I cannot loose weight! So fed up with myself

[AnxietyLevelMax]

I let myself go long long time ago and since then i cannot get back on track. I am healthy person (no thyroid issues or other underlying conditions).
i am 33 and its soooo hard comparing to loosing weight when i was 20.
i am a busy mom, most of you probably know what i mean. Not much time to myself. I hate exercises and just cant do gym, jogging etc. walks plus yoga is my plan to stay in more or less good condition. Starting this slowly at the moment.
i really have rather good, balanced diet. Could be better but i dont eat late, have plenty of veggies, have things like steamed or baked chicken more than ever fried. I could go on and on but its really not the worst diet.
i am trying from beginning of this year and nothing. Sometimes 2 kgs down but then eventually up.
i am in no rush at all. I have 15 kgs to loose. Should be pretty easy till end of the year.
what am i doing wrong?!

Track everything and log it in an app. You’d be surprised. I though my I had a very healthy diet. It was more portion sizes. It’s scary how much I was consuming - I thought I was under average!!

The calories you consume are more than you burn?

Sorry, you just need to eat less. Try using a smaller plate or serving up the food and then putting half in a box and only eating half

Portion sizes, up your proteins and green veg. Drink a lot of water. Don’t snack. Avoid processed foods. Make everything from scratch. Weigh your food. Understand calorie deficit.

Your diet (from what you say) sounds healthy, but what are your portion sizes like?

What do you drink? Both soft drinks during the day and alcohol.

How sedentary is your lifestyle? Losing weight is more about what you eat rather than exercise (unless you're running a marathon a week), but exercise does help of course. You say you're building up walking slowly - what do you mean by that? You say you're otherwise healthy so I'm assuming no injury. If that's the case there's no need to build walking up slowly.

Breakfast-
green smoothie- kale, spinach, mango, Tumeric, ginger, apple juice.
some almonds
coffee with milk

mid morning
kombucha drink and kefir yoghurt with a pear

lunch
chick pea based Greek salad with LOADS of veg.

dinner
whipped cottage cheese with avocado and boiled eggs on rye bread with a side of pickled red cabbage.

pukka tea before bed. Maybe a Kit Kat.

wlak the dog every day and do one other form of exercise. usually weights.

size 8, pushing 50.

Eating well and mindfully and freshly is hard work but you soon adjust. It’s a lifestyle not a short term change.

i eat like that 5/7. The other two I might go out or eat more or drink alcohol or what have you. But for the majority of the week I am strict but I love what I eat.

I’ve lost 18lbs over the last few months just by cutting out alcohol and watching my portion sizes. I eat when I’m hungry, stop when I’m full and try and eat as many fruits and vegs as I can. Been drinking more water and exercising each day too. I used to tell myself that I didn’t have time to exercise, but in all honesty, it just wasn’t a priority. I do a 20 min workout from YouTube every day.

There comes a point when you need to stop cutting calories and increase the amount you burn. Invest in some hand weights and keep them somewhere like the kitchen, and use them twice a day. Walk up and down stairs several times twice a day. Having something you can do on the spur of the moment is less off putting for some people.

Try Exante, working for me.

I agree, if you don't have time to exercise it's the only way to do it. (And even if you do have time to exercise, it's the most effective way to do it!)

-Track your calories for awhile until you get a sense of what the 'right' amount looks and feels like.
-Some prefer to fast then eat all their calories in a short window, some swear by grazing all day, I'm not sure it matters as long as you're not overeating.
-Be OK with being hungry for awhile, it's not an emergency!

-Have a good armoury of no-to-low calorie things you can reach for to kill off cravings - herbal tea, sugar free gum, miso soup, veggie sticks, dried seaweed.
-When do you sit down to a proper meal, make it roughly 50% non-starchy veggies, 25% lean protein, 25% whole grains.

Sounds like lack of exercise and not enough muscle? Get some weights for your front room and get some more muscle, and you'll burn fat so much faster.

33 isn't old at all, you can do this. Eat smaller portions of what you like and build an exercise habit - any kind of cardio 3/4 days a week to get your energy levels up. Cut out bought coffees, alcohol, sugary drinks etc. Log exactly what you eat and drink if you need to, it's always shocking to see how much you actually consume.

Thank you all for replies. I will read them all later today

You're in denial about what you are eating.

