I need to loose a LOT, tips welcome

[anonfatty]

Stepped on the scales for the first time in a while and I'm disgusted, I knew I'd gained a fair but since having my youngest (who's just about 2) but this is a real sobering reality check.

I'm almost 22 stone.

This isn't ok. I'm not going to make any excuses because I shouldn't have let this happen. I need to fix it.

I have reinstated a paused gym membership, downloaded MyFitnessPal and I'm looking into other diet options.
Is calorie counting the best way to go or is there a diet/plan anyone would recommend? I'd rather not spend a fortune but don't mind paying something.
Fitness-wise I'm probably fitter than you'd imagine for my weight! But what is better for fat loss? I'm assuming a combination of strength, cardio, core?

Tips welcome!

Calorie deficit - whilst it's a diet as such you can still eat a reasonable amount and foods you enjoy. But it's a very effective way of loosing weight. There's calculators online and examples.
Minimum 10k steps a day!

I'm with you, when I had my second I hit 19st and I was ashamed of myself :(

I've lost a couple of stone and now I'm stuck again so any support welcomed here too!

I've been doing one of the diets/shakes and trying to decrease calorie intake and increase except use

I’ve lost 4 stone recently and kept it off. Went from 16.5 stone down to 12.5.

I used My Fitness Pal and logged everything I ate, no matter what it was. If I had a bad day with eating I had to forgive myself and move on, tomorrow was a new day. I weighed myself everyday using smart scales that connect to my Fitbit. I prefer weighing every day and then averaging over the week. Crisps were my big downfall so I stopped those completely for about 6 months, I have the occasional bag now but could get through several packs a day previously.

Weight loss is mostly about the food you eat but exercise does help. I walked everyday and got a new part time job where I’m on my feet so now average 70,000 steps a week.

I’m still loosing now (got another 9kgs to go to get to my goal of being a healthy weight) but much slower. I stopped tracking about 4 months ago but I now know what a portion size should look like.

Mostly it’s about your own motivation and how much you want to make the changes needed. I’d tried so many times before and given up after only a couple of weeks.

Good luck, you can do it.

Cut out all ultraprocessed food and fizzy drinks.
Eat plenty of fat, fibre and fermented foods such as kefir.

The calorie thing has been debunked really and relies on willpower which is impossible against ultra processed food.

Read up about gut microbiome

Don't underestimate the power of small changes. Doing squats while you clean your teeth or marching on the spot or doing