To want to lose weight WITHOUT any fads or 'diets'

[Abneyandteal19]

So I had 3 kids in less than 5 years and my body has suffered. Put on weight size 14-
16 (lockdown hasn't helped) when I used to be 10/12. 5ft 5 and 78kg

I would like to be a comfortable size 12 as I feel this suits my shape.

However we have no money for groups, PT, fancy food/shakes whatever is the latest thing! Also really don't think I'd stick to point counting etc as by the end of the day I'm shattered! I really don't want to keep making excuses for why I can't do this but I'm struggling to get motivated on sleep deprivation and never a minute to myself!

Can you please give me your tips for making the whole - eat less move more actually work on a day to day basis??

Specifically struggle with finding time to make healthy food for myself especially breakfast which is chaos with 3 under 5!

Also struggling with my tummy pouch and how to shift it. Any exercise ideas?

I really want to do this- had a moment of looking back on a photo of me and the kids last week thinking it would be nice and I was gutted at how big I looked

So AIBU To want to lose weight/get fit without any fancy stuff?!

As you can see on this thread (and others) OP, everyone has a different way. You need to try few things and find out what works for your lifestyle and mentality. Don't get discouraged if something doesn't work. Take your time. You want to build good habits for ever, not just lose and then go back to how it was and end up in the circle of up and down.

Good luck!

Try going vegan, makes you more aware of what you're eating and I feel great on it! 😃(And no IBS or sinusitis anymore!!) Veganuary website has tips all year round.
The Game Changers on Netflix is good and Vegucated worth watching.

I'd be way heavier if I hadn't gone vegan a few years back.

Eat less . Drink less fizzy drinks. Walk loads.
Do Pilates for a stronger body. Put photo on fridge from years ago as inspiration and stop hiding behind " having kids made me fat" because they didn't. Ruining your body with stretch marks and smashed pelvic floor etc yes. But piling on the pounds was all you. The first step is taking responsibility op.

You're going to have to diet no other way out. Calorie deficit - doesn't matter how you slice the pie, smaller portions/cut out carbs/low fat/intermitent fasting whatever works for you, but if you can stick to 1200-1500 calories a day and can fit in some cardio exercise (at least 3 times a week otherwise don’t bother, but ideally 4). You’ll need to read packets and get your calculator out. I’ve gone from 83kg to 65kg in just under a year by doing this.

Lost the last stone and a bit in lockdown by really meal planning and sticking close to 1200 calories and by exercising 4 times a week without fail (sometimes 5).

I lost 70lb in 8 months and have maintained loss for a year. I do SlimmingWorld but basic concept is at least 1/3 plate veg each meal to cut down higher calorie food but still ensure you are full. Lots of protein and veg works for me. 3 decent meals limited snacks.

I'm another voter for intermittent fasting, stop eating at 8pm and only have water, black coffee or black tea, no sugar or sweetener, you will complete the biggest part of your fast whilst asleep. By 8am you have done 12 hours, aim for 16 hours fasting, 18 if you can manage it.
For exercise try Joe Wicks on YouTube, he does high intensity for beginners that you can do in your front room but dont exercise on fast days until you get used to fasting. I fast 3 days a week, that's plenty.
Also, go walking, download a map my walk app onto your phone, swing your arms and walk fast enough to make you warm and out of puff, build up to this.
Buy a kettle bell 9k ish again watch YouTube videos, look up how to do thrusters, goblet squats and kettle bell swings.
Try this 5 goblet squats, 5 kettle bell swings, 4 goblet squats, 4 kettle bell swings and keep decreasing until you are at one of each, time yourself and try to be faster next time, when you get used to it start at 10 of each and decrease down to one of each, that's tough.
Also, do squats and lunges in your front room or garden.
My OH is a fitness freak, he trains me, I lost 2 stone in 12 weeks.
When you break your fast eat something healthy, poached eggs on a piece of wholemeal toast and a piece of fruit or some nuts.
On the other days eat lean meat, fish, vegetables and a little carbs, carbs are not our friend!
Try porridge for breakfast but not the tasty stuff, plain porridge that you make yourself add a little honey or a scoop of flavoured protein powder or try fat free greek yoghurt with nuts and fruit sprinkled on top.
Good luck

Ps I forgot to add I'm 54 yrs old, so I'm no spring chicken!
Thought it might make you feel better to know that I'm not a 20 something gym bunny

I'm a bit confused by the intermittent fasting thing. Doesn't fasting slow your metabolism down? Something about the body going into starvation mode so storing more fat when it finally gets food?

I'm in the same position as the op. I was regularly attending gym classes last year and watching what I ate and I slowly saw my body changing for the better. I was comfortably a size 12 and sometimes a 10. Lockdown has been bad for me. I'm sedentary and I've been overeating. I'm now a 14 which is large for me. I've just started using FitOn which I really like - short routines (30 minutes max) with a good variety of exercises so I don't get bored - and I'm trying to control what I eat. I generally have breakfast, skip lunch and eat dinner (but I eat late, around 8 or 9 which I don't suppose is good for weight loss.

