Don’t know where to start

[QuestionableDanceMoves]

I have around 7/8 stone to lose, it was less but I gained 2 stone from September to December last year- so annoyed with myself as that 2 stone had been gone for 2 years.
I signed up to team rh 7 weeks ago but have gained 7lbs and they won’t adjust my calories, keep telling me stick it out and the weight will come off.
At my size I don’t have time to stick it out when the scales are going in the wrong direction.
My mental health is shot to pieces at the moment- not anything a dr could do as I’m not depressed I’m just not in a good place. I’ve been on furlough since last March, got made redundant last week, am a single parent with no help and am constantly having issues with my exh. I just feel very meh the whole time.
I have been considered overweight my whole life, although looking back at photos from when I was first put on a diet I wasn’t overweight at all- I’d give anything to be back at that size.
Now I’m morbidly obese and I hate it. I am desperate to not be this size anymore. I have no clothes that fit, hate seeing myself in the mirror and, honestly, I think my size could hinder me finding a new job.

So where do I start? I don’t want to do slimming world or weight watchers because I’ve tried them, team rh hasn’t worked out at all but I did like the premise of it- the focus on calories, protein, fibre etc
I know it needs to be slow and steady to give me the best shot at keeping it off but how do I get the scales to go downwards when all they’ve been doing for months is going up despite 15k steps a day and weight training 3 times a week
I’m so deflated and defeated but I can’t live like this anymore

What are your staple foods?

My starting point was to only eat whole foods - nothing processed, nothing sugary. It's revolutionised my health as well as weight and I fully recommend it.

Chicken, green veg- broccoli, brussel sprouts, green beans etc, wholegrain rice or pasta, sweet potatoes
Fruit, all bran cereal, green yogurt etc

When I lost 2 stone before that was eating 1400 calories a day but I was starving the whole time. Team rh had me on 2800 calories a day and I was stuffed the whole time but the scales weight up

What is your 'poison'?

Rather than going on a diet, you need to start a new way of eating and exercising that will be your new way of life.

Do you get any exercise? I work out everyday and find it helps with mental health enormously.

Have a read about depression and diet, a diet rich in healthy vegetables, wholefoods and protein are good for your mental health, whereas processed foods full of trans fats, sugar, caffeine and alcohol or detrimental to our brain function. So ultimately, if you eat badly, you feel rubbish and then eat more to try and make yourself fell better.

Do you think that may be what you are doing?

How many calories did they put you on?
Are you happy with the marcos there? You could just take what they given you and take third off.
So if they given you 2500 cal, take 800 off for example. Adjust macros adequately to it.
That will get it moving, it's still very good amount of cal and it will help you psychologically the moment scale goes down a bit.

Oh cross post.

2800 calories! That's loads. Are you female? How tall are you?

How are you measuring your intake of calories and macronutrients? If you're using My Fitness Pal or similar are you confident you're selecting the correct options from the database? Are you weighing everything or at least measuring out portion sizes and entering your actual portion size?

That's a lot of carbs and a lot of calories. Nobody can lose weight if they feel stuffed all the time.

My starting point was to only eat whole foods - nothing processed, nothing sugary. It's revolutionised my health as well as weight and I fully recommend it.

Exactly what I do too when I need to reset myself. I really recommend this op.

Eggs, poultry, meat, low carb veg (spinach cauliflower broccoli peppers mushroom lettuce etc), fish, olives, cheese.

I'd cut out the pasta, rice, cereal etc. It never leaves me feeling full.

Omg crossposted.

Yeah 2800 is a lit. It may work for some, obviously not for you. If it adds a pound a week that's about 500 cal a day more you should have at all.

Make some healthy swaps, lower the numbers they've given you, keep any good info you have.

Sign up to MyFitnessPal, it's free.

Go through their setup to create goals and choose 1lb per week loss goal and sedentary activity level.

That will work out your calorie goal per day. It calculates TDEE and BMR and bases your calorie goal on a 590 calorie deficit per day.

