To find eating so bloody, utterly confusing?

[stevienickstophat]

Right, I've come to the belated conclusion that I need to lose a lot of some weight.

I don't want to do WW or Slimming World, or Atkins or any lo-carb stuff. Been there, done that, fatter than ever.

I find MFP far too time-consuming and confusing.

I just want to make sustainable changes and learn how to make good choices so that the weight comes off slowly and naturally and stays off.

But the advice these days is all so confusing, I end up staring in the fridge like a bunny in the headlights, and give up before I even start.

Eat fruit. Don't eat fruit, it's full of sugar.
Eat protein. But not too much red or processed meat.
Eat veg. But not carby veg.
Eat cheese. Don't eat more than a matchbox sized amount of cheese, it's full of fat and salt.
Eat full fat everything. Full fat everything is full of calories.
Fill up on brown carbs. Don't eat carbs.

I don't know which way is up any more. I've got to the point where I feel guilty for eating an apple.

So, how should a 41 year old, 12 stone 4, size 14 woman eat in order to lose weight long term, please?

I need unequivocal advice in words of one syllable.

TIA

goldenhen is right, many is the student that has eaten nothing but Mars bars and stayed thin, although not exactly healthy! Calories in vs calories out.

whatever works for YOU, but keep nutrition balanced and remember that if a diet needs to be repeated, it didn't work.

basically diets don't work, lifestyle changes do.

Maybe an addition to the Stevie plan..
The Stevie Plan (MK 2).

1. Keep an eating journal.
2. Cut out all obvious crap except for very special occasions (birthday, etc)
3. Only eat when genuinely hungry.
4. Aim for at least five a day.
5. Increase exercise.
6. Eating a balanced meal (high enough in protein and low GI carbs see here

I think the heart foundation here and the NHS's livewell pages here ahve good uncomplicated advice about what 'normal' eating should look like (portions, ratios etc) and there are even a few recipes. Plus the bonus is they are not trying to sell you in on some faddy diet...

I agree with special. Only make changes you think you can stick to forever.

To get you started it may be helpful to start a food diary. That way you will see where you are not eating as well as you should and help you to cut out the bad bits. Then have good days and treat days.
Try and find an excercise class that you enjoy with friends. Laughter is an excellent way to promote well being.
Then set your self achievable goals to increase your self esteem. Body image is a very personal thing so set them yourself to where you want to be.
Hope this helps it can be difficult to lose weight and some diet plans are and can be helpful in these situations. Small steps for big gains.

I have lost two and a half stone in the last 5 months, using mfp, but I will list the changes I have made.

I don't snack.
I eat a high protein, low calorie breakfast (E.g two boiled eggs and a slice of nice ham).
I eat more fat and protein and less carbs in general.
I ave found healthy versions of things I love, e.g cauliflower crust pizza, sweet potato instead of normal jacket etc etc.
I have cut down portion sizes massively, and weigh out the appropriate portion of pasta/rice etc (actually will usually only have a half portion).
My plate is usually half full of veggies that I can eat tons of so I'm not going hungry.
I eat a lot of salad, but not boring salad, I have delicious fresh ingredients and a lovely dressing.
I walk most days for a couple of miles.
I choose more active things to do at the weekends.

good luck op.

There was an obesity expert in the US interviewed and the TV journalist asked him what the most effective diet is. He said "Dieting is like religion. The best one is the one you believe in because it's the only one you'll stick at"

Basically ALL diets work by creating calorie deficits by one mechanism or other, usually because the restrictions of any diet force you to severely limit calorie dense, highly palatable foods (crisps, chocolate, biscuits, cake, sweets, pizza, chips, booze, coke). How you create that calorie deficit is, however, entirely up to you and you might find some things easier than others depending on your lifestyle and food preferences. That said, once you realise that you can eat a massive mixed salad or 1 oreo you'll probably start coming over to the light side.

Its also true that eating a shit tonne of processed foods is probably not the best way to do it as you'd be hungry and spotty - as an example, I ate a macdonalds meal today (don't worry- I'm thin) but that was probably about 1000 calories and I wasn't even full. Could easily have eaten another, so clearly that's not the way to go.

