Losing weight/getting stronger

[Sammie2510]

So in the last 10 years since my son was born, I have piled on weight and stopped exercising.
I'm 34 now. I dont feel comfortable in my own skin, but I also want to feel strong/healthy. I'm 5ft 3 and 12 stone 7.
I now work from home all the time, which means I have about 30 mins before logging on after the school run.
I have recently gone back to netball, which I love. And have decided in the 30 mins, to do some strength training on 1 day and then HIIT the next and repeat.
I'm planning on breakfasts to be
Porridge or weetabix
Snack (if hungry) some fruit
Lunch - this is what I'm struggling with as I don't have an official lunch break, so needs to be quick
Dinner is usually something like spag bol, or meat, potatoes and veg. (Pretty typical English dinners)
I do eat big portion and often leave myself feeling uncomfortably full.
I always have half a pack of revels (about 57g) once my boy is in bed.
Can anyone please recommend some small changes that will help me lose weight and become stronger. Or do I just need to be consistent with the exercise? Should I eat a bit more at lunch and have a smaller Dinner?
Any advice is appericated.
Thanks

I'm a bit shorter than you but was 12st 3 in June, have got down to around 10st 13 now.
I've gone for a really high protein breakfast with porridge in oatmilk, chia, fruit, peanut butter and sunflower seeds, flax seeds etc.
I rarely eat lunch any more, sometimes a piece of fruit or a lentil ricecake. I eat a good dinner and I'm very careful to measure any rice or pasta I take with it. Lots of liquids and a couple of pints of water during the day. The porridge for me is really crucial, occasionally I'll have avocado or mushroom with wholemeal toast but I almost crave porridge at some time every day.

If you're doing true HIIT you need to cut back to a couple of times a week; intersperse with some more moderate cardio (online Zumba or something). I found Jillian Michaels' 30 day shred (readily available on Youtube) really kickstarted weight loss and strength gain for me when I needed it.

I find high protein keeps me fuller for longer, so I would replace the fruit with hard boiled egg or maybe cottage cheese or plain yoghurt with the fruit?

I think if you are often uncomfortably full then you need to look at why you are eating like that--that sounds like something else is going on. If you can reduce that even a bit, then the weight gain will stop or maybe even reverse.

Sounds a great start OP. I'd maybe think about sugar intake - wheetabix is a bit sugary, and while I'm not against chocolate, having it every single day does add up - could you replace some nights with a healthier treat you enjoy? I like frozen berries heated in the microwave with a spoon of natural yoghurt.

How long do you have at lunchtime? Could you prep your lunch in advance? Make a soup, then stick in the microwave.

If you are working from home batch cook and freeze lunch. I have quinoa with grilled chicken in tubs in my freezer (I am the same weight/ height as you and I’m trying to lose weight too). I’m trying to focus on protein to keep me full.

I Have some sugar free werthers original in the cupboard for when I feel like something sweet after toddler is in bed.

Use a measuring cup if you aren’t weighing stuff, I’ll try to stick to a cup of rice or low carb noodles instead of pasta (groceries.aldi.co.uk/en-GB/p-the-foodie-market-soy-bean-spaghetti-200g/4088600119960 this kinda thing 50g is a good portion).

I find it easier to skip breakfast and focus on lunch and dinner. Having said that I am not a successful dieter atm 🙄.

@CallItLoneliness
Thanks actually I remember before having greek yogurt with berries and that used to keep me feeling full for ages. So maybe that for breakfast and a small lunch and then reasonable dinner. My main problem for feeling full is just greediness! So it's something I'm aware of, but probably need to actually do some work on it.
Is the Jillian one one u do everyday? Im sure I've heard of that one before.
Thanks for your reply!

@MMMarmite
Thanks for your reply. I dont get a lunch break at all, but I have time to warm something up, so that's a good idea. I do my sons lunchbox the night before, so should sort something for myself then too.
I know the chocolate is a really bad habit! That's my treat once my son is in bed, but yes should definitely try a healthier option, at least every other day!
Thanks

@Antsgomarching it's so hard to get back to healthy living isn't it!
I think I need to try a couple weeks of big breakfast, small lunch and then small breakfast, big lunch and see which is more successful and sustainable! Good luck!

