Which is the most sustainable weight loss method?(21 Posts)
Argh I am so indecisive. 5:2, low carb,
Calorie counting, Slimming World. I've probably tried them all. Just can't figure out the best way to go! I would like to loose a stone and a half but seem to be starting over every day ATM. Hit me with your motivating success stories please!
You have to decide what you can cope with best. I do low carbing. I have tried others but this is what keeps me thin.
With motivation, have you tried listening to Paul McKenna? I found his weightloss hypnosis thing really good.
I've done MFP calorie counting, combined with 5-2, lost a stone and a half in 3 months and didn't put it back on in 2 years. But I eat less than I did before and weigh myself every day, keeping track with an app. I don't trust my eyes or how my clothes fit, I keep track of the numbers.
But I have always been skinny, until I got quite suddenly a lot bigger: I quit smoking, lost my active job so moved a lot less and got into a relationship where we really enjoyed foods and drink too much. For me it was a story of reset, back to eating less and moving more. It was a hard 3 months but I'm not finding it hard to keep it off so I'm not really the best advice giver here.
I think lumping calorie counting in with these other methods isn't giving it proper credit. Counting calories and committing to a good exercise regiment is really the only solution here!
Download Under Armor's free counting calorie app: www.myfitnesspal.com/
Figure out how many calories you should be taking in a day and stick to it as much as possible! You can even eat a little junk now and then if it fits into your calories for the day (though obviously you should cut empty calories like junk food/sugary drinks 100% if you can)!
If you're looking for a specific recommendation for a diet/exercise plan I suggest checking out Beachbody. I know that I (and some of the other mums) have had a lot of success with their programs and they've actually got a blog post all about getting started with them: www.beachbody.com//beachbodyblog/weight-loss/beginners-guide-on-how-to-lose-weight-with-beachbody
You can also take them up on the free trial of their on demand service to shop around for a program you like: www.beachbody.com/product/fitness_programs/on-demand-workout-videos.do#sm.00000ux855edrnehix87t56nfq93j
Hope this helps! Good luck!
The one you can see yourself using the principles of long term.
I started with MFP, lost 4 stone BUT then I started becoming complacent. Over 12 months I put a stone back on and realised that for me it wasn't a sustainable method. I joined slimming world and have lost 4 stone with them, been at target for a year and although I don't follow it to the letter (nowhere close really) the principles and the regular weigh in works for me. I do a lot of exercise along side it too.
The only think that works is consuming fewer calories than you consume, I. E. TDEE minus X. A small deficit is generally easier to stick to. Upping exercise can be beneficial.
I spent ages flirting with different dopey diets and I've only just recently figured out the obvious- just eat a bit less, slow and steady does it. I weight train to retain muscle and dont usually have more than a 300 - 500cal deficit for the day.
They are hardly 'lumping' calorie counting in with the rest, apart from low carb they are all methods of calorie counting. Slimming world is low calorie due to a complicated system of grading food, fasting limits calories etc.
I low carb and I don't count my calories but I am still thin enough.
I don't know how Weight Watchers is now, but 30 odd years ago I got to my goal weight and have stayed within 1/2 stone, give or take. It was really just all about training you to think about balanced healthy eating and gave me the skills to maintain it. Good luck.
They all work. Just pick the one you think you can stick to the easiest and do it.
For me, 5:2. It came off fairly easily and is perfect for me to maintain long term as I know I can't stick with moderation, I love food and love over indulging. I can commit to two days of restraint if it means I can eat what I like and still maintain my weight.
Thanks everyone. I have tried MFP but the thought of logging everything for ever does put me off. I know it needs to be sustainable or I will get to target and just pile it all back on! I do a lot of exercise already - running, circuits and Pilates. I have also recently had a month with no booze but have not lost anything! I am peri-menopausal which doesn't help!