@fruitbrewhaha I am female and I’m 5ft 4

@MarmiteWine I am confident I have been weighing everything to the gram and logging it correctly in MFP. I’ve even been cooking my dinner separately to the kids so I’m certain of how much I’m actually eating- although the washing up is horrendous!

I didn’t lose weight with RHFitness either.

My advice would be low carb smart swaps.

I never fully understood how team RH works. They give you LOTS of workouts to do? How else would someone be able to eat thousands of cals and lose🤔

Nvm.

Yeah, 5.4 and nearly 3k cal might just not mix well here.

Just don't despair @QuestionableDanceMoves you will get this sorted, the weight will move and you will feeluch better. We all went through some issue and felt horrible so know that it passes. Don't give up. Adjust. You can do it. It's not easy, but it absolutely is doable!😁

OP I'm 5ft 8, when I started my weight loss I was 233lb (16st 9lb) and my calorie allowance was 1690 per day.

Now I'm 177lb (12st 9lb) it's 1420 per day.

There are days I go over, and days I go slightly under but I try to stick as close as possible to the goal. I don't eat back exercise calories but if I've done exercise and am hungry then I'll have something even if it takes me a bit over my goal. It's miserable sat rumbling and feeling hunger pains and just makes you quit the diet so if you're hungry, eat, but make it a healthy choice.

A typical day for me would be
B - Greek yoghurt or Quark with berries or scrambled egg (2 medium) with veg
L - cold or warm salad with some kind of protein usually chicken breast or egg.
D - whatever we're having as a family, usually meat and 2 veg or meat and freezer carb like hash browns or onion rings.

Snacks, only if I'm hungry

• serving of nuts/seeds (follow serving size suggestion on pack)
• cheesestring
• beef jerky
• yoghurt/quark
• melba toast or ryvita with cream cheese
• veg
• berries

I'm the same height as you and started at over 15 stone. I've lost over a stone since Christmas. I've joined WW online for the accountability, following the Blue plan.

What's working for me is the Mediterranean-style diet, with most of my protein coming from fish - white and oily - or vegetables - beans, lentils, chickpeas etc - instead of red meat. For carbs I tend towards whole grains but occasionally have skin-on new potatoes or sweet potato. Pasta is an occasional treat, with a sauce packed with vegetables, rather than meat, or sometimes I have salmon, prawns or mackerel with the pasta and veg.

As well as the evidence supporting the benefits of the Mediterranean style diet on heart health and reduction of diabetes risk there are also suggestions that it improves mental health and the gut microbiome.

I try to start my meal planning from the veg, rather than the protein, and have roughly half the volume as veg.

I'd be incredibly concerned about any eating plan that has you eating until you feel stuffed, just to meet the 'required' macros. A key to successful long-term weight management is being able to self-regulate and recognise when you've eaten just enough.

@QuestionableDanceMoves We have a thread for dieters with a BMI of 40+.
Want to come and say hi?
Many diet posts have starting points where lots of us would be happy to finish!
We have people with a variety of approaches. I bought a budget Fit Bit and I'm just generally cutting back so I can eat with the family.

As pp have said 2800 cals a day is way too much and hence why you are gaining weight. About half that would be about right.

I've recently started using Centr, there are exercises to do every day and a meal plan to follow for weight loss.

I swear by wearing a fitness watch. It gives you a good idea of how many calories you are burning a day. It can be quite surprising how little. I do an hour of exercise a day, plus walk a couple of miles and I'm using 1700 to 1850 a day, (I'm 5'1" and a half) So I have to aim towards 1400 a day, which isn't a lot if I eat anything like chocolate or biscuits etc but is doable.

Team RH had me on 2100 a day and I just couldn't eat that much. I also couldn't eat the amount of protien they wanted me to, trying to get it all in was messing with my head and my OH told me to stop doing it.
I took myself down to 1900 per day which was still loads but wasn't making me feel so stuffed. I also ignored the macros and just focused on counting the calories. But I still felt it was too many cals.

I calculated my TDEE and my BMR and then split the difference and have given myself 1700, that feels about right now.

I started out quite liking Team RH but grew to dislike it, I'd rather just count the cals on my own and come on mums net for the support - costs nothing!