AIBU to know diets don’t work but also need to lose 3-4 stone

[MoirasWigStand]

I’m the fattest I’ve ever been. 5’6” and weigh 14st 11. There is a reason, I had health issues last year which meant no exercise (even walking) for almost a year, as well as a period of time on steroids (which made me pile on weight).

I really, really, need to lose it now. I can exercise (although my efforts are pretty pathetic so far!). I started calorie counting and lost 6lbs in January, but it’s gone back on after a few stress do l weeks.

And I found it so hard. 1500 calories is so little food 😂. I clearly have issues with stress eating and bingeing. Also when ‘bored’ at home when wfh.

I need a massive kick up the arse. I know diets don’t work, I’ve read those books. But I really need to lose some weight, I’m disgusted in myself.

Can you allow yourself more daily calories (1700?) so that you don’t feel deprived. Portion size is key. I found having the same things for breakfast, lunch and evening treat helped. Every day I had a soft boiled egg with toast soldiers for breakfast, a salad with some protein (chicken leg/tuna) for lunch, what ever evening meal I fancied (within calorie allowance) and a chocolate bar last thing. Lots of herbal teas and importantly no treats kept in the house.

Just follow Davina Taylor and count chemicals not calories, I have managed to completely knock out my need for sweet stuff by cutting out all seed oils x

Yamalt I am hugely familiar with the literature in this area!

Diets DO work.

Maintaining the loss (embedding long term habits/lifestyle to do this) is where people fall down.

But it’s completely wrong to say they don’t work! Of course they do.

And I am well educated in the area of nutrient partitioning, metabolism more broadly and gut endocrinology and satiety, and so unless you work in the same area as me (in which case I probably know you) there is nothing you can teach me about this.

Maintenance is hard granted - but it can be done and many many people succeed.

Nobody is saying it’s easy either.

I think you need to get your head around it’s forever not a quick fix diet.
Aim for healthy real food, lots of protein & veg. Water. You will feel better eating this way. For me upping protein really helps eg I eat kvarg or skyr as a snack both high protein.
I do Slimming world which gets slated on here but is healthy eating it’s not muller lights, bowls of pasta and mugshots. New books out are very sensible on emphasising portion size. Basic concept is at least 1/3 fruit or veg each meal.
I lost 5 stone in 8 months (had gained a lot as bern seriously ill most of my 40s, steroids etc) I now maintain a healthy bmi.
I eat porridge, eggs, protein yoghurt for breakfast with fruit or mushrooms etc. Lunch omelette, homemade quiche, homemade soup, wholemeal pitta etc. Dinner something homemade around 500 cals I use sw recipes, slimming foodie, slimming eats, pinch of nom and jdseasonings. I do have a sweet tooth and have a small choc like a Kit Kat. Water. 10,000 steps minimum (sedentary job so have to go for walks to get steps in)
Good luck.

@Gigitree

Sorry OP I think where you’re going wrong is looking to mumsnet for advice. YANBU diets don’t work and it’s proven. I would say focus on health promoting behaviours rather than weight loss ones. I.e aim for 5 portions of fruit and veg per day, exercise regularly doing something you will enjoy, don’t smoke, drink in moderation etc.

So all of the people who have lost weight successfully? What did they do?

When did diet become a bad word? A diet is literally what you eat. It doesn’t need to have such loaded connotations of starvation and eating a cream cracker a day

What you are proposing is still a change in diet. You are endorsing portion control and increase in high fibre foods. A diet. Call it behavioural, but it’s just bloody semantics. She needs to change her diet.

Many of us are giving advice because we have ‘dieted’, changed our habits and it’s worked pretty well- thank you.

Slimming world is really good to try! I've been doing it for just over three months and lost nearly 2 stone so far!

