Really need to lose a stone quickly

[bojosquiff]

How? Once I've got the first stone off I will try and find more sustainable ways to maintain and be generally healthier but honestly right now I hate myself and need to do something quickly. I'm 39, 5'7 and 12 stone. Size 14 although if I want to be comfortable it's sometimes a 16 now. This is the biggest I've been. I know if I get down to 11 stone I'll see enough of a difference to be happy and then can work on gradually losing the other stone I need to be really content.
I'm a greedy eater. Massive portions. Too many carbs. Associate food with comfort and reward so a takeaway and a bottle of wine at the weekend is my treat. But the alcohol is creeping into other days too.
Sedentary job which doesn't help. Any tips?

Give up refined sugar. So all sweets, cake, biscuits and white bread. I am allowing myself fruit (not dried) and have given up all other sugar plus cheese. I have a bottle of wine max over 2/3 days (ie one bottle a week not 3!). Am very pleased with the results so far. I think if you could manage this you could easily lose a stone.

Fast 800, if you can stick to it.

Reduce your portions, walk more, cut back on wine. You have some really easy wins here without needing to go for a fad diet.

You seem to have identified what it is you need to cut out - carbs, alcohol, large portions. Unfortunately you will need to develop a will of iron to push through the first few days - try to find something to reward yourself that doesn't involve alcohol and carbs/refined sugar. It should be possible to easily lose 3/4lbs a week just by cutting calories so a stone is achievable in a month. I did this recently - but only when I got to the point of hating my body more than loving the wrong types of food. I went really hard for the first few days and dropped some pounds quickly which was just the incentive I needed to keep going. Once your body gets used to no sugar/carbs it becomes a lot easier.

A few simple changes like filling up on lots of veg with a portion of protein and only limited carbs.

Stop snacking

10k steps daily

You’re not going to feel good about yourself if you hate your body and starve yourself.

You need to switch your mindset or you won’t lose weight as you’ll give up. Most people who do crash diets even up putting the weight back on because they become ravenous and it’s unattainable.

Set yourself a realistic goal of walking for 20-30 mins a day (I do mine at lunch break)
and then cut your calories to say 1500-1700 and eat what you want. Try and go for high protein and less sugar to fill yourself up more.

Sorry you feel bad about yourself but eating the amount of a toddler isn’t the way x

Try substituting sweet potatoes for ordinary ones as they're healthier carbs, reduce portion sizes & reduce the UPF in your diet. Lots of water to drink too. Don't eat whilst watching TV- it's amazing how many calories you can mindlessly consume! Good luck & for goodness sake don't resort to Ozempic.

Just to add to my post. What I did was cut my calories down to a realistic amount and walk daily and I lost 3 stone in 12 weeks.

You don’t have to cut all the food you love out, I will preach it that cutting all your favourite foods is unattainable.

Example would be, you have 650 calories left for dinner. You could do 500 on a lovely pasta dish, 90 calories on a small glass of wine and have 60 calories left for some sorbet for pudding. You don’t have to give it all up…

Fast 800 Keto plus resistance training and 10k steps daily. I lost 2 stone in 12 weeks doing this

For me one meal a day is the only thing I can do

following for inspiration! I also need to lose about a stone to start with

Calorie count and eat within a deficit. You can then eat any foods, including wine, as long as you count them.

Calculate your goals on the James Smitn Academy calculator. It’s free and good. Record every single thing on my fitness pal or nutracheck. Eat plenty lean protein to fill you up. You can still snack just set aside calories for that, it works

I need to get back on this myself! But I’ve never been so full, and the weight came off nicely

Keto.

Breakfast
Full fat, natural yoghurt with nuts/berries for break. No grains or honey/sugar.
OR eggs/bacon/omelette, no bread

Lunch
Soup without bread.
Chicken and veg, broccoli and stilton, cream of mushroom.
OR green salad with chicken/salami, cucumber, tomato and olive oil as a dressing.

Dinner. Any filling keto hot food.
Stirfried veg with chicken and garlic and soy sauce.

Bacon wrapped chicken in creamy mushroom sauce with sauteed courgette. No carbs.

Meatballs in tomato sauce served with french beans or broccoli.

