It's not necessary to exercise to lose weight. Many people who are overweight won't be able to burn off enough calories to make a significant difference. It's still a good thing to do.
Weight yourself once a month. Sometimes the scales will seem stuck but then will make up for it the next month. I don't know why. It's most encouraging to weigh in at the same time of the month after you've had your period, not before. And the same time of day.
Cutting out milk is very effective. But make sure you take in calcium in other ways. Cutting out bread is also effective in my experience. But you have to make sure you're getting some carbs (oats are good) and you absolutely must have protein bulked out with vegetables.
Eat regularly and earlier than usual. Try not to eat anything between 6 in the evening and breakfast.
Don't let yourself get extremely hungry. Have an oat biscuit, satsuma and mug of hot water. Make meals ahead and portion them carefully, when you're not hungry. Have raw carrots ready to eat and don't be afraid to eat them.
Keep busy. Boredom magnifies hunger.
Remind yourself this is not a punishment but a goal that you want for good reasons.
If tempted to overeat, remind yourself of how good it feels to be doing something about being overweight. That feeling will go if you eat whatever it is you're wanting to eat. It's not a nice experience.
Don't think that fruit is calorie free. It really isn't.
Some people find treats helpful. I found that they tasted so extra delicious during a restricted intake period that I just wanted them more. Avoiding glucose and chocolate completely does make your brain forget about them over time. You may even find you find sugar too sweet eventually. At this start of a diet, your palate is dulled and you're effectively addicted to the emotional and physical high that comes with giving your body a burst of calories. Eating regularly and having an alternative like oat biscuits to starve off a crash will, over time, make more sense.
The first few days are hard in a way but the hardest point is about four weeks in. Your body is struggling and it feels neverending. Be prepared.
Protein is your friend. Think chicken and fish and eggs, not cheese and yoghurt.
Potatoes and root vegetables are not your friends. Dried fruit is out. You can eat lots of vegetables to bulk out meals more easily if you steam them. Kale, spinach, baby sweetcorn, carrots, peppers, mushrooms, aubergine, courgettes, cucumber, tomato - there are lots of foods that you can eat and need to eat.
Be aware of how much oil you're using. If you're being really careful with carbs and cutting out milk and sugar, you can afford to have oil but be aware that it's high calorie.
Take a multivitamin.
Check the portion size of whatever you have for breakfast.
A treat day prolongs the agony and those foods will taste better than they ever before.
Be prepared to spend more time prepping food and making sure you have something with you if you are out.
Over time, your stomach will get smaller and you won't feel as hungry. For this reason, I don't think it's a good idea to eat huge amounts of low calorie foods because it will keep your stomach the same size.
Have a weight below which you won't fall and agree this with someone who can hold you accountable. You're aiming for healthy, not a size zero.
Bananas are quite high in calories. Many people on diets seem to eat them like they're free food but they're not.
Don't have artificial sweeteners. They're bad for you, bad for your palate and tell your brain to expect a sugar rush. It won't be happy when it realises it's been fooled.
This will pass. It's like pregnancy. It feels forever at the time but when you look back, it was relatively short.
If you have really bad news and everything hits the fan, put the diet to one side for that day. It's better to make a decision than to beat yourself up for failing.
Don't talk in front of your kids about diet, weight loss and your body. Maintain the line that every body is beautiful and you are eating very healthy food because they're full of things your body needs to be healthy. Your diet doesn't need to become your child's eating disorder.
Drink a full glass of water when you get up. It helps.