Tell me the best way to dump 2.5 stone sensibly

[PurpleToeNail]

I cannot believe I'm in this situation. I've been a size 8/10 all my life, now menopause hits & wham 2.5 stone extra, size 16 & an apple tummy. I do know I've become addicted to sugar through covid (anxiety about being alone). If I try and cut my sugar by even a small amount I get the shakes and I can't concentrate/ get headaches etc & anxiety rises. I could also do with sensible food suggestions for breakfast & lunch. I'm ok with making healthy dinners. It's so depressing to hear the weather is getting warmer and I can't easily dress this huge 41" apple waist.

I can empathise!
I've been doing the Michael mosesly 800 calories a day diet. What I like are the meal plans at the back of the book as its all written down and planned out for me so I don't have to do that bit.
I have been hungry but I'm adjusting and it is hard to not have sugar and carbs but by upping protein it really works. I've lost 6lb in a week.
I'm not worrying too much about exercise at the moment, just diet.
I'm a total sugar addict too, I'm trying to accept that every day will be a battle.

And loads of water!
I'm a binge eater and a sugar addict and that will never go away.

Probably impossible . Underweight for most of my life but now overweight. Sorry.

Post menopause on sub 1200 calories a day and dont loose weight
Dropped to 800 for 3 month last year and lost 7lbs -almost all in 1st week. Then no further weight loss
600 calories a day doesnt seem like a life (and might not loose at that either)

If you find the secret let me know

Noom

Yes, Noom.

Don't eat any highly processed food. Use only olive oil or butter for cooking. Up your protein. Eat fat - it fills you up.

Breakfast - Greek yogurt with fruit and nut butter. Eggs. Bacon. Salmon. Beans. Shakshuka. Huevos rancheros. Whatever! Breakfast food doesn't have to be traditional breakfast food.

Lunch: leftovers from last night! Or salad with chicken, (tinned or fresh) fish or steak. Grains, lentils. Soup. Sushi.

Counting macros. It only works though if you can be arsed to weigh/ measure your food. It worked for me.

The Macros calculator I used was the macros inc. one. They have a website and Facebook page.

But ultimately you just need to figure out a way to consume less than you expend. Different things work for different people. Low carb; intermittent fasting; etc etc. Find something that works for you and stick with it!

And weight loss really is all about diet. Exercise helps and is important in other ways though.

I always recall playing out as a child and my mum shouting "Come in, it's your tea!" and me saying "Can I have a few minutes more playing before I come in?" In other words, food was always secondary to having fun, and subsequently and unsurprisingly I was slim. Rather than concentrate on your food intake, find yourself loads of new activities. Take some dance classes. Join a rambling club. Climb that far away hill. Your life will improve and so will your body. Whatever you do, don't wait until you have lost your weight or you never will. Go enjoy life immediately (by which I don't mean going for a meal or pubbing it).

Yes, I try to do 16:8 fasting as well.
I do walk the dog everyday but he stops loads so not sure that really counts as exercise.
Good luck OP you can totally do this.
Loads of meal ideas in those and there are recipe books too. It's working for me. At the moment!

Fast800 is the way to go!

Eat in a calorie deficit and follow The Fitness Chef. Only thing that worked for me.

Low carb works brilliantly for me and apparently it’s especially good for belly fat. You may feel a bit rough for a day or two as your body adjusts but after that you should feel a lot better, you won’t feel hungry and the weight will come off quickly.

I lost 2.5 stone on low carb. Was keto for 6 months now just low carb.
My diet consists of nuts, fish, some meat, good oils, lots of veg, Greek yoghurt, berries, seeds, cheese, dark chocolate etc.
I was totally addicted to sugar, thankfully not anymore though I occasionally get the notion for a sweet treat.

Btw I was completely apple shaped. I hated it, used to really get me down. When I was younger excess weight would go to my hips then bam all of a sudden my shape changed.

@KendallRoysRabbit

Fast800 is the way to go!

As I said above I did fast 80 for 3 months with no weight loss

Calori deficit. It is the only way to loose weight.

Intermittent fasting, lots of protein and good fats, and calorie counting is the only thing that's worked for me. I stick to 1000 calories a day except on Fridays where I allow up to 1800 (but still do intermittent fasting). I cook from the Fast 800 books purely because I know I'll get the nutrients I need and they stop me from feeling hungry.

Invest in a ddog. Or borrow one.
Hours of ddoggy walking is great for you!!

Start small.

Forget about calories, and start by thinking what you can add IN to your diet to make it more nutritious.

So if you eat cereal and toast for breakfast, add some eggs and tomatoes.

If you eat soup and a sandwich and crisps for lunch, add in some cooked chicken.

If you eat spaghetti bolognese for dinner, add some broccoli and spinach.

This will regulate your blood sugar - nothing is going to work until you do that because the sugar has messed it up.

Next step - make some swaps. If you normally have a piece of cake or donut have some almonds and dark chocolate instead. Replace the cereal with some avocado or Greek yogurt.

Baby steps and adding in rather than taking away is the key.

And please please don’t count calories! Calories are the unit of energy the food has, which is completely irrelevant here. Here’s an example: a chocolate digestive has 84 calories. An egg has 155. But the digestive will spike your blood sugar, make you crave more and will (over time) harm your body - including your immune system and your metabolism - due to the trans fats etc. The egg has good protein and fat and will keep you feeling full and fuel your body.

Do NOT count calories, count nutrition. You will feel fuller, have more energy and you will gradually stop craving sugar.

I should add - people who lose weight from calorie deficit tend to put it straight back on (and more).

Also in my 50's and low carb is the only thing that works for me. Lowish some days more than others! But a steady sensible loss without feeling hungry or deprived. (I love cheese and could never follow many other diets that said no cheese or let you have a piece the size of a pin head).

Look up The Human Being Diet - Petronella Ravenshear - she does lives on Instagram or more pricey but more individual is Metabolic Balance Program

@TheUmpire

I always recall playing out as a child and my mum shouting "Come in, it's your tea!" and me saying "Can I have a few minutes more playing before I come in?" In other words, food was always secondary to having fun, and subsequently and unsurprisingly I was slim. Rather than concentrate on your food intake, find yourself loads of new activities. Take some dance classes. Join a rambling club. Climb that far away hill. Your life will improve and so will your body. Whatever you do, don't wait until you have lost your weight or you never will. Go enjoy life immediately (by which I don't mean going for a meal or pubbing it).

This is such brilliant advice and so true I think!

Stealing ideas, in a similar sitch!

Gradually cut the sugar. Ditch some of the snacks. By doing that alone you will lose some weight. Don't go cold turkey.

I have lost 11.1bs (I am 41) by counting calories and doing more exercise.