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Original poster

Which diet/lifestyle change has worked for you to lose weight and keep it off?

76 replies

Embelline · 27/08/2023 09:11

Low carb used to work for me but since having DS I can’t clear the house of carbs like I used to so the temptation is always there.

i’ve tried a calorie counting app but I think I need more structure to kickstart a lifestyle change.

I do a decent amount of exercise - I’m getting on the peloton 4-5 times a week since I started up again recently and am adding in weights and Pilates but my diet is awful.

my mum is doing Slimming World and has lost nine pounds quite easily (she’s not of the muller lights and chest foods mind set just using it for a framework) but I’m not sure I can get my head around a diet plan where avocados are a “syn” but then again, I’ve never tried a low fat diet so maybe it’s worth a go?

I’ve got to do something I’m 40 next year and can feel more weight creeping on especially around my c section scar and I know it will just be harder to lose as I hit peri/menopause.

help!

OP posts:
lollydu · 27/08/2023 12:47

Honestly? The only thing that works long term is being in a calorie deficit and moving more so you are burning more calories than you are consuming. Low carb, keto, intermittent fasting, they all work because they all get you into a calorie deficit but they are not sustainable long term for most. So I would suggest finding low calorie alternatives for the foods you like, finding an exercise routine that works for you, increase weight training to build muscle and most important, consistency. A calorie counting app like my fitness pal should really help.

olderbutwiser · 27/08/2023 12:51

Cut out the crap. By which I mostly mean sugary, processed stuff and especially 'snacks'. Have a think back over the past 3-4 days of everything you've eaten - what of it was actual food and what was just crap? Were you hungry or did you eat for other reasons? Then cut down/out the crap.

changer2010 · 27/08/2023 12:57

toadasoda · 27/08/2023 12:21

Well done @changer2010 !!! Congratulations, you must feel amazing. Are you at goal weight now?

No I've got another 20 lbs to go.

Interested in this thread?

Then you might like threads about these subjects:

Exercise & fitness Fitness Menopause Weight management
GreyCarpet · 27/08/2023 12:59

Low carb, I'm afraid.

Gone are my days of calorie counting. I keep an eye on it now and again just to check im not going to low and under eating and average around 1600 cals daily but I eat between 20 and 50g carbs a day and fill up on fat.

I don't get cravings for carbs anymore.

lollydu if people low carb/keto properly there is no need to be in calorie deficit. In fact, its advised against. Slight deficit if you're only doing low carb can help some people but low carb is about hormone balancing more than anything which stops cravings and allows your body to burn fat instead of storing it. There are a lot of people who do keto/low carb badly though!

7Worfs · 27/08/2023 13:00

Eliminate UPF completely - if you want something sweet you bake it yourself. Hu chocolate (at £3.50 for 60gr you won’t over-indulge).

18:6 fasting

Sports of your preference 3 times a week at least.

Hibernatalie · 27/08/2023 13:05

I lost weight on slimming world and then put twice as much on again. It is a low fat diet but doesn't teach portion control.

Where are the empty calories for you? For me, it's snacking and evening grazing. So I don't eat after dinner now as a rule and avoid snacking. Herbal tea helps. Also just started couch to 5k.

GreyCarpet · 27/08/2023 13:05

GreyCarpet · 27/08/2023 12:59

Low carb, I'm afraid.

Gone are my days of calorie counting. I keep an eye on it now and again just to check im not going to low and under eating and average around 1600 cals daily but I eat between 20 and 50g carbs a day and fill up on fat.

I don't get cravings for carbs anymore.

lollydu if people low carb/keto properly there is no need to be in calorie deficit. In fact, its advised against. Slight deficit if you're only doing low carb can help some people but low carb is about hormone balancing more than anything which stops cravings and allows your body to burn fat instead of storing it. There are a lot of people who do keto/low carb badly though!

For context, I'm 5'3 and 9st 7lb.

minipie · 27/08/2023 13:06

For me personally

No breakfast - I find this easy as I’m not a morning person anyway

Low carb - I find this easier than say low fat as so many of my favourite foods are high fat. I eat low carb when it’s just me or me and DH but forget it for family meals.

