I weigh 25 stone and don't know what to do

[delilabell]

I don't know how this has happened. We'll I do its cos in eating ridiculous amount of food.
I want to get back to size 22 /24 . I felt comfortable and confident. I now am size 28/30 and I'm disgusted in myself. I'm addicted to sugar I know I am so instart to think about cutting all sugar but them I think I don't want to because I love chocolate. But thats the addiction isn't it? I'm just looking in tje mirror at myself and I look hideous. I joined ww last week (previously was a part of it and lost 5 stone ) but its changed so I wimped out amd cancelled it. I did slimming World once and lost a stone but I got so obsessive that I had to stop for my mental health.
My mental health isn't great. I obsess about things. So if I am losing weight I obsess every hour about how much ill have lost. Dividing the amount I want to lose over the weeks I want to over and over in my head. And then I become so obsessed I have to stop.
I just don't know what to do about it. Any help would be most appreciated please.

I've reached the heaviest I've been and went to my gp, I'm now under thier system on my way to get a gastric band/sleave.
I would defo reach out to your docs. It's so hard, people don't think twice about other addictions drugs alcohol etc yet I think food is one of the biggest. I've gave up smoking and drinking in my life yet giving up food I like is truly so hard 😩 hope you get the help you want x

@Newrunner29. I think part of the problem is that people go on diets.
A better approach is to make lifestyle changes.
Eat more healthily.
Eat smaller portions
Stop snacking
Start moving more and if possible exercise.

Counting calories and having bad and good food only enables failure imo.

I agree, please visit your GP. This is a big mountain to climb alone and you’ll need a lot of psychological support as well as practical support. Best of luck and please don’t be ashamed

See a Psychologist. You probably need therapeutic support.

I can add to the votes for Why We Eat (too much).

Also recommend the No S Diet (available for free here ) which is really simple framework and gets easier as you go along and maybe a good place to start if other diets/ways of eating feel too restrictive and The Sweet Poison quit plan by David Gillespie here to convince you to quit sugar and to help you do it.

Good luck

Tiny, incremental changes. Start slightly reducing your portion size every day. Not halving it or anything crazy, because then you’ll snack even more! Weigh what you eat for each portion for a week, record it, and cut it by 5% next week, then another 5% the week after and so on.

Switch out milk chocolate for dark.

No Starbucks or any sweetened hot drinks outside the house. That change alone could transform your sugar intake.

Yoga won’t help you lose weight anyway, but you know, WEIGHTS might. You can buy them & do it at home watching tv or you can go to the gym - there are some very big ladies (and men) lifting at my gym, and there are probably free personal training sessions. I hate cardio with a burning passion but find weights much easier.

When I say weigh it out/measure it, I mean ALL the things - the snacks, the chocolate, the things you’re embarrassed to admit you ate. Nobody is reading it except you. Then cut ALL of it by 5%.

Do not go on any restrictive diet - you’ll end up putting any weight you lose back on and feel like crap which will lead to emotional eating and it’ll just become a viscous cycle of dieting and bingeing.
Pinch of nom is a good recipe book.

I would write down everything you eat and work out what your weaknesses are - do you not eat breakfast and then binge on junk food later on etc.

You need to plan your meals so you can track what you’re going to eat and not lose control.

I would use MyFitnessPal to keep a track of it - don’t worry about sticking to your calories just use it so you can learn to eat mindfully and understand what’s higher in calories.
I used to eat things that were ‘healthy’ but didn’t fill me up even though they were high in calories and now I’ll have something tastier instead which is lower in calories.

1. Don’t cut out any food group.
2. Have 3 meals a day and plan your snacks.
3. Try doing something active - forget going to the gym or anything that requires too much effort, just go for a walk. Maybe aim for walking 5,000 steps a day whether that’s inside or outside.
4. Get at least 8 hours of sleep.

Small Changes = Big results
Why not start going for a daily walk somewhere different everyday, walking is a very underestimated exercise.
I'm a sugar addict so completely understand sometimes theirs no point in stopping something completely just let your self have a small bit daily and really mindfully eat it. You end up enjoying it more as it feel like a treat again not just another bit of chocolate.
Don't be to hard on yourself
hugs

I haven't read the full thread but just wanted to say OP I think you are incredibly brave posting and I wish you all the best.

I've seen people loose loads if weight. One mum friend was very big and now she's so slim, her entire face has changed and her outlook on life, everything. I look at her and I want to do the same but it's so hard isn't it.

I'm a size 20/22 and want to get to a 14.

I'm going to start Nutracheck on Monday.

I did calorie controlled before and lost 2 stone even with cheat days on a weekend.

But last year I was told I have a fatty liver and type 2 diabetes.

I'm ashamed to say I can't stop eating chocolate and sugar.

I'm supposed to have my bloods done again but I'm too scared to.

I totally understand how psychological it can be. It's like a craving for comfort.

I'll be keeping an eye on this thread and thinking of you.

You can do this.

You have the power to make choices and changes.

Sounds daft but I try and think there is absolutely nothing I can change about my age or my height. But weight? That can be done. We need to take control.

When I did it before I used to drink a lot of green tea. It fills you up and helps hunger until the next meal. It's also hydrating and helps if you can't face drinking a lot of water.

