Desperately need to lose weight. Please help? :-(

[RunRabbit]

My weights always gone up and down and I'm sick of it. I want to make a positive change to my health. I want to lose weight and keep it off.

I have a high carb diet right now, mainly rice and bread. I've also bought myself an exercise machine since I'm too embarrassed to go to the gym.

Any ideas on how I can get started? And any tips on losing all this weight?

Thank you

A high carb diet is a sure way to ensure you lose no weight at all. Start eating some good fats and proteins and using that exercise machine. You'll get good results.

I know but I can't help it. It tastes SO good!

I'm thinking of replacing rice with Couscous.
Is Couscous any better or is that still carbs?

I'm thinking smaller portions and better food choices are the way to go.
Diets like Atkins, 5:2 etc. will end in failure when I can't sustain it and the weight will fly back on.

The crux of it is this (and I've lost a LOT of weight in my time so I know what I'm talking about). Junk food tastes good. It tastes awesome. But every time you put that stuff in your mouth you're making the choice to not do anything about your weight problem. I realised it was my choice to either stay fat or to bloody well do something about it. Cous cous would be no better IMO. Smaller portions are a good place to start, but you do need to look at what you're eating as well.

Couscous is still carbs. It's no better than rice

Maybe read 'The Calorie Myth' by Jonathon Bailor and then decide about how you might go about losing weight and keeping it off. I don't think you'll be as keen on the carbs after you've read it...

Just do it

Start with losing the sugar and portion control

Everyone says go cold turkey on carbs, tis hard but less painful in the long run, low carb may not be for you but lower GI might

Couscous is actually pasta (quinoa is nicer anyway and lower carb)

Move about a bit. Gyms are naff, walk briskly outside and go swimming (no-one can see you in the water)

Good luck

Lots of steamed/boiled/microwaved veg. It fills you up for few calories. You can add pepper, spices, herbs for extra flavour.

Raw veg for snacks.

Lean protein is also filling. Baked fish or chicken.

Thanks for the advice.

Going to start with small portions and look into healthier alternatives for what I'm eating.

i think thats bullshit to be honest - either commit to an eating plan - a proper one - or face the fact you are going to remain fat. half hearted attempts are just bullshit

most things have sugar in, sugar is addictive if you want to lose weight, cut out the carbs, google it, go ona thread, read up about it and do it

Thanks for the support

I am looking at eating plans but it's easy to say eat more steamed veg and cut out carbs but in reality I know that's not going to be sustainable, plus other boards say I need to be eating carbs, whole grains; brown bread/rice and the like.

It's hard to figure out what I'm suppose to when all the diets tell you do do opposite things.

I can't low carb, I am trying to reduce my carb intake but I think recognising your limitations is important.

I've lost 17 lbs doing 5:2 and getting back to running. I don't think I can 5:2 in the long term but doing it has taught me a lot about hunger and how much I feel like I need versus what I actually need.

So firstly think about what you eat. Aim to eat as much fresh and unprocessed foods as possible. Do aim to reduce your sugar intake, it is extremely addictive. I work nights and used to eat 2 chocolate bars and 2 packets of crisps each shift because I thought I was hungry. Now I eat nothing and I don't miss it.

Move more too. Tbh weight loss is more diet than exercise anyway.

The weight should start to come off if you do that and you can decide if you want to follow a plan or stick with just making healthier choices most of the time.

It's hard for the first few days but it gets so much easier really quickly.

Thank you Doyouthink and congrats on your weight loss

My food intake is a lot better than it was. I cook my own foods, don't drink alcohol, I don't eat takeaways/eat out and don't eat much chocolate/crisps etc.

I do need to control my portion sizes and lessen my carb intake. Maybe to once a day. Just have brown bread for breakfast, the only carb for that day then a jacket potato another day for lunch.

I've downloaded MyFitnessPal(?). I saw it mentioned on another thread. That should help control my calories and make me aware of what I'm eating and the contents like sugar and fat.

