To ask how can I lose weight without dieting?

[fieldsofdaisies]

I am so fed up of being on the diet-binge cycle. I have tried several "diets" including calorie counting, intermittent fasting (5:2), trying to eat mindfully/intuitively. It lasts maybe 4-6 weeks and then I go back to eating how I always eat which is large portions of unhealthy food with evening comfort eating of crisps, chocolate and ice-cream. I measured my BMI and I was shocked seeing that I am now classed as obese. I knew I was overweight but I didn't think I was obese!

Whenever I think about losing weight it always creeps into being too restrictive and strict which perpetuates the diet-binge cycle. I am so bored of being on this cycle.

Has anyone managed to lose weight in a sustainable way? I want a complete lifestyle overhaul.

Not sure if this is helpful but when I've tried to lose weight I've centred every meal around veg and the other items are secondary.

Find something you love - for me it's Greek style salads with loads of beautiful fresh ingredients, olive oil, rock salt on the tomatoes, cucumber, green peppers, a bit of feta crumbled in and loads of oregano.

Sometimes I make one with basil and mozzarella and loads of salad. Or I add tuna.

I also make a delicious salad with butternut squash and small bits of baked ciabatta in.

Basically I find these a joy to eat. You have to enjoy it otherwise it's impossible to stick to longterm.

Are there any healthy meals you enjoy that you can build on?

No big changes, look to get healthy not lose weight. Change one thing this week and one thing next week then keep those up for another 2 weeks the. Make 2 more small changes.

If you drink full fat fizzy juice cut from 2l a day to 330ml. If you eat a bag of crisps a day, change them to curly fries which are under 100 calories or have half a packet a day. Aim to walk 5000 or 10000 steps a day whatever would be a change for you. Or do one press up every day or walk one fast mile every day.

Change one food habit one exercise habit, or even start a journal. Be more mindful. A god book is 101 ways to lose weight and not find it again by Scott Baptie and also follow the fitness chef on Facebook or Insta and you will get tips on how to eat the same food but for less calories.

Good luck

Conscious snacking isn't a problem for me - eg if I'm hungry and a meal is not easily available for whatever reason, or because I am doing lots more exercise than usual (long run/hike).

My big problems are boredom eating, where I acknowledge to myself I'm not actually hungry and am in fact bored but go and prowl in the kitchen - this is generally worse when frustrated in some way (kids' behaviour particularly bad) or just snacking when I'm passing through the kitchen. It's often mindless eating for the sake of it.

I will always have a weakness for treat foods, I have been having success through being disciplined so having 1 chocolate a day rather than devouring the box in 1 sitting - chocolate advent calendars (of the posh Lidl/Aldi type) worked well and I stuck to the rules without feeling deprived Also going for a quality without spending more approach - so one small bar of Godiva chocolate rather than a large bar or two of own brand or Cadbury's.

I will also struggle to "waste" tasty food and will tend to over eat at a restaurant or if we have a nice take away. My only solution for that is to have them infrequently (thanks kids) and try to more or less balance the calories over the week.

As far as "eating back" burned calories after feeling really dreadful on a day when I did a fast 5k and a 4 hour walk I will eat what is "earned" on deliberate runs or any walk over 2 hours including lots of hills. Would never eat back general steps or short non- strenuous walks!

Serve yourself portions. Only eat half and eat slowly. I lost a huge amount of weight doing this

OP, it really is calories in, calories out.

Though this article explains it a lot better. www.healthline.com/nutrition/calories-in-calories-out#weight-loss

Some foods can cause insulin resistance, and some people have a naturally high level of insulin resistance anyway. See: diabetes and PCOS.

Thyroid issues can make weight loss slower, but the physics is the same. You can't put weight on if you're not eating the calories to do so.

A professor did a study where he ate nothing but twinkies, but limited his calories. He still lost weight, but twinkies don't contain the nutritional sustenance needed to remain healthy. That diet also likely made him build up an insulin resistance and so making sure the calories you're eating aren't empty calories, ie. Shit junk food with no benefit to you, does really count.

Personally the keto diet is the best. Not because it's a diet but because it is a lifestyle commitment and change, and also tackles insulin resistance.

You also need to know YOUR specific base metabolic rate, Ie sedentary calory burning rate, and then you need to account for the exercise you do, and make sure your calories in are lower than the calories you're burning.

There's no other way of losing weight.

Great thread op, thank you.

Personally the keto diet is the best.

That is debatable, surely?

It's not actually that good to avoid all carbs, which is what keto is. There is plenty of science showing it's not healthy. We actually need some carbs to help burn the other food we eat.

OP, I know it's easier said than done, but learn your triggers and stop buying the foods you binge on. Your body is probably addicted to sugar and quick fixes. I buy crisps once a year to have on Boxing Day with the cold meat and salad. I love crisps but they are empty calories.

Same for all the other 'junk' stuff.

I'm not fully sold on this idea of 'avoiding hunger pangs'.

