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 started with more exercise when on holiday. But at home smaller portions initially. Slightly more walking. More sleep, less stress. Hide the treats. Only bring one biscuit through not the packet. (Or fewer than normal) Keep fruit by where I sit to snack on. Lost two stones just about. It varies a bit up and down but gradually down.

Low carb

It'll be easier now it's spring too, you can move more

@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).

Totally agree that this is a great approach to try.

@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).

I also agree with this!

A much better approach than using exercise, because the problem with that is you often feel you ‘deserve’ something after working out. You go for a swim = stop for a coffee and croissant on the way back.

Focusing on fun that also happens to be active is a far better solution - the less time you spend in the house the less need you’ll feel to snack on sugary foods.

Do reduce your sugar though, as over time being a large apple will be putting you at risk of health conditions.

@pattish That's true of people who do ridiculous diets like Slimming World but calorie counting is a very effective and sensible way to lose weight providing you ensure that what you're getting your calories from is protein, fibre and good fats.

@peachgreen

It is. It’s just that it only works if you’re happy to eat like that forever. So many diets that rely on calorie counting are not sustainable in the long run, and the weight lost goes back on (and often more), leading to yo-yo dieting which screws up your BMR.

You often feel you ‘deserve’ something after working out. You go for a swim = stop for a coffee and croissant on the way back

Do a lot of people actually think this way? I love the endorphins I get from the gym and feel so fired up when I get home that the days I exercise are the days I eat well.

If I don't fit the gym in, I can guarantee that is the day I'll have that glass of wine or biscuit after dinner.

@MrsJBaptiste

I think a lot of people do. I have a couple of friends who’ll go to ‘boot camp’ or similar and then stop off for a bacon sandwich and coffee on the way home because they’re starving…

I am in my 50s and low carb seems to be the only way for me. We are all different.

I've lost a lot if weight over the years, at least twice, and now I'm older it's sooo hard. I would say, simply diet won't do it. I couldn't do it that way when I was younger and especially not now. So my recommendation

1. Filling breakfast - porridge, low fat milk, fruit, some seeds and black coffee

2 No alcohol and empty calories (like soft drinks)

3 Eat sensibly and sensible portions for the other 2 meals a day

4 Start serious exercise. If you can walk, do so 3 times a week. 2 x 5k and a Sunday 1 x 10k. Increase this with walk runs on a plan to suit you until you are running or jogging this distance. Then can slowly increase them all until get to 2 x 10k and 1 x 15k ish. You might get hooked!

It was always the exercise that made the difference to me, alongside a sensible diet, but you have to be careful not to go mad and get injured.

I calorie counted from June to February this year, and lost 40 lbs.

@SnowyMouse

I’m interested - what will you do now? Will you eat like this for life?

I've still got 3 stone to lose, but I ended up in hospital for 6 weeks so I put on weight.

@pattish Well that's true of any weight loss method, surely? Once you reach your goal weight you can relax a little but ultimately lifelong change is the only way to lose weight and keep it off for good.

I went to see a proper nutritionist- well worth the cash as she overhauled my diet completely. So much better then it was and she could order all sorts of tests etc to find what you need to balance you out. You’ll have similar people near to you.

For me she said low carb, intermittent fasting and loads and loads of protein (happen to be veggie but easier with meat). I now eat loads of pulses. She really focused on making sure that I felt really full and satisfied. Made it much easier to have treats in the house but just think ‘they are not for me, I don’t eat that stuff anymore’. Has really worked. She also helped me with SIBO which I had developed after long term antibiotic use.

Good luck OP. It’s a battle with ourselves at times! Xxx

Don’t eat anything til lunch. Do cardio every morning burn 500 calories. Meals on smaller plates. Minimise snacks. Lost 2 stone in 2019 doing this and kept it off (late 40s).

Two threads that I've found helpful under the 'weight loss chat' section are the current thread on Louise Parker method and one I was following last year which may still be around called 'why we eat - too much'. Both based on books. The eating programmes in both are quite similar - reduced carb but not very low carb, no sugar, all 'real food' , plenty of veg, protein, good fats and some carbs like oats . I think if you can keep following a programme without being sidetracked by holidays, meals out etc then either of these programmes would be a really healthy way to lose weight . You need to do some exercise too.

Agree with @shinynewapple22 re Louise Parker method. And yes, I've tried them all and no, I was inwardly sighing to myself at starting yet another plan.

However I've been following this plan for 16 days now and I've lost 11 lbs. With relative ease. I eat 3 meals a day, 2 snacks and don't calorie count. I do however follow the principles of the Parker method which are easy and sensible. I bought her 3 books, I choose stuff to eat out of them and that's it.

I don't think 11 lbs is too shabby in less than 3 weeks and I don't feel hungry. Im also not hugely overweight so the weight drop isn't because I have stones and stones to lose

Anyway it's another option on the table if you fancy it

@peachgreen

Exactly. And that’s why I think restricting calories is unsustainable. Who wants to live like that forever, counting how many kcals are in everything? I think it’s damaging to mental health. Far better to gradually develop a way of eating that’s relaxed and enjoyable.

@pattish

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

This is wrong: the only way to lose weight is through calorie deficit, however you choose to achieve it.

People who put lost weight back on tend to go back to their old eating habits instead of learning new ones and sticking to those.

To the poster who didn't lose weight on Fast 800, you either weren't counting and sticking to the calories accurately or have some underlying health condition which prevented weight loss.

@MsTSwift

Don’t eat anything til lunch. Do cardio every morning burn 500 calories. Meals on smaller plates. Minimise snacks. Lost 2 stone in 2019 doing this and kept it off (late 40s).

I don’t understand how people can do cardio in the morning, enough to burn 500 calories, without eating anything until lunch time. My DH does this. I’d be shaking and fainting after the exercise.

In the same boat but have lost over a stone since January by calorie counting and eating in a calorie deficit. I also do weight training and some cardio. It’s the first time ever I’ve really done this, and it’s great. I’m eating more than before, but much higher protein, which fills me up. No food is forbidden, just fit it in your calories!

Calculate your calorie limit and protein goal on the free James Smith Academy calculator and then log all food on my fitness pal (free) or nutracheck.

The Fitness Chef on Facebook is great, and there’s a good supportive group.

No fad diet or restricted eating. Slow and steady weight loss, the aim is around a pound a week.

I’m 52 so menopausal too. I’ve chipped off nearly 1.5 stone since the end of Jan with low carb (not keto) and intermittent fasting. I’m gradually increasing my exercise - I always walked a fair bit but now I also do a class once a week.

I would also add that anyone can call themselves a nutritionist. Dieticians are the ones who are properly qualified to give advice on what to eat. That doesn't mean all nutritionists are no good, but there are charlatans out there.