to think i can lose weight on a balanced diet

[lemondropcake]

Over the last few years I piled on 2.5 stone due to stress. My circumstances then changed for the good and I have maintained my weight for the last year.
I'm 5'3 and weigh 13.7 stone and I'm a size 16 - not good!

Phisically I'm really fit, I walk seven miles a day, usually 17,000 steps on average. I'm a postie.

My diet is similar to this everyday

Breakfast: large bowl of cerial with semi skimmed milk and a diet energy drink
lunch: cuppa soup and a tub of pineapple
dinner: a very large dinner of something like homemade curry, minni naan. Rice and three popadums. Or something like two chicken fajita wraps with potato wedges and salad.
snacks tend to be fruit or an ice Lolly.

I hate the thought of going on a proper diet like slimming world, is it possible to lose weight on a balanced diet with exercise?

[ChrisYoungFuckingRocks]

Your carb intake seems very high, and your portions very big. Protein will keep you fuller longer and you won't need as large portions. Some people (like me) are carb intolerant. The only way for me to lose weight is to eat a high protein/extremely low carb diet. If I do that, I can easily lose a stone a month.

[SuperFlyHigh]

OP, what really helped a friend of mine lose weight (apart from healthy eating diet) was running in a sweat suit (first she used a black bin bag), also squats, burpees, indoor exercises - helps her DP is in the police force and also a personal trainer (doesn't do that now but PT'd her).

She lost about 2-3 stone gradually over 3-4 months and still going. She actually runs in short bursts eg 15-20 minutes now.

[JoffreyBaratheon]

Yes, pringlecat but it's the little fluctuations that can sometimes discourage you to the point you give up. Especially if you have a condition like PCOS and with the cleanest eating, and most stupid amount of exercise,you might only lose half a lb in a month... If your weight swings up 1lb, because your period's due (not that you know it's due with PCOS) I found it discouraged me to the point I wanted to give up. No longer even knowing my weight (but tracking my measurements) I found much less obsessive. For me. I didn't weigh once a week, either. I chucked the scales and just measured myself. Found that much more encouraging and very tangible. But even that, only once a week. That knocked out the variable of fluctuations to some extent and made it easier for me to keep my eyes on the prize.

[BarbaraofSeville]

Worst diet advice ever is the oft quoted 'weigh once a week at the same time every week' as scientifically, it's only accurate within a few pounds.

There are loads of reasons why your weight varies by a few pounds that have nothing to do with how much fat you have lost or gained. Much better to look at the trends over time and go by how your clothes feel not what the scales say.

[acquiescence]

You need to eat more protein and cut your portion sizes. A 'proper diet' like slimming world could help you, it's pretty easy really. The most effective way to gauge what you are doing wrong is to track your diet for a week or two using my fitness pal- you will see how many calories you are taking in and how many you should (roughly). It is then basic science that if you take in less calories than you need you will lose weight. Once you have the idea of this you should be able to incorporate it into a balanced diet.

I'm guessing you are having big portions to compensate for a lack of decent proteins and fats at the moment.

[pringlecat]

JoffreyBaratheon Trouble is, if you only weigh once a week, it's harder to see the fluctuations. I'm not necessarily recommending it as a long term plan, but the OP seems convinced she is doing everything right, so taking the time to log and record everything for one week seems like a good way to find out whether her reality is in fact true.

I've found it really useful to understanding how my body responds to certain types of food and exercise. Running for example is good for me, but the day after I will be heavy due to my muscles clinging onto water to help repair themselves. The gain disappears in a few days as I feel better.

I don't get hung up about weight fluctuations, but I do find them fascinating.

[JoffreyBaratheon]

I lost the most weight when I threw out the scales. Wiehging can be a diet killer, as you will fluctuate a bit - fluid retention etc. I used to measure myself once a week and only once a week. I could see the progress much better, that way, and it kept me going rather than sabotaging me. Also I think weighing or measuring constantly is probably unhealthy for you in a different way.

It was in the days before apps so I went online and used FitDay, which was the same kind of thing as MFP. As others say, weigh things once (your normal portion, then the recommended portion so you can then eyeball it a bit more accurately). And track yourself for a week or so then maybe intermittently.

[pringlecat]

Cereal is not the devil. But a large portion of cereal can actually be about 150g. You're supposed to have 30g. 30g is tiny.

