Help :(

[SS86]

I have just joined this i am really ashamed to say this but i am nearly 5 stone over my ideal weight its not time i start to do something about this! i was hoping people would help my by sharing your meal ideas and if you have and basic food cupboard essentials I'm at a loss and don't know where or how to get started Thanks

[MrNiceGuy]

Hello SS86 and welcome to the forum.

Firstly, there’s no longer the need to feel ashamed and embarrassed, since you’re now in the company of those who, without judgement, will continue to provide guidance, support and encouragement to your cause.

Secondly, I’m sure that upon reading your post, the forum moderators will be quickly to officially welcome you, providing helpful tips to enable you to begin achieving your goals.

In the meantime, the best advice I can offer is to not allow yourself to become overwhelmed by the challenge, seeking to introduce changes gradually.

Most importantly, though, to begin making changes you need to have an idea of how many calories your body currently requires to satisfy its BMR (basal metabolic rate), ensuring that metabolism continues to fire.

Equally, you also need to know how many calories are required to maintain current weight, based upon level of activity, since it’s this figure from which you maintain a calorie deficit. This is known as TDEE (total daily energy expenditure).

As such, I’d recommend that you research BMR/TDEE calculators (those that use the Miflin St. Jeor method) to ascertain both. Alternatively, I’ll happily provide you with formulas (don’t worry, they’re not complicated).

As for store cupboard staples, stock it with lentils, pulses, beans, quinoa and oats, since they’re all great sources of protein, complex carbohydrate and fibre, helping you to remain fuller for longer.

Other staples could include wholemeal varieties of rice, bread and pasta, alongside unsalted nuts, whey powder and healthy oils such as olive, rapeseed and coconut oil. Sun-dried tomatoes and pitted olives are also a welcome accompaniment, as are cinnamon and honey to sweeten foods.

When it comes to the fridge, one that’s stocked with full-fat yoghurt, fish, eggs, avocados, halloumi (fantastic grilled) and lean cuts of meat is incredibly helpful.

The vegetable drawer should contain non-starchy varieties, such as peppers, onions, garlic, sweet potato and raw beetroot (the kind you have to boil).

In addition to maintaining a calorie deficit from your TDEE, you should aim to gradually reduce the consumption of refined carbohydrate from your diet, leading to improvements in levels of insulin sensitivity, thus, aiding weight loss.

As such, seek to gradually reduce the consumption of white bread, rice and pasta, alongside that of cakes, sweets and pastries. They can still be enjoyed, but shouldn’t be eaten in favour of complex varieties.

Increasing your level of activity also assists, since it too helps to improve levels of insulin sensitivity, while expending calories and improving fitness.

In the beginning, it doesn’t need to be anything too strenuous either, since a daily brisk walk of 30 minutes, for example, will always ensure greater expenditure of calories over the course of a week, something that’s appreciated upon setting foot on the scales.

Although the maintenance of calorie deficits, the reduction of refined carbohydrate and increased levels of activity remain key to allowing goals to be realised, at the same time, there’s certainly no hard and fast rule (or timescale) as to how you get there.

Despite how dire you may currently consider your circumstances, through the abundance of help, support and encouragement that the forum has to offer, you’ll hopefully come to realise that your position isn’t as desolate as it may appear.

[misstippytoes Restart August 2023 in reply to MrNiceGuy]

that's a wonderful response MrNiceGuy. Makes me feel even more motivated in the run up to Christmas. I can't really add anything apart from my best wishes for success. We are all on here for the same reason so good luck everyone 😊

[Bigmama99]

Welcome... and to let you know I have 7 stone to lose so your not alone.... I joined the forum 2 weeks ago and the people on here are lovely and supportive.

My main food essential is 'EGGS' for quick healthy meals

boiled/poached/scrambled... I'm following a low carb diet at the moment so not eating bread but with some wholemeal toast you got a tasty breakfast.

I love an omelette as well where I chuck in veg & anything else I think would be good from the fridge.....& with a salad on the side you have a lovely QUICK lunch or dinner.

[IndigoBlue61]

Hello SS86 Welcome to the Weight Loss NHS forum. It’s great that you’ve joined. We are a very friendly group 😊

First place to look is at the Pinned Posts section, to the right of your screen (bottom, if you're using a mobile) and have a look at the Welcome Newbies thread.😊 there is lots of info here, and links to the nhs12 week plan and also for checking your BMR and target calories 😊 it's important to eat enough so you don't get hungry or feel deprived 😊 As Mr Nice Guy has said, fill your fridge and cupboards with fresh produce 😊 The best workout is in the kitchen prepping food 😊 You don't say how confident you feel in the kitchen so please ask if you have any questions 😊

If you feel confident then 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. 😊

It's also good to be active on the forum, that's where we exchange ideas and get our daily dose of motivation and inspiration.😊

Good luck and very best wishes 😊




[Yveybeslim]

I wish I could help with wise words but I'm struggling at this time of year. The best advice I can give is to just take things one day at a time and used your own common sense. We all know about all the things we should not eat but giving them all up overnight is almost self punishment so just eat less of them and eat a little less of everything and if you do loose weight slowly you will have a better chance of it staying off. Good luck x

[hazel0303]

Please don't feel ashamed. You've made the first step in getting on here and deciding to make changes. I joined last night and the encouragement I've had from everybody has been amazing. Start with some small changes, have you been on the NHS Weight Loss site, there's lots of inspiration on there.

I'm going to start with 20 mins exercise/day, even if I have to break it down into 2 x 10 mins, it's got to count. Have look in YouTube for exercises to do at home, there's every exercise you can think of and lots for beginners.

As for the diet I love homemade soups (no dunky bread and butter though) and pasta sauces with plenty of herbs and seasoning. I think if you look on British Heart Foundation, there's some info that might help on there too. A friend also recommended My Fitness Pal (website), although I've not had chance to look on it yet & also a site called Pintrest.

Hope the above helps & good luck x