@AltheaThoon starvation mode only occurs if you restrict eating for too long, think days rather than hours. I agree with intermittent fasting, i don't eat breakfast, just lunch or even brunch if i'm hungry at 11.

It's a lot harder to eat a lot when you only have two meals to eat. Also, drink water and stop snacking on anything that isn't fruit/nuts.

Thank you everyone! This is so helpful!

I will try the fasting thing for sure and look up 15 minute exercising as a PP said I can't get out of it if only 15 mins! Basically an episode of Go Jetters right?!?

I do understand what you are saying that's it's my fault and not to blame the pregnancies but it's not so much the physical pregnancies but the combo of exhaustion, mental load, working, life/school/nursery admin means I'm literally so tired I'll eat to get a sugar rush etc. But I do realise it's a vicious cycle and when I've exercised regularly in the past I have felt better for it mentally.

Also agree with PP about the fasting- how does your body not store fat and know to burn it or is it a case of simply eating less overall during a 24 hr period??

Yes to drinking more as well, I only drink tea (no sugar) water and sugar free squash but definitely not enough of it.

Thanks so much!

Also an issue is DH is quite overweight with a sedentary job. Thinks the only way to lose weight is Atkins which I just don't get on with - not a big meat eater, feel so sluggish with lots of meat and cheese. Couldn't care less about red wine - pretty much tee total bar the occasional celebration.

He is reluctant to make the healthy meals and moans if they don't contain meat. Again he does cook so I guess I've fallen into a habit of eating what he eats? He will add butter sat etc to stuff and do huge pasta portions etc.

Is the answer to eat separately or how do I get him on board? I can't make him lose weight and don't want to go from that angle but the whole family can't be eating different stuff it's just not practical or affordable!

Is the answer to eat separately or how do I get him on board?

I wouldn't waste a minute trying to get him on board. You need to focus on yourself because he won't change unless he wants to. Perhaps him seeing you lose weight will motivate him. Ditch the sugar free squash, eat far less, eat real, healthy food, and keep moving. You'll get there.

Here's how I lost my baby weight - 90kg down to 65kg (size 10). I still mostly eat this way and I'm so much healthier in my 40s than ever before.

Number one is Attitude: losing weight is going to be a Pampering Experience and you're going to be a bit 'selfish' and allow yourself nice things. Spoil yourself!

Cut out sugar and fried food and white starchy stuff. Don't drink alcohol.

Buy good thick wholegrain bread just for you, keep it in the freezer, toast it one slice at a time (for when you want an egg, for example). (Spoiling.)

Get your protein up up up, it will stop you feeling hungry. Even your snacks can have protein! I love edamame.

Drink lots of water, if you hate this, buy yourself sparkling mineral water and keep lemon slices in the fridge, just for you. It really helps to stop false hunger pangs. (Spoiling)

You don't have to count calories, but it helps to have a list of easy things that you usually eat and just know roughly what they're worth. You can play with an app like MyFitnessPal or just Google.

I have never been a breakfast person, but I force myself to have lunch, so I'm not too hungry to wait for dinner.

Every meal is a PILE of vegetables (not potatoes!) and some lean meat or fish. Salads, stir fries, and so on. You are saving money on bread and sugary stuff, so DO buy lots of exotic fresh veg and that nice steak just for you. (Spoiling).

Having a plan every day for what you will eat is crucial - I poach a couple of chicken breasts at a time, so there's always the option of a chicken salad in minutes. I make a big batch of soup every week so I have easy lunch every day.

If you plateau, and you know your calories are really low, have a reset day. About once a week, have something carby, and fatty, and a lot of calories at once. It stops your body from panicking. My "refeed" meal is a Big Mac.

My easy way to a lean tum was buying one of those cheesy "as seen on TV" ab rockers (second hand). They do take the strain off your back and neck and make you do your crunches correctly.

My final tip is that I always mentally add "for the rest of my life" when I write out any habits I decide I want to build. If it makes no sense, I have to rework it until it does.

Good luck OP!

What littlecatfeet said. It works for me.
Think of meals as 2/3 vegetables, 1/3 protein. 'Good' carbs like oats or brown bread for breakfast only, never after 11am. Drink a lot of water or soda water or herbal tea. Avoid alcohol altogether, except for very special occasions. Cake or sweet food, only for very special occasions.

food is 80% of your weightloss. 20% is exercise, weights for toning, 20 minutes of HIIT for cardio.

In all that spiel I forgot another crucial thing - I was drinking multiple cups of milky coffee every day, and when I honestly measured how much milk I was getting through, the calories were shocking. My sleep quality was also dreadful.
I drink my coffee black now, with stevia, and only have two cups before noon. After that it's my lemon water or herbal tea.
I'm still a night owl (obviously!) but I sleep really well.

I also chew sugarfree gum which stops me being hungry and keeps my bored mouth occupied.

Eat less than you did last week

Repeat untill happiness or death

@AltheaThoon

I'm a bit confused by the intermittent fasting thing. Doesn't fasting slow your metabolism down? Something about the body going into starvation mode so storing more fat when it finally gets food?

