Weight loss tips this aren't shit

[RubyRoo2016]

OK we've had household, parenting and mental health tips that aren't shit. Please can you share how you avoid eating rubbish and keeping trim.
Thanks💋

Definitely agree with writing things down. I use Fat Secret app which doesn't give you calories back for exercise as MFP (as another poster said, I think it can mislead you).

Get plenty of sleep. Google ghrelin & obesity...
Eat protein & healthy fat at every meal. Cut out the rubbish carbs, make every carb count (I'm not anti-carb, but they should be slow release. Pulses, whole grains like quinoa, pinhead oats, etc. Less sugary fruit.)
Drink lots of water. Don't drink your calories. Smoothies - ok they have their place when the alternative is missing a meal, but they still need to be balanced - protein, fat, fibre, low sugar. I prep mine the night before & whizz up in the morning to drink at my desk at work. Smoothies should be considered as a meal, not a drink.
Buy ingredients, not meals. Buy food which has been grown, not manufactured.
Adjust your tastebuds. Get used to a lot less sugar. I drink my cocoa totally without any sweetening agents now. I have the odd square of 85% dark chocolate & it tastes really sweet to me.
Eat slowly, pay attention to when you are satisfied, stop eating. It takes 10-15 minutes (apparently) for your brain to register that you're full. Consider how your stomach feels - are you actually still hungry or are you just ploughing through your plateful. Put less on your plate if you find it hard not to finish the plate. Or bulk out with lots of non starchy vegetables.

Have a day in the week where you relax your regime. Makes it easier to keep on track the rest of the week.

Log everything you eat with accurate portions/weight.

Be honest with yourself even if you're not honest with other people.

Do not buy any lovely shitty food which you can't resist.

If you have loads of chocolate, sweets, biscuits and crisps in the house, you WILL eat them.

do more - not for the calorie burning, but because while you are doing something you aren't mindlessly eating.

Don't miss meals and eat sensibly - you're allowed a little of what you fancy but not too much and not too often. If you completely cut out certain foods that you enjoy you will fail - make sure you enjoy what you are eating

I found that getting rid of wheat stopped me from being constantly frantically hungry. It's all explained in a book called "Wheat Belly". It turns out that even wholegrain wheat makes people really really hungry, so they then get fat. I gave up wheat and lost a stone.

Oh and I also calorie count my whole diet every day and weigh myself every morning and graph my weight. It lets me notice if I am eating anything daft that is massively full of calories. It also helps me not to eat too little and lose too much weight which can also be a problem.

Eat for 'good health', not for 'weight loss'.

Buy one of the 'Lean in 15' books by Joe Wicks. Easy healthy meals.

For me drinks was a big one - I cut out all drinks that weren't tea and water. No juice etc

Don't buy rubbish then you won't eat it.

Eat 3 meals a day, no snacks, drink water in between meals.

I hate dieting but am a great fan of the 5:2 diet; 5 days of eating normally and 2 non-consecutive days of fasting (less than 500 calories). I tend to choose fasting days as very busy work days and just drink lots of water/diet coke and have a small veg/fruit based meal and go to bed early.
Works great for me.
Also have a Fitbit and keep to 10,000 steps a day.

Great advice from lego there. I've been cutting out the CRAP for the last four weeks (so that's caffeine, refined sugars, alcohol and processed foods) during that time. It's very much what lego says - about eating food that comes from ingredients, not tins or packets, and having healthy fats and lots of protein foods.
I've lost 9lbs in that four weeks, my energy levels are good and I am feeling much better about myself for eating "proper food".
I work from home, so it's much easier to make a healthy lunch than if I was out, and tempted by sandwich shops and the like though

My one tip would be to batch cook. And if you don't already, learn to love strong, punchy flavours. There's nothing worse than eating what feels like bland rabbit food!
I spend an afternoon a week batch cooking and currently in my freezer I have numerous Tupperware boxes containing: chicken and spinach curry, mixed vegetable curry, lentil dhal, chickpea curry, vegetable chilli, Moroccan chickpea and spinach soup and a Mexican tomato soup! If I make a big batch of one or two things each weekend, there's always a variety of things I can pull out of the freezer for lunch or dinner each day, so I only have to make one meal from scratch. Most of those things you could take in to work and heat up in a microwave too

No snacks .Ever..
Ditch the .

I really need to take my own advice

Make one change at a time

Have a look at your portion sizes - are they too large?

Make sure you are getting enough protein and healthy fats - but don't cut out carbs

Try and move a bit more

Don't go on fad diets

YY to eating back exercise calories - I've fallen into that trap myself.

You might feel like you've burnt enough calories to have a donor kebab and chips. In reality, you've probably burnt enough for half a mars bar, if you're anything like me

Increasing activity is good, though.

Make sure 1/3 to 1/2 of your plate is vegetables and put these on the plate first. Smaller plates and eating without distractions helps too.

Courgetti is not a substitute for spaghetti on a spag Bol.

Eat less, move more.
Make things easy for yourself if you can for example I take fresh soup into work every day so I don't need to think about what to have.
I agree about the fruit teas.
Be self disciplined.

oh yes, make every meal tasty with things like .. herbs and spices , lemon.. chilli..
Calorie count and stick to it .. ask yourself everytime you eat something.. 'is this worth using target calories for?'

so for ,me a piece of salmon with lemon, hebs and chilli ( quite high calorie but yum and satiating ) is definately worth it , but a biscuit isnt

It might sound a bit simplistic but buying smaller plates worked for me.

Also make a pot of mint tea to be sipped throughout the evening,

or fizzy water with ice and lemon rather than any other drink .

Eat slowly and mindfully. Never sit in front of the telly and shovel food down without properly noticing. Table, knife and fork down whilst chewing last mouthful, sips of water.

And read the labels when buying foods for those carefully planned meals.

Fast for as long as possible overnight, so eat dinner around 5pm, nothing other than drinks after that and then wait as long as possible until breakfast the next day. I can survive on cups of tea until lunchtime usually. Limit snacks between meals.
Plenty of exercise, walking is fine, just be active - run up the stairs, do chores in several trips etc.

Be careful with the lean in 15, some of it is v high cal
Healthy doesn't always mean low calorie and is a way weight loss can be sabotaged
See photo - this is 800 or so calories which could be half your calorie allowance