Sounds like good plans to me. I think the most important thing is to remember that it didn't go on overnight and it will take time to come off.

If you don't want to weigh yourself, measure your waist and hips and use an item of clothing as a guide.

A lot of people find my fitness pal really helpful. I don't calorie count religiously but I run 30 miles a week so I feel confident I don't need to as long as I stay off the sugar.

Good luck.

Just speaking from personal experience here, but I have found if you cut out the pasta, rice, bread, chocolate and all other carb rich foods completely it is much easier.

I find that I am fuller for longer and I get full after eating sooner.

My advice would be trying to find good alternatives. So for a typical pasta dish try slicing courgettes into thin length-way slices, put in an oiled dish and microwave for a couple of minutes. There are recipes for cauliflower 'rice' if you Google and a mash cauliflower and cheese to replace mashed potato.

Instead of desert coffee and cream is good for me - if you like it. Or raspberries and cream.

Good luck RunRabbit, sounds like you're very positive about finding a plan that's good for you :)

There are as many ways of losing weight as there are people. My personal way, which suits me, was first of all learning what a normal, healthy portion size was. MyFitnessPal really helped me with that (and reading the backs of packets eg correct serving size for dried pasta or cereal). Then a year later I tried 5:2 (again, it suits me, it's not for everyone) and that re-trained my appetite to recognise hunger and fullness signals; it also re-set my appetite so I naturally want more healthy foods.

6 stones lost and am now maintaining. My photos are in my profile.

The key things for me was a) learning what a normal portion size was b) realising I didn't have to eat at the first sign of feeling peckish c) no snacking between meals d) being extremely patient (I kept going even though my weight plateaued at the midway point for 4 months!) e) sticking with my plan.

Find a plan that suits you, find support on one of the many support threads here and GO FOR IT :)

Thank you for the support and tips.

capsium How long do you cut out carbs for? Until you lose weight? Forever?

I will try the cauliflower rice, thanks.

BsshBossh Oh wow you've done amazing! I need to lose 6 stones too. I hope I can do as well as you. I might have to use your pictures as inspiration

How long do you cut out carbs for? Until you lose weight? Forever?

I think everybody's bodies are different. Some tolerate more carbohydrate than others. If you are 'insulin resistant' the body produces too much insulin in response to blood sugar level. This has a knock on effect of a tendency towards storing fat from blood sugar instead of utilizing it for energy. A tendency to store fat around the middle can signify insulin resistance.

I would say, after losing weight, if you wanted to eat carbohydrate rich foods again, the thing to do would be to introduce them gradually and systematically, keeping on monitoring the effect on your weight. Choosing carbohydrates rich in fibre is better as fibre can slow down their breakdown, so wild rice instead of white, seeded wholemeal bread instead of white etc.

capsium My body might be insulin resistance then. I do store fat around my middle and my thighs.

I know not all carbs are the same; complex and simple, do I need to cut out everything, cereals too?

RunRabbit Cutting everything out, re. carb rich foods, is what I have found the easiest. I did not experience the 'lows' and 'highs' I had previously. I got less hungry. Meals, sensibly portioned, filled me up. I wasn't even ravenous before the next meal.

The results in terms of losing fat (I have scales which measure my fat percentage) were pretty good. Lost 3 stones this way. I maintained for 9 / 10 years. However after having DC I started to add more carbs back into my diet, concerned that I was cooking a varied diet for everyone. However I slowly began to put the weight back on. Hence I'm doing this again - it is working.

How do people on slimming world lose weight? Green days are carby?

^ went down from 37% body fat to 24% body fat.

juney I don't know. A calorie deficit means you will lose weight, but not all of that is fat. As your body burns it's glycogen stores you lose water as glycogen is bound up with water in the body.

Juney Also I think some people's bodies deal better with carbohydrate., they have a better insulin response.

Just be careful with my fitness pal. It allows anyone to input info. Last week 9 out of 10 foods I looked up had the wrong nutritional information. By quite a lot.

If you enjoy carbs why not look at slimming world which is very carby.