I'm in the same position as the op. I was regularly attending gym classes last year and watching what I ate and I slowly saw my body changing for the better. I was comfortably a size 12 and sometimes a 10. Lockdown has been bad for me. I'm sedentary and I've been overeating. I'm now a 14 which is large for me. I've just started using FitOn which I really like - short routines (30 minutes max) with a good variety of exercises so I don't get bored - and I'm trying to control what I eat. I generally have breakfast, skip lunch and eat dinner (but I eat late, around 8 or 9 which I don't suppose is good for weight loss.

Fasting doesn't slow the metabolism. That's the brilliant thing about it. It's designed to speed it up slightly. We are basically cave men. If we were really hungry and had low reserves, the last thing the body would do is slow your metabolism because you could never summon enough energy to go catch something or dig up some roots. When you are fasting you feel really well and full of energy, especially once you are practiced at it - your body becomes adapted to burning your own stored fat which is perfect clean food as it goes. That's what it's designed for.

The thing that slows the metabolism is low calory diets that contain carbs.

The secret to weight loss is reducing insulin levels in the blood stream because it is the role of insulin to store food as fat. By fasting or going on a fasting mimicking diet (low carb/moderate protein/high fat*) you can get and keep insulin down and then your body uses the circulating glucose first, the glucose stored in the liver second and then finally after a day or so it starts on your stored fat reserves.

The calories in calories out thing is not true. You won't burn fat until you stop eating foods that promote insulin production because you physically cannot. The presence of insulin keeps the fat in situ.

*I have found this approach works just was well without the huge amounts of fat that keto dieters advocate.

Salad, oils, eggs, meat with fat. Bone broth. Steamed veggies (apart from spinach that should be cooked in water). Lots of interesting dressings. Nuts. Fruit in moderation as the fructose raises insulin.

If you concentrate on getting and keeping the insulin down you start to intuitively begin to feel what you need to eat or even if you need to eat at all. I also agree with the PP that it's important to concentrate on other areas of self care such as starting to look at other aspects of your appearance etc as the two go hand in hand. Make a journal of your weight, how you are feeling and what you have learned as you go along. It will give you a focus if you have a nice book to write in and keep you accountable.

Would husband cook from Tom kerridge? It’s low carb and obviously man friendly. I have a couple of his books. I also like both pinch of nom recipe books very family friendly. My favourite book is a SlimmingWorld one called take 5 - every recipe only needs 5 ingredients, there’s a new version out this week.

Disappointing to see how often 'skipping breakfast' and 'fasting' is being suggested.

Skipping meals leaves you tired, missing out on nutrients and more prone to snacking on shite food. You should still have a small calorie controlled breakfast.

Eat whole grain and wholemeal carbs and fibre.

Drink lots of water.

Cut down on booze

Purge your house and shopping trolly of unhealthy snacks. Choose fruit and other healthy options.

Be very wary of anything labelled 'low fat' as they are often stacked with sugar.

Exercise. Be it C25k, park run (when it is allowed again). There are some infuriating comments on MN at times about how little impact exercise has on weight loss. This is bollocks. Regular exercise improves your metabolism, makes you feel better, sleep better any burns calories. Join a local walking group or buy a cheap second hand bike, just get out there.

Be very wary of anything labelled 'low fat' as they are often stacked with sugar.

Absolutely. Anything labeled "diet" is usually actually quite bad for me! I am absolutely confident that my previous weightloss was hindered by me being naive and stocking up on diet snacks and low fat stuff. BS. The diet snacks just make me crave more so does low fat. Plus as pp said it's often sugar and starch🤷🏻

Eat less but of a proper thing. Have nice full fat yogurt, piece of nice cheese with veg, snack on these things, they satisfy more. Only thing I have low fat is one cheese for my pasta (and I checked what's in it)😂 And occasionally salad cheese because I like it's taste. Otherwise all proper full fat.

To lose weight you need to be in a calorie deficit- it’s literally that simple, no need to cut out certain foods or eat at set times. Check out The Fitness Chef on instagram (he has a book too) as he has some great tips and a calculator to work out how many calories you need to eat. Personally I find it helpful to track my calories on the Lose It app (similar to My Fitness Pal but I prefer it) I’ve lost 6kg of (second) baby weight, aiming to lose 15 to get back to my pre-baby weight.

Have a lot more green veg.
Ditch potatoes, rice, pasta, bread, cakes, biscuits.
Increase protein.
Eat lean meat if you eat meat. Ditch bacon/sausages/chicken skin.
No snacks.
Small portions except veg.
Avoid high calories salad dressings.
Weight train.
Exercise.

rice, pasta, bread,

Brown or wholemeal of the above is okay.

I'm vegan. I eat huge portions of food, but almost entirely vegetable or fruit based. I dont generally eat 'white' things, so mostly avoid potato, rice, wheat plus obviously no dairy. I have the most amazing massive meals and just sit at a good weight. It took a while to get into the swing of it, but now its the best I've ever eaten and I feel great. Very low hassle too.