Hello everyone! So I have been trying to lose weight for a while and can never stick to it. As it seems to keep piling up regardless, I have decided this time i'm going to tackle it properly and make a real change. The NHS BMI calculator says I should be eating 2000 calories per day to lose 1-2 lbs per week but over the last few weeks I have been doing about 1600 - 1800 daily with little change? (The 1600 -1800 was me just cutting down on what I usually eat, but I've also seen I should be eating 1400 daily?) I did change to 1400, for a few days but this seems a bit extreme as I am also active and often go for walks and bike rides. Obviously, there have been times when I do eat more and have a treat. (I am hoping occasional treats means I can stick with it for longer, unlike before.) I will admit, the idea of doing this is quite daunting and I feel a bit hopeless but I know I need to make a permanent change. I suppose my questions are, how much should I be eating to lose a sustainable, healthy amount every week? Are treats off the table? What has helped you stick with it? How do I not put all the weight I lose on again?
Thank you for reading.
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Humblebee
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The thing is, all calories are not the same, so I would argue it is more important to focus on what you are eating rather than focusing on an arbitrary number of calories (though that can be a helpful guide once you know what you're eating).
As an adjustment to 'what you usually eat' is mostly what you usually eat, the results may not be a surprise to be mostly the same.
That you are also thinking about your 'treats' suggests there may be specific food items that may need weaning off (addiction is a strong word, but with some foods such as sugars, that's pretty much it).
And the way to keep weight off is to adjust your eating approach, not simply to temporarily have less food (or you'll only temporarily have less of you).
Here's a classic template for successful healthy eating:
Hello, thank you for replying. I think I see what you are saying, I think from what you've sent my carbs are too high and my fruit/veg intake is too low but protein is about right. This makes a lot of sense now you've pointed it out! I need to change what's on my plate not just make it smaller.
That makes sense. Your fine-tuning is up to you of course to tinker with. I've found 50g/day carbs to be successful as it allows for some carbs (I just count carby foods, no issue if there are a few grams in veggies). Protein portions I have at around 120g (lunch) 180g (dinner) of meat and fish and importantly a large pile of veggies. Fruit has its place, but I find 2 pieces a day is plenty (because of natural sugars). The big thing to watch out for is added sugars which adds to hunger and cravings. Keeping those low (e.g. >5g/100g of food) reduces the need to gannet 'treats' in-between meals. 😊
Thank you for the tips! I have been eating more fruit to try to wean myself off sugar a little more but have been having only two per day so this is good. Sugar is definitely something I struggle with but I know it can be done. I think I shall have to go out to the shop this evening and raid the veggie aisles. I definitely do not eat enough of those. I'll have to see how this new change goes but thank you for a good starting point. 😊
Half the battle is to choose healthy food you like. Whatever the veggies are that most work for you, fill your boots. Diets that are miserable don't work. If you can find things you like from the 'healthy list' instead of [insert junk items] then that's a win. 😄
Welcome to this amazing forum. I suggest you spend some time clicking about to find your way around. It's easier if you have a lap-top as there are several threads. If you’re using another device I strongly suggest that you use the web page as opposed to the app at least until you know your way around.
Have a good read of the pinned post “Welcome Newbies” and follow every thread.
I strongly suggest you read and contribute to the Daily Diary and participate in a Weekly Weigh in.
You will find there's loads of tips about better eating, from other members. Sharing your daily menu not only helps you stay committed, it can help other members too.
You've had some excellent advice from SofaJockey back there.
Eating less of the foods that made you fat in the first place will not work. If anything, it'll make you fatter in the long run (because eating less causes a metabolic slowdown). The aim here is conceptually simple: switch over to eating healthy foods, and keep at it forever. Bodies that are given healthy food simply don't get fat. Bodies that are already fat will discard the excess without you having to do anything specific to make it happen.
Unfortunately, this means you need to completely change the things that you eat, and this will need some experimentation - as SofaJockey said, you need to find new meals that you actually enjoy. For example there's no point us telling you to have scrambled eggs for breakfast if you can't stand eggs, or are allergic to them.
