I have cleaned up.my diet and am losing weight at a startling rate

[Waterbortle]

Which was initially good, but now I'm starting to worry.

I was 10st9 and 5'7, so never fat but a bit heavier than I'd like, between 10st and 10st4 is, I think, my ideal weight. Mostly I wanted to be feel better, my diet was never dreadful, but I knew the junkand the booze had crept in.

So since the beginning of June I have:

-Drunk moderately and only once over a weekend. I never drank during the week, but I'd have "a few" at least 2 nights pw. Now I have a couple, once.

• Cut out snacking - here I was probably worse than I realised, and saying no snacks at all makes it easier for me to stick to.
• No takeaways, but they were never that frequent.
• Made an effort to choose healthier options when faced with a menu
• Desserts only at weekends.
• Stopped using the car all the time and walk as much as possible.

I'm 55, an age when weight is supposed to be difficult to shift. I've never been hungry or felt deprived. I've lost a stone in 2 months.

Does this sound right with the changes I've made or is it too much?

It's about a pound a week which is normal given the amount you are eating less.

2 pounds a week, surely?

That’s a good, healthy loss of someone who’s trying.

You’ve increased activity and decreased calories by quite a bit- the alcohol snacks and dessert will have added up.

Basically it sounds as though you are dieting all week and relaxing slightly at the weekend.

Yes and I'm not surprised it came off quickly to begin with. I am surprised it's still going now my BMI is down to 21. I'm still eating regular meals in good quantities.

Can you say a bit more about “healthier choices” because there is a lot of confusion and misinformation swirling about.

Just things like avoiding fried foods and choosing as many veg as possible. Nothing ground breaking.

Sudden weight loss is a concern, are you getting enough calories in over all?

Any other health issues?

If the weight keeps coming off and you’re such you’re eating enough speak to your dr.

Sorry but this is a right stealth boast. I would bloody love to just cut out snacking and some booze and drop a stone . It's so painfully hard for me to lose any amount of weight and I'm three stone heavier and ten years younger.

Well, I'm eating enough not to be hungry.

Today I had a large bowl of full fat greek yogurt with nuts and oats for breakfast.

At lunch I had two rounds of granary bread as a cheese sandwich, made with thick sliced cheddar and butter, a large bunch of grapes and an apple.

I'm not really hungry yet, but starting to think about dinner, which will be a 3 egg omelette with sweet potato fries and plenty of salad. Greek yogurt and fruit if I want it afterwards.

It's not terrible, all good nutritious food, but it doesn't look like a "slimming" diet to me.

I found weight loss can be quite delayed. So I didn’t lose anything for the first few weeks then it came off much quicker. To the point where I’ve had to start upping calories again as it was a bit too much.

You may need to do the same. You need to be on maintenance calories now rather than a deficit. Are you getting enough protein?

I don’t drink or snack and am struggling to find where I can ‘clean up’ my food. I have 3 stone to lose and am counting every single calorie that goes into my mouth. The weight loss is slow and hard fought for. Those who make teeny changes and see huge results are infuriating!

I'm walking an average of 10 miles a day, it's amazing how that adds up when you don't use the car. According to Google that's between 700 & 1200 calories, so I guess that makes quite a difference

That all looks good and healthy. I would need more than a cheese sandwich at lunch though. Especially if active. Are you veggie? I tend to have chicken/tuna/salmon or a decent amount of protein at lunch just to keep me going. If veggie if have tofu/lentils or something like that.

Breakfast and dinner look fine. You may just need to add a bit more food back in if you’re losing too much.

Sounds like you’ve upped your fibre perhaps and including good quality protein? Which helps to stave off snacking

I’ve always had a massive breakfast with oats and yogurt and nuts, more recently frozen berries too, snacked on nuts or oatcakes and have never had a weight issue.

and nibbled 85% chocolate during the day!

Well yes walking 10 miles a day would make a massive difference 🤦‍♀️

In that case you need to eat more.

How are you managing that? I wouldn't have the time to walk that far each day!

Errr. There you go!! You need to eat more - that’s a huge amount of calories you are burning.

I would track your food and activity on MyFitnessPal, if you are in deficit it’s ok that you are losing, if you aren’t then you need a trip to the GP.

It's about 3 hours in total, but much of it is time I would have spent travelling anyway. . My commute is about 3 miles each way (45 mins brisk walk), and to the gym and back most days (gym is something I've always done). Walk to the supermarket 2-3 times a week (because I can't carry a week's shopping).

I don't work every day and do any errands on foot.

OTT, but how can anyone spend 2.5 hours per day walking?

That’s putting you in a substantial calorie deficit. You are looking to figure out your ‘maintenance’ calorie intake in order to maintain your weight ideally. I am 5’5 and would 9st with your BMI. I wouldn’t want to go lower than that with my frame.

The commute is 1.5 hours of that and would take me the best part of an hour if I drove or, by the time I've parked and walked to the office and allowed time for traffic issues.

Same with the gym. It's takes 25 mins to walk, but I'd leave 20 mins before a class starts anyway, to allow time for parking in the overcrowded carpark

If you walk you know exactly how long it will tale to get there so you can leave more last minute.

You need to make sure you're having enough to eat and especially drink ( not booze) or you'll be joining me having effedup kidneys.

I wish I had the time to do that much walking. I was only just about managing 3 miles a day and I dont have time for that now either.

Out of interest , how many calories is that sort of daily intake?

Not supportive.