Calling people who've lost 2 stone and kept if off.

[AvoidingDM]

I need to loose weight.
People say crash diets (lighterlife / Cambridge) are no good. Others say slimming world / weight watcher thrive on repeat business.

If you've lost and kept if off for at least 2 years, how did you do it?

Agree that you need to make long term changes. I'm currently signed up to Our Path which is holistic low carb/ no sugar/ high steps plus meditation and online support from nutritionist and support group . It's available on NHS in some areas but I pay £30 a month for 3 months and then £10 after that . I've lost over a stone so far( in 2.5 months) but more importantly creating such good habits and feel more in control and fitter than I have for years.
Eating 3 satisfying meals a day and cutting out white bread, white rice, white pasta and sugar I believe is the key to not snacking and overeating . Also no calorie counting which is great!

I lost the best part of two stone many years ago. At first I counted calories. I don't do that any more but still have an awareness which helps.
I put on weight very easily but deal with it before it becomes a daunting problem ie no more than half a stone. I know if I've been eating more sweet stuff or bigger portions and cut back a bit.
It's important to have decent food in the house, otherwise I end up eating stodgy stuff that doesn't satisfy me and then I feel crap.
Realising that eating lots of bread (which I love) and pasta makes me feel sluggish.
Recognising that I feel much better in myself if I'm not too heavy so it's worth making a bit of an effort.

I've never done the fasting and don't want to but friends have and it works for them. You have to be aware of what suits you.

I lost it in about a year time, so it was gradual, and didn't really notice it until my jeans become way too baggy.
Only thing I did was less alcohol, detox massage, not eating much in evening, walking rather than driving. I didn't really do any conscious diet at all, and still had chocolate, cake fatty food etc.

I just wanted to say thanks for this thread. Really inspiring and also practically useful.

Thank you for this thread! I'm aiming to lose between 2-2.5 stone with WW, 12lbs so far. I too am thinking how to maintain after I reach goal. Thank you for all the stories and tips!

Low carb / high protein / lots of green leafy veg. Avoid dairy as much as possible. Drink water like a fish.

I went from just over 14 stone after I had DS to 10 stone 7lbs now. I exercise 3 days a week. That's weight lifting and some HIIT as well.

Don't get me wrong, I don't ever stop myself having something but I make sure I'm accountable for it and don't keep on with the snacking.

I found diets like Slimming World are great when you first start them but unsustainable in the long haul as you just put weight straight back on if you stop following their plan.

...I didn't do any special diets. Just watched what I ate and went to the gym about 4 times a week. Lost all the weight within 6 months.

I did a mix of cardio based gym classes and some weight training.

Good luck!

Lost 6 stone. Kept it off a few years now.

It was a complete lifestyle and diet change for the longterm for me.
1.) No alcohol (actually only drink tea, coffee and water now).
2.) MyFitnessPal to track my calorie intake and gauge portion sizes.
2.) Increased exercise (regular cycling and bodyweight training).
3.) Eating a lot more veg and cutting down on meat consumption (I now only eat fish.)

It took a long time and making gradual changes but I feel so much stronger and healthier now, it was worth the changes. Couldn’t go back to my old ways now.

All diets rely on fewer calories in than whatever you were eating when you gained the weight.
ALL diets.
Some, like low carb/high fat use protein and good fats to keep you sated; others, like WW/SW use high volume carbs and food that contains sweetners instead of sugar but both will be fewer calories so you will lose weight.

It has to be a permanent change so think lifestyle rather than diet. You can still eat anything but portion sizes make a big difference for some foods; if the kids want pizza these days I have one slice and a load of salad rather than half a pizza. I am learning to listen to my body and stop eating when full, too, which sounds obvious but evidently wasn’t for me.