For a sweet taste caffeine free diet coke is good. Or no sugar fruit juice.

Also a few drops of vanilla extract in greek yoghurt.

I hope you get there on your journey.

I'm sure you would be a great candidate for weight loss surgery. I think this would be the most sensible route for you.

I've had help from the local health board. They run a support group. I joined because I'd run out of ideas. I've been very impressed. Also got an exercise referral from the dietitians & the local leisure centre have been really good too.

They were up to date in their materials & approach too.

I agree with some earlier posters that it’s not a diet that you want , it’s a lifestyle overhaul - something like NOOM might help if you feel you can’t do it alone . Increase your exercise , start small by walking every day and consciously think do I really need to eat this with everything that goes in your mouth , as opposed to do I want this . If you do need to eat because you actually feel hungry , drink a glass of water and then make a good choice about what to eat . This is the only way I keep my weight down as I’m on steroids and frankly can put on weight even on 1000 calories a day .

I’ll be honest, if I saw you in the gym I’d look and think wow, good for you. Same as when I’m on the beach and see larger ladies in a bikini - I always look at them with envy thinking I wish I had the confidence to do that.
I’ve also joined the gym this week and do you know what has surprised me most? The amount of people who only use the treadmills to walk. I’d say 60% from the small sample I have observed just walk, no jogging or running. So I promise you @delilabell you will not stick out at all.

If I was in your shoes I would start with small steps, join the gym for walking and swimming. Diet wise I would start with making swaps - diet cola for full fat cola, fun size chocolate instead of regular bars, lower calorie crisps, that sort of thing. Then maybe each week make a deal with yourself to change one thing - like mid morning snack will be fruit. Then cut your breakfast down so if you have 80g of cereal, start having 70g, then 60g, then 50g etc. small steps add up. But don’t change too much at once. As I keep reading this week - we have not gained weight overnight, and therefore we won’t loose it overnight either.

@Skullycup45

I just want to be clear than on the VLCD I am having four meal replacement products which does equate to 800 calories a day. Plus I have a couple of cups of tea so I am probably having closer to 1000 calories a day. I am not starving myself.

I did lighter light same thing, lost 4 stone. When i stopped i went back to binge eating, Restriction including not eating! Leads to binging, u may be a lucky one and not end up heaver than when u started , but all the evidence into weight loss and binge eating points to Restrictions of any kind leads to binging and , weight loss isnt sustainable. Thats ultimately the problem. The problem is we have had years and years of diet culture from a young age, to just see it as normal. And weight loss industry is worth millions and they dont plan to stop, weight loss is beginnign to be see for what it is now people just use term wellness. If weight loss is the answer why is so many people overweight?

My recommendation is going to sound weird because going on a diet will not help you, but I think that The Diet Whisperer really can.

It's about eating better, cutting back carbs at first to reset your hormones and lose weight gradually and sustainably. You can then reintroduce them.

Link here

You need to speak to your GP to get counselling for your mental health issues, they will really help with how you control your diet. Binge eating is a MH condition really

Speak to your GP for help and support.

People have given great advice. Here's mine:

Love yourself. Now and always. Relentlessly. You are doing your best.

I lost weight by having

Porridge or eggs for breakfast, very plain.
Salad and a protein for lunch.
Vegetables and a protein for supper. Dessert of plain greek yoghurt and blueberries/raspberries.
All the cold water in the world, some of it sparkling, a lot with ice.
Tea without milk.
A mug of coffee made with skimmed milk (to get the milk into my day) as a treat.

All that and a walk, as long or short as you like, daily.

Ditch the pain, keep life plain, it will work.

You would qualify for bariatric surgery under the nhs.

Think of meals you enjoy that are better for you, or things you can substitute for a healthier alternative.

Don't crash diet, you need to take your time. Try to made small life style changes rather than a huge change that isn't realistic.

Have treats, don't deprive yourself, just don't have as much/as many, smaller portion. You are more likely to lose patience and motivation if you don't allow the odd treat.

Set realistic exercise goals. Maybe begin with a 10 minute walk a day, then 15, 20 etc... And build up to longer walks, a light jog, short run, when you feel able.

Would you be able to buy an exercise bike? I have a fold up one that fits under the stairs. I use it at night when I'm watching tv. I have a cup of tea and water by my side and do an hour. I'd usually be stuffing my face and slobbing around during that time so figured it would be a good use of time without having to go to a gym or out in the cold.

You should follow trishas transformation on Instagram

She was in a very similar situation to you.
She has lots of inspiration, recipes and ideas.

She is very honest about her mental health issues, her weight loss and/gains

Thank you so much everyone. Completly overwhelmed by all of your support. Got back from our walk and I've done just over 5000 steps. I need a life overhaul really. Need to change how i see food and that I dont see any exercise as a way to lose weight but something for health .
You have all given me something to think about. Thank you honestly for all your support it's made me quite teary.

5,000 steps is a terrific start, OP! It sounds from your post like the penny is dropping and that you realise it's not a diet you need but a change of mindset. You've got this!

@delilabell I'm not surprised that you feel completely overwhelmed, it must be so hard.
As others have advised, please speak to your GP about accessing specialist service to support you to lose weight. It needs a whole systems approach as eating is as much emotional as it is physical, as you well know.
Good luck