Etc etc

Lost a stone in 3 weeks doing this very strictly. Don't worry about portion size the first week while keto flu hits you. Second week stick to a single portion.

If you need a snack, babybel or boiled egg. If you desperately require something sweet have two squares of very dark chocolate with or without peanut butter (unsweetened)

Low carb

Fast 800 Keto is very good .. it’s one of Michael Mosleys books

Slimming world. Lots of people who follow it to the letter drop between 4-7 lbs in the first week, then tend to do between 1-2lbs a week thereafter

Stop thinking about losing weight and convince yourself your aim is to be healthy.

It's amazing how little room you have for carbs if you're aiming for 7-10 fruit and veg a day. Even less if you start trying to get enough lean protein too 😊

Agree with PP who say to fit some walking into your day too.

Be consistently average, if you over indulge one day be more mindful the next. Eat whole foods, more veg and fruits. Up your protein so you feel fuller for longer. Greek yogurt with a drizzle of honey and lots of berries is a good one. Train yourself to eat a square of dark chocolate a day at least 70%

If you can't cut out cut back on refined sugar and UPF.

Plan, plan your snacks if you need them and prep so you're not tempted to eat rubbish.

It's a mindset and a lifestyle change, losing weight doesn't happen overnight.

Weight train, some cardio but resistance training is really good.

I cut out all the shit and went from HIIT training to weights 3 times a week and my body changed fast.

Most importantly don't beat yourself up and stay off the scales, go by how you feel and how your clothes fit.

Do this - in this order - moving to the next one when you feel ready - the sooner you move through the list, the faster your results:

• give up snacking between meals
• drop added sugar/UPF/alcohol
• drop other carbs: flour, bread, pasta, rice, potatoes
• push breakfast out further each day until you're happy to drop it completely and go until lunchtime (becomes 16:8 fasting)
• fast longer - do a couple of low calorie (800) days a week as per the Fast 800, then try one meal a day (OMAD) for a bit (but there may come a point when you only maintain on it) so you may want to fast for 36-48 hours once or twice a week (I do 3x 36-hour fasts now)

Also important: get 7+ hours' sleep a night, drink plenty of water, minimise stress.

This has helped me lose 2.5 stones - although I have yoyo-ed up and down whenever I've strayed too far (alcohol and Percy Pigs are my nemesis).

We've given up UPF. For the minute we are attempting to give up all UPF as it is making us stay on a "diet". Sometime in the future I'll say we will go less strict 20% of the time.

My DH really needs to lose weight and so far over the past month he has lost over a stone. So much of his snacking was ultra processed, crisps, sweets, chocolate. I'm not as much of a snacker but was guilty of too many takeaways and oven meals. I've lost almost half a stone.

We aren't hungry at all, but essentially are only eating meat, fish, veg, fruit, natural yogurt, unsalted nuts, dried fruit, beans, lentils, pulses, potatoes, herbs and spices, cheese, milk and cream. And a limited amount of sourdough (mainly as we can't be arsed to go that often to the shop that sells the upf free version)

We have had 2 nights of moderate drinking as it was planned to go out with friends, so possibly we could have done better. And we did go for a meal out that was already in the diary.

I’d find something enjoyable to do that you can’t snack whilst doing and make sure it takes up a good amount of your day. Eat filling foods and reduce the portion size. Get used to feeling hungry all the time and drink loads of water, especially before eating.

I have lost 24lbs since 10th June by following Fast 800, I did however lose 14lbs in the first two weeks so it is achievable but I have eaten 800 or less every single day.

What @FarTooFat said.

The key is cutting out added sugar, as well as UPF and alcohol, which are full of sugar and thus induce cravings for more sugar. It's a viscous cycle!

Dr Mark Hyman's THE SUGAR SOLUTION explains it really well.

Add in some exercise. Walking and climbing stairs is always good. Have a look at Lucy Wyndham Read and Growingannanas on YouTube.

Join Slimming World today and go to 1st meeting this week.
then just do what it says. Plenty of choice, healthy options and not hungry.
Most people loose a good half stone or stone in first month. If you stick to it them results are fantastic. I've lost 3 and half stone in a year and am delighted.