I’ve lost four stones since May by logging calories with a free app. It was an eye opener to see everything logged because a few years ago I’d fallen into a habit of eating my feelings and also eating whilst working etc so not really paying attention.
I feel so much better in myself, it’s easier to walk etc without knees creaking (I am still obese and have six stones to go however it’s very motivating to realise how much better I feel already.)

Exercise is an excellent habit but you can’t out-exercise a poor diet. Walking whenever you can helps a bit, just being more active generally and I do a HIIT workout at home once the kids are asleep (there are loads on YouTube.)

Good luck! It’s really just persistence even when it gets a bit boring but is worth the effort

Michael Mosely's blood sugar diet. Was tough at first, but it has been dead easy keeping the weight off.

I think a lot of 'keeping it off' is just keeping an eye on your weight and, if you notice you've crept up by 2lb, adjusting your diet for a few days until it drops again.

That's the key.

I found that intermittent fasting and LCHF work well for initial weightloss. But it is keeping it off that's trickier...

I lost over two stone twice after giving birth. For me I need to make lifestyle changes to keep it off - takes longer but it lasts. I use a free calorie counter app which is an eye-opener as I always eat more than I think I am, and it’s linked to my Fitbit watch so the more I move the more I can eat. I try to cut down on sugary foods and eat fresh unprocessed food with plenty of fruit and veg as much as possible, and weigh my portions so I know exactly how much I’ve had. I’ve found I always underestimate portion size if I don’t. LIttle things throughout the day like taking stairs instead of the lift or going to the loo in a different floor help to increase movement generally and burn calories.

I lost 5 stone with ww between 1999 and 2002. I have kept it off ever since by following ww propoints during the week. I eat what I want at the weekends.

I was a morbidly obese teenager, lost 4.5 stone in my early 20s with weight watchers and (pregnancy aside) have broadly stayed there or thereabouts since. The thing I’ve (finally!) realised is that for me, I need to be vigilant about diet AND exercise to lose weight. To maintain (more or less) I can let one slide a bit. If I ignore both I will inevitably gain weight. So for instance right now I’m being a bit slack with eating and drinking because Christmas , but haven’t cut back my usual exercise level of 4-6 classes a week - hopefully this means that after Christmas I might have gained a pound or two rather than the 10lb I am perfectly capable of!

I lost four stone by low carb/high fat. 3 of it still off however, I don’t recommend that way of eating as it has caused me several, quite serious medical issues which are ongoing

I now just try to eat healthy and move more.

I lost 2 stone in 3 months. Used MyFitnessPal and tried to keep below1200 calories a day net (so once exercise taken Into account).
First month no alcohol and lost a stone. Next 2 months alcohol again, kept to about 1400 calories net and lost half a stone each month.
Didn’t do much special for exercise apart from going out for a 30 minute walk every lunchtime.

That’s was 4 years ago. My weight has crept up a bit recently but not to the same level as before. I’m still in size 10/12 clothes and will readjust eating and exercise patterns again after Christmas.

I lost 3.5 stone almost 5 years ago, I've put 1 back on but some of that is muscle mass as I weight train, but I look far better now than I did a stone lighter.

I've never done a diet ever. I changed my bad habits. Things that I saw as "everyday foods" are now "treats".

I cut out having crisps and sandwiches for lunch every day, swapped for lower carb such as cous cous with veg or soup. Crisps are occasional treats.

Cheese was always my go to sandwich filling, now if I do have a sandwich it's chicken salad in a wrap and a cheese board is my occasional treat.

Swapped tea/coffee with full fat milk for green or flavoured tea/black coffee. This also helped my biscuit consumption - I only ever used to reach for them to dunk in my tea, it's not the same when it's green lol

Swapped full fat milk on my breakfast granola/overnight oats for almond or coconut milk (much lower fat).

Reduced my portion sizes - I used to put the same amount of food on my plate as DH who is 6'3"

I exercise at least 3 times a week - combination of running, cycling, swimming and weights sessions in the gym.