It's quite normal and 'healthy' to feel hungry but the pangs do subside if you keep busy. Personally, I could eat at any time of day - I have a good breakfast of eggs but 3 hours later I could eat a horse. I try hard not to nibble and hold on till lunch time.

I think people who snack all day long get used to feeling full and constantly need to top themselves up with snacks.

It's really okay to feel a bit hungry. You aren't going to expire :) if you are desperate for food have an apple which is low sugar and low GI.

@JinglingHellsBells keto isn't zero carb. It's low carb. For most that's below 20g but some can go up to 50g of carbs and still remain in ketosis.

It's not for everyone but it's something my doctor has recommended for me, and the dietician also told me it's the best course of action for me.

There's also plenty of science saying it is healthy, like many things.

But regardless of keto or not, calories in calories out.

Thank you again for the replies. It has been really helpful.

I think I have made improvements over lockdown already. I have stopped buying the big family size bars of chocolate and instead buy multipacks of smaller chocolate bars that are 100-150 calories per bar and just have one. I think I need to now do the same with crisps and ice cream and just buy smaller packs. I can't not buy them as it will lead to me feeling deprived and then binging.

I have also learnt healthier recipes but my portion sizes are way too big. For example I make a chickpea curry but have a large plate of it when I should just have a small bowl.

I think I also need to start eating more in the day as I don't eat much and then in the evenings I overeat a lot. Yesterday for example I started with good intentions to be healthy and ate:

• Breakfast: coffee, two slices of wholemeal toast
• Lunch: a sandwich and an apple
• Dinner: I was starving so cooked a frozen pizza and ate all of it
• Evening: I was stressed and anxious (it has been a really difficult/stressful week) so I put a film on and ate half a share bag of crisps and a bowl of ice-cream.

However my attitude to food is so warped I don't even know if my breakfast and lunch are reasonable portions or too little? I look at my nieces and nephews and they eat more than that even the toddlers.

Dinner: I was starving so cooked a frozen pizza and ate all of it

This is why I have something in the middle between lunch at 12 and dinner at 7. Just small like fruit or ryvita with something. Maybe that could help?

OP - I think the ‘right’ amount of food at each meal is really personal. Some people eat a massive breakfast and then their meals get smaller as the day goes on. For me while I could easily eat a big breakfast (I could eat anything any time really) it makes me feel rubbish for hours afterwards so I normally have a homemade smoothie (no fruit, oat milk, avocado, cocoa powder and some other things - tastes like a chocolate milkshake) which I sip on throughout the morning and it stops me snacking. A sandwich or soup for lunch doesn’t satisfy me no matter how big but a rice salad with some protein in it does and I always have something sweet after lunch which seems to stop me going mad on chocolate and biscuits in the afternoon. Something like and Apple and peanut butter at 4pm keeps me going until my evening meal which I try to have no later than 7pm as otherwise I’ll go straight for the sweet stuff again. There’s more to it than that but I’ve worked out what properly fills me up and the times of day I need to eat. I think it’s a lot of trial and error but taking notice of how changes to what you’re eating make a difference. So maybe try a different breakfast for a couple of days and see if it changes how you eat in the evening. Planning and preparing meals in advance can make a big difference as does getting enough sleep.

@fieldsofdaisies I think youcould make some very simple changes that would help.

eg

breakfast- maybe 1 slice of toast but add in a boiled or poached egg to give you more protein and vitamins.

lunch - maybe ditch the bread (lots of carbs) and make a salad with some protein (cold meat, tuna, cottage cheese etc) and lots of veg- lettuce, watercress, tomatoes, peppers, rocket, small amount avocado. Apple or other fruit.

dinner-- Have lean meat or fish, lots of veg, plain yoghurt (full fat) berries, (raspberries or strawberries are good now), maybe a small portion of new potatoes ( 3-4) or tablespoon brown rice.

You do need to ditch the chocolate ! Buy a bar of really good dark choc- at least 70% cocoa and have 1 square a day.

Wean yourself off it!

ps your food example is really carb loaded and you are getting nowhere near your 5 fruit and veg or enough calcium. You are lacking in protein and that's why you are starving and filling up on refined carbs and sugar.

You could still eat something lovely like a bowl of fresh strawberries with some full fat yoghurt- Yeo Valley extra thick greek yoghurt is like double cream but not the calories!

I got as far as page 2 and the comments about crisps... and got this advert ... i don't typically buy crisps so it's not due to past searches. This is one reason why people find it difficult to lose weight.

Ps old pregnancy name from 10 years back when it was saving me from hypermesis

@Bellebelle Thank you for your reply. I think I will do a food diary for a week or so and try and be more mindful of what I am eating and how it makes me feel.

@JinglingHellsBells Thank you for your reply. You are right, it really is carb-based and not nutritious at all. I didn't really realise how much I have struggled with eating balanced meals since becoming a vegetarian until creating this thread. Before I could just have lean meat, vegetables and a small amount of new potatoes/pasta/rice and know it was pretty balanced.

