Here I go again

[Sullom100]

I have been dieting most of my life,come the 2nd of January I intend to try again any motivational tips would be much appreciated

[cheritorrox]

You've come to the right place! Someone from our (volunteer) admin team will be along to give you lots of info to get you started.

Do you have ideas about why the dieting hasn't worked? We tend to avoid the D word as it's all about changing lifestyle! People here follow different ways of getting healthier but I think we'd all agree the first thing is to chuck out junk food and sugary stuff ....

You probably get more help and advice by giving a bit more info about what you currently eat and how you've tackled the problem before so we can help you to change the bad habits!

PS Walking your gorgeous dog can only be a good thing

[BridgeGirl Administrator 2 stone]

Hello Sullom100 and welcome to the forum 😊

Looks like you have a good exercise buddy there

My main tip would be not to do whatever you've done before as you know it doesn't work. Find yourself a healthy eating plan that you can enjoy for life. Many people here start with the NHS 12 week plan. Others opt for a low-carb high-fat approach. Others look closely at what's going wrong with their diet currently (portion size? eating between meals? processed foods? too much sweet stuff?) and tackle them one by one

A good way to start would be joining Monday's weigh in team in the morning. You'll get to know a very supportive bunch of people who will appreciate your support, too. Click on this link and read the opening post which will explain all healthunlocked.com/nhsweigh...

You'll find a list of all the forum activities here healthunlocked.com/nhsweigh...

..... and this Newbie pack will help you find your way around healthunlocked.com/nhsweigh...

We also ask that you read this information about internet privacy and security healthunlocked.com/nhsweigh... I see your post isn't locked.

Take your time exploring and come back with any questions.

Wishing you all the best and I hope you become an active and supportive member of the forum 😊

[Pineapple27]

Hi Sullom100

If you want this to work for the longer term, you need to think about it as a lifestyle change rather than a diet. That lifestyle change will need to happen a bit at a time and will involve many things : changing your behaviour around food, portion control, emotional eating triggers, increasing your activity levels, trying new foods, making healthy food swaps, etc.

Commitment to diet/lifestyle change and resistance to temptation doesn't just happen! It has to be worked at.

The only way I have succeeded this time is to change how I approach food and eating it. I have learned to resist temptation! BUT please believe that this has taken a LOT of hard work and practice. 

It's about "normalising" or "modifying" behaviour around food... and I think that with enough "practice" it becomes more and more easy until you get to the point where a behaviour is modified to the point of it becoming the only way.

I am sure that even some people who are not over weight do sometimes over indulge - but the fact is they don't do it very often...

Those of us who are over weight have been used to "treating" ourselves, eating portions that are too large, eating the things that we know are calorific because we can!

It's been a combination of changing all of those aspects of how I behave around food that has meant I have been successful this time.

I have developed a respect for the food I eat. Not everyone has the ability to eat as well as we in the western world eat. We should not abuse the privilege.

I rarely eat "on the hoof" any more, I rarely eat between meals. I take time to sit at a table and present my meals nicely. I take a moment or two to really look at my plate of food before I pick up my knife and fork.

Almost daily I say to hubbie "Aren't we lucky to be able to enjoy such lovely food". I really mean that too, I am not saying it for anyones benefit but his and mine. We should never take for granted having easy access to delicious food stuffs and our ability and love of cooking!

If you log your food - keep track of how many calories some of those "treats" contain, after a while they kind of stay in your head (medium egg = 70 cals, slice of white bread 100 cals, meringue nest 57 cals, 30g (matchbox size) of cheddar, 122 cals)

I do have sweet treats, but I buy my own choice, so things like 2 finger Kitkat, single finger Twix, Club biscuit... these are all around 100 calories. I keep them in a tin and I can have one whenever I want to, but I limit it to no more than one a day and usually with my afternoon cup of tea. That's not to say I eat one on a daily basis (usually about 2-3 times a week). They are always logged into my diary.

If you don't keep a log of what you are eating and the calories foods contain, then it's a bit like trying to travel from one place to another without a map! You might get there eventually BUT it's likely to take you much longer than if you planned the route and used a map PLUS you might take a few wrong turnings and end up going back on yourself!

I have also learned not to plan each trip out of the house to include food. Once upon a time, I'd have included lunch with a trip into town, coffee and cake with a visit to the garden centre.

I now plan or even prepare a meal BEFORE I go out (usually a salad) so that I know exactly what I can eat as soon as I walk into the door... and don't turn to "what I fancy" (usually high calorie carbs that don't keep you full for very long...)

Make a list of the reasons WHY you want to lose weight. Keep it somewhere safe (stuck to the inside of a kitchen cupboard door?) and look at it from time to time, especially when you are raiding the kitchen for treats!

I always ask myself before eating something really calorific "Do I really want to eat this thing more than I want to lose weight this week?". It's called "mindful eating" - being aware of why you are considering eating - real hunger? Boredom? Temptation? Feeling fed up?

Have a glass of water, wait 5 minutes and consider whether you still want the food. Once it's been snaffled down, it's too late and you may end up feeling cross and angry with yourself....

....and that feeling (guilt, failure) lasts for a long time, much longer than the temporary enjoyment of whatever treat you ate....

Oh, and I always remind myself how good the feeling is of seeing a loss on the scales at my weekly weigh in! That wonderful feeling lasts for days! Don't forget how that feels - you need to remind yourself of that feeling next time temptation strikes!

I’m healthier and fitter now at the age of 56 than I was 20 years ago…..

I am writing this as someone who had struggled all of my life (since the age of 9) to lose weight. I have a significant disability that affects my mobility - use a wheelchair outside of the house. I am also very short (4ft 8”). It wasn't until the age of 49 when I started to log everything and kept track of the calories I was consuming that the truth hit me between the eyes. I was eating FAR TOO MUCH for a short sedentary person. I changed my whole approach to food and eating it that everything else clicked into place

Just wished I’d found what worked for me years ago.

[focused1 Maintainer 13kg in reply to Pineapple27]

Write that book Pineapple.You have a journey and a very personal story. I read your sound advice with a smile on my face . Your honesty and realistic thoughts are so encouraging.

[Pineapple27 in reply to focused1]

I have a Blog where I share a lot of the thoughts I have! If I can inspire one person with one thing I write, I am very happy!

On behalf of myself and others who have lost a significant amount and are reaping the many benefits, I am certain I am not alone in wanting to encourage others to do likewise.

[focused1 Maintainer 13kg in reply to Pineapple27]

I have got to a point where as you say it is lifestyle. I can't see myself putting on the 18kg I have lost

[Lindamou in reply to Pineapple27]

This is so inspiring, thank you for taking the time to write this. I need to read this every day.

[marie10 in reply to Pineapple27]

Good morning Pineapple, you have a wonderful way with words. Your advice is sensible but personal giving much of yourself. Great advocate for people wanting to lose weight. Thank you

[Sullom100 in reply to Pineapple27]

Pineapple27 thank you for your advice and tips you made more sense than a lot of dieting articles I have been reading, I will start with the calorie counting and write down everything I eat thanks again

[Sarah_leeds]

The 2nd of January is my target date to begin too. In the past, I have been really lucky and never had to watch my weight. Then at the ripe old age of 40 I got pregnant with my third son and have only gained since giving birth. I need to get fit and healthy now before I gain anymore then been unable to play with my son as he gets more active. I don't have a clue where to start so this is ideal for me to get tips and hopefully encourage each other as time goes on!! Thank you for making this post and good luck to all with your journey, Sarah xx

[Hidden in reply to Sarah_leeds]

Im the same got pregnant at 42 just dont seem to be able to shift weight bring on the 2nd january we can do this

[13Valerie in reply to Sarah_leeds]

Hi stunnedmum hopefully one of the admin team will be along shortly and pick you up as a new member so that you'll get all the links to help you navigate the forum. Welcome! Let us know how you are getting on and ask any questions...

[Sarah_leeds in reply to 13Valerie]

Thanks for that x

[focused1 Maintainer 13kg in reply to Sarah_leeds]

The clue for me was to look at portion sizes. Write a menu . Even have the same breakfast all week . I see diets where the meals are different every day . A good guide but so hard to shop for initially . Buy in easy to prep food . Plenty fruit , veg , eggs , chicken and tuna.I now like cottage cheese but can jazz up with chopped ham , herbs , pickles , peppers and giant salad . Soup in a blender is great . I cheat by using a cup a soup then steam all veg before blending for an enormous bowl less than 250 cals . If you are all I would challenge you to eat anything else ! Try MyFitnessPal for a few weeks as guidance. I found it taught me but was enough after a month .Ask any questions on here . We are very likeminded.

[Sarah_leeds]

Thank you everyone for your replies, even though I'm a bit anxious, I've never been more determined to do this!! Ive also downloaded the couch to 5k podcast for inspiration too! So roll on tomorrow when the break up with my body rolls begin!! Good luck everyone and happy new year, Sarah xx