Weight is a weighty problem
I am new to the forum and have just started on 5:2 plan. I find my danger time is between 5pm - 8pm and really crave something sweet!!
I am reasonably active and walk for at least an hour each day and manage at least 10k steps per day
I would like to part with 10kg although I would still be overweight I know that will get me to where I want to be physically.
All advice and help is very welcome.
Try adding some good satiating fats to your meals. They will fill you up and you will be surprised how it will stop the cravings for sweet things. If, on the rare occasion I do get a craving for something sweet, I tend to have some nuts or a piece of cheese, the total opposite to what I think I want and find that works, failing that a small portion of creme fraiche with a few berries and a sprinkle of chopped nuts is good.
Hi, you'll get some great advice on our Daily Diary, here's the link, I hope to see you there! 
x
Hi there, me again, would you like to join us on our weigh in? Here's the link, I hope to see you there! x
Have you ever been tested for prediabetes? By official estimates, somewhere around a third of the population have some form of blood-sugar dysregulation. The reason is simple - most people are eating far too little fat and far too much sugar/starch. Your body can adapt to this up to a point, but if the diet persists for many years, everything starts to fall apart. One characteristic symptom is a craving for sugar (or carbs in general), because your body is becoming increasingly bad at recycling bodyfat during blood-sugar dips.
It's actually pretty easy to fix this, but following the usual route of "eating less and moving more" will not help - your physiological state will force you to seek out more food in the form of carbs. You'll be powerless to resist and will then blame yourself for being a bad person. Don't go there. 5:2 diets and similar are not viable unless you are "fat adapted", ie., you have recovered your normal ability to run on fat during periods of low food intake.
Try lucigret's advice first and see how you get on; that may be sufficient. There's also some nice one-page summaries here, written by professionals:
I’m the same. It’s really awful in the evenings to be fighting powerful cravings. Rather than reach for sugary calorie laden and fat laden stuff I’ll sometimes eat a piece of dried fruit. But what I really want to do is break the habit. I recognise that my craving is to do with comforting myself, or giving myself a reward. So I’m looking for alternatives. If hunger is not the issue, food is not the answer. It would change my life to be able to break habits!
Hello Megamags, you might find it helpful to read TheAwfulToad's reply above and take a look at the link he has given.
You could also try distracting yourself in the evenings. Do you have a hobby, something that keeps your mind and hands busy, like knitting, colouring, embroidery? Another tip I have just remembered is to clean your teeth after your evening meal and paint your nails, you can't touch anything with wet nail varnish
Hi Lucigret
Thanks for this.
Yes I’ve been tested for diabetes and that’s not my problem. I’ve got lots of interests and I’m working on changing my patterns of behaviour! It’s just not always easy! But I’ve lost about 10lbs since beginning September so going in the right direction. I don’t do nail varnish I’m afraid. I’d much rather polish my motorbike!! xx
Well done on your loss so far Changing our behaviour patterns takes a lot of time, they have been ingrained in some of us for many years. Hahaha, I don't really do nail varnish either, but unfortunately I don't have a motorbike to polish either, so I'll stick to my knitting
I love my motorbike also but wrapped up for the winter now. As it is really isolated where I am and the dog is on his last legs and too old for more than a wobble round garden, I don't get out for walks in mountains as much as I used to. I do garden lots but of course less now that the nights are drawing in. Solution for me is an e-bike which will motivate me to cycle 20 miles round trip to nearest town. I find if I keep fit, I have less inclination to comfort eat.
I like the idea of picking up embroidery again or knitting. I haven't done this for years and you end up with something productive. Solves Christmas presents also-knitted scarves for all😀
So what are you going to stay with? 😁
It probably isn't "comforting yourself". You recognise that your behaviour is odd and "comfort eating" seems like a plausible explanation, but in reality you're probably hungry. You might be hungry for a good reason (eg., you're not eating enough at mealtimes), or for a bad one (you're eating inadequate fat and have done for many years). Either way, the best way of dealing with hunger is to eat. Eat things that won't make you fat and all will be well.
Instead of dried fruit (which is still basically sugar) try making yourself a cheeseboard. A couple of crackers, butter, whatever cheeses you like. Maybe add some pickles and some watercress on the side. It's dead easy to prepare, it'll feel like a really nice treat (which it is ... assuming you like cheese!) and it will actually keep you full for a surprisingly long time.
If you don't like cheese, try an omelette or a boiled egg. Again, it will be filling enough to keep the sweet-cravings at bay.
Thanks this is great! I think it’s right too xx
It is an amazing effort regarding the exercise regime.In all honesty regarding the evening food craving hit the fruit. Apples are relatively low calorie alternatively herbal tea, I use Twinings fruit teas both Ginger or Pommegranite.
Avoid at all costs alcohol and cheap calories in the form of fast foods.
It is never going to be easy because if it was everyone would be doing it.
Weigh your self regularly and remember it is going to be a two prong effort.
Avoid loading up on cheap calories and burn the existing calories.
Above all stay away from the pubs, fast food outlets plus the chicken shops and kebab shops.
Stay focused, kind regards, Tony.
😄
Hi what is 5.2
Hi and welcome, Lainyriddas
This should answer your question thebloodsugardiet.com/the-5...
All of the information you need about the forum can be found in Pinned Posts
healthunlocked.com/nhsweigh... and we hope you'll be joining all the Events, Challenges and Clubs that we run, especially a weigh-in and the daily diary.
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
moment I manage to loose a bit without exercising..., by eating healthy (with a target of 21 days,I...
Hi DifficultDieter and welcome to the weight loss forum.. May I suggest that you follow all the links you've been sent in your welcome package It's best to use the website as opposed to the app.Here’s the link to the pinned posts, healthunlocked.com/nhsweigh...
I hope you join the Daily Diary, there's lots of delicious ideas there. When you have decided your “weigh in day”, join one of the weekly weigh ins.
If you are counting calories please run your data through the NHS site, to calculate your BMI and with that obtain your calorie allowance.
healthunlocked.com/api/redi...
Here is another link you may find interesting.
healthunlocked.com/weight-l...
Good luck with your weight loss journey.🍀
I have joined health unlocked but that is for my hubby's liver disease
I'm sorry to hear about hubby's problems. You're more than welcome to visit us when you like.
My difficult time. Sitting down at end of busy day in front of tv. I invested in a diet dairy this week and it has been helpful to write down some of my thoughts and also track water intake, veg etc. My mind is obviously tricking me because I think that I am eating healthily and exercising regularly but when I track and write down food intake and exercise, it tells a different story. I have been drinking some of my favourite herbal teas through the evening which has helped.