A simple weight loss plan

[Questions124]

Can someone please help me come up with a simple and sensible weight loss plan please. I’m a comfort eater and have put on lots of weight. I know low carbs works but I don’t like how it makes me feel. I rather not get rid of any food groups. Any ideas how I could get this done? I really like fruits, vegetables and eat all meats. My downfalls are cheese, crisps, chocolates and cakes. I do drink on weekends.

edited for typos

For snacks, I usually go for fruits, nuts, or yogurt. They help me avoid reaching for less healthy options. Drinking plenty of water throughout the day is also important because sometimes I think I'm hungry when I'm just thirsty.
I find that adding regular physical activity to my routine makes a big difference. Whether it's walking, jogging, or any exercise you enjoy, it really helps. I've also tried to pay more attention to my eating habits and figure out what triggers my comfort eating.
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Lifestyle change really - no faddy diets, just treat your body kindly and put good stuff in it 80% of the time. If you eat a lot of veg and fibre the sugar cravings go. And move a bit more.

I've lost a stone and a half in a year - slowly, by making sure I eat lots of veg, some protein and some sensible carbs. So rice with some extra veg in, sourdough bread, or noodles. Very little pasta or potatoes compared to what I used to eat.

I rarely eat takeaways (twice a year), eat out about 3 times a week. Rarely have ready meals.

I don't drink any sugary drinks.

Massively cut down on alcohol as it led me to stodgy eating the next day.

Cut down on eating after tea as snacking after having my evening meal was a big issue.

Breakfast - poached egg on sourdough toast with cooked tomatoes or avocado. Or omelette or fruit and full fat yoghurt with nuts and seeds.

Lunch - usually a salad - so beetroot, feta, walnuts, red cabbage, tomatoes and some lentils from a pouch. Or a home made soup.

Dinner - salmon stirfry, grilled chicken, with some carbs and salad.

I make a few big salads then mix them up in the week.

It's an 80/20 thing. Most of the time I cook from scratch. But if we want a Coop pizza we'll have one - but usually add some veg to the top and with a salad.

it's a change, but honestly the first stone and a half has been pretty easy. I'm more concerned about the next stone and a half!

I brought some red quinoa slim body plus stuff but don’t know how to take it, any ideas guys?

my email is [email protected] please can someone get in touch please.

The best way is to create habits by creating barriers to weight gain. Weight loss will follow.

If you have crisps in the house, you will eat them. One bag a day for a month is nearly 1lb. Even if you just make a rule that you can eat crisps but you must walk to the shop when you want it and buy a single portion. Then get into jammies straight after work and delay dinner if you know your habit is to eat crisps after dinner. Any barriers you can throw up to make eating crisps the harder choice will help.

I only recently learnt that when the thought occurs to me during a meal that I dont need to eat any more, that is the exact moment to put down the fork. Not after another bite or after I finish the potatoes, right then, even if I don't feel full. I cam always come back to it later or have a mini meal or snack if I'm hungry.

Eat the thing you want though. Like if you want crisps, eat crisps, because you'll crack anyway and at least then you've only eaten crisps, not a handful of salty nuts and crisps because you tried to make do with an alternative and cracked.

The first few days are the hardest. After a week you'll be high on success and not want to ruin your streak. After a month you'll be embedding a habit.

And cutting out as much upf as possible.

Just swapping bread to a soughdough, eating porridge instead of cereal etc, honestly, it has basically dropped my cravings off a cliff edge (and I'm certainly not perfect, I still have some). My advice is not to let perfection get in the way of progress.

Eta- it really helps me to think of shop food as flavoured. Usually sugar. Ice cream - flavoured sugar. Chocolate - flavoured sugar. Milkshakes- flavoured sugar.

And it helps me to think of these companies sat around thinking about how they will tempt me to part with my money. As I go round the aisles I mentally tot up how much I'm not spending on rubbish and what I am saving instead. Keep your doritos, popcorn, fizzy drinks, I'd rather have my £20 a week and fit into my jeans.

I've lost 16lbs since the first week of January doing this:

Download Nutracheck or MFP. Plan your food for the next day at the end of each day. Enter everything you plan to eat, apart from fruit and non-starchy veg. Try to make sure this is around 900 - 1,000 calories.

Weigh and measure out things that aren't fruit and non-starchy veg carefully and make sure you stick to the above. However, give yourself unlimited amounts of fruit and non-starchy veg, don't bother weighing or measuring it.

Enter it onto the tracker, at least at first, but just guess the amounts. For me, even if I err on the side of entering huge portions of fruit and non-starchy veg I very rarely go over 1,500 calories doing this.

For eating out I just pick whatever is the most veg-heavy and low-carb.

I think this is basically the principle of WW and SW, but for me I don't like the gimmicky syns/points so I prefer doing this.

When I wanted to lose weight quickly for an event I went on the Fast 800 diet - I lost a lot of weight for a hot date in 8 weeks!! - 2 stone in fact

I know this isn’t for everyone though