BUT you can go too far the other way IMO and have ridiculous and unnecessary restrictions and start blahing on about sugar/gluten/dairy toxicity whilst people silently roll their eyes and decide not to invite you for dinner again. Don't even get me started on pouring frikkin coconut oil into your coffee.

So basically, ignore all the cray cray stuff and just cut out all the usual crap (above) and booze and eat fresh food and lots of vegetables and it'll happen.

I'm 47 (eek!), 5 foot 1 and a bit and I weigh 15 stone 3. In January I weighed a whisker under 17 stone. When I 'officially' weighed myself I was 16 stone 8lbs.

I have struggled with my weight all my life. I am currently shedding weight but I am shedding it very slowly and steadily. My current success is due to the following things.

1. 5:2
2. Portion servers ( got mine from waitrose) used for all non Fast day meals. I was eating 'good' food but far too much of it.
3. Taking a tip from Paul McKenna I eat very very slowly. I use a smaller tined fork, a smaller spoon.
4. No more sugar in my tea as it kick starts my sugar cravings and then I stand and snarf everything sweet in sight!
5. Lots of exercsie.. I walk the kids to school most days which adds up to 4 miles a day, I am training for a 100k walk in August so I walk loads each week on top of the school run and I do karate 3 times a week.(I've just been graded and have my Green Belt. I was graded by the guy who gave me my red belt and he was most complimentary about how far I have come)
6. Making goal related decisions... I want to start Coach to 5K once my walk is over as I want to run Silverstone Half in March 2016 (have walked it twice, finished second last this year..). I have my eye on an endurance event in June next year. When my weight has a 14 in front of it I will be treating myself to a running skirt from the states.
7. I have given up worrying about carbs, protein, low fat, diet drinks etc. I eat what I want to eat but less. I cook mostly from scratch. I drink mostly water or tea.
8. I no longer think about what I will do or wear 'when I am thin', I do it now, wear what I like and concentrate on being the best 'me ' I can be here in the now.

Conflicting advice does my head in, too. I guess different things work for different people.

A combination of regular exercise and low carbing (but not NO carbs...that would be ridiculous ) is the only thing that has worked for me. Dull, but true.

The only carbs I eat are sweet potatoes and small portions of brown rice Mon-Sat. On Sunday I have what I like - bread, potatoes, pasta etc. I lost 10 lbs in the first 2 weeks of eating like that.

when I want to lose weight, I

-stop drinking loads of milky coffees/hot chocolates (eg switch from lattes to black coffee or americano with a bit of milk only, or cut out dairy altogether though I don't find this very sustainable)
-stop scoffing minstrels and dried mango and nutella
-stop eating things like toast

I try and have vegetables, wholegrain rice, curry (home cooked preferably) eg green thai chicken curry and rice, fish etc, salad, snack on almonds or apples but not more than maybe 2 in a day - other things can include replacing sugary things with berries like blueberries/raspberries, having greek yogurt, eating that awful oatbran with blueberries for breakfast, having scrambled eggs

OP you sound eerily like me- right down to the age and weight. The only difference is that I AM doing C25k, really enjoying it, getting fitter, getting more confidence but still not losing weight.

I read somewhere that when you are 20, you lose weight through 80% exercise, 20% diet but by the time you get to your 40's, its 50% exercise, 50% diet, so you wont lose weight through exercise alone. I think thats the case with me.

I think the reason there is so much advice is that none of it works for everyone and none of it is a magic cure. I don't know what the answer is apart from me eating less ice cream

Also, walk more or cycle more. I wouldn't bother following a diet, or counting calories or freaking over spilt carbs. I would just cut down on highly obvious carbs, unnecessary sugars and eat whatever meat/protein I wanted while also eating some carbs like rice, vegetables, salads and some fruit here and there. & do not drink fruit juice or smoothies. and voila, the work does it by itself and you lose weight.

Go back to Slimming World it's just healthy eating with group support follow the basics and get weighed each week don't stay if you don't want to but it's a simple healthy eating plan

Hi,

This should be so simple, yet can be so hard.

If you have an iPhone, I find my MyFitnessPal app super easy to keep track of food/exercise and it just helps me be mindful even when I'm not perfect.

