Please help me with some weight loss 'rules'

[CRtester]

My youngest is now 2 and I still haven't lost all the baby weight. I'm now really determined to do something about it, but I don't want to do slimming world / low carb etc.

I agree that 'eat less, move more' is a good mantra but my problem is that I'm rubbish at moderation. So 'eat fewer biscuits' doesn't really work for me, whereas if I just tell myself I'm not allowed any biscuits then I can stick to it.

So although I know what I need to do, I feel as if I need a few simple rules (I'm very much a rules person, and do actually have quite good willpower when I need it) to help me.

Obviously I could cut out all sugar completely, but for someone like me with a sweet tooth, it seems a bit tough. Any suggestions for something a little more moderate, but that's achievable and will work?

[IguanaTail]

Don't snack.

Don't go food shopping when you're hungry.

[MelanieCheeks]

No snacking!

[nilbyname]

Don't have crap in the house.

Eat off a smaller plate.

Eat masses of veg and lean protein.

Exercise everyday.

[Breadandwine]

Hi!

Sounds to me that you're a perfect candidate for the 5:2 diet. On your 500 cal days, you're 'in the zone' and you simply tell yourself "I can have it tomorrow".

Come and join us on the latest 5:2 thread - no. 57. We're a very friendly bunch!

[CRtester]

I think no snacking would be a good approach.

I'm always thought I would be good at the 5:2 diet, but I tried it for a couple of weeks and hated it! I hated calorie counting, and just ended up eating too much on the non fast days

I think my main problem is almost entirely my sweet tooth. If I only ate 3 meals a day, I'd lose weight I'm sure. I guess there is just no way to have your cake and eat it bye bye cake

[TalkinPeece]

CRTester
You can have cake, but only as part of a meal when you have baked it yourself

Snacking is something that nobody over 5 needs to do.

Close the kitchen between meals

Never eat anything without looking at each bite before you put it in your mouth

Drink a pint of water before every meal

[mudandmayhem01]

Portion size is the key. I am 5 ft tall, I do not need the same amount of food as a tall man

[TalkinPeece]

Definitely worth working out your TDEE (which sets portion size)
even if you never actually calorie count, just knowing how much less than the side of the cereal packet portion you need
makes a differene

[Scarydinosaurs]

I completely disagree- I snack, I would say I didn't eat meals at all really, and had six snacks a day. This is how I maintain my weight:

Breakfast: small bowl of cereal/porridge
Snack: yoghurt (natural), almonds and apple
Lunch: half a sandwich and crisps or one sandwich
Snack: cup of tea with a cracker/Apple
Dinner: meat and veg, small amount of potatoes/rice. Loads of veg. Not loads of sauce or gravy.
Snack: tea and a biscuit

I have really small potions and tend to snack on things high in fat and protein. I also drink loads of water all day and exercise 5 or 6 times a week.

I would say always add more veg. When in doubt, squat...and eat veg.

[Kennington]

Reduce sugar and portion size
Only drink water or tea/ coffee
Eat 5 + fruit and or veg a day
Snack on nuts
Don't eat too many ready meals
Eat plenty of dairy and bread - unless you have a health condition these are healthy foods
Eat cakes as a treat, not as a rule
Good luck, it is hard, I know.

[TalkinPeece]

I would say I didn't eat meals at all really
therefore your calories are a lot less than the millions of people who have meals AND snacks

[Hellochicken]

As someone in a similar position, what is working for me is

• aim for at least 500 calories per day less than I need to maintain weight (I hate counting but I used cronometer - it's free and v easy to login and use. I did this at the start to give me an idea about calories in foods I was eating and portion sizes (wasn't very knowledgable as I've never really been a dieter but decided I want to be what I consider my ideal weight) then stopped counting
  
• split this into 3 meals and 1 "emergency" snack eg if very hungry or a guest at someone's house/visit MIL it would be rude where we live not to have a biscuit/cake. If this is not used I consider in evening if I am really hungry and if so have the snack then.
  
• no other snacking
  
• better meal planning as I hate food waste
  
• reduce refined sugar (for me I would only have this in the +/- snack)
  
• try to have protein in every meal and vegetables as much as possible
  
• use half cauliflower in mashed potato
  
• only drink tea/ coffee/ water
  
• weigh myself every morning and write it down so I can see an overall pattern (even if some days weight goes up)
  
• drink plenty water
  
• remind myself all the time that I can have (whatever food it is) just not now - either plan it into a meal or have it as snack at end of day as long as no other "emergencies"
  

I would consider what Scarydinosaurs wrote to be 3 meals and 3 snacks and hopefully I can v soon start trying this and see if weight maintains. I exercise currently around 50mins 4 times per week.

[psychotropic]

Great thread! I'm trying to lose weight for the first time in my life for vanity reasons and finding out about what I'm eating, portion sizes and cal content has been eye opening. If I had to come up with one rule it would be to monitor and record your existing habits as accurately as possible!

However I have always snacked between meals and this is my highest bmi (22.7) so I have to disagree that snacking necessarily makes people 'fat'. I think it might even be why I've never been properly fat, never let myself get hungry so no psychological hang ups about deprivation and no serious overeating?

[holmessweetholmes]

I'm the same, OP. Have to have rules! You could try the 'No S Diet'. There's an ongoing thread about it. Essentially you eat 3 meals a day with no Snacks, no Sweet stuff and no Seconds, except on days which begin with 'S' (i.e. weekends ), when you're allowed to break the rules.