You also get 12weeks free funded by NHS if you're bmi is over what it should be

I’ve gone from an 18 to a 10 over the last couple of years by doing Keto and then keto and intermittent fasting (I try to only eat between midday and six/ sevenish on a normal day.)
At first I didn’t calorie count (lazy keto) I just paid attention to the macros. (I aimed for 20g of carbs a day.) Later MyFitnessPal gave me just under 1500 cals a day, but that was easy with a lunch, a mid afternoon snack and a dinner but no brekkie/ late evening snacks.

Recently I’ve been on an all inclusive holiday, weddings etc, but I didn’t really put any weight back on. I got a bit bloaty but that went away. I think I’ve shrunk my stomach organ, if that makes sense, so even when I am eating pizza etc, I can’t fit as much in any more! My husband did the same diet and also lost loads and hasn’t put any back on.

Eating more veg and water can be helpful

I hear you. I’ve tried many diets and just piled the weight back in once I’ve fallen off the wagon. I’m also a stress / boredom eater, and had a really bad relationship with food, especially chocolate which I used to binge eat every day. I started Noom at the end of Jan, the difference is it’s not a diet, it’s a sustainable lifestyle change, with daily articles that help you examine your relationship with food, a coach and a group to support you. I’ve already “fallen off the wagon” with this, except I was told beforehand that this might happen, and I got back on the program a couple of days later, having felt fully supported throughout. I’m 10lbs down so far, and haven’t felt hungry yet.

I think it’s a case of finding what works for you, but whatever it is it needs to be sustainable. Good luck

If you are looking for support and if you can afford to pay a bit for it then I recommend Second Nature. It is not a diet, it is a lifestyle change (with a peer chat group, a coach, daily scientific background articles, recipes etc). UK based and NHS backed.

Slimming world. It is working so far for me. I'm 5'6 too and started at 14st 2 - now 13st 10 and progressing every week even if I don't try too hard. It's a lifestyle change to lose weight for good, not a quick fix

@waddlemyway

If you are looking for support and if you can afford to pay a bit for it then I recommend Second Nature. It is not a diet, it is a lifestyle change (with a peer chat group, a coach, daily scientific background articles, recipes etc). UK based and NHS backed.

There is published science here it’s true. But the quality of evidence os pretty low to be honest. And the overall losses weren’t great either.

You are much better off using a meal replacement style plan. Look to Uni Glasgow, Newcastle for their study (DiRECT), Oxford (DROPLET) etc.

All published with very good results - including a systematic review with meta-analysis when they compared them with almost all other types of macro-specific diets (I.e. high fibre, high protein).

You need a plan that also embeds lifestyle changes and offers a longer term management plan once you’ve lost your weight.

And if you really can do that, go and see a physician about getting Saxenda or WeGovy to help, although healthy eating is still required.

I need to lose about 6st. I'm the fattest I've ever been. I had Covid last summer, was on a ventilator for 2 weeks, during which time I had a stroke - 6 weeks in hospital, had to learn to sit, stand, walk, use cutlery, everything. I'm about 90% back to normal, but can't walk far or for long. Can't do Zumba like I used to.

A year ago, I did the Fast 800 diet - low/no carbs, no sweet stuff, only 800 calories a day. I was doing so well. I need to get on it again.

YABU Because diets do work done properly Your calories are far too low that’s why it’s hard. I weigh 10.10 and my weight loss calories are 1650 with 10000 steps a day. Have a look at TeamRh. Helped me lose 3 stone for a holiday and keep it off

No OP you're right, diets don't work. Lowering your calorie intake too much, fasting, silly diets like Cambridge, slim fast etc may work I the short term, but your body will eventually fight against the food restriction and your subconscious hunger will make you eat until you put all the weight you lost back on, and probably more.
Cut your calories to a sensible amount, maybe 1700/1800, up the exercise. This doesn't mean running marathons and spending hours in the gym, but generally just being more active. Walking more, doing more housework (2 birds, one stone), qmaybe a couple of classes. It makes you feel better, speeds up your metabolism etc.
The weight will come off slowly and you might not lose much at all at first but you just have to make your peace with that.

OP - Thea best diet, is the one that works for you, and that you can stick to.

