Aibu to ask what normal healthy slim people eat?

[Toofrigginfat]

Have name changed.

Things have reached an all time low, found myself sobbing in the bathroom about to stick my fingers down my throat, luckily - I suppose - interrupted by the cries of 'mummyyyyyy' from two bickering children.

I am SO fat and SO depressed about it. I have tried WW, SW. Watched programme last week about dieting industry and it has put me off doing anything commercial/faddy. After failing to be able to stick to anything for the past 20 years my weight is now at an all time high of 11st 10 (I'm 5ft 2) and I have lost all concept of what a healthy balanced diet consists of.

What do normal, slim people eat? And if I eat that way, will I lose weight too? Just bought a juicer, husband and I keen to get into that.

Help. Please.

I'm similar to your weight and height. I've just joined SW.
I think I used to just not eat much, I would stop when I was full. Now I eat as much as my 6' husband who eats too much too

giftshop.bhf.org.uk/product-female-diet-plate.html

I got this plus got the cereal bowl.

I helps when I am doing dinner as I can see what is a portion.

giftshop.bhf.org.uk/product-female-diet-plate.html

I agree, faddy diets are no good for you.

My advice, simply eat a lot less.

Each day write a plan of what you're going to eat and stick to it. Factor in a few healthy snacks but basically cut down on bread and potatoes and pasta and eat more salad, veg, etc. Buy new interesting veg you don't normally eat. Make meals simple but interesting.

Above all, you should be able to see your plate through the food on it, ie not piled high.

Also get moving, go for a walk every day, for half an hour, FAST walking, you'll grow to love it. Download Runkeeper app and time yourself and it will measure the distance covered and calories burned and it's great for incentive.

Most diet programmes do show you what moderate calorie intake would look like.
I think being fat is just like the top of an iceberg, the real problem is all the stuff you can't see.

I'm 5'0", last July I weighed 14st. I'm now 8st 10 and have maintained that weight for the last two months.
I lost the weight by logging all my food on MFP, gradually reducing portion sizes, upping my water intake and thinking before eating "do I want to eat this, or am I bored/cross/thirsty/in a habit of eating in the evening?"
It was hard work, but gradual lifestyle changes are far more likely to lead to losing weight forever.
I went from size 18 to size 6/8 in just under a year, lost on average 2lb a week. I do a fair amount of exercise and managed to net (after exercise deducted from calorie intake) 1200 calories a day, every day, no "off days" or "slip ups", for 8 months.

My db lost a lot of weight in his late forties, basically because his new partner reeducated him as to the size of a normal portion+ he became a lot more physically active. I don't think he made any massive changes as to the type of food, with him it was all about quantity.

Dh has noticed that he has put on weight since he got a new job which involves a 6 hours commute though he is eating very much the same things: he must have packed a fair bit of exercise into those 6 hours without noticing.

I don't think normal healthy slim people could even tell you what they eat - they probably eat what their bodies tell them to.

I know if I diet I put on weight and if I forget dieting my body reverts to a natural size (admittedly about half a stone above the skinny look I'd ideally like). If you can, I'd eat lots of the usual healthy things (fish, meat, veg, fruit), 20% treats, buy a size bigger so you don't feel your clothes are too tight and fill your life with interesting things to take your mind off food.

It's both easy and hard. Eat less, exercise more. Sounds easy but hard to achieve.

I wouldn't recommend juicing often really, completely changes the structure of the fruit/veg and you basically end up drinking a cup full of natural sugars with your body having to do no work whatsoever to digest it therefore burning no calories by digesting it and going straight to storing the calories.

I lost 6 stone doing Weight Watchers. I don't follow the plan these days though, and just try to stick to 1200 calories per day which works for me.

Breakfast is usually protein rich, so something like an omelette made from 3 egg whites filled with 30g cheese and some veggies like peppers/mushrooms/onion. If I want something sweet I have 2 slices of wholemeal toast with 15g peanut butter and a sliced banana on them.

Lunch is mostly soup with some fruit, or Melba toast with a reduced fat pâté and some pickles etc.

Dinner is carb free mostly, so I'll have protein like chicken breast and fill the rest of my plate with salad, or if we are having say spag bol I just leave out the pasta for me and instead have steamed veggies with the mince over that.

