To ask you to help me lose weight

[iwashappyonce]

I have to. I'm huge. I need to drop at least three dress sizes and even then I'd probably still be classed as obese.

I've downloaded the NHS weight loss app. I've ordered some scales, they come tomorrow.

That's as far as I've got. I suck at this.

Don’t go into as an all or nothing because you’ll crash and burn and fall off the band wagon big time - it’s human nature.

I did weight training and low carb. I went down from 16 stone to around 11.

Make health based decisions to start off with - simply up your activity, walking is fine, and focus on 2-3 healthy meals a day, a small snack here and there is fine. If you’ve had a poor diet you will probably start to lose weight just doing that. You’ll have to adjust as time goes on, but you’re drinking almost 1lb worth of calories per week in the coke, so giving that up should set you on the right track alone. Also, just start, don’t wait for the right day, or until you’ve been shopping. You can make your next choice a better one immediately.

Consider supplementing with chromium. I am skinny, but have been hovering for years in the pre diabetes range (genetically predisposed) and it absolutely kills your craving for carbs. I took 200mcg of Chromium GTF.

OP how do you think you should lose weight?

Small manageable changes op, start small, keep it realistic as you need to keep it up long term and you'll need patience.
See it as a long term goal not a quick fix.

I.e if you like bread don't give it up but work at cutting it right back so you can still enjoy it, if you like soda don't quit but swap sugary ones for fruit juice and soda water.

Good luck op.

16/8 the weight just falls off and it reduces your appetite effortlessly.

My fitness pal app

Weigh and log EVERY calorie. I am astounded by how many calories you can accidentally consume even if you think you are eating healthily. It helps you make better choices.
Good luck!

You will have a caffeine addiction drinking that much coke.

You will get side effects from withdrawal from that even before any weight loss issues.

So I’d try to wean yourself off the caffeine first then you will be in a better place to start on the weight loss.

Just to add, yes fitbits will help as you can keep track of activity levels, just increasing steps gradually will be a great start.
Better this first than jumping in to the gym etc as again you want to work towards an activity level you will realistically keep up long term. Walking more is probably the easiest thing to keep up.

Changing what you eat is a great start but you have not mentioned excersise OP

I was a size 18 in January this year.
I stopped drinking 2 lattes a day and massively reduced my portion sizes. I also excersise. Not a gym mind I hate proper excersise but I started walking to the next bus stop on a morning and getting off a stop earlier. I use the stairs not the lift or escalator. I go for a 1 hour walk every weekend.
It's taken 9 months but I am now a size 12-14 I have not made drastic changes to my life style as in I have not completely restricted myself and I am much happier and fitter.
You can do it OP.

I recently went vegan and the weight is falling off me - could be worth a go?

You don't need a fitbit, you can get a free step app on your phone. The one I have is brilliant, it cheers when I hit my target and encourages me to increase my target if I hit it consistently.

One of the most important things imho is to make changes you can maintain for ever. I can't do super strict diets because once I know I can't have something I need want it so bad I actually ended up crying.

For me none of the highly restrictive diets worked. Calorie control did. I could have anything, but only in certain amount. You learn very quickly to make the right decision when you faced with kit kat v salad😂
Now I just control my portions. Already managed to get them third smaller. I've never realised how big our modern portions were until I visited my family and saw the old plates... Shameful...
If I need snack, I have a carrot. Or cucumber with dip on a side. Or an apple. Big fan of veg here. And I got really patterned plates so they don't look empty at all.

Food prep. It's so good! If you have food ready you are less likely to eat crap even on a busy days. My freezer is stocked with homemade ready meals. Also helps with portion control.

Weight loss is slower but I know that i will very easily maintain this for ever.
I also have a secret treadmill.

Have a look at the Trim Healthy Mama way of eating - loads of yummy food and you don’t feel deprived. I have an underactive thyroid and it’s the only way of eating that works for me. Others I know have had great success with SW or WW, but they don’t have wonky thyroid 👍

For me I gave myself a month to stick to the calorie limit I was “allowed” on my fitness pal, which made it easier to stick to it especially when I felt really hungry. I would think - I just need to stick to it for one month. I lost one stone in that month . I had a break over summer and I’m starting another diet month now - hopefully it’ll then be two stone! Seems less overwhelming to do it like this.

