Really need some help!

[Mumo2020]

Hello everyone, I have no idea where to start.

I'm into my late 30's and have always struggled with my weight, twice in adulthood I have lost a lot of weight but never maintained (one with a diet group and one myself).

I have just finished a very demanding degree; gained around 4 stones during this degree due to mainly in my opinion alcohol!
I have never had a massive appetite but acknowledge I don't eat the best nor am I active enough.

I now work in a very demanding job but despite being physically demanding I spent hours writing (paperwork).

I am severely obese, Currently having a health scare.. and despite reducing alcohol intake and being more active I am not losing weight, I need some help!!! I don't think I can manage this alone, I genuinely thought when I finished my degree I would be more active, drink less and the weight would fall off!

What do people recommend?
I can't really afford the Gym and I do shift work. The diet group I attended (not sure if we can say on here?) worked well but I was miserable with bad skin and lethargic x
I can't let this carry on I am heading straight towards type 2 diabetes, a heart attack and other health issues!!!
Thanks for any help xxx

[MaisieMaisie]

Calorie counting helps.
Plus keep in mind to make every mouthful count. So make sure it's the most nutritious rather than crisps or booze which have no, or very little value.
Drink lots of water, and then some more. I find high fibre food helps.
And it usually takes me three weeks of being fairly strict before I notice a drop in weight.
I also found it is diet rather than exercise that loses lbs.

[blubberball]

Make small changes and start today, right now. Not tomorrow, not next week.

I bought a water bottle with the times printed on the side, to help me drink more water.

Been doing workouts on YouTube for free. There's something for everyone on there, 5 minute workouts for complete beginners or whatever.

Take the stairs instead of the lift, park further back from the shops, get off the bus one stop early.

Small changes start to add up.

Maybe start keeping a journal.

You can do it! Start now. Good luck!

[ChachyFace]

If you have really gained 4 stones over a few years through drinking, then cutting the alcohol out should make a massive difference.
I find two things necessary for losing weight- motivation and accountability.
Motivation:- for me it was not to look thin but to be better at my sport (I'm 52 so it's not like i'm a serious Olympian...)- that's what kept me going when the diet was tough.
Accountability:- for some people the diet club and weekly weigh in keep them accountable. For me, it's using MyFitnessPal app and logging EVERY SINGLE CALORIE. It's a chore at first but gets quicker and easier the more you use it. Also, I like to keep weekly stats of my weight, BMI, body fat % etc- it's encouraging to see them going in the right direction! MFP even shows your weight loss in a graph, if that's your thing...
And, broadly speaking, diet is the crucial factor for weight loss, exercise is good for health and well being.
Perhaps start with a bit of number crunching!
Log your weight, height, BMI. Maybe get some scales that do your body fat. Then use an online calculator to work out your Basal Metabolic Rate.
Use MFP for a week to see how many calories you are consuming- every drink, every splash of milk in tea, every blob of mayo etc. Weigh things- don't guess portion size. Get a true picture of your calorie intake.
Then you can work out how many calories you need to reduce to, in order to lose 1 or 2 lbs a week.
Then consider your method - calorie count at home, keto/ low carb, 5:2, slimming club etc.

[BIWI]

Don't worry about not being able to afford a gym - weight loss comes mainly from diet.

What is a typical day's food and drink for you?

[Teacaketotty]

Download an app on your phone and log every single thing you eat and drink - set a calorie limit and stick to it.

If you taking in less than your burning day to day you will lost weight - but give it time, even a pound a week adds up quickly!

[Mumo2020]

Thanks so much for your help & suggestions. I think I have built this issue in my head that I need to have a strict diet, fridge full of salad, huge workouts/gym plans and a personal trainer when in fact as you all rightly say even if I make a small change weekly it will add up!

During uni I used alcohol as a massive crutch .... i went from drinking on special occasions to almost daily (bar the night before a shift). I fully intend to stop that and working more now is helping with it!

My diet is not terrible, I generally skip breakfast, maybe have a coffee with semi skimmed milk and sweetener. Lunch is a sandwich (ham-2 slices white bread) I do have a packet of crisps usually when I am at work and maybe like a small snack bar. Or a pasta salad if I am on nights. Then tea is usually a fairly large meal meat & veg. On a weekend when I am not working I can drink a lot of wine :( We do have a take away maybe 3 times a month - that needs to stop!
It seems I have size 8 friends who eat way more than me lol!
I think more walking less bad foods and tracking the calories will be a good start - just not sure its enough xxx

[bugbhaer]

I recommend Dr Chatterjee's podcast and books such as the Four Pillar Plan or Feel Better in Five.