I suggest you pour yourself a bowl of cereal then weigh the contents to see what you've eyeballed as a portion. You may find it quite alarming.

I don't think the carbs or energy drink are to blame for your lack of weight loss. You're making what you think are good choices without weighing out portions and/or counting the calories. You don't need to do this every day, but you need to do this once so you have realistic idea of how much fuel you're actually putting into your body.

Another poster mentioned having a dinner of half a pizza and salad. A half portion of pizza can be as little as 300 calories depending on the type and salad has very little calories (it's all about the dressing, if any) so I'm not surprised that poster has found such a nice sounding meal to be helpful to the weight loss process.

Potato wedges? Naan? Wraps? Again, the calories can vary hugely. You could be making very good choices or very bad choices.

My advice to you is to download MFP and use it religiously for a week. Yes, weigh things. Also, weigh yourself each day during that week and log it. Then look at the numbers after the week. If you still think you're eating really well and your weight isn't shifting, maybe it is worth going back to the GP. But I suspect you're just eating more than you think you are.

There's no such thing as a banned food. Low carbs, high carbs - irrelevant. Weight loss is a simple equation of calories in < calories out. If you're not losing, you either have to reduce calories in by changing your portion sizes or increase calories out by exercising more to burn off more.

Best of luck!

[lemondropcake]

I think I'm eating Right in terms of maintaining weight but perhaps just need to eat less and cut out the large portions at dinner. All my meals are homemade bar maybe frozen wedges on a busy day.

Royal mail break times are daft. You take your break at 8.30am so I don't have lunch. I'm home at around 2.30 and need to do school pick up at 3 so thats why I have a tiny lunch. A lot of the time I just have the pineapple or a banana because I don't feel hungry....then comes the massive dinner. To be honest I don't even think I need it. It's just an excuse because I've not ate lunch and I've walked all day.

From the tips above I'm going to

Cut out the cerial and have a tub of yogurt and a banana for breakfast
prepare homemade soup or a salad when I get home
have a smaller dinner and it have one portion of carbs with dinner.
Have a coffee instead of the energy drink

Hopefully that will make a difference.

I don't know if I could muster the energy to do more exercise but I could do some squats and much needed stomach crunches. Cardio mite send me over the edge 😁

[Angela0413]

Perfect breakfast is eggs but failing that Greek yogurt and berries is great but you need to add some nuts or maybe 1 slice of bread. Ditto for lunch. if you find salad and protein isn't filling you up and you're tempted to snack (on rubbish) then add little brown rice or maybe quinoa. You are better eating more proper food than starving yourself and eating crap. I'm size 10 always have been, have had 2 babies and never been on diet in my life. I could be smaller but I have treats every day (bar chocolate etc and eat out /have takeaways a few times a week). I eat no processed food at home, I have always cooked everything from scratch. I think this is key! You need to get into the kitchen eat wholesome foods, good protein, lots of veg and fruit and some good carbs!!! Don't cut carbs out altogether you will just put weight back on when you eat them again. Also it's slow and steady - crash diets don't work!

[Hairpulling]

I have just lost 2.5 stone in six months using the app MyFitnessPal! It is a great app and really easy to use. It is more about controlling portion sizes, you can still enjoy your food just don't have as much :)

[SomewhatIdiosyncratic]

No new tips to add really, but in answer to is it possible to lose weight without a "diet", yes it is.

I've maintained a healthy weight, and lost 2x 1.5 stones without ever being "on a diet". Sometimes life gets in the way and a little bit will sneak on, but getting back to reviewing portion size, thinking about food groups and minimising (but not completely cutting) low nutrition/ high calorie empty foods brings things back to how they should be. I eat fairly consistently through the day. DH skimps on breakfast, has a light lunch and is usually in ravenous catch up mode by the evening.

[RedastheRose]

I think it is all down to portion sizes tbh. I eat perfectly normally but realised a few years ago I was just eating too much. I cut my portions down and lost weight and it has stayed off ever since. You have to be prepared to feel really hungry for 2 weeks but by the end of that time your stomach adjusts and you will be able to feel full on much smaller portions and you will lose weight. 2 weeks isn't too bad when you think it is only 14 days and it will change your life and it won't man altering the food you are eating.

[foreverlost]

A large tub of Greek yoghurt lasts me three days for breakfast- add a few spoonfuls to sugar free muesli and fruit.

