I agree, diets don't work.
Diets tend to be very large changes that are unsustainable.
OP - I can relate to what you say, these are my food/exercise issues:
- I'm a goat that loves to graze!
- love carbs
- love cheese more
- portions size = enough for 3 grown men
- job = stress = everyone buys cakes every day at work
- job = no time to exercise
- hate exercise
- exercising gives me migraines = sick days off work = more stress = eating
- eating junk food at the time, is like an emotional hug on the inside
10. I think about food CONSTANTLY!
I have done a number of things to start me off on my weight loss journey, and they helped greatly. The things that remain in place now I am plodding along, switching between maintenance and losing the odd half a pound here and there, are:
- I bought smaller plates
- I serve myself a third less dinner than OH
- If I have been very naughty during the day I eat a small snack for dinner
- I wear a Fitbit (a posh pedometer) every day. £70 but cheaper than the gym etc. I found out I would only do 2000 steps a day at work, we are meant to do 10000 min. I now have a daily goal of 6000+ This has increased how much energy I burn each day without letting me break a sweat.
- I have reduced carbs. I could never say goodbye.
- Every so often I "check" how much I am eating by putting the food into myfitnesspal, as I can start to forget what a normal portion is.
- I worked out my metabolic burn for the day based on weight and height - as I am short and lazy I need to eat less than 1400 cals a day to maintain. This shocked me at first but is my reality.
- I read up on sugar, carbs, protein, and learned about how toxic sugar is, and carbs in general. I no longer buy low fat versions of food (sugar is the enemy, not fat). I stopped drinking fruit juice (look up how many cals in a large glass)
- At the beginning I weighed out portions on the scales. I was shocked by how much I'd been over-eating on everything from cereal to pasta. I don't do this any more, but do take note of portion sizes.
10. I sometimes throw all the above out the window, enjoy an over-sized plate of spag bowl on an entirely lazy day, and crucially, I have no guilt or remorse. I enjoy it.
I'm still overweight, and I'm still learning, but 6 bmi points down, and only 3 to go. :D