I've lost 15kg over the last three months and it's not been that difficult. I've got a fitbit and try to always walk those 10,000 steps a day; I've started drinking a lot more water--I always have a big drink when I start to feel hungry. I've stopped eating sweets and chocolates, I've stopped drinking alcohol. But the most significant change is that I've bought myself much, much smaller plates and at every meal I serve myself a much smaller portion; and I take ages eating it, chewing every mouthful for ages and being as mindful as I can about what I'm eating. It's working well. You can do it too. And you'll feel so much better without the extra weight.

SW definitely works if you don’t have a thyroid 😊

Oh and the REALLY important thing which rarely gets a mention.

SLEEP

Hello @iwashappyonce come and join us here It’s a great bunch of ladies all into healthy weight loss and healthy lifestyle. You are more than welcome and I know you can do it!

Good on you OP. I have put on 2 stone since around last Christmas & as I’m only 5ft 2, I know I can’t put on anymore. Luckily I hung on to my bigger clothes! For me, booze is the killer. I quit for 7 years & really wish I hadn’t started again. If you drink, try to cut down as alcohol can stimulate your appetite. I crave junk food after wine! Keep a food diary & be brutally honest, then see where your weak spots are. Have a proper protein based breakfast. When I have bacon, eggs & wholemeal toast, I’m not tempted to snack & it keeps me satisfied til lunchtime. Be kind to yourself & remember it’s a lifelong change, not a quick fix. If you’re not used to exercise, start small & build up. I do bugger all at the mo & come up with every excuse under the sun but I know how much better & more toned I can be if I do even a little bit of exercise every day.

Placemarking..these suggestions are great 😀

Don’t just stop the coke of fizzy cold turkey as you will give yourself hideously bad withdrawals, the sugar in it is so addictive it’s horrifying what it can do. I used to drink tons of the stuff and when I just stopped I made myself so poorly, best to wean yourself off over the course of 2/3 weeks and make the switch to Coke Zero if you’re like me and absolutely love fizzy drinks lol!

I did slimming world for a bit but found it all really confusing and hated the group shaming, now I prefer to calorie count with an app at home I use nutracheck caloric counter it’s free, and I bought a cheap second hand activity watch with tells me how many calories I’ve burned. I did that for about a month then gradually introduced workouts at home I just do them in my living room o use the Madfit YouTube channel she’s lovely and has at home no equipment workouts.

For food I generally try to have a good amount of protein carbs and veg per meal so half plate of veg third meat third carbs, don’t know if that’s the done thing but it’s worked for me. There isn’t any food I don’t allow myself to have I just use better common sense and better self control so two jammy dodgers instead of 12 like I used to eat in one sitting 😬 I make sure to snack on filling things too like hummus or boiled eggs so I’m never hungry.

The pinch of nom book is good and quite cheap on amazon.

So far I’ve lost 10lb which doesn’t sound loads but it’s come of healthier than crazy crash dieting that is so before.

Some tips:-

• Plan
• Calorie Count
• Log everything via an app like MFP
• Protein at each meal
• Fibre
• Fresh foods
• Drink plenty of water
• Get in the right head space.
• Sleep
• Eat a balanced nutrient dense varied menu. I myself favour low carb Mediterranean type foods.
• Don’t deprive yourself.
• Set mini goals to aid motivation
• Don’t be hard on yourself if you slip up.

Hope these help. :)

I was really lazy to start losing weight. But little things like getting off the bus a stop earlier and walking home, not eating after 5pm, cutting out snacks and portion control helped alot. Once I saw my tummy going down and the scale needle retreating, it gave me a boost. I did more cardio, started lifting little weights at home and now I'm in the gym amongst these burly men deadlifting 120lbs (a record for me). Good luck on your journey to fitness! And think of the new wardrobe you can splash out on at your goal weight!

Have a look at Joe Wicks (his books and YouTube). No need to sign up to anything. I reckon he's some sort of wizard because I managed to shift two dress sizes in 3 months without being hungry! None of this syn-ing stuff either.