I also walk everywhere that's within 1.5/2 miles, school pick up, into town to the shops, dropping DS at parties etc etc

We're an active outdoors family though which makes it A LOT easier, DS has walked everywhere since he was 2 or 3 and now age 10 thinks nothing of doing a 12mile fell walk round the lakes or doing a 30mile bike ride.

Lost two stone over the last 18 months. I do a version of intermittent fasting so I eat in an eight hour window and nothing outside that.
So first meal is sat at midday last meal no later than 8pm.
Have cut snacking down.
Am “good” 80% of the time and cut myself some slack the rest - can’t do feeling “deprived” constantly
I have also significantly upped my activity level but done so very gradually
I lift weights in the gym but not huge heavy ones, walk and cycle almost everywhere and run a bit too
Weight has stayed off for almost a year now and I am determined it won’t go back on

I turned vegan. I was overweight, but did it for ethical reasons. I ended up losing nearly three stone, and the weight loss stopped as I reached the 'right' weight for my body.

I lost nearly 4 stone and have maintained for 18 months now. I followed weight watchers but the key for me was running. I did the couch to 5k which was bloodey hard but I now run 15k a week.
I was the ultimate exercise avoider previously so big change for me.
I really think about every single thing I eat now. I never waste any calories by eating crap. I always stop when I am full often leaving food but it works.

I dont think it matters how you lose it (barring stupid crash diets). All that matters is what you do afterwards. I tend to lose weight by dieting for a month then maintaining for two then dieting again etc etc. Usually lower carb and doing exercise. I get bored and overeat otherwise. Yes it takes longer but it does work for me.

Firstly, do NOT go on a diet. They don't work and when people (like my mum) say, "but I lost weight", those people have 9/10 put it back on and then some.

Of course, if you cut out fat, you'll lose weight. If you only eat 2 jars of baby food a day, you'll lose weight, but you need to do something which you can maintain.

I lost two stone about 15 years ago, but my head was in the right place. I basically just slightly reduced my portion sizes, cut down the treats, such as chips and chocolate, but I didn't cut anything out. I did maybe for the first week to kick start it, but after that I was very careful not to be too strict. The first stone came off within 5 or 6 weeks, the second was a bit longer, but because it was slow, it's stayed off.

I started at 11 st and got down to 9 at and I normally fluctuate between 9 at and 9st 5, which is fine by me.

So to sum up, cut out all crap for the first week or two, reduce portion sizes, gradually reintroduce the treats, but make sure you notice what a treat is iyswim. Sort of mindful eating really.

It's a lifestyle shift (lost - and kept off - nearly 5 stone since 2012)

Count calories like it's a religion (the wakeup call for me was seeing a Latte has 200 calories - switched to Americano with 6 ...)

Kitchen scales become your best friend. Weigh pasta, potatoes, rice (for us, 160g pasta between two is a main meal).

Drop desserts.

Be aware that a lot of "healthy" stuff is packed to the gunnels with calories. Even a glass of orange juice can easily be 100 calories.

Once you've got into your daily calorie allowance counting you have to make decisions like "if I have that slice of cake, what do I not have later ?"

The most important thing is to have support - ideally a DP who is willing to match you. Then it's a joint challenge.

The feeling of having to buy new cloths because none of yours fit anymore is better than sex. Or chocolate, come to that. Currently a loose 32" down from a tight 44". Highlight being when the blood donor people had to double check I was over 70Kg (11st). I used to be 16st2lbs .....

I lost 2.5 stone in my late twenties. Maintained through thirties & forties and managed to get back to a healthy weight after each of my three pregnancies. However I found the menopause sent my metabolism right down and put on the 2 stone again

I tried 5:2 fasting and so far (4 years) I am back to my healthy weight. I now fast one day a week and no treats apart from weekends

Low carb high fat. Have lost and kept off over 7 stone and haven’t felt hungry at all!

Diet doctor website is a good starting point