Lose the diet drink.

For lunch you need protein to fill you up and stop you overeating later - more than just a salad. Add some salmon or chicken to it.

Try to snack on veg rather than fruit as it's much less sugar laden - carrot sticks, cucumber, cherry tomatoes.

Reduce the carbs in your evening meal or eat brown rice/pasta which are complex carbs to give you energy.

[honeyroar]

Greek yoghurt (full fat) and berries has been my nightly treat since I've done this no sugar thing, it's lovely and so filling. Seemed to negate my initial sugar cravings somehow too.

[PickAChew]

Half the tub of greek yoghurt plus some berries and maybe a source of complex carbs, if you're needing that.

Protein at lunch doesn't have to be difficult. Have the salad you've been suggested, rather than fruit. I knew someone who had a tin of mackerel for lunch, each day.

The general gist of all the advice you've had is to aim to replace a good deal of the carbs and fruit you eat with veg and salad, instead. So for the curry you listed, have either the rice or naan (on laptop, now, so no autocorrect!) and replace the one you dropped with a portion of cauliflower or handful of baby spinach leaves and cherry tomatoes and.or slices cucumber. All delicious with a curry.

Nut have been mentioned, btw - great as a snack, but stick to 30g at a time! If oyu have the 90p for 6 IKEA bowls, 30g doesn't quite cover the bottom of one. If you get into the habit of weighing, use a consistent vessel, so you can remember what it looks like when you CBA to weigh.

[LovelyBath77]

The greek yoghurt could be a good option for breakfast, the total one is high protein and fat and low carb, with maybe some berries. Could have a better lunch such as cheese or protein salad. Good luck small changes can make a difference.

[SingaSong12]

Can I suggest monitoring for a few days exactly what you are eating and how many calories, carbs, food groups and portions etc they contain. Maybe pick a work day and then a weekend.

It's very important to be honest and continue eating as you normally do - when you start counting or you know you are going to you might have a smaller portion than usual or choose a particularly healthy diner. Remember any extras such as snacks including hidden ones (if you add nuts to a curry do you have a handful while you cook?) and all drinks.

From that base you can follow whichever of the tips you think you need.

[HermioneJeanGranger]

A lot of pre-packaged food is two or more portions, though. So calories per portion is not necessarily calories per pack.

[haveacupoftea]

I'm sure portion control isn't beyond the OPs understanding, she just eats a big dinner because she's walking all day everyday and has a cup a soup for lunch. You can only learn portion control by eating sensible filling foods.

[BarbaraofSeville]

500 cals is fine for breakfast if you don't overeat later in the day. I need a big breakfast and aim for 600/200/400/400 calories for breakfast, snack, lunch, dinner.

The tiny breakfast, light lunch, big dinner way of eating doesn't suit me at all.

[phoenixtherabbit]

I disagree, slimming world only works if you know how to portion control.

[haveacupoftea]

Cup a soup is not a proper lunch, any wonder youre starving at dinner time. Slimming world actually sounds good for you though as you have unlimited portions of some foods and they have loads of recipies for curries and things. I bet if you joined it you'd find yourself eating far more and losing weight.

[phoenixtherabbit]

Keep eating what you're eating but portion control it.

If you have no idea how much of what should be on a plate, buy one that literally shows you. Failing that there are a lot of things that tell you how much to have in terms of handfuls, fists etc.

Personally I have lost a over a stone since jan by calorie counting, haven't cut a single thing out of my diet. Have just had smaller portions and weighed everything.

The actual food you're eating is healthy enough so I'm guessing maybe just eat a little less of it?

There are websites to calculate how many calories you should eat to maintain your weight, and lose at different rates ie half a pound a week, a Lund or two pounds, more than that is unhealthy.

[lemondropcake]

Ok, a lot noted. A kick up the bum for sure.

I will prepare a salad when I finish work to eat as a late lunch.
I will cut back on carbs in the evening and try fill up on protein and veg.

I need a big breakfast in the morning, but will try something different. I hate eggs and porridge though.
I love full fat tubs of yogurt like Greek yogurt, they are around 500cals a tub, is that a no go for breakfast?
I know the energy drink is bad bad bad, need to stop this!

Yes I love fruit, especially pineapple. I tend to eat the snack tubs from Morrison's, they are quite big though.