What exactly ARE you supposed to eat?

[minniemummy0]

I want to lose weight. A lot of weight. I want a second baby and I don’t want to go through the whole pregnancy considered high risk because I’m morbidly obese. (I had a relatively easy pregnancy and birth actually, no GD, worse thing was a lot of difficulty getting a cannula in, no one could find a vein, and a second degree tear). Despite the fact it was, objectively, very straightforward, I found the whole thing traumatic, I think because it was over-medicalised. I’m not criticising them, they acted properly, but I had a LOT of appointments, I wasn’t able to go midwife led in a birthing pool which I’m still gutted about, I had to inject with heparin twice a day from my first appointment at the hospital I six weeks post birth, and I was heavily pressurised I have an epidural as it would be better to have it in early if I were to have an emergency caesarean, which they acted like was practically a given. I’m sure my ability to breastfeed was also affected by my weight, I found it very hard to position her and latch, which was an enormous disappointment. I think I have developed some sort of health anxiety stemming from this.

Now I don’t want another baby just yet (mine only 7 months old). But I refuse to be morbidly obese when I try for another.

The thing is, I really don’t know how to lose weight anymore. People say, oh everyone knows what to do, they just don’t have discipline/time/motivation. But no, I genuinely can’t work out how I should lose weight. I’ve successfully done weight watchers in the past but I find the current system so complicated I feel crippled with anxiety every time I try to plan.

I tried Slimmig world but I HATED the meetings and I just don’t have time as they were nearly two hours.

I just don’t know what to eat and how to eat healthily. Yes I Could count calories. But how do I choose what to eat, how to balance different food groups, what things really ARE unhealthy and what is a fad. Are carbs bad for you? Is sugar? Are protein shakes something people should really be drinking? I really actually don’t know.

I wish there was a scientific diet. That tells me what to eat and in what quantities. And is healthy for humans and will help me lose weight and is sustainable.

I feel, so so down about myself and my body. I want to feel fit and healthy. Please help!! Please don’t judge me for being so overweight and stupid. I know I’ve failed but I need help.

It’s hard, especially when you’re busy and you have a young baby. But really have a look at what you’re eating. Try something like this, not the best diet ever but quick and easy, and if you do a bit of exercise each day too you’ll lose weight.

Breakfast: plain porridge. If you don’t have time in the mornings try the original porridge pots (not the flavoured ones)
Snack: banana
Lunch: salad (cut up cucumber tomatoes avocado leaves small bit of cheese like feta and some lean chicken or turkey meat)
Snack: carrot sticks and hummus or an apple
Dinner: small portion of a normal meal (spag bol, tomato pasta, fish and veg etc) then add an extra portion of veg or salad on the side

If you feel like dessert get low fat yoghurt pots, low fat choc mousse pots or low fat frozen yoghurt.

Simply put. Calories in has to be less than calories out. Work our your basal metabolic rate- how many calories you need (google to find a calculator) according to how active you are and start from there. My fitness pal free app is great for tracking calories and working out your macros for you (fat, carbs, protein).
Remember carbs are turned into sugar so choose carefully. Unless you’re really active you won’t need many. Switch to brown pasta, rice, smaller portions of them. I would try and keep bread for the occasional treat. Instead of 2 scrambled eggs on 2 toast try 3 eggs on 1 toast etc. Protein and fat will fill you up. Less carbs on an evening as you’re going to bed you don’t need them for energy. Bulk out dinners with more protein and veg. Porridge or eggs for breakfast - scrap cereals. Full fat yoghurt will actually keep you fuller for longer. If you’re very big the weight will come off quickly to start with then you can consider exercise to tone up. Good luck!

Start with eating real whole food. No junk, processed food. No sugar. No sugary drinks. Read labels.

Eat meat/fish/poultry + non-starchy veg.

This should set you to a healthier eating habit. Your appetite will be suppressed (as long as you don't cheat). Then you can be stricter afterwards if you like.

I would try to learn a couple of easy go to recipes - such as chilli it bolognese - which you can pack full of veg and good stuff but freeze in sensible portion sizes. I struggle with diet plans as it seems complex but in reality if you generally have the same thing each week it doesn’t have to be so bad.

I rate my fitness pal - really helps to understand what you are eating, portion sizes and balancing protein/carb/sugar etc. It gives you a pie chart so you can see what you have (and tells you what you should have)

Don’t bother with protein shakes unless you either want to gain weight, use as meal replacement, or are advised to by someone who knows what they are on about. You risk just taking on a load of extra calories without filling you up. Best thing is aim for 3 proper meals of good food.

