Lost

[S_n_k_1]

Iv been dieting exercising on and off for years. Iv lost loads of weight only to put it back on again. Just weighed myself now and I'm 114.7kg height 181cm. Bmi35. What do I do? My biggest weakness is I can't control what I eat. I like eating in restaurants. I like cookies, cakes etc. I need simpleyet effective advice . Thanks

[Tiggerr]

Welcome S_n_k_1

One simple option is to follow the NHS 12 week plan (that many here are following)...

nhs.uk/Tools/Documents/WEIG...

Follow what it says but get your calorie range from the NHS BMI calculator....

nhs.uk/Tools/Pages/Healthyw...

... which I suspect will give you a calorie range of around 2250-2900.

In order to lose weight without getting hungry and then potentially bingeing out, it's suggested that you stay closer to the higher level.

Good luck!

[IndigoBlue61]

Hello and welcome to the Weight Loss Forum S_n_k_1 😊

First of all, to help you find your way around, and enjoy all the things we have on offer, please read the Welcome Newbies Post here healthunlocked.com/nhsweigh...

Take your time to read it carefully as it has lots of information.

The best advice I can give is to eat enough. If you are following the NHS 12 Week plan then the 1400/1900 calorie target suggested is a just generic amount, please check your own personal calorie target using the BMI checker, it’s often higher than you think. We always advise starting towards the top of the range, being hungry is the single biggest cause of weight loss failure.

I also highly recomend coming onto the forum regularly, daily if you can, reading posts and replying to others. Being part of a community is proven to help weight loss. Why not join our daily chat thread ‘What’s Happening Today?’

For your own privacy and safety online we suggest that you to lock your posts by selecting ‘followers in my community’ when you write a new post. Please read our security post here. healthunlocked.com/nhsweigh...

Out of interest, can I ask how you found us?

Best wishes for your weight loss journey

Indigo

[bikegrrrl 1lb]

Hi S_n_k_1 - welcome to the forum, I hope you find it as useful as I have!

Speaking as one who has had no "off" switch when it comes to food, I know where you are coming from. I like all those things too. I too have taken weight off in the past and put it on. I am learning that what I am needing is a lifestyle and mindset change. I am getting there!

Exercise is important, but one of the quotes I have read and agree with is "you can't out-exercise a poor diet". It is soooo easy in our modern world to take in more energy than we need.

The other thing I read was (can't remember it exactly) about eating well being a form of self-respect, and that really strikes a chord with me.

I have found it really helpful to focus on calorie counting and planning my food the day before. I find I like the feeling of being in control and not just absent-mindedly hoovering up cakes, biscuits, crisps etc. I can still have any of that, but the difference now is I account for it in my plan. And I remember that eating anything over and above my plan is getting in the way of me reaching my goal. I plan snacks into my day, but within my sensible calorie total for the day. I record it in the Daily Diary on the forum, and I also keep a paper copy so I can remind myself quickly of what I have planned, make sure I bring the right food to work with me and so on.

I also know enough now to be able to make sensible choices in restaurants.

So for me it really is that simple - find your motivation (for me it's health, looks, and being in control), and find what works for you.

The calorie counting in advance might seem like a faff, but it is definitely working for me, I am losing weight and that keeps me motivated. I have lost 10 lbs in 5 weeks. I am not starving myself, I am eating well. I am anticipating a big challenge after I reach my goal, around maintaining a healthy weight, and I plan to stick around on this site as people are so kind and supportive.

I may have to count calories for the rest of my life but if that's what it takes to stay a healthy weight then I am very willing to do it.

The last thing I want to say is, I've learned that nothing bad happens if I feel a bit hungry for an hour before my dinner, or if I'm not feeling absolutely stuffed when I get up from the table. I enjoy and appreciate my food a lot more now.

Good luck, we'll be cheering you on!

[bikegrrrl 1lb in reply to bikegrrrl]

Oooh that was a long post!

[Ouching in reply to bikegrrrl]

But a good one 👏👏

[13Valerie]

A big warm welcome to you.

If only it was so simple.

We'll help you along though.

I suggest you set mini goals

And aim to change each habit.

For instance no biscuits... see them as the addiction and habit that they are.

Best wishes😊