Where do I start. I am needing to loose a bucket load of weight. I work shifts nights mainly just now while I am studying. I like plans but do not know where to start. I like my food but I do not always have the time to cook (if I am not prepared)
I have no idea how to loose weight, my portions are huge. And I am paying for a gym membership <cough cough> that I am not using..... please anyone..... send me help !
First things first. It sounds like you know where you are going wrong. If your portions are huge then maybe consider a smaller plate. You can fill it but it won’t be as much as it would be on a larger plate.
You say you have a gym membership but you don’t use. Is this because you don’t actually like going. It sounds strange but you are not likely to keep up any form of exercise if you don’t enjoy it. If that’s the case is there any exercise you do like?
Lastly sit down and write a menu for the week. If you can make more than you need and freeze leftovers for when you don’t have time to cook. Organisation is going to be key for you if you are studying and working.
Good luck x
Thank you so much for replying. Yeah I have indeed looked out a smaller plate to eat off.
The gym god knows. I talk myself out of it. After a night shift I am too tired, before my nights I have studying to do, and housework to do. But I know it would help. My other downfall is my hubby is a feeder
Rather than the gym why not go for a walk. After a busy night shift it might help clear your head.
If your hubby is a feeder put out an extra plate and freeze what’s on the second one - or take it to work with you.
HI Zeenasteven2017 and welcome 😀
I sure the admins will soon reply with some useful links. In the meantime have a look around and you will find 1 thing come up time and time again and that's carbs and their effect on weight.
If you want a place to start look at your carb intake, especially refined carbs. Can you cut down on bread, pasta, rice and starchy veg like potatoes? Maybe for you main meal replace these carbs with other vegetables.
Exercise is important but doesn't have to be the gym. Try walking but make sure you get to a point where you are breathing hard but can still hold a conversation. This increases oxygen to help burn calories.
With regards to hubbies (I am one BTW), I was shocked to find out the difference in calorie needs between my wife and I and how difficult it made losing weight for her whilst we were eating the same size meals. Try using a Basal Metabolic Rate (BMR) calculator, there are easy to find by googling them and the NHS provides 1 with its BMI calculator. This gives you an idea of the calories you can eat. It sounds a bit scary but isn't really.
All the best and I hope you become a regular here, it definitely helps being part of this community 😀
I have used the NHS Diet app and Notes to record calorie intake over three weeks.
A food cupboard/fridge audit to find out what is available, to be discarded, to be used in due course. Changed the layout to get better consumption and circulation. Sited the conspicuously unhelpful foods to the back of the storage (out-of-sight and out-of-mind).
I chose and set to one side the crockery, cutlery and glasses to be used daily. This scene-sets for portion control, quiet focus on eating undisturbed and fluids intake.
Measurements are only recorded with a tape measure, and that has been enough for me.
My diet objectives have been to establish 5-a-day in vegetables/fruit, regular meal pattern, increased fluids intake and establish oily fish as a regular feature in the diet.
Food shopping has been targeted on supporting the objectives in combination with what is already in stock.
My alias tells you the quantity that I eat at each meal. Crockery choices support this and cooking with quantities that are small and varied. My freezer/fridge has raw ingredients in single use quantities.
A regular meal habit - I don’t snack, other than a daily banana - encourages choice and repeat combinations of what is appealing and the right choices. Three weeks of note-making has been sufficient to learn what is good to eat and their calorific value.
My fluids intake is chilled filtered water, sometimes with very diluted cordial for variety. Alcohol rarely features.
My activity is a daily walk and some sort of gardening or local neighbourhood housekeeping.
At the end of 12 weeks - the length of the programme - a healthier diet is established. The obvious loss is 3 inches with more lost between waist and hips.
The app can be re-set to continue data collection.
Hi and welcome, SmallerPortions 
All of the information you need about the forum can be found in Pinned Posts
healthunlocked.com/nhsweigh... and I hope you'll be joining all the Events, Challenges and Clubs that we run, especially a weigh-in and the daily diary. If you do not wish to weigh yourself, waist measurements are acceptable at weigh-ins.
If you haven't already taken it, here's a tour of the forum healthunlocked.com/?tour=true
We've found active participation to be key to successful weight loss and, of course, it's a good way to get to know people, find inspiration and share support and encouragement.
Wishing you all the best
Thanks. My diet change has been focussed on revising the content and indirectly moving the BMI number to the right side of healthy which I have achieved. I don’t expect I shall be doing anything daily other than to continue with my changed diet and activity.
Our DAILY DIARY is a great place to start, would you like to join us and post your menu for tomorrow? Here's the link, I hope to see you there x
Where do the pounds come from?
Advice and tips on where and how to start weight loss
4 stone loss, so why do i still feel so FAT
Why do I always want what I can't have?
i‘m done. I can‘t do this amymore
