AIBU to ask you to help me lose weight?

[whereloveis]

Would really welcome advice and tips that aren't calorie counting and weighing portions. Don't want to take weight loss jabs.

I'm a vegetarian (eat eggs and dairy), 38 years old, 5ft4 and weight 12 stone 1lb.

Have just started couch to 5K and want to loose a good 3 stone. Is this doable? What sort of things should I be eating and how long do you think it would take me?

We’re the same height and I’m also vegetarian. Protein - Greek yogurt with berries, a small amount of unsalted nuts, any kind of beans, lentil soups, nut butters, cottage cheese. Had you been trying to restrict before you ate the sweet things? Do you drink alcohol?

I lose 24lbs in Covid. Calorie controlled diet and upped steps, did couch to 5k and lots of online exercise videos on youtube. It was easier as I didn’t have friends inviting me out for meals. Need to lose a stone now (gained it all back over 2yrs but not overweight officially)

No I don’t drink any alcohol. Just don’t have the taste for it. I walk over 10,000 steps a day but more often 20,000 so possibly that is why I am not bigger.

thank you so much to all your comments; they’re really helping me.

I know I need to cut out all the processed foods, drop the sugar and cook from scratch. This is Day 1 for me and I am feeling hopeful.

small steps - I would like to complete the next 7 days eating better.

Going cold turkey on sugar can help - I did the Blood Sugar diet. Not 800 calories and I had berries but now I don’t have any cravings for biscuits or chocolate. I upped protein and ate more fat. If you don’t drink alcohol you won’t crave the sugar from it. I have a stone to lose so I’ll join you.

Three things (aside from eggs) that I find very useful for protein as a veggie: tempeh, greek yoghurt, cottage cheese.

Start with little changes re diet so it's not overwhelming. Regarding exercise add some weight lifting I found it fantastic for weight loss when I used to work out (can't be arsed now so I'm not longer skinny)

Don't just weigh yourself, also measure your hip to waist ratio and track you blood pressure and heart rate. Sometimes you'll hit plateus on your weight loss, so it's helpful to have other measurements that show the progress you have made.

I think that the best way to lose weight is to cut out the things in our diet that we just don't need. Things that are high in refined carbs and trans fats, like biscuits. People bang on about upfs for good reason, they are addictive and terrible for your health (not just weight).

Eat loads of whole grain; porridge made with rolled oats is the bestbreakfast you can eat. Add lentils, chick peas, or other legumes to everything. Make batches of soups and salads for lunch. Eat low fat, sugar-free yoghurt for pudding. Nuts and whole seeds are excellent for adding healthy fats to your diet and keeping cholesterol low. Bake your own protein bars (loads of healthy recipies online). Keep healthy snacks like dried apricots and dates for treats.

Walk, cycle or swim everyday. These are the best exercises to do regularly because they are low impact. Do weights and core exercises 3 times per week at home. You only need to do 20-30 minutes. This will build your core strength, make other exersises easier, and make it less likely you'll get an injury. I do 3x 50reps of dead bugs on a mat whilst watching Eastenders.

I did intermittent fasting 16:8 and I’m more than 4 stone down. My diet has been completely overhauled and I eat a high protein diet now with no snacking. I’m at target but still love the changes I made and rarely crave sugar or snack foods which I used to live on!

I lost 3st using 5:2 intermittent fasting. No faff calorie counting. On my 2 days I had a regular meal that I knew brought me under the 500 cals: vegan fake burger and a bag of pre-prepared veg to absolutely minimise time spent in the kitchen or thinking about food.

Once you're into the swing of it, it's a pretty easy routine.

Good luck with the changes.

I asked by GP for help and was signed up to a weigh loss plan called Second Nature. It is aimed at losing weight, reversing T2 diabetes.

The whole ethos is healthy balanced eating. Low sugar which also means low carbs - you have to go detox for 5 days to withdraw from all the carbs/sugar.

They encourage full fat options as the low fat is full of sugar. I followed it for a few months religiously and lost a stone really easily.

I eat meat so not sure on your veggie options.

I have full fat Greek yoghurt and frozen raspberries for breakfast. I high protein microwave meal for lunch and then cook from scratch for tea. No snacks except for fruit or veg. No crisps, cakes, biscuits or chocolate. They recommend a square or two of dark chocolate if you need to manage a craving.

Any carbs need to be brown - brown rice, brown pasta, brown bread and only one portion a day. Obviously harder when you don't eat meat.

Three things that worked for me:

1. Smaller portions. I really worked the small plate trick. I thought it wouldn't work but it did.
2. Redefining the word "treat". A treat is now once a month, and it's make-up, posh bubble bath, lingerie, accessories. I never, ever reward myself with food.
3. Three meals a day, no snacks. I do have pudding, after dinner, but it's usually fruit or a yoghurt. Ice cream, sometimes. If it isn't part of a meal it doesn't pass my lips. The whole diet thing - three meals and three snacks is a con. No one needs to eat every two hours.

I have just started intermittent fasting. 16:8. I can't believe the difference it has made to cravings and food noise. I still count calories but previously I would give in and overeat but it feels like I have so much more control now. It's amazing.

I would just try and cut sugar completely. I actually find it easier just to say no sugar, rather than trying to moderate it. If it’s not in the house it can’t tempt you!

Switch to wholemeal bread, pasta and rice. Weigh the pasta and don’t make any extra. Increase lean protein and veg. Berries instead of fruit. Nuts if you are hungry between meals (also weigh them).

