I'm a weight loss coach AMA.

[elf22]

I'm a registered dietitian specialising in the field of sport and weight management. I'm also a level 4 personal trainer. I'm currently coaching clients on their weight loss journey.
Happy to answer anyone's questions

Ooh thanks for this! What sort of weights would you recommend for strength training? I have a pair of 6kg and 8kg dumbbells at home. Is that enough to make some decent changes to my physique or do I need to get anything heavier?

@Shedtheload

Ooh thanks for this! What sort of weights would you recommend for strength training? I have a pair of 6kg and 8kg dumbbells at home. Is that enough to make some decent changes to my physique or do I need to get anything heavier?

6kg and 8kg db will definitely make progress! If they do become too light, increase the reps, and perform the movement slightly slower, which will isolate the muscle more. A lot of my female clients stick with this weight when doing strict arm movements, and perhaps even lighter. It's only when you incorporate explosive movements (ie dumbbell snatch) and more back/leg movements we will then go higher in weight (although for this we would typically use a barbell). But it's all about adapting to your environment to make it work for you.

Thanks so much @elf22!

Thank you elf that was really kind and positive response. I’ll find that one thing I can do today and focus on it.

What’s the best way of hitting protein goals? No matter how hard I try to choose the right foods I can’t seem to get enough protein in my diet.

@Maverick66

I'm so glad you have started this thread elf22.

I have been overweight all my life.
I have lost and gained weight since age of 15.
I'm in my 50's now.
At 49 I was 19st.
I put all I had into it and lost 4.5 stone for my 50th.
4 years later and since January I have gained 3 stone.
I was so motivated now I am just disillusioned and depressed about it all.

Please tell me where do I go from here?

For clients who are unmotivated and fed up with the process, I tell them to make themselves have a different health related goal rather than a goal based on what the scale reads. Walk 5 miles a week, take part in an exercise (zoom) class 3 times a week, even getting 7-9 hrs sleep a night. Small challenges like that will allow you to see small positive changes in your health, and once you see that, you'll enjoy doing them, creating a healthier lifestyle step by step. Make it fun! However, there comes a point when it becomes not so fun anymore, but even staying consistent 80% of the time during the harder times is a massive achievement in itself. Try to learn from your mistakes, rather than judge yourself on them!

How can you stop binge eating? I’ve piled on so much from doing this and hate myself for it.

@radioband

How can you stop binge eating? I’ve piled on so much from doing this and hate myself for it.

Actually, I'd like to know this too. I know I joked up thread about putting on half a stone since Saturday on holiday. (Hmm, think it's closer to 9lbs now). But for me it's because once I "relax" I cannot control my eating and the wheels come off. Once I allow myself to eat the food I normally avoid (trigger food?) I just cannot stop.

And if wont be "one week on, one week off"

I am really good at losing weight but rubbish at keeping it off. What tips would you give for someone who is at their target weight and now wants to maintain? I get tired of always counting calories/points but once I don't do it religiously my portion size starts creeping up again.

@elf22 thank you..really appreciate your advice

@CoffeeandCookies
That's me all over. I can lose and gain several stone and just return doing that every few years.
My new mantra is ' If you always do what you've always done, your always get what you always got '
For me meaning I can never return to my previous way of eating which is a treat now and again , then daily , then a little more of something else.
Before you know it , the weight is back.
I also realise if I'm happy with my weight, I'll weight myself fairly regular . If I'm not , I'll kid myself I don't want to demotivate myself with the small gain by weighing. Then never weight and bury my head !

Yeah I feel like it's impossible for me to lose weight. So sad about it. I've lost the same dress size and put it back on a hundred times.

Perhaps @elf22 will have some inspiration for us all 🤞🤞

I'm not unfit but I am fat (2st overweight which at my height is obese).

My block to losing weight seems to be work. I love my job but it's full-on and long hours. What I fail on every time I try to lose weight is (1) the mental load of measuring before I eat, tracking calories and policing myself to not grab a snack on top of the mental load of the working day, and (2) getting hangry and short-tempered which then has knock-on effect on my job (basically, snap at people too often and they stop wanting to work with you)

Any tips?

What do you recommend as a very low cal snack, something filling and nutritious is an added bonus! Oh and vegan would be great!

@Blibbyblobby - I'm not the OP, but meal planning and spending some time at the weekend or on a day off prepping all your meals for the coming week works for this. All you have to do is heat it up and eat it. Eat more lean protein and drink plenty of water as both help you feel full. Eat at regular times and make time for eating.

What's your thoughts on hypnosis for weight loss?

What are your thoughts on a potato heavy diet? They are my downfall on a diet, is it possible to eat them every day and still lose weight?

Any wise words for keeping consistent? I suck big time at sticking with it more than a day or 2 😑

You’ve mentioned the risk of binge eating several times. Are you trained/aware in binge eating disorder?

Dieting/intentional weight loss are massive binge triggers - have you ever declined to take someone as a client and suggested they seek therapy for their binge eating instead?