To ask how to loose weight when diet clubs...

[MrsElbadrama]

Make me want to scream with rage?!

No Sandra I don't care that you eat 17 muller lights a week and yes I hate you lady on the end who's eaten a Chinese 3 times and still lost 5lb.

I hate diet culture, I hate that it mostly preys on people's insecurities and mostly leaves you feeling like crap but I also for the sake of my health want to lose 3st and I really struggle.

apples
It really depends on how fat you are now - I can eat 2900 calories and still be in deficit because I’m so fat. So for me today is fruit n fibre plus coffee at breakfast, soup with bread/dairylea crisps and apple at lunch, mince pasta bake for dinner (family meal, no separate cooking), and once I know exactly where I’m at this evening, I’ll eat whatever I need to make sure I meet protein/fibre goals (usually cereal, fruit, yogurt) plus a bar of chocolate.

The chocolate was the starting point of my planning. I’ll probably go for a quick walk after dinner too because I’ve hardly got off my arse all day so far (desk job/children etc).

So for me a typical day is a mostly veg and protein (from yoghurt) smoothie for breakfast straight after a 6am class. Then maybe a scrambled eggs or a protein beans pot from pret around 11, lunch would be a salad or sandwich again from somewhere like pret or Leon and then dinner is usually chicken or tofu with lots of veg and either rice or pasta. If I’ve got enough calories left (I normally have around 200-300) I’d have some halo top ice cream or fruit or a choc muffin depending on which macros I still need to hit.

The only non food things I eat are occasionally I’ll add protein or fibre powder to my shake if I know I’m not going to hit a macro but I’ll try to hit with chia or nuts or fruit before resorting to that.

I do 12500 steps a day, one 6am weight lifting class (which isn’t on the plan) and then the team RH workout when I get home.

It might seem like you can eat whatever and fill yourself with junk but you have to hit those macros every day and that’s what stops you eating nutrient poor foods. I meal plan every night for the next day so I know exactly what I’m eating and that I’ve hit my targets. It’s only nights where I might be out with clients that I can plan for but then I just try to pick the most suitable thing

A typical day for me is 1 slice white toast (counted as part of my 20% non nutrient dense allowance) with beans, chia seeds and 20g cheese, lunch is a portion of what a had for tea the night before, tea is stir fry, pasta, casserole anything really as long as there's plenty of protein and carbs. Snacks I have 40g peanut m and m's and a fibre bar.

Siameasy sorry if it came across in my post that you could eat anything as long as it fit your cals, that is certainly not what they teach! Your calories are made up of macros so you have to eat the right foods to hit those macros but you can fit some treat foods in there to stop you bingeing from cutting them out altogether. For what it's worth I never buy 'low fat' or 'low cal' versions of food always the full fat versions etc.

Obviously it won't be for everyone but but all I can say from my experience is that my therapist was trying and failing to tackle my binge/emotional eating but since starting team RH I have only binged twice in 8 months, and no longer emotional eat. I'm not sure exactly clicked in my head but Richie is very motivational and REALLY knows his stuff.

Sorry a few typos in there

Plus exercise wise a do 10,000 steps a day and try to go to the gym 3 times a week to lift weights.

Today I’ve had a Moma seeded porridge pot and a banana for breakfast. Two cups of tea with milk. Lunch was a coronation chicken sandwich from Boots and a protein bar (I usually bring my own sandwich and have fruit/yoghurt). Dinner will be salmon, stir fry veg with noodles and Skyr yoghurt and raspberries afterwards. Team RH - healthy food, high in protein and fibre, 1800 calories.

I’ve done 14,800 steps and a BodyPump class today.

So the idea then with RH is you log everything specifically on MFP so it works out how much protein / carbs / fat you are having and you have specific amounts you have to eat - so it must be nutritionally better than simply counting cals as it ensures you get the nutrients your body needs. Then you add a bit if exercise. Makes sense

I think @TooExtraImmatureCheddar 's food diary and exercise plan is what I'd love to aspire to! The eating plan is similar to my (infrequent) 'good days' but I fall way behind on the exercise. Will def have a look though.

Yes, that’s it apples. It feels really sustainable. (I’m two months in, haven’t binged at all, not even a little - better yet, haven’t wanted to.)

When I started out using my FitBit to help me lose weight, I did NO strenuous exercise. I set my target at 5,000 steps a day, with 30 minutes of activity (walking in my case), which is completely manageable. I have dogs and instead of walking them to the park and letting them run around while I stood still and chatted, I made sure I kept walking during that time.

I kept my step count there for a good few months, then upped it to 6,000 a day... then 8,000, and i'm now at 10,000 a day. I don't go to the gym or do any other form of exercise, but I am a very brisk walker now (up from 3mph at the start to about 4.5mph now).

I also took a week off work to help me kick start my 'healthier' lifestyle, which was really just eating unlimited veg and protein, and limited (but not excessively limited) carbs (I was prediabetic and was told I'd be on medication by the end of the year... this is what triggered me to start trying to lose weight). This REALLY helped me as it snapped me out of my usual routine (sit at a computer all day).

Good luck!

I wouldn't use a diet club, or anything where you have to pay money. I have been using the free version of my fitness pal since June and it has done wonders.

I’ve recently got for my mum one of those Garmin watches that measures heart rate etc so she can count her calorie output alongside using my fitness pal. I don’t know if that would help you to compare the two.