It has a brilliant database too - I get HelloFresh deliveries most weeks and even those meals are usually already in there so not much label hunting/weighing.

Good luck x

There are some inspiring stories and great advice on here.

I like The Stevie Plan MK2!

Okay, so...

1. Cut out obvious crap.
2. Watch portion sizes.
3. Don't eat unless genuinely hungry.
4. Take regular exercise.
5. A balanced main meal with protein.
6. An eating diary.

I'm 5ft 7 too, I was 13 stone and starting not to fit into a high st size 16. I did weight watchers and started running. It did work and I've kept the weight off for 13 years
I find WW too complicated now and I use Myfitnesspal app if I feel it's getting out of control again (I bloody love eating). I have had knee problems from running but I've overcome them by changing to forefoot striking (I googled it). Parkrun (Google that too) is a fantastic thing to get involved with if you have one near you. It's a very supportive community of runners of ALL abilities and it's free. Xx

Find something to do in the evenings. I've taken up cross stitch again as I can't pick and sew at the same time so I'm not picking stuffing my face at night for 'something to do'.

I can't run as I have very weak ankles, but I can walk so I've started to doing at home, it also includes other exercises.

Could try hypnosis. I've been doing it via an app and it focuses on portion size & not eating too much sugar. Have lost 1/2 stone in a month & not noticed that I've been dieting x

If you are looking at overall calorie intake, it doesn't matter when you eat your calories. If you are a light luncher, but like a big dinner in the evenings, then do that. If you'd rather snack all day and eat lighter in the evenings, that's ok too.

I eat around 1500cal a day, and I'm a complusive snacker. I've just changed what I snack on; and have smaller actual meals because of it.

I'm low-ish carb, no sugar, no alcohol, no fizzy drinks, no caffeine, no dairy (some of those are health-related though).

I do lots and lots of pretty high intensity exercise though. I'm pretty sure that's what's lost me most of the weight (2st). I do a military fitness class twice a week, a boxing class once a week (contact boxing, not boxercise/body combat), and 2 swimming sessions a week - at least one of these is usually outdoor between May and September, and I usually swim at least a mile in each session.

Guess what - I'm still overweight (5ft 4ins, 186lbs), but I've dropped from 18 to a 14, and whilst I'm still carrying extra poundage, I'm fitter than I've ever been in my life.

Just find something that works for you and give it a go :-)

Eat shit. A million billion flies can't be wrong.

Oh Andrew, behave yourself!

Yogibunny IIRC Stevie did do hypnosis with Paul Mckenna and stopped eating chocolate for a year.

Ive read most of this thread, and although there is talk of 'mindful' eating, I don't think anyone has mentioned CHEWING (sorry to shout)

Ive lost nearly a stone in 2 months and have made the following (and to me) sustainable changes..

1. Chew every mouthful of food at least 30 - 50 times. if you're eating yoghurt, then roll it round your mouth before swallowing it. Chew food until its a paste in your mouth. Concentrate on what you're eating (see 'Mindful' above)

1. Eat a large breakfast, a medium lunch, and almost nothing for supper.

1. Eat much more plant based food - as much as you can.

1. Take good multi vits every day

1. Remember to include fish oils in your diet.

Today I've eaten:

A yoghurt.
A veg and coconut curry pot with rice (350 kcals)
An apple.
Cold chicken salad with mango and tomatoes dressed with olive oil.
A slice of gluten free seeded load spread with baba ganoush.

Would someone tell me what they think of that?

Activity wise, I've just moved house so I'm absolutely knackered, but I spent all afternoon on my feet at work (sports day so lots of walking around) and I went for a very short walk after work.

Lower carb.

More protein, more veg, less crappy carbs i.e. pasta, bread, rice. Eat fruit, but not loads.

Obviously cut out cake, biscuits, crisps etc general junk. And alcohol.

Think home cooked, unprocessed, nutrient dense food. Nuts, meat, avocados etc.

You can do this and not have to do too much exercise.

Or as chrome says, run loads and eat whatever you fancy.

I find low carb very, very difficult. I can reduce them, but not cut them out. I need them to feel full.