I can understand your resistance to logging everything. That is a bit of a drag but it does get easier. You'll probably eat the same things every so often, so you can just copy meals once they are put in. You can even scan the price bars of products and it takes the information about calories from it. The app is very good! It sounds that for you the problem is that you eat too much. . Menopause is fun innit? As I said, I can't eat as much as I used to, and exercise doesn't burn off as much as it should. All that effort, so little gain... If you can do the fasting, that might be one of the easiest ways of losing weight. I was alright with it, my husband hated it and got grumpy and head achy so he had a bit more on those days. I got a few filing low calorie meals for those days and that was good, low effort roasted chicken leg, cauliflower rice, that sort of thing.
Diets work short term, but they will bugger you up long term, watch the C4 Super Slimmers show on catch up which explains how they will make you fatter the second you stop following any expensive plan. The low carb and 5:2 plans are more sustainable afaik but I'm not an expert. Simple plan is to eat natural foods (no low fat or diet products, especially not the processed junk sold by sw and ww) and up your exercise.
A mindset change. I've lost 2st in 2 months merely through actually stopping eating when full, not snacking and only eating when hungry. I'm probably eating half the amount I was eating before. I don't deny myself anything either. Yesterday after dinner I wanted a galaxy bar and I had one.
I truly believe this: nearly all diets "work" if you stick to them but hardly any are truly sustainable long term. I also hate the idea of "good" foods and "bad" foods.
Yes- this makes so much sense to me! It is the boredom eating and the 'clear your plate' mentality that I need to sort out. How do you kill the little demon in your head that tells you that you 'need' a snack when you are not hungry?
I do eat too much! Healthy stuff
most of the time but too much of it I reckon. I am veering towards intermittent fasting but perhaps 16:8 rather than 5:2. But need to address the boredom eating and the 'must clear your plate' upbringing first!
About 10 yrs ago I did MFP and lost 4-5 stone over about 6 months and apart from pg never put it back on.
However I would describe my 'method' not as a diet or calorie counting but a genuine lifestyle change.
I used to snack on choc and crisps a lot and drink too much.
When I went through my initial motivation period I cut out crisps and savoury snacks for a month, then allowed myself an occasional treat but gave up chocolate for the following month, and found sustainable alternatives, such as frozen grapes for a daytime snack and low calorie snacks.
At the same time I made a concerted effort to increase exercise.
Regarding logging every day, I found that initially I did everyday logging, then when I lost it all I didn't need to anymore, I was eating similar stuff and had a new routine. Plus your regular items are in a menu so if you eat poached egg on toast you can either add add this as a 'meal' so you only have to add it once, or you can multi add things from your regular items.
I tend to use it for a few weeks when I'm feeling a bit podgy then get back into my habits.
Funnily enough, I saw this recently on here I think, I had also found a photo of me and a friend on holiday and it just suddenly hit me how fat I was. I'd kind of hidden it and ignored it.
So I printed off the picture and put it somewhere so I'd see it every day. That's a great motivator.
Good luck OP.
It was a book called how to have your cake and your skinny jeans too which switched on the light for me - naff title I know but she makes so much sense.
Anecdotally, low carbing and 5:2 worked for me in the short term but I never felt comfortable with either of them - hate the fear of carbs and didn't enjoy starving myself twice a week.
I'll never diet again, I think they're awful.
I find calorie counting fantastic because you know that if you log faithfully and are honest with yourself you WILL lose weight. I focus on getting my protein up to at least 80g and on getting plenty if healthy veg and fruit. By the time I hit 1400 or 1500 cals, I'm seldom hungry. Revelation.
Logging with the mfp app is not a lot of work. I spent a total of 3 mins logging my food yesterday.
A small deficit daily of 250 cals will have you losing about half a pound a week. I go for a 500 cal deficit to lose a pound and don't always manage it, but sometimes I do. I'm not going to break any weight loss records but I'm close to my goal and don't want to feel. deprived.
If I'm hungry or want extra one day, I can eat maintenance cals or slightly over- and know that overall I won't gain much if any weight.
Any treats should eaten slowly and luxuriously. I had two truffles yesterday. They lasted about twenty minutes and I enjoyed them immensely. Wonderful. I generally eat back some of my exercise cals in chocolate form. It reminds not to overindulge, too, as I know how hard-won the calirie allowance was.
It may sound miserable to you but it quickly becomes second nature and above all it works.
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