I try not to snack, I find I'm usually just bored but if I really must then its a piece of fruit of a pre packed small portion of cheese/handful of nuts.

Sign up to my fitness pal, enter every little morsel you eat and try and stick to around 1200 calories per day. Be truthful with it, you're not kidding yourself if not.

Sometimes it takes you hitting rock bottom to be able to commit to changing your life. I hit my rock bottom too before I could face changing, and it was a bloody hard slog, having to completely change my relationship with food. But hands down, the best thing I have ever done for myself in my life.

I'd recommend Weight Watchers or Slimming World - both good for teaching you what a normal person eats, as well as providing you with lots of recipes and support. It sounds like you need it.

Don't give up, or try crash dieting, or vomiting, or juicing - you need to totally re-assess your relationship with food, and you need help to do it.

Good luck!

It is good that you want to change & have bought a juicer but I think you need some professional help as well. The description of you crying & crouching over the loo made me upset so I am sending you a virtual hug. Go and see your G.P. & see if there are any medical and psychological reason behind your weight gain & mention the bulimic episodes. They can refer you to professionals who can help you with weight loss in a safe & effective way.

Would it help to keep a food diary & track what you eat over a week or so? Once you see where your weak spots are, you can swap to a more healthier option. Do see your GP. Before you attempt any weight loss plans & ask for BMI aswell.

I think a lot of normal healthy slim people eat junk food. They just eat less of it or they get lots of exercise and burn it off or they're at a stage in life where they don't put on weight even if they eat lots.

I think my downfall is snacks between meals and eating for the sake of it when you're not hungry.

I'm size 6/8, today Iv had:

11am - late breakfast- poached egg on toast, Tomatoes, mushrooms and beans

5pm- early dinner - mixed leaf salad, (with cucumber, tomatoe, onion). Topped with tikka grilled chicken and beetroot, and some new potatoes.

Usually I have 3 meals but we ate out late last night, and up late so started day late here today. Children have eaten the same but are just having some oat and banana muffins now. I will probably have a little dark chocolate or some yogurt later this evening.

I would suggest keeping an honest food diary Over the next week to see exactly what you currently have, and then changes from there. Even things like how much tea/ coffee etc you drink instead of water makes a difference.
Also how much do you excercise? This obviously depends in where you live, but for us living in London means we walk most places as easier than car, and always something to see. We all walk 4-6 miles a day probably, then swim and run a few evenings

I agree with using MFP (My Fitness Pal).

You need to work out where you are going wrong. I am still doing that (I have got 1st 8lbs left to lose). Asking questions like the one you are is a start.

I expect slim people:

1. Don't eat unless they are hungry
2. Don't fall into traps like picking up a chocolate bar when they get fuel just because the garage has it on offer
3. Know roughly the nutritional value of what they are eating (so don't fall into traps like taking on unintended calories with a latte from Starbucks etc on top of a big breakfast in the morning
4. Make sensible choices about portion size and quality of food
5. Exercise regularly
6. Plan their meals so they don't just lurch from one meal on the go to another

For my part, I have lost weight over the years using most plans and never kept it off. I am currently doing a mix of calorie counting and the 5:2 plan. What makes a difference this time is my DP is doing it with me. We are both actively talking about how we need to be going forward, and we both understand that is not just about losing weight, its about internalising the changes we are making and never going back.

It worries me that people always immediately say slash your calorie intake with no qualification about examining what you are eating. Eating half a take away curry will half your calorie intake but won't help you really.swapping a takeaway curry for a homemade veg based curry with no cream will without you having to go hungry.
I am naturally slim, have never been overweight so don't actually know about losing weight but I never let myself be hungry. I eat proper meals with lots of veg. I mostly cook from scratch. And I exercise (not so much now I have a 1year old). I think filling yourself up with healthy food is important. Plus you won't get fat eating 'too much' brocolli.

Here you go. This is probably a little protein rich but cut it down slightly and you'll not go too far wrong.

www.teamunify.com/cast/doc/Insanity%20Nutrition%20Guide.pdf

During the week I'm reasonably disciplined and typically eat this in a day:

Breakfast: Half cup of porridge with sunflower seeds and a few teaspoons of honey.

