If you had to lose a stone how would you go about it?

[Graee]

Have a stone I would like to lose. In no particular rush but it just has me feeling gross. I haven’t been on a diet in ages. So much contradictory info. Some say fast - others say this stresses the body. Same with walking but a friend said don’t bother the calories lost is not worth it.

id love any advice as i really dont know which path is best

@Ponoka7 or jab?

There is walking and there is walking. I do a 3 mile walk at a 13-14 mins per mile pace every single day and it's been game changing for losing perimenopausal weight. Never take the dog. His walks are his walks and we go at his pace and my walk is my walk, just for me.

Wegovy. I started with a bmi of 25. And have lost a stone. I'm going to keep using for a couple more months then stop. And it's not cheating like another poster said! It just gets rid of the hunger for snacking. It's miraculous.

Nutricheck to track calories

Walk 45 mins most days
One strength training class a week to tone.

Eat something like this:

B - 1 egg. Greek yoghurt, chia, flax, blueberries

L - tuna or chicken, lots of salad veggies, half a pot of cottage cheese. 1/2 tbsp of homemade vinaigrette. Piece of fruit

Snack - almonds and an apple

Dinner - some sort of healthy/ Mediterranean Diet style meal. Eg baked cod with a smear of harissa, with roasted vegetables and chickpeas. Greek yog, small banana sliced, drizzle of choc shot.

Cup of decaf coffee with milk after each meal to tell your brain that the meal is finished.

^ this is how I try to live and eat 4-5 days a week. I’m happy to be derailed at weekends because I’m not trying to lose weight at the moment but if I was, I’d just power through.

Weigh yourself once a fortnight (once a week is too frequent for me) and hope to see a pound off. Slow and steady wins the race.

Intermittent fasting. I find it doable and I can still eat what I want and enjoy.

I have lost a stone recently over 2 months. I looked into all kinds of meal plan delivery subscriptions.

In the end I went for eating carefully 5/5.5 days a week and allowing treats 1.5/2 days a week. Works for me.

Iceland slimming world meals (5 for £20) for my main meal mon to fri. Porridge or Greek yoghurt and fruit for breakfast. lunch salad, soup, bean pouch and rice etc.

No bread or alcohol mon to fri. Fruit only snacks.

Then 1.5/ 2 days a week I allow myself treats, wine, bread etc and find I don’t go as crazy as o think I will! Good luck!

Calorie deficit

My fitness pal app

Cut out alcoholic

Dump carbs (bread, biscuits, cakes, pasta, potatoes, pizza, crisps, etc) & avoid obvious sugars like Ice Cream / Chocolate for 4 weeks and I can assure you will be losing 1-2 lbs per week.

I've never calorie counted.

Mainly eating a lot of mixed salads with chicken or fish or Meat & Veg. Plain yogurt & fruit for deserts.

Every 1 mile you walk is around 100 calories burned.

EAT LESS MOVE MORE.

Homemade coleslaw with a plain yogurt instead of mayo dressing is really very filling and economical too. If you need to snack it is not a bad choice and a bit more interesting than eating a raw carrot. Sometimes I will add apples or beetroot.

Protein - a chicken portion will make you feel fuller for longer.
Fish - Sardines, which are quite strong tasting are great to add to salads and are rich in Omega 3.
Dairy - love to add Feta, Goat's cheese, or light Mozzarella to a salad.

I tend to eat from scratch and never buy processed or pre-prepared food except frozen vegetables. I've never seen the appeal of fast food (KFC, McDonalds, etc) but that might just be my French background. Not partial to greasy, fried food like chips either.

You weren’t in a calorie deficit. Walking wasn’t the issue, your calorie balance was.

Oh I’ve also started using the Louis baker Stroud tracker as it gives you your weekly average which is useful

I would be looking to lose 1lb per week.
Concentrate on giving your body what it needs and cutting out what it doesn't.
My big focus would be breakfast, make it delicious. Weetabix or porridge, blueberries, full fat milk, chopped banana, flax seeds, chia seeds and some beautiful (proper) honey.

Lunch basic, a wholemeal roll, fruit, some nuts.
Dinner anything healthy, chicken salad or a bake with beans and pasta, kale etc
No pastries, biscuits, chocolate, ready meals, pizza, crisps. Nothing crap with low nutritional value and high calories. Cut it out and within a week you won't crave it.
Move more. I like to dance around to music videos with some hand held weights and do some yoga.
Try and build up muscle.
I find being conscious about lifestyle and having a healthy strong body more helpful than trying to diet or be overly restrictive.

Eat less and exercise

😂,it's the equivalent of taking botox injections and pretending you are 10yrs younger. It's not real.

There are many studies suggesting they can lead to weight gain / male it harder to lose weight. It's also just not food and not good for you.

Read / listen to ultra processed people.

Eat less.

I'm not trying to be funny. Exercise and lovingly planned balanced meal planning doesn't work for me in the same way as just eating less and not drinking calories.

Slice of sourdough in the morning, handful of chocolate M&Ms at lunch and a massive portion of low calorie food for dinner (loads of roasted veggies, a hit of hummus and cous cous or a veg chilli with a small portion of rice, huge sweet potato, cheese and beans).

Tbh, as perverse as it sounds, if I exercise or do plenty of walking alongside a low calorie diet like the one above, the weight sticks. It's like my body KNOWS I want to lose weight and panics 😆 It's honestly like I have to lull it into relaxing by being really sedentary at the same time so it thinks its fine to lose weight because we aren't going to need stored energy any time soon! (I'm fully aware how bonkers this sounds but having hovered between 9-10 stone and a size 10-12 my whole adult life, its mynlersonal experience)

Good lord all this talk of cutting carbs and sugar, life is too short for that.

Iceland slimming world meals (5 for £20) for my main meal mon to fri.

These meals look neither healthy nor filling. They seem heavy in carbohydrates and lacking in protein and - especially - fibre.

For 400 calories you could have half a chicken breast or a salmon fillet, plus some vegetables and a fair-sized salad.

Some people find protein plus vegetables/fibre both tastier and more filling.

Overconsumption of carbs and sugar is responsible for the type 2 diabetes epidemic.

I’m sure most people would find veg and protein more filling, but food isn’t just about fuel. Consuming carbs doesn’t have to mean over consuming carbs. Denying yourself something entirely just seems pretty sad to me.

Homemade coleslaw with a plain yogurt instead of mayo dressing is really very filling and economical too. If you need to snack it is not a bad choice and a bit more interesting than eating a raw carrot. Sometimes I will add apples or beetroot.

YES!!!

One of my favourite salads: shredded cabbage and a finely cut tart apple and beetroot - in a dressing of Lidl’s full-fat Greek yoghurt with a little mustard, horseradish, lemon juice, chilli sauce, salt & pepper.

Delicious 🤗

You do you but I prefer savoury over sugary stuff any day, and I’m not sad at all

Calorie deficit

Eh? Carbs aren’t all sugar, life without pasta and home made bread would be a miserable thing.

But carbs are converted into glucose/sugar and the end result is the same. Why do you think diabetics have to strictly control their intake of carbohydrates…

ETA: There are many food groups apart from bread and pasta that I find way more tasty. Give me some chicken and salad any day. Clearly you feel different, and that’s fine.

So calculate your TDEE (can do this on online calculators) and then subtract 200 - 500 calories depending on your preferences/how fast you’d like to reach your goal etc. Then track absolutely everything you eat. Be meticulous about it, don’t ignore things like bites of food while cooking or sauce on the side of your meal. After a while you won’t need to track as you’ll have a good idea of your macros and caloric intake.