To not know what the hell to eat anymore!

[Fruem]

I'm around 4 stone overweight. I know I need to do something fast to sort this out. (Fast as in now, not as in a quick fix).

I just don't know where to start or what to do! I joined Slimming world a few years ago and have dabbled in and out since then and it has well and truly messed up my relationship with food even more. So please don't suggest that..

I don't know what's 'normal' anymore. Information changes SO often! Carbs? Low carbs? No carbs? Pasta is good for you/it's the devils work? High fat/low fat/no fat? Bread?!

Exercise? Some reports say it won't make a difference as it's what you eat. Others say it's vital for weight loss (not talking about the other health benefits here)

I have a family of 4 to feed. Myself, OH and two under 5. I want the whole family eating better, I just don't know where to start.

Hi op. It took me ages to get on top of my eating and controlling/ maintaining a healthy weight. Carbs & fat are essential in your diet, please don't cut them out. If you burn more calories than you eat you will lose weight regardless of what type of food you eat. My advice would be to google and get an estimate of your BMR (basal metabolic rate). Then reduce that figure by 10% and use that as your daily target for total calories consumed. Use an app (my fitness pal is good) to track everything you eat and familiarise yourself with the calorie content of the foods you're eating. It's not a quick fix lose a stone in a week kind of approach, but longer term is works really well. Good luck

Bulk up on vegetables, choose good proteins like chicken, fish, chickpeas. Pulses or beans are good.

Pasta is better if you get wholewheat, brown rice, try to avoid the "white" processed versions of carbs.

Basically, try to avoid "beige" - by that I mean pastry, biscuits, chips, crisps - beige food.

If you're buying packaged stuff, read the labels. "Low fat" marked all over a yogurt may not make it low calorie, it might be full of sugar to make it taste better. You're better off to buy a more natural product like greek yogurt, then stew some fruit to put with it, then you can control your sugar intake too.

Talking of natural and sugar, keep track of your drinks too, try to avoid alcohol or fizzies. Stick to water if you can. A lot of empty calories come from making poor drink choices.

And exercise - of course! Whatever you can do will make you more healthy.

This is a good starting point. Look at your plate, is it 2/3 veg? Review your days eating. Is it 2/3 fresh fruit and veg? You honestly can’t go wrong with this rule.

Portion control! Most women only need around 1800 calories a day to maintain. 1300 to lose weight (different if you are working out). Look online for examples of portions- a portion of cheese is the top of your thumb. A portion of chicken is the size of the top of your fist. Be mindful of this. A chicken breast is usually 2 portions of chicken.

Losing weight is 70% diet, 20% exercise and 10% genetics. You can’t put exercise a bad diet. But it’s good to get your metabolism going and the muscles looking nice.