Work out BMR using height and weight. Aim to exercise for 30 mins 3-4 times a week with meaningful intent, weights are better.

Track what you are eating down to the last gram of sauce/oil.

Consume 500 cals less than BMR per day and you will lose a pound a week

Avoid ultra processed foods ( generally the longer the list of unfamiliar ingredients the worse theyare) as much as possible, and cook as much from scratch as you possibly can.

Greatly reduce sugar and wheat. No fizzy drinks. No snacking. Avoid alcohol. Watch your carb portions but don't eliminate completely.

Eat lots of good quality protein, masses of veg and full fat dairy. Drink water.Do not go for low fat products- they are full,of sugar.

Consider intermittent fasting - I fast for 16 to 18 hours and eat in the remaining 'window'.

I found obsessing on calories counter productive and always led to weight regain in the end.

I've lost four stones eating like that. We have a thread in weight loss chat called ' why we eat too much' after the book of the same name by Andrew Jenkinson.

Reducing carbs helps lose weight. It’s not just cutting calories, you have to consider what those calories are made up of.

Hi op I'm in a similar a situation, I'm 33 and have 3 children. I also hate exercise and going to the gym. To be fair I do find I drop weight when I consistently stick to a reduced calorie diet and some mild walks during the week but my problem is sticking to the diet.

However I have recently started 16:8 intermittent fasting as a way to try and control how much I each over the day and it is actually helping me stop overeating but I planning a nice brunch type meal and make sure think of fruit and vegetables first then add protein and some carbs.

I'm slowing trying to stop buying processed food and cooking more from scratch. I'm doing this slowly so that it becomes second nature to me and I adjust properly.

Sorry I've no real advice just that I'm in the same situation.

Because of a health condition, I recently (6 months ago) cut out the majority of fat from my diet, and all sweet things (including alcohol). So no red meat, dairy, cake, chocolate, breakfast cereals, chocolate, pastry etc etc. Has made surprisingly little difference to weight. I’m now even more convinced the key to weight loss is cutting basic carbs - cut out wheat, potatoes, rice etc

I did intermittent fasting for 3 months and it made my blood sugar levels soar! I am now trying to get them down by eating 3 meals a day and not skipping breakfast, be careful with IF - it did me no favours at all - it would seem it doesn't suit everyone, that was advice from my GP surgery, who laughed when I said that is what I had been doing

I’m the same age as you, dropped 9lbs in 3 weeks so far. Intermittent fasting, I don’t eat from 6pm - 12pm, only coffee and water, although you can fast for less time than this. Remove any processed food, add in more vegetables and fruit and try to eat as low processed as possible. Generally I have porridge with frozen berries first meal and then a relatively normal tea, but obviously nothing too processed - plenty of salad on everything this time of year.

You're not wrong...it really is hard. I've recently lost a stone by doing intermittent fasting.

Bay do you drink- tea with milk or squash a couple of them each a day are doing you no favours.

I'm 50 so losing weight is even harder now, but I've lost 2.5 stone since Christmas by cutting down on calories. I have another half to a stone to go. I have been overweight by 3st for 9 years.

I'm 5ft 2 and know that I can only consume 1100-1200 calories in order to lose weight and even then it might be 1/2 lb a week at best. It's hard. Those calories don't go far and I have to make some tough choices.

I have had to diet since the age of 16 and it has never come off easy, even then. It only comes off by reducing my calories to fairly low amounts.

I don't exercise. Weight loss is 80% diet and 20% exercise, although I will be joining a gym soon to tone up.

I agree with posters who have said about tracking your calories. That’s the only way I’ve been successful in loosing weight. I’m a mindless eater so often overeat without thinking, have more treats than I realise etc. tracking helps me be realistic about what I consume. Also it is enlighting to find that some of the things I ate regularly were extremely high calories- eg tortilla crisps (I did know they weren’t healthy but I didn’t realise quite how high the calories were). Also helps identify very low calorie foods that you can bulk eat eg strawberries.

I think diet has a bigger impact on em weight than exercise. You won’t burn many calories through exercise unless you doing a lot of high intensity workouts.

Watch the panorama about ultra processed food.
weight loss is not just about calories it’s about the food..a lot of every day items are ultra processed and people have no idea as they are advertised often as “low fat, low sugar, high fibre” ect…bread from supermarkets, margarine, packet noodles, ketchup, mayonnaise, yogurts
to name a few