I will try and eat boiled egg on toast or maybe greek yoghurt and berries for breakfast instead of skipping it. Lunch I may try and make a chickpea salad or something... I will probably leave dinners as they are but have smaller portions and try and have a side salad to accompany it.

@addictedtoharibo I have visit Devon and... Stop drinking supermarket £5 wine...

@fieldsofdaisies Pleased it helped a bit!

Just a few more thoughts- are you determined to be a vegetarian? I was, for a few years in my late teens, but when I went to uni and (long time ago!) it was catered accommodation, I found it impossible to carry on as there was hardly any choice. I now eat fish and a small amount of meat (but always free range as I can't accept factory farming) now and then.

I do think vegetarian diets can be carb heavy if you aren't careful- lots of pasta and cheese often!

The protein has to come from pulses and cheese/dairy if you are veggie so portion size is important as they can be quite high calorie.

Do you live on your own? If you do, can you do a weekly meal plan and a weekly shop- maybe online if that's an option? Get in a regular supply of fruit and veg etc.

Just as an example, my weekly shop includes (for 2 of us)-

apples, satsumas, bananas, strawberries, raspberries,(when UK in season) blueberries, avocado, tomatoes, salad, carrots, selection of greens either broccoli/savoy cabbage/cauliflower/ spinach, mushrooms, sweet potatoes, red/ green peppers, aubergine, cans chick peas, 1ltr Greek yoghurt, pkt mixed seeds....

In the freezer I always have peas, green beans and spinach.

Not boasting, so please don't think that, but from the above shopping list we manage around 5-7 fruit/ veg a day.

It's often helpful to at least plan meals 2 days ahead so you don't suddenly get hungry and resort to something 'junky'!

You might heard of the 'rainbow' plate or the 'traffic light plate' where the aim is to have a range of colours- like red/green/orange/yellow from different coloured fruit and veg. And to think carefully about anything white or beige (usually refined carbs with no value.)

Hope this helps and good luck!

Try noom. It can look expensive but you can do a free 2 week trial to get a feel for it. If you try to cancel at the end of the two weeks they discount your monthly payments too.

I've lost 5lb in 2 weeks that nothing else has shifted previously.

I do wonder though @ChooksAndBooks if following any 'diet' is a good way forward as the word itself suggests it's restrictive and short term, rather than a way of life.

I'd not heard of Noom but looking it up, the list of 'okay' foods is identical to the list I posted of our weekly shop. For me, it's not a diet, but just healthy eating and something we do all the time.

There's no need to spend money on some 'diet plan' following someone selling something that is basic healthy eating.

Glad it worked for you, but anyone can do the same without signing up to a plan (making someone some money!)

@WinnieLowCo yes to HF LC I lost 15 lbs in 6 weeks with using 18/6 as well changed my relationship with food completely and I’m 53 post menopausal amazing stuff !

@JinglingHellsBells

It's similar to calorie counting/logging, but the big difference is that they talk you through the psychology around food, the science around the likes of portion sizes and stress eating. It helps you to unpack the reasons why you are over-eating and gives you tools to help you stop.

So there is an element of logging but you also do less than 10 minutes of reading short articles and taking little quizzes a day to educate yourself and change your mindset.

*Diets don't work.

The only possible way to lose weight and maintain it is calories in vs calories out. You only lose weight when you burn more than you take in.*

This is a diet though.

OP try Eating Less by Gillian Riley.

It's similar to calorie counting/logging, but the big difference is that they talk you through the psychology around food, the science around the likes of portion sizes and stress eating.

Yes and that's what I disagree with. It's easy money for them. There are loads of self help books out saying the same ting, more cheaply.

I have never counted calories and think it's a bad way to eat well.

If you have a rough idea of what are high calorie foods- and anyone can find that with a google- and focus on putting loads of veg and fruit into your day's eating, you don't need to count calories.

That creates a dieting mindset which is not helpful and it's how the diet industry survives.

I don't want to diss what's worked for you, but as a concept, I think it's potentially harmful.

If your main issue is boredom and comfort (same for me), don't give it all up.

What you need to is break whichever association you have with the food, ie sitting down in front of TV immediately triggers the want for food to fully enjoy the programme. If that's the case, start with one night a week when you watch TV without food, and increase to 2, than 3 days.

Don't cut it all off though as it's important to seek some comforts but change what you go for. Think of food that takes longer to it. Putting some chocolate in the freezer will last longer. Have a sugar free lolly etc...
Take what you agree to have with you and out it in front of you so you break the habit of getting up to go to the kitchen for something else.

It's a number of such strategies that will mean a change to your habits whilst still getting some comfort so that you don't go back to the bad ones as soon as you think that you deserve to because you've been good for so long.

I agree with the comments suggesting cutting out sugar and carbs. Give it a go for a couple of weeks and ‘reset’ your body. Honestly it’s changed how I look at food completely. If I have toast/ cereal for breakfast I am starving by 11 and already off to a bad start. Try something like an omelette, snack on nuts and you will soon find you just aren’t hungry anymore. When you then reintroduce carbs you can tell the difference between hunger and a sugar crash.