Jump in the deep-end of calorie counting, or tiptoe in the shallows, adopt lifestyle changes first and calorie-counting later?

[2_be_me]

Hi everyone, I'm a newbie and already I have been amazed by the amount of support here. Thank you all so much for such a lovely welcome.

Please, can I pick your collective brains about something that I am struggling to get my head around?

Over the years I have yo-yo dieted many times. In the past, I have had problems with binge eating following periods of "successful" but ultimately unsustainable weight-loss. I am nervous about calorie counting because I am concerned I'll set myself back on course to binge again.

I have 5 stone of excess weight to lose, so I am in this for the long-haul. I need to accept that I am making permanent life changes and not be in a hurry.

With that in mind, I was wondering if I could/should do the NHS 12 week weight loss plan, but for the first 12-week cycle focus on making changes in the quality of my diet and exercise before doing it all over again (and again, and again, and again, and again, and again, and again, and again, and again, and again) counting calories as well?

This way counting calories should only happen once I have got into habits of eating which truly nourish me. I'm wondering if this will help me make changes in a more sustainable way? And what're three more months on a weight-loss journey that will probably take me a year or two anyway? Particularly if I am looking to make habits to stick with for life?

What does everyone think? Is this vaguely sensible, or am I just kidding myself? Do I just need to suck it up and get counting?

Thanks in advance for your thoughts.xx

[TheAwfulToad Visitor]

"Calorie counting" is just a sciency-sounding phrase for "eating less", and as you've noticed it really doesn't work. You lose a bit of weight, go back to "eating normally", and pile it all back on again. The only surprising part of this is that anyone finds it surprising. It's precisely what you would expect.

People get fat because of what they eat, not because of how much. If you're eating a lot of starchy/sugary foods like porridge, bread, or fruit juices; a lot of things out of packets and jars; and a lot of "low fat" or diet products - that'll be the problem. You're probably saying to yourself, no, that can't be the problem because those are good and healthy. But if they were good and healthy, you wouldn't be in this predicament. If you fix the content of your diet, your body will automatically regulate the amounts.

Google Dr David Unwin's work. He works mainly with diabetic/prediabetic patients, but his approach results in weight loss too because obesity and diabetes are essentially two aspects of the same syndrome.

[PippiRuns 6kg Restart Jan 2025]

If you choose to calorie count, the important thing is to not eat too little. I think the problem is that many try to survive on 1200 calories or less, and that often leads to a restrict-binge circle.

So find it what number of calories your body needs to maintain at your current weight and then introduce a slight deficit. The NHS BMI calculator is an excellent help to calculate a realistic, healthy and sustainable calorie level.

Good luck.

[BridgeGirl Administrator 2 stone]

Given what you say about your past attempts, I would suggest you don't go down the calorie counting route at all. As TheAwfulToad says, it's what we eat that causes the problem.

I'm going to give you these links again as they could offer you a new direction which could be both enjoyable and effective. Let me know what you think of them.

psychologytoday.com/us/blog...

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

I see in your profile you mention osteomalacia and that makes me think you may have been avoiding full fat dairy products. Turning that round would be a good place to start. TheAwfulToad mentions Dr David Unwin's work: there's a very readable blog here from another GP

fatismyfriend.co.uk/

As for the pace at which you make changes, you know yourself best. If you are working towards getting bread, cereal, potatoes, pasta and rice out of your everyday diet, that might seem a huge challenge. Some people, when they realise that's the way to go, can jump right in and embrace it. Some get there by degrees.

If you start using the Daily Diary, you'll see what choices people are making and they will be happy to answer your questions. Here's a link to today's: Tuesday's will open late this afternoon. Make it part of your daily routine healthunlocked.com/nhsweigh....

[TheAwfulToad Visitor in reply to BridgeGirl]

That's a great response BridgeGirl. I hope other people stuck in this endless loop can read this.

[BridgeGirl Administrator 2 stone in reply to TheAwfulToad]

Thank you

[2_be_me]

Thanks everyone. This is so helpful. I really appreciate it. It sounds like I need to focus on re-balancing my diet towards "slow release" foods before I think about calorie counting. I'll check out the sites you've all suggested and follow the daily diary posts for inspiration.x

[BridgeGirl Administrator 2 stone in reply to 2_be_me]

That's good to hear And what a joy not to be counting anything

[2_be_me in reply to BridgeGirl]

Hear hear!😁

[S11m]

Hi, 2_be_me , welcome.

As TheAwfulToad says, calories counting rarely works long-term.

I lost 4½ stone in little more than a year - mostly at one pound a week. Weight lost slowly is easier to keep off.

Weight loss is not all about motivation and masochism - if you "slim smart" it is not so hard!

Many of us here find that what works is a combination of The Low Carbohydrate, High-Fat (LCHF) diet (see the forum here on Health Unlocked) and Not Snacking All Day AKA Intermittent Fasting (IF). See:

healthunlocked.com/fasting-...

[2_be_me in reply to S11m]

This is mindblowing. But it makes a lot of sense to me. I think I am going to tread carefully and work my way in this direction. Thank you.xx

[S11m in reply to 2_be_me]

Great - we hope to see you on the "Fasting and Furious" forum.

[san_ray70 Maintainer]

I have not got patience to calorie count, but I do watch what I buy for myself, I am currently eating low fat cheese, take fat off meat or bacon. Eggs are good so is chicken, I have cooked chicken instead of biscuits at night for supper. I have lost 2st so far, I do go to S.W. but I will leave soon.