Need to lose a stone, any tips?

[DianaOfTheLakes]

My BMI is about to tip over 25 and I need to lose about a stone to get it back down to a healthy level (and lose the belly and upper arm fat).

I'm 45 and have never really been on a long term diet before. The only diets I've done have been pre holiday crash diets, which aren't healthy or sustainable. The weight gain has been gradual over the last couple of years and I think I'm possibly peri.

I'm interested in hearing about diets that have shifted the weight but have also maintained the weight loss long term.

We've been drinking a bit too much since lockdown in March and I'm going to do dry January as a kick start. I've also planned out some decent hikes to do in January and bought some dumb bells. The weight isn't going to come off unless I seriously look at my diet though.

cut out sugar in all forms and the weight will drop off, skin and hair improves too.

High protein, moderate complex carbs and some fat and weightlifting plus walking for exercise. If you build lean muscle, you'll burn more calories even when you are inactive.

Following as in exactly the same boat!

I need advice too.
I joined Team RH on Facebook and il live the encouragement however I fail as I do in every diet I ever do because I seriously lack imagination on food/meal ideas. I end up living on boiled eggs and chicken salads until I’m bored and give up.

Calorie counting on My Fitness Pal is good. If you fill in your stats it tells you how many calories you can eat per day to lose a pound per week (mine is around 1600) but you have to stick to it strictly.
I still eat things like carbs and chocolate etc but I have to have smaller quantities of them to be within my calorie limit. If I have a takeaway I’ll go for a kids portion (pizza I’d have 3 slices and bulk my plate out with a side salad for example).
I’ll also often have low calorie breakfasts and lunches so I can eat a normal dinner and dessert with my family. (Breakfast might be something like some 0% fat Greek yogurt and berries and lunch might be something like vegetable soup and a ryvita).

I'm currently trying Paul McKenna's I can make you thin. You aren't supposed to weigh yourself a lot. I've been doing it a week and lost a few pounds. That week was Christmas and I haven't once felt deprived. It is more enjoyable than any diet I've ever been on, plus I don't like being told what to do, and he doesn't much.
You do have to make time to listen to an audio hypnosis every day for the first two weeks though.

@Dragongirl10

cut out sugar in all forms and the weight will drop off, skin and hair improves too.

Even better, if you can also avoid all wheat and refined carbohydrates, that would help.

Thanks all. I was considering a food diary but my fitness pal looks like it will do the trick. Is it worth subscribing to the paid for version?

Cutting out sugar and refined carbs sounds like a good plan too. I'll have to start reading ingredients lists. Do you have any recommendations for sugar free / complex carbs / high protein meals please?

In terms of recipe websites or books I can buy.

I bought Louise Parker's books and her food plans really work. She recommends cutting out refined carbs (pasra, rice, bread) but allows cheese and some fats plus minimum 15 mins exercise daily.

Give up alcohol and snacking between meals

You don't need to cut out any food group, you just need to eat fewer calories than you burn. Best way to calculate this is to use a TDEE calculator for a rough estimate of what you burn in a day and then reduce your calories to create a deficit. Try to reduce by something sustainable and achievable so that you don't feel deprived and enter a binge/restrict cycle. You can also up your activity to burn a few more calories. As long as you burn fewer than you expend you can eat whatever you like and you'll lose weight.

@Love51

I'm currently trying Paul McKenna's I can make you thin. You aren't supposed to weigh yourself a lot. I've been doing it a week and lost a few pounds. That week was Christmas and I haven't once felt deprived. It is more enjoyable than any diet I've ever been on, plus I don't like being told what to do, and he doesn't much. You do have to make time to listen to an audio hypnosis every day for the first two weeks though.

I lost the most amount of weight ever doing this about ten years ago. Didn't feel deprived or hungry and don't have to weigh or count anything at all. I was known at work as 'the disappearing woman!' I then had children in very quick succession and stopped applying the principles. I also didn't dare put my headphones in at night to listen as I was scared I would t hear the children but they are bigger now so should be able to do it most nights. You've inspired me to dig the book out and find the hypnosis on my downloads

You don't have to go to extremes or cut out major food groups. In fact you're more likely to fail if you do. I'm a couple of years older than you and have lost two stone and changed my body shape in the last year.

Nutracheck app I find is a better alternative to my fitness pal. I used MFP for 10 plus years but it became difficult to find things. It's free for a week then 4 a month I think? I payed for the year.

I Eat two or meals a day and two snacks at set times, watch portion control, eat loads of vegetables! I aim for 1200 a day for 5 days and 1500 for a two others. I think there is some 'scientific' basis for this but for me it simply allows a treat at the weekend.

You can scan the barcodes on foods on MFP and set your calories and macros. Completely free.

I have been doing a fabulous 50s exercise routine (on YouTube) since July and have noticed a decent weight loss.
I haven't dieted or weighed but have noticed in my clothes etc
It is a 30 min exercise routine lots to choose from; with or without weights.
You aren't 50 but it could help.

Is wholemeal pasta classed as a complex carb? How about German rye bread? Baked potato with skin on? I need to go and do some reading, as I'd consider the 3 things I've mentioned as being healthy options.

I had huge success with Michael Mosley's Fast800. Lost a stone in three weeks and it wasn't particularly hard.

Potatoes, bread and wholemeal pasta need to be eaten sparingly if you wish to lose weight - the reasoning is that you should limit these types of food so the body will burn up your stored fat to generate energy insteasmd of burning carbs

Anna Richardson's book is basically lots of low carb, low sugar, healthy recipes. I followed this and lost 8 lbs in 2 months. Apparently you can lose 7 lbs in 2 weeks if you stick to it strictly. A lot of the recipes and ideas are really nice too, they've become family favourites.