My top tip especially for dinner, use a smaller plate. Cut your carb portion down and fill up veg and protein.

Definitely portion control is the way forward. I was 13st 5lb in late June and now 11st 10lb. I'm 5'8" so now back in to healthy BMI.

Basically down to eating a bit less at almost every opportunity - so eg one piece of toast not two, small flatbread as my sandwich at lunch rather than big slices, rice/pasta at dinner measured out and max 75g. Also veggie meals more often.

Really truly once you get into a bit of a habit with it, it becomes second nature and you realise that a bit less food is v manageable.

I also aim to do one HIIT session, one cardio and one pilates each week (not always achieved!).

How about you prep your regular dinner, same portion - but eat only half of it? Another half eat next day for lunch. This way you will eat smaller portions, and no extra cooking during lunch time. I honestly think small portions are crucial.

Hi OP,

Good for you doing this. I can 100% recommend your plan on doing HIIT and strength training. It has transformed my life and I love it. I was 5'4" and 12 stone. Am now down to 10.7.

Argos do the best weights. They are moulded so very comfortable and don't loosen with each move like those modular weights do. Also the best price.

If you get a kettlebell, try Kettle bells with Amy on Youtube. Free, amazing, all body workouts for 8 minutes. Do that for 2 weeks with an 8kg kettlebell and you will see the muscle ridges forming as well as feeling so much stronger.

I find dieting hard so prefer healthy eating. If you tend to eat big portions I strongly recommend filling up on stuff that is high fibre low cal. E.g. for the porridge breakfast, measure out just 30-40g of oats - which isn't much, and cook it with a big cupful of frozen blueberries or raspberries, a teaspoon of vanilla essence (which tricks you into thinking it's sweeter) and half water, half milk. That will give a big bowl of fruit porridge without the calories of extra oats.

With spag bol, make the sauce with a carrot, large onion and two celery sticks to start a soffritta, then add red, yellow and orange peppers, a courgette or two and a whole pack of chestnut mushrooms as well as beef and tomatoes. That way, you can have a lot of sauce without it being too rich. Choose big pasta shapes like rigatoni so that your bowl gets full with less pasta in it.

With other dinners, look to have at least three veg - peas, carrots, broccoli, spinach, chard, cauli etc - at least 150-200g of each - before you add carbs to your plate.

Drink lots of water. Infused with mint, cucumber, orange, lime, berries etc if you like. It does help stop overeating.

For snacks, pop your own popcorn with no oil and sprinkle with paprika, garlic granules (if you like) and sea salt. Or have a big bag of crunch salad on the go.

Buy a diet plate, you will be surprised at the size alloted to cards. Matalan, Next etc sell them for a few pounds though there are also expensive ones. Should help with portion control.

I think you’ve got a good plan here op. I would limit your carbs and avoid refined carbs (white bread/pasta etc) I don’t eat those at all Monday to Friday. Use a free app like My Fitness Pal to track and record everything you eat so you can see where you are in terms of calories, protein, carbs and fat etc. Swap out your revels for a highlights hot chocolate or a wispa chocolate mousse (my personal favourite & less than 90 calories) I also massively second Jillian Michaels, she’s my hero and I’ve been doing her workouts for 10 years. I usually do 5 days a week (it’s only half an hour so not too bad) and lots of her workouts are free on YouTube. If you get into it, she has an app too (around £80 a year to subscribe) which has all her workouts on. They get progressively harder so help you to progress. For weights, you can’t beat the middle aisle at Aldi!

A dietician recommended 'non exercise energy requirement' or something like that- basically passive energy burning. Standing to work, essentially. Whenever you would usually sit down, stand up.

If possible, a yoga ball when you do need to be seated, as that engages more muscles.

The only thing thst worked for me was giving up sugar completely and that includes white carbs and alcohol (although I do drink vodka and soda). I never eat bread, pasta or potatoes. No fruit. I've lost almost a stone and a half and my skin looks great no more big hormonal spots. Lots of energy and sleeping well. It's very hard to stick with at first though. I don't even think about it now.