How can I start to lose weight, slowly and for good?

[ActiveK]

Am very active,have weighed same for past 5 years. Don't eat lots of sweet things.Sugar/Salt not put in diet for at least 40 years, but do love my bread and spuds. Walk dogs,garden,alotment. Would it be portions that need to reduce. Would love any tips. Thanks.

[moutere]

Maybe the butter or margarine that might go on your bread, in mash or on baked potatoes,

doesn't help.

I am not so much for liking potatoes, but do admit that I love my bread.

[TheEditor]

Hi ActiveK,

Check out our 12 tips for successful weight loss:

nhs.uk/Livewell/weight-loss...

Are you following the free NHS Choices weight loss plan? Many people in this forum are.

Here's the link:

nhs.uk/Livewell/weight-loss...

[OlsBean]

There is a lot to be said for having a stable weight, it's one thing I've never been able to achieve.

You've not given any indication of how much weight you need/want to lose?

[bunblebeaz]

HI ActiveK,

If you are very active and eating the right sorts of foods, then yes, then the simple answer is probably to reduce your portion size.

Olsbean makes a point about your weight. Have you checked your BMI? If not, use the calculator here:

nhs.uk/Livewell/loseweight/...

It will tell you if you are overweight and by how much and from there you can work out how much you need to lose.

You talk about having been the same weight for the past 5 years. I presume your weight changed 5 years ago and before that you were happy with your weight. Maybe if you can pinpoint what happened 5 years ago you can see which of your habits changed and make adjustments.

For me, I put on approx 3 stone (1/3 my weight) in 4 years. Last year I was in denial, but I have realised that my activity levels had dropped to pretty much 0 and I wasn't eating healthily enough, portion sizes being the main factor.

I've changed jobs, each time becoming more sedentary, and having to drive longer distances each day, leaving less time and inclination for exercise.

My job isn't particulalry busy either and through boredom I would eat during the day. I became stuck in a cycle of wake up late, no breakfast, commute, work, snack, dinner, snack snack snack, commute home (up to 1h30 some days), crash in front of TV and eat tea then bed.

Having id'd this I have made a conscious effort to change. And the results are showing. I've lost almost a dress size in a month and my body looks much better.

Try the plan, and if it isn't giving you the results you want then see your nurse or doctor for advice.

[innerslim]

Evening,

I would suggest recording the calories in EVERYTHING you eat for a week. That includes meals, snacks, hand full's of nuts from friends, butter/spreads... Basically anything that passes your lips including their measured weights. You could use a site like MY FItness Pal, usually accurate. At the end of the week you should be able to see if your meals are providing too many calories and therefore portions should be reduced or protein/carb reduced in favour of veg. If this is not the case you should be able to see if there are extra/unexpected calories in something you are eating.

Hope this helps.

Happy healthy eating!