Many people have success with Keto style plans or 5:2 eating.

Have you considered either of these?

Dieting is easy , I've yoyo 'd all my life and lost and gained stones. The formula is input v output , you put in less than you need = weightloss . The massive struggle is not regaining the whole fucking lot , and I'm shit at that part 100% .

@MoirasWigStand

I’m the fattest I’ve ever been. 5’6” and weigh 14st 11. There is a reason, I had health issues last year which meant no exercise (even walking) for almost a year, as well as a period of time on steroids (which made me pile on weight).

I really, really, need to lose it now. I can exercise (although my efforts are pretty pathetic so far!). I started calorie counting and lost 6lbs in January, but it’s gone back on after a few stress do l weeks.

And I found it so hard. 1500 calories is so little food 😂. I clearly have issues with stress eating and bingeing. Also when ‘bored’ at home when wfh.

I need a massive kick up the arse. I know diets don’t work, I’ve read those books. But I really need to lose some weight, I’m disgusted in myself.

I know theirs different perspectives, scientists ect that would say different but for me my plan would be

Eat foods that fill me rather than calorie heavy but still hungry afterwards foods.
Then exercise but more intensely e.g. Bike riding or cross trainer ect, as far as I'm aware walking burns off minimal cals

@Thatsplentyjack

No OP you're right, diets don't work. Lowering your calorie intake too much, fasting, silly diets like Cambridge, slim fast etc may work I the short term, but your body will eventually fight against the food restriction and your subconscious hunger will make you eat until you put all the weight you lost back on, and probably more. Cut your calories to a sensible amount, maybe 1700/1800, up the exercise. This doesn't mean running marathons and spending hours in the gym, but generally just being more active. Walking more, doing more housework (2 birds, one stone), qmaybe a couple of classes. It makes you feel better, speeds up your metabolism etc. The weight will come off slowly and you might not lose much at all at first but you just have to make your peace with that.

I refer you to

Purcell paper in Lancet 2014 which showed regain, without management, was NOT higher in MRP style diets.

You are wrong.

I also refer you to the DiRECT study, DROPLET study, PREVIEW study, where they show that the best way to lose it is MRP plan, but that you need to manage your losses properly.

That’s the hard bit and it requires long term focus and management.

Obesity is a chronic relapsing condition and needs managing for life.

You are spouting old, disproven statements here.
Cazzaza et al (2014) has a paper on myths in obesity if you wish to avail yourself of the latest evidence here.

Can you get a pedometer, aim for 10000 steps a day and maybe eat 1800 cals a day so you don't feel like your punishing yourself, it should only come off probably a pound a week but thats still at goal by this time next year. Maybe when you're fitter from walking you can add different exercises but just 10k steps a day will help get your heart up.

Tbf fad and crash diets don't work but meaningful sustainable lifestyle changes can. X

I did think about 16:8 myself but I get really hungry in the mornings and couldn't wait until later. I thought about having breakfast at 10 but that means eating tea before 6. DH works 8 til 6 and I don't want to be making two dinners. Its far too much hassle. Sometimes I don't finish til 6 myself if I'm busy. I just don't see how that particular diet is practical.

@fallfallfall

diets do work, so do start with a positive attitude. it's a long hard road and yes as your body ages it's something you will need to work at long term.

If diets genuinely did work, millions of people all over world wouldn't be continuously going back on to them and there also wouldn't be so many!

I’ve tried team rh (and slimming world, 5:2) and I’m not doing it again. It’s a con in that they use someone else’s algorithm to work out your calories and macros. And I think Rich is a bully. But if works for you, great. I did actually lose weight on to. And then I had a heart attack (that was my medical thing last year).

I do cycle (have a road bike). I’m just lazy and hate all the maintenance, cleaning and pumping up tyres 😂. Running is so easy. Trainers on and off you go

What are MRP style diets?

Meal replacement style diets.

Full nutrition, portion control, alongside healthy foods.

Total replacement can be used for larger losses.