuring successful and sustained weight loss.

As such, research BMR/TDEE calculators, seeking to introduce a daily calorie deficit (preferably 500Kcal) from your TDEE, ensuring that the deficit doesn’t take you below BMR.

However, by seeking to increase activity level from sedentary to lightly active, for example, there should be sufficient difference (between BMR and TDEE) to allow for a 500Kcal reduction to be introduced.

Equally, increased levels of activity also increase calorie expenditure, further aiding weight loss.

As for nutrition, reduce consumption of simple carbohydrate to a minimum (in favour of complex varieties), whilst ensuring that protein is obtained from lean meat, eggs, whey powder, fish and nuts and that fat is obtained from healthy oils, seeds, nuts and oily fish.

[IndigoBlue61]

Hello and welcome 😊

I follow a calorie counted plan and have also ncreased exercise 😊 My tip is to check out your target calories by using the NHS bmi checker, and don't be tempted to eat too little, 😊

Good luck 😊

[Ottomummy Healthy BMI]

That's what did it for me, checked my BMI and thought that's it, got to take back control of my weight. That and the fact that summer was a salad fest and I gained weight! For me it is taking note of calories, something I've never bothered with and portion control. I'm stunned by how small a portion I can eat and be full. Good luck to you.... it's worth it in the end.

[Hidden]

Hello!

When you are starting out on your weightloss campaign, and you have a lot to lose, I'd suggest:

- cut out all snacking between meals. Eat enough at your meals so that you don't need to snack

- make sure you eat at least 2 portions of low cal vegetables (basically the ones that grow above the ground) at lunch and 3 at dinner. if you can eat more, then go for it. If you don't like veg, treat them as medicine and just force them down

- set an eating window each day. I eat all 3 of my meals between 9am and 7pm, and don't eat outside those times, other than water or a cup of tea. This gives your body a mini-fast each day, which is very good for it and helps with handling insulin and sugar. Set your eating window for times that suit your lifestyle

- exercise, or at least keep active, as much as you can. Obviously this will depend on how fit you are now, but most of us can cope with standing up more, walking more, being active around the house to start with, and as you lose weight, take on more, eg walking outside, maybe an exercise class or a DVD, possibly joinging a gym

- avoid alcohol, unless you are one of those rare people who can stop at one glass of wine or G&T. Most of us find that one drink leads to another, and it also makes you feel really hungry, so it is best avoided when trying to lose weight.

- finally, try to cook from scratch as much as you can. While not all manufactured foods are bad, a lot of them are too high in sugar, simple carbs, salt and fat, and they do pack an enormous amount of calories in, somehow. It always amazes me just how many calories most made-up sandwiches have, compared with the ones I make at home, for example. The occasional TV dinner, toppped up with cooked low cal veg, is fine, but avoid all the takeaways, pizzas etc while you are losing weight.

Hope that helps!

[SueKi]

Hi tdavie. December last year I weighed 96kg, today I weigh 82.3kg. The only thing I've done different is walk more, eat less. I don't starve myself, but I eat smaller portions. I make sure I get a substantial breakfast. Cereal, yoghurt or a fruit of some kind. This sets me up nicely for the day. You need something to kick start your metabolism for the day and brekky does it. My main meal is at lunch time. Something light but filling. Soup for tea and a naughty treat. So far this has worked for me. I walk about 3 miles a day. Sometimes more, sometimes less. I'm not stuck to a regimental programme, so I'm enjoying my weight loss. It's been a slow but sure strategy. I believe though, that this way the weight will stay off because it's become a way of life for me now. Losing weight shouldn't be a chore or a dilemma. Hope this helps you.

[minkymac]

You and me both!! this time last year I was promising myself that I wasn't going to carry on at that weight any longer - well I was right and am now a stone heavier !!!! Argh. Knowing what to eat isn't a problem - I must know every tip and wrinkle going and have a degree in health studies - unfortunately the critical thing is the right mind-set which I just don't seem to have. Any tips on getting that - apart from a brain transplant!.