I find intermittent fasting works well for me 8 hour eating window 16 hour fast. I don't have to calorie count or really think about it I just eat my usual 3 meals in my allotted time. I've nearly lost a stone without really thinking about it.
I would say my diet was already reasonable healthy and I'm conscious of not having lots of sugar so that may contribute to how easy I've found it.

The only way is to be in a calorie deficit. The easiest way to do that is calorie counting ;and yes - weighing your food. I am the same height as you, Sw 10st 8. Lost 2 stone in 4 months sticking to 1400 calories a day plus exercise.

@whereloveis - I am also someone who could easily eat 12 mini rolls aand probably anything else junky that was waiting for me in the cupboard! Am an emotional eater and also I eat to change my mood and at transition times! Stressed with kids? Eat. Just come home from work? Eat. Happy... eat!
so for me losing weight is a huge mindset shift. I have to want to do it and I have to have a plan. Seems like you have both those things.... so now it's just a case of sticking to it.
I signed up to the fast800 because I need a challenge otherwise it feels tooooo slow. I've lost 6kgs in a week - but I'd not be able to do it without the app which has a meal plan bit. (I'm also veggie).
the last time I made such a radical overhaul of my food I did 5:2 and because I also hate calorie counting I basically did 2 days where I didn't eat in the day and had (homemade) soup for dinner as I found that pretty much any soup I made came in user or around that!
not having the sweet stuff in the house also helps.
you can do it!

You need to be filling up on beans, lentils and chick peas. Yoghurt, milk and cheese are also good. Whole grains and veg actually have a decent amount of protein, and the fibre in them will also help to keep you full.

You really don't need to eat meat to get enough protein. Would you consider eating fish once a week if it is responsibly sourced? I have started fish fridays for health reasons during meno, but most of the time i get protein from beans. If you eat them regularly the digestive side effects disapear! 😅

I make my spicy sauerkraut with
3 stalks celery
Large thumb of ginger
1 large carrot
3 shakes chilli flakes
2 tsps caraway seeds
18g salt. Himalayan salt not table salt as it has anti-caking stuff in.
Cabbage to 900g

Chop up all the veg quite finely and add the seeds, salt and chilli flakes to a large bowl. Mix so the salt is well dispersed. Cover and leave for about an hour. I then bash it well for 3 minutes with the end of a wooden meat tenderiser. There should be a fair bit of liquid in the bottom of the bowl. Pack tightly into a 1 litre kilner jar. Ensure the liquid cover the veg - I use a glass weight. Mine has a vent to release the gas. If you don't have a vented lid you will need to manually let the gas out daily. Store in a warm dark place. I usually leave it for about 4 weeks in the airing cupboard. It's warmest place in the house but not too hot as there is no HWC anymore. When you start 2 weeks should be long enough if you are worried about it or don't want to wait too long. After 4 weeks I decant it into 2 500g jars and keep in fridge. Make sure you get all the liquid into the jars - the best bit. I have about 60g daily at breakfast. There are plenty of YouTube videos to see the technique - that's where I learnt it. You can change the veg and spices. I have used cauliflower and broccoli stalks and added mustard but I prefer the contents above. It is quite spicy and sharp.

I make a cheese sauce with cheddar, parmesan and gruyère for cauliflower. Add some wholegrain mustard.

Thank you so much!

Thank you - I don't feel quite so alone. I realise it's appalling but it is so normal - and easy for me!

I also find it much easier to just cut out sugar and bad things rather than try and moderate. I think when I did it last time, it took me a few weeks for the cravings to go but then I was in the swing of things.

I've just had some homemade dahl with wholegrain rice with some mushrooms and onions and salad thrown in. This is really the danger time for me as it's when I feel particularly bored and craving a pick me up so I'm going to resist the urge to eat chocolates and cakes and will have some melon instead.

I’ve just lost a stone- 11 1/2 stone to 10 1/2- by not eating breakfast and trying to snack less in the afternoon. Still having a slice of homemade cake after dinner every single day though! No calorie counting involved

Agree with other posters who think there are underlying issues here. A few suggestions;

• could you read a book on binge eating disorders, see if there’s any thing you can relate to or useful tips?
• Read Ultra-processed people - it helps explain why is hard to stop eating unhealthy food. Knowledge is power!
• Find another snack to reward yourself! Switch chocolate/sugar to savoury. Cheese and crackers? Or sweet fruit!?
• Practically- don’t buy it if you don’t want to eat it! I just avoid any chocolate aisle and all temptation.
• What about just tracking the amount of sugar you’re eating, rather than total calories? (1500 calories of sugar isn’t going to help you reach your goals)
• Tracking how many different plants you eat- the more plants you are eating, the less processed food you’ll be having. So focusing on positive rather than less good behaviour.
• Time restricted eating. It doesn’t have to be hard. Just set a time you won’t eat after, ensure you leave at least 14hes till breakfast. Loads of benefits- look it up!

Best of luck- nothing worthwhile was ever easy, and if you don’t change your diet, you’ll never really crack it. Speaking from experience!!

I get that people don’t like WW or SW but if you eat what SW tell you, you can lose weight and still be full, without counting anything.

It’s just it is hard to stick to it religiously.

• protein (eggs, tuna, beans, chickpeas etc)
• vegetables
• fruit
• rice, pasta
• baked crisps instead of fried.
• Cut out oils where possible.
• Cut out ready made food and sauces.

Buy a Slimming Works magazine to get the gist of it.

And then give yourselves some treats but only to the equivalent of say a Twist bar a day. No more.

And exercise, walking is excellent if you don’t like the gym.

There’s no point dieting, losing weight, then thinking you can go back to your old ways.

Well it sounds like it's quite obvious and you know exactly what you need to do. That is shocking.

I agree it does sound like binge eating disorder.