Snack: Banana and handfull of mixed nuts (unsalted)

Lunch: Salad box with no starchy carbs e.g. leaves, peppers, tomatoes, tuna/makrel/grilled chicken, jalapenos, olives.

or 2 egg omelette

Snack: Pear and protein flapjack or a Whole Earth peanut butter sandwich on seeded/brown/malted bread.

Dinner: Fish/chicken/steak with greens, veg and very few carbs.

Plenty of water and just one or two cups of tea.

I tend to eat arround my BMR but will consume more/less depending on what I'm doing in the gym.

Weekends I tend to slacken off as it's not practicable to eat like a saint 7 days/week. Life isn't about stopping the pizza/curry/fish & chip nights but just making sure they're the exception as opposed to the norm.

It's not easy though. Maintaining, doing lots of exercise and fighting the chocolate cravings is tough but is possible with a bit of determination. You CAN do it OP but really need to make it a lifestyle change that you can sustain.

All the best.

Too, first thing to say is please please don't give yourself such a hard time with all the self hate. Really, I mean it!! If I were your friend in RL I would want to give you a big hug and tell you not to be so unhappy about things, or about yourself, be kind to yourself!! However I encourage you to start making small incremental changes, not massive unrealistic ones.

They say it takes 30 days to make a habit, so try to set yourself a few easy and realistic goals regarding portion sizes and type of foods to enjoy, then over time as you start to feel the benefits of success, it will encourage you. A special plate, or just a smaller plate can really help. Also drink plenty of water, stay well hydrated! And get into moderate exercise, again keep it realistic, enjoyable and build it into your daily commitments around the family i.e. a 30 min brisk purposeful walk which is ultimately do-able for most people can boost your morale - have it as you-time not just a random walk, see it as part of your new regime, keep it going regularly and notice the difference. Or a cycle, or a swim, something you enjoy!

Honestly there is no magic formula, start to think about food differently, not as something to ration or reward, but as something to keep you feeling healthy and fit. Also something to enjoy not feel guilty about.

I have been 9 stone 6 lbs most of my adult life, so I am hopefully one of the people who you mention in your OP as um normal (I don't know about that lol). Food to me is part of life, enjoyable, but not something I make the focal point. I rarely eat by the clock, just because its 1pm for example, If I am not very hungry I will eat less. Sounds very obvious but its the way I perceive food. Equally, if I am hungry I will eat more, but will always stop before feeling stuffed, as I cant stand that bloated feeling. If your body gets back in tune with what it really needs, and you let it tell you, rather than you telling it (!) you will find that fullness becomes the signal to stop and you dont go over that threshold.

It really is smaller portions sizes. I'm skinny (well, ish) and I eat all kinds of shit. But I don't overeat.

Also, I only eat when I'm hungry and I only eat what I fancy eating.

Everyone in my family (apart from my dad) eats in the same sort of way and we are all slim and healthy.

I did pile on loads after having DS2 but I did a few weeks of 5:2 and lost a stone, it's the only diet I've ever tried and it really worked.

I don't do masses of exercise although I am fairly fit, I walk lots I suppose and spend a lot of tiem chasing toddlers.

Um. I also drink far too much and smoke so I'm not exactly an icon of physical perfection, or anything.

I'm a size 8 - I don't really watch what I eat, but I rarely snack. I don't drink much, and I don't do caffeine or fizzy drinks.
I like ice cream and cake though - so I'm probably not a very good example.

Why not keep in touch here and let us know how things go over the coming weeks and months. You will always get support and I will be happy to know of your success. You can do it!

I would also recommend MFP. I have lost 4 stone since the start of the year by calorie counting and have another 4 stone to go hopefully.

It has been really interesting for me to monitor everything I eat and really think about how much I eat, random snacking where I consume calories without being hungry, where I have eaten the right foods but in high quantities etc.

Gradually I am getting better at controlling portions and making healthy choices / making bad choices but compensating the next day - it is all about the balance for me.

I think slim people just eat things in moderation and also don't eat out of habit. For me I just don't buy crisps, biscuits, sweets etc because if they're there I'll eat them. It's not rocket science...eat a bit less and move a bit more and you'll soon see a difference. And once you do see a difference it's so much easier to say no to another biscuit....

What about couch to 5k for excercise? It's 30 mins a day, on podcast so someone tells you what to do, and all info is on NHS website