Snacks are ok but only certain things like nuts. Not carbs

No drinking in the week, unless going out

I really think the key is to find restrictions that are manageable for you, this will vary from person to person. I could never do calorie counting, would rather skip a meal or cut out a whole food type (eg bread/baked stuff)

Janieforever · 27/08/2023 13:06

SunnyRoad · 27/08/2023 11:41

If the weight comes back, by definition, the approach used to lose it didn't work, yet we tend to repeat the cycle over and over, ending up heavier each time.

I don't have answers, but this is something to bear in mind if you lost 5 stone doing keto (for example) but ultimately became 5.5 stone heavier then keto didn't 'work' for you.

I think that’s not quite correct. What it means is the person never adjusted their lifestyle for maintenance, as many do for diets. It’s the maintenance a lot of people struggle with, they just go back to what they used to do and gain it back, as eating as they did made them fat in the first place.

so it’s not keto or calorie counting or whatever didn’t work. It did. Where they fell down is they failed to take the time and effort for ongoing maintenance.

reenon · 27/08/2023 13:06

Loads of protein with every meal 40g if poss
Loads of fibre, pulses, green veg etc
No alcohol
I do Peloton 3 x week and then follow Caroline Girvan's programmes, free on YouTube or can subscribe to her app.

Other than that I just watch portion sizes.

NotAsAnonymousAsYouThinkYouAre · 27/08/2023 13:08

Working out my TDEE and reducing the maintenance calories to weight loss calories and then logging everything on My Fitness Pal.
I started at age 45 after surgical menopause. I’ve lost, and kept of, nearly 4 stone.

Malarandras · 27/08/2023 13:11

Weight training 3/4 times a week, every week. Otherwise I just cut down in carbs. Working wonders for me.

KevinDeBrioche · 27/08/2023 13:11

a calorie is just unit of energy. higher calorie means more energy, so fuller for longer. I focus solely on nutrition and eating as many nutritious foods as possible, avoiding / severely limiting anything that doesn't have health benefits.

bringonyourwreckingball · 27/08/2023 13:15

cancer and divorce - lost 3 stone but I don’t recommend it

Shady23 · 27/08/2023 13:16

Power zone pack (Facebook) with the peloton helps me a lot

MattDamon · 27/08/2023 13:17

I lost 5 stone during Covid. I started out doing two shakes (slimfast, but any will work) and a healthy meal. When I'd lost 2 stone, I swapped over to calorie counting and lost the last 3 stone.

Doing the shakes REALLY helped break the food addition feelings, so when I did switch to calorie counting it was a lot easier.

reenon · 27/08/2023 13:28

Shady23 · 27/08/2023 13:16

Power zone pack (Facebook) with the peloton helps me a lot

Do you do the challenges? I love them! Definitely see my fitness progressing 💪

ClaraBourne · 27/08/2023 13:29

@SatelliteStomper what is YMMV please?

User1145 · 27/08/2023 13:32

Intermittent fasting

skinnycrumpet · 27/08/2023 13:38

I’m fully plant-based, mostly whole foods. I always eat when I'm hungry and never have to count calories.

Heyhoherewegoagain · 27/08/2023 13:40

A gastric sleeve..

slimming world is the WORST!! Does nothing at all to promote food eating habits/attitude to food. They’re in business because it doesn’t work and people keep going back again and again

Sundaybaby · 27/08/2023 13:41

Calorie counting and following diets is far too much for me. I once read that often we eat when we are in fact thirsty. So I employ this: I drink water or tea then, if I still feel hungry, I eat, always with lots of veg. That and regular vigorous swimming does the trick.

Shady23 · 27/08/2023 13:43

@reenon yes! I've had a break as struggling with health so I'm only doing 20-30 min rides at the minute. Waiting for a referral for endometriosis so if I get it sorted I'll be back for some Matt math

My first ride was 10 mins and awful, couldn't believe I managed to do a 90 min one

Overrunwithlego · 27/08/2023 13:47

Hugely reducing UPF - and by definition that means reducing carbs (or at least simple carbs). Intermittent fasting but not religiously - sometimes I’ll go 16 hours sometimes less, but not really less than 12.

I also exercise a lot - HIIT, cycling, dog walking. But I always did that - it was changing diet that reduced weight. Coming up to 3 years now and I haven’t had difficulty maintaining the weight loss.

Campbelll · 27/08/2023 13:48

4st 6lb down with calorie counting (1650 cals) plus 60 minutes daily exercise.