Good luck, my personal problem is the sugar spiral - I crave it, eat something sweet, then half an hour later want more as the spike wears off. Incredibly hard to break and I keep convincing myself tomorrow I will be better.....

Take care xx

You could start by increasing your fruit and veg intake and start planning what you are going to eat with those first. I'm having some success with my fitness pal, as it has made me look at what I am eating.

Get your shopping delivered and only order healthy things. Full fat in moderation is better than low fat as pp have said.

And eggs are your friend here.

Have you looked at the Low Carb Bootcamp info on here? I found it really helpful

I was diagnosed as diabetic a few years back, and had to majorly overhaul my diet. Cutting out sugar was a massive shock to the system, but I now mostly eat a wholefood diet - lots of veg, small amount of fruit, lots of lentils/beans/pulses and the odd bit of goats cheese as a treat. I love Skyr protein yogurt and most are fairly low in sugar. It's good to set a good example to your DC about food too.

Not having junk food in the house is the biggest thing for me. If our DDs (young adults) want snacky food, they buy their own and keep it in their rooms.

We've also got a very very active cocker spaniel, who gets an hour/hour and a half walk in the morning and a 30 minute one in the afternoon. That has helped massively and makes you get outside whatever the weather.

Taking it in small steps really helps, but just even realising you have to make a change is a great start .

Congrats on being a mum @minniemummy0 . Now you ask if there is a scientific formula to drop weight. There is ... get to a dietitian who will tell you how many calories you need and don't exceed it. Add in exercise, (get a sweat on.... sorry) walk everyday, everywhere with LO, then once you get more confident find an exercise you enjoy. Follow Robbie Thompson on instagram, he has some great tips on good calories and bad calories !
So for example I stick to a diet of 1200-1500 calories every day. And work out to burn 300-800 calories a day, 6 days. I'm not saying you should do this, but's it's the formula that works for me. Good luck OP ! You've done the hard part

Portion size.

I'm in the fortunate position of being naturally fairly lean (genetics definitely help!), but I recently compared my eating habits to a friend who is VERY overweight and there is a discrepancy that not even good genetics could override.

Said friend claims to eat 'really healthily', but comparing my average portions sizes to hers was like night and day: I go for 'a fistful' or protein, (I'm a veggie, but the same rule applies to animal proteins), carbs, and the rest of the plate is veg. So about 1/4 protein, 1/4 carbs, 1/2 veg. My friend's plate was closer to 3/4 carbs, some protein, some veg.

(Remember that alcohol is also carbs, so if you're fond of a glass of wine or a beer in the evenings, try skipping a day or two - that will reduce your calorie intake significantly over a week)

I have a desk-bound job, but do a lot of sport and exercise and walk a lot, too, so my CICO ratio is balanced.

The BIG and relatively easy changes you can make are to a) look at your portion sizes b) what they consist of and c) up your activity level, even slightly. It will all pay off.

You have made the first step in wanting to make a change. All strength to you.

Eat real food.

9 portions of fruit and veg- so that’s 7 plus 2. Fruit is ok, but high in sugar so limit it.

No more sugary, fast crappy options

Breakfast- One of these
Museli and berries with Greek yoghurt
Scrambled eggs with wholewheat toast
Porridge with banana
Wholewheat toast with peanut butter and banana

Lunch-one of
Couscous salad
Any salad, lots of fresh green veg and a simple vinegarette
Tuna nicoise
Smoked salmon with oat cakes and Boursin
2 Eggs anyway

On the side a bug bowl of crudités, some home made hummus or broad bean and mint dip

Dinner-
Big piece of lean protein, big portion of salad or green veg. Small amount of carbs, the size of your fist.

Litres of water, herbal tea

Snacks-
Large crackers
Radishes with ricotta
Olives
Small
Portion of Pickles (cornichons etc)
Small Freddo

Make one small meal change every few days and walk as much as you can.

Deciding you want to change is the biggest step!

It's all about respecting your mealtimes and your food. Turn off the TV, eat slowly and realise when you're full.

Full fat versions all the way.

Rather than thinking about eating well once I'm preparing a meal, I think about it once at my weekly shop, then I don't worry for the rest of the week.
90% of my shopping is fruit/veg/meat/fish/cheese/whole grain rice/milk etc
I fill the smaller separate section at the front of the trolley only with any processed stuff.
Don't have crap in the house is the only way for me, otherwise I cave of an evening.