Once you're in the new groove, occasional treats are perfectly acceptable. However, you'll know that your new eating pattern is working because you'll almost never even want to eat the things you used to regard as treats.
Hello, thanks for your reply, I have always struggled with breakfast, coincidentally I can't stand eggs! 😄 You're right, I shall have to find myself a lot of completely new recipes for my meals. It certainly seems quite a big feat but maybe trying lots of new things could be fun, especially at the moment when I have the time because of lockdown. Hopefully like you both say, if instead of following silly diets I hate, I make a real permanent change where I'm actually happy, I'll be on the right path for good.
You've got the right attitude there - it absolutely can be fun! There's no need to approach it as a chore, especially since (as you said) most people have free time to mess around in the kitchen.
If you want some ideas, check out dietdoctor.com and carbdodging.com, but don't take those sites as gospel to be followed. Pick out the bits you like and ignore the rest.
Welcome! I've started last week, so probably I can't give you much advice but my experience with sweety treats, I use to have it every day, has been surprisingly really good. I totally cut them off and I'm not having cravings any more. I've tried before to avoid them and reduce it but as soon as I had one, get back to bad habits. So I recommend you to keep them out of the table. It's easier than you probably think. Good luck! And see you around.
Hi Racheller 😊 Well done for cutting them out! I am surprised to hear that you aren't having cravings after such a short time, it definitely bodes well for me. Thanks for sharing this with me, I will try it.
Baby steps for me so far, not counting calories, eating healthier, cutting out sugars and reducing carbs as much as I can but already working, we are in right place now! A lot learning on the way, I read a bit every day, a lot of interesting information here.
My ‘going cold turkey’ phase was around two weeks. After that the cravings eased. Full fat tasty foods (not low calorie diet slurry) also helped me not get hungry.
On my shop last night I found it weird, everything says 0 fat but then it's all got loads of sugar in. I decided to buy some high fat and no sugar yoghurt instead.
My go-to greek yoghurts are the Fage 5% or the flavoured TruBlend (150-170g).
I'm also a big fan of Kvarg. All these 3 have sugars at around 3% (nicely below my 5% target).
For breakfast I'll add a pinch of low sugar granola (1% sugar) and a spoon of double cream (2.6% sugar)
An indulgent tasty breakfast that fills me up with little sugar.
The shops promote many 'low calorie and low fat' foods which need to be laced with sugars and additives for them to work. It's total madness and I can't blame anyone that's not fully paying attention to be suckered in by it.
I'm doing calorie counting to control my emotional eating, but what is really doing wonders for my weight loss is LCHF. Please take a look at this diet and if possible read the book The Obesity Code. It's mind blowing.
Hello, first thing to remember "never give up". I have hipothyroidism and I lose weight at a very slow rate. I don't count calories, cut out anything or weigh my food. I have just found myself a lot of will power and am going to hanģ on to it for ever. I feel comfortable just being sensible by eating everything but in moderation. Obviously laying back on the real fattening foods. I live in Spain and our menus are quite different to those in the U.K. I leave any treats for the weekend, there again, sensibly. I don't know if you are familiar with any of the Spanish dishes but anyway this is what I had today.
B - 1 kiwi - 1 slice 12 cereal bread toasted with a drizzle of oil, freshly grated tomato and two thin slices serrano ham.
I don't have a mid-morning snack because there isn't usually enough time between breakfast and now.
L - glass of gazpacho (cold tomato soup ), veg and roast chicken (shredded ) cous cous and a slice of papaya.
mid-afternoon - iced coffee
D - cheese toasted sandwich and a light and free yoghurt.
And this month, well July, I have lost a kilo.
I hope this is of some use to you. Good luck and what I continously say to myself, "keep calm and keep dieting", and as I saw in a video, "decreasity your obesity ".
Thanks for your reply! This is really interesting and definitely different but still sounds tasty and filing. I like the decreasity your obesity saying! 😄
Oh one more thing, exercise as much as you can. We have a static bike and a treadmill at home which had been an enormous help especially during the lock down not to mention this tremendous heat here. Check this out on you tube - just tap in "walk at home", very interesting. Good luck.
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Newbie - Hello Everyone!
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