In a dire state and I don’t know where to start

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I am early 30s and this morning I hit the scales at 17 stone. I am about 5’6.5 so I am very obese. I feel disgusting and sluggish and I know I NEED to do something now, if not for anything else but my health.

I just don’t know where to start as I don’t have any basic knowledge of nutrition. I want to do calorie counting which I have tried before. But, underneath just counting calories, I don’t know what food to eat that will fill me. I don’t know what fruit / veg I should be eating, I don’t know if cereal is okay too eat or too high in sugar, I don’t know whether eating “healthy” ready meals is okay as long they’re in my calorie deficit. I don’t know whether I should give up alcohol completely or not. The list of questions goes on and on.

I just want some simple resources that will teach me the basics. I know Tim Spector does a lot of work around good health so I was planning on listening to his podcasts, but are there any other good starting points?

Thank you in advance, and if you have been where I am now and have made it to a better place then do share your positivity!

Avoid 'rules' for food, that's the dieting cycle. Gradually eat less, move more, trust and love your body.

What food do you currently eat? I have a ton of recipes of nice stuff I make from scratch that I've built up over the years and it's generally healthy and I just reduce the carbs if I want to lose weight.
Stuff like miso chicken, teriyaki salmon, satay noodles...

Portion control is the hardest thing for me - I make a nice meal and want to spend more time eating it. Also snacks.

You'll get a ton of weird and wonderful advice on here.

I find after eating home cooking a lot I find ready meals taste pretty awful. 'Cook' and Charlie Bighams tend to be ok.

I'd start with bulking up the veg and lean protein, cutting down sugar, being honest about what you snack on (biscuits, crisps, toast, cake are all my vices as I keep thinking 'I need a treat'). You can tell how sugary cereal is by looking at the label but make sure you're comparing like with like, i.e. the value per 100g.

Also I find having a hot drink like tea after a meal, and waiting 10 mins, I'm fuller than when I actually finished eating. I used to overeat because I wanted to be completely full when I finished eating then felt too stuffed, but it took me ages to actually change my behaviour from this....

The Open University has free online courses and there is one called The Science of Nutrition and Healthy Eating.

I think you should get in touch with local GP, health clinic.

your weight is a potential health issue, so they are in a position to help. They can point you in right direction for resources. Also, look for a group like weight watchers- the social aspect will be good, and you can speak to people in same situation.

It will get slated by those that don’t like it but I did slimming world, mainly because I didn’t want to feel I was on a diet because every time I did a diet I felt hungry all the time. I didn’t feel hungry on SW and like the recipes. I’m doing online at the moment due to some health issues and finding I’m really getting on ok with all the support from within the app, easy exercise videos, podcasts, etc.

Download the app the Daily Dozen. It will keep you right.

Make an appointment with your GP - they can signpost you to local free support. In the mean time while you wait for an appointment, just start making small changes - reduce your calorie intake little by little each day and start by going for a walk every day. If you go too drastic too quickly you are more likely to quit. You can do it 💪🏼

Don't worry about diets.
If you can stick to 3 meals a day, maybe 1 snack and focus on unprocessed food then that will get you to where you want to be.

Think of making sure you get at least 5 portions of fruit and veg a day. Include at every meal, even breakfasts.
Eat good protein that includes chicken, fish, meat, lentils and pulses. Eat some carbs but that shouldn't make the most of your meal. Think more like a third. So things like rice, pasta, potatoes.
Bread once a day.

Base this around the kind of food you do like to eat. Just focus on real food and not crap produced in a factory.

Look at low GI foods, they release sugar more slowly and leave you feeling fuller for longer.

Can your GP not refer you to a weight loss clinic?

My advice is small changes you can build on. One less biscuit, not clearing your plate completely, walk short distances rather than drive. Drink spirits with a slimline mixer, rather than wine, beer or cider. Have a water bottle with you all the time in case you're mistaking thirst for hunger.

Look at why you over eat. For me, anxiety can make me think I'm hungry, so I have to have ways to manage that better.

Busy hands help in the evenings. Knitting, crochet, drawing, anything that stops you reaching for food.

This is what I'm doing now. I've gained 21lbs since I quit smoking 5 months ago and I need it gone, as my cholesterol has increased.

There is some good advice here.
I would do:
Breakfast, eggs in some form - omelette with slices of mushroom, or boiled egg and soldiers.
Or a kipper, or a cheese omelette.

Lunch, chopped tomatoes, apple, mozzarella and olives.

Dinner: Look at the BBC good food guide for easy recipes. Cut back on carbs, drink water or tea. Snack on fruit. You will soon get to where you want to be.

Thanks all - I hadn’t thought about speaking to my GP so I might do that as well.

In terms of just losing weight, they type of food is irrelevant. Just count the calories. Get some weight off. Start to feel better about yourself. Do some exercise (weights if you can, walking if money is an issue). As you feel better you will begin to want to eat more fresh veg and less sugary stuff and alcohol. I speak from experience. 2 stone into my weight loss (another 4 to go). I’ve lost this weight before…

These food facts are a great introduction to all things food/nutrients and with some information about fad diets and dirty & mood. All based on scientific evidence. There's loads to work your way through.
https://www.bda.uk.com/food-health/food-facts.html

Might be worth asking your GP about referral to an NHS dietitian for tailored advice, or to find out if they run any sort of weight loss service.

Well done for reaching out.

Eggs for breakfast with some form of carb
Water and fruit
Lean Protein plus salad for lunch
Water and fruit
Lean Protein plus veggies for dinner.
Water and fruit

Be boring …. Find seven/fourteen days of meals that work for you and repeat four or six times. You will see a difference.

A kipper?! I agree with the PP that this is a healthy option but would love to know if anyone has eaten a kipper for breakfast since 1945!😂

I would read ultra processed people, it is along the same line as Tim Spector but it explains about why ultra processed food is designed to be addictive and it is driving weight gain. The reducing ultra processed foods Facebook group has a lot of people who have lost weight without dieting just by cutting out or reducing ultra processed food from Their diet.

Delay eating your first meal of the day as long as possible.
Drink tea or water first thing, then have "breakfast" at 10 or 11.
Include protein to stay full : eggs, Greek yoghurt...
You will adjust!
Have your mail meal early evening: some form of protein & veg.
Homemade soups are a great standby too (lentil, veg, chicken) as are boiled eggs.

There's a twelve month wait for the weight management programme in our area.
Two years for a dietitian.

No sugar in tea/coffe or the house, honey only.
no processed foods
use a side plate to eat off; dinner plates are too large.
A portion of protein if meat should be the size of your clenched fist, ditto carbs and double for vegetables.
Eat three times a day and don’t snack unless it’s fruit or cucumber.
Eat a small plate of salad before each meal, lettuce, tomato cucumber with salt/pepper/lemon juice etc to clean your palette.

you can google healthy foods but the main thing- eat from a side plate- THIS is how much a meal should be. Halving your portion size will get the weight off in no time.

Also get moving- walk more, do ten squats ten times a day(takes 30 seconds) ditto lunges, crunches etc.
Do leg raises and arm presses at your computer. Jog when you can. Etc.