I think one of the most important things is accepting you're going to be a bit hungry and not seeing it as the enemy. Also, look at how many calories you're consuming in drinks as it's easy to use a lot up there. I'm trying to gain weight and liquid calories are the easiest - when losing weight cutting those out can see quick results.

I'm not a dietician but I am a slim medic. Lots of good advice on here.
You just need to change what you eat totally, no small task, rather than deliberately diet by the look of it. I think anyone would be obese on the food you have been eating. Try quitting the fizzy drinks first and go to water or tea etc, avoid juice or sugary coffee or chocolate.

THen Follow some of the advice here e.g. No processed food, protein, fruit veg dairy even carbs. Just no junk.

The sooner all food is labelled the better. Even if you pick up a pack of sandwiches for lunch there can be three times the fat or calories I need one pack vs another, and you might not even prefer the 'unhealthy' one. Knowledge is power.
Ask your gp to refer you to a dietician

Can you seek help from a dietician through your GP? If not it may help to look at your diet now and see where you can initially make some small changes. Portion sizes is another thing to look at - I used to fill my plate but now I've stopped this now.
I found I was eating a lot of bread and lots of biscuits, chocolate etc, I've recently swapped to fat free natural yoghurt with fruit for breakfast. I buy tubs of frozen fruit and just defrost them the night before, add some porridge oats mix together and it's done. I love it and I'm not a massive yoghurt fan, but it's really filling. I allow a treat for breakfast on Sundays.
I try and have another piece of fruit before lunch.
For lunch I've swapped to soups with a couple of crackers /salad-with a little ham, chicken or tuna etc. And some fruit/yoghurt.
Then for dinner I have chicken, turkey or fish with veg and a few potatoes for example or Some pasta with a homemade sauce.
You mentioned weight watchers, i have done it in the past (never lost my baby weight after my children)and I still have a couple of the old recipe books. I sometimes cook from those even though im not following it now. May be even if you don't follow their plan, perhaps eat some of their food - I actually love their tomato soup and their yoghurts !! Some of their treats are fab too. And obviously cut out the crap - we all know what it is!! Have a treat by all means but not everyday.
Exercise - start by having a walk everyday, great to get you and baby out the house and great weather at the minute - plus it's free !!. I've made some small changes, taken up some light exercise and lost 5lbs in a month, it's not a massive amount but i already feel better and healthier and for me this is more of a lifestyle change than a diet. Good luck.

Also - fats don't make you fat. A diet high in 'good' proteins and fats will leave you feeling fuller than attempting to survive on grass and twigs! Low-fat processed foods are crammed with sweeteners and fillers (empty carbs) and will only leave you feeling hungry and annoyed.

Eat less good stuff and you'll better and lose weight. ;)

I mean eat the protein, fruit veg. Avoid the junk and processed food. And take aways, they are never good unless its sushi!!

I was diagnosed with an autoimmune condition some years ago. I read up on it and cut out wheat and simple carbs. The weight just fell off. I eat all fresh and nothing processed as anything too processed sets off my condition, so cutting out all processed meant I wasn't trying to work things out and doing mental gymnastics in the supermarket. I will occasionally have something like chocolate or crisps but very small amounts and not often. The first few days were the hardest as I craved sugar and sweeties, now I don't think about them.

Eat food that your great grandparents would have recognised i.e. as little processed stuff as possible.

You recognise your diet is rubbish so make changes.

Reducing carbohydrate intake works for most people and is easy to do without feeling deprived or hungry.

You can google the low camp Bootcamp threads on here. They are amazing!

My good tip is when you're hungry between meals, first, drink a glass of water, then eat fruit (a bowl of fruit salad, make a big one every couple of days and dip in to eat as much as you want) and a handful of nuts.

@monkey42

I LOVE sushi.

I don't eat meat or fish (so no sashimi for me!), but veggie sushi is delicious - avocado, cucumber, radishes, egg etc - is yummy, and learning to make your own is great fun, too!

You don't need to go to meetings to do Slimming World, just look up their recipes online, making substitutions where possible (eg fat free yoghurt instead of cream in meals, and there is a delicious lasagne recipe). Oxo roast potatoes are to die for. Always use spray oil instead of oil. I try to have only one slice of good brown granary bread a day instead of the toast and sandwiches I was having. And try to make sure at least a third of your meals are fresh veg. Cut out fizzy drinks, cakes, biscuits. Walk more and just generally try to be more active.

I think there are some companies ( dietchef?) that deliver a week’s worth of meals and snacks so might take some of the stress out of it for you.

An easy way to start is to look at your plate and check that two thirds is veg. Each day your diet should be 2/3 fruit and veg overall.