Diet

[Heldog11]

I'm not sure how to maintain a healthy diet and if I do go on a diet then I have the sudden urge to reach into the cupboard and stuff my face with sweets.Also when I go on holiday I'm scared I won't fit into my bicini so if I don't lose weight I will look like a pig in a swimming costume with a haloween wig plopped on my head.

[lucigret]

Welcome Heldog,

You paint a lovely picture! I am sure you look nothing like a pig in a costume with a halloween mask 😂

You need to decide what eating plan to follow, make sure it is sustainable and that you enjoy it.

You could calorie count or you could try Low Carb High Fat. The second option will keep you full for longer and you will soon find that you have no need to fill up on all the sweet stuff. You will feel satisfied and be enjoying tasty meals. Have a read of this

phcuk.org/wp-content/upload...

Take a look at our daily chat thread to see all that we have on offer to help to keep you motivated, healthunlocked.com/nhsweigh...

To make navigating the forum easier, we’ve put all the information you’ll need in a Newbie pack and here’s the link - healthunlocked.com/nhsweigh...

We also ask that you read this important information about internet privacy and security, healthunlocked.com/nhsweigh...

Please take the time to read all of the above information carefully and ask questions if you need to

Wishing you all the best on your weight loss journey

[IndigoBlue61]

Well then don’t go on a “diet” . . . Eat healthily, be mindful of portions, don’t restrict yourself too far or give up your favourite things, just sensible eating and slowly see the changes 😊

Have a good read of all the information Lucigret has given you and keep in touch 😊

[Pineapple27]

Hi and welcome Heldog11

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.

[damienair 7lbs in reply to Pineapple27]

Pineapple27 that is the best post I have ever seen on this forum and I could not agree more. I think we can be guilty of fooling ourselves by thinking that we eat pretty healthy food most of the time. If that was the case we would not be over weight. By tracking everything we eat, everything, and knowing it’s calorie content and being mindful of what we eat and why we are eating the game changes. I’ve been doing exactly this for 5 months now. It’s been slow progress, but steady healthy progress. I’ve lost 2 stone and am just about 4 pounds away from my goal. I’ve been carrying that excess 2-3 stone around for 20 years. I’m 45 now and feel happier and healthier now than in my mid 20’s.

I’ve done exactly what you have advised in your excellent post above Pineapple27 and it has worked. I’m also running 3-4 times a week.

Damien

[Douzy 1kg]

Hi Heldog. Wow. There's masses of information in your replies. I really hope it will help you. I've just joined and my story is similar to yours. I'm definitely going to follow that advice. We can do this Heldog. I'm going to empty the cupboard of temptation. Good luck.

[moreless Administrator 7 stone in reply to Douzy]

Hi and welcome, Douzy

I'm glad that you've found all of the information above helpful. I hope you'll follow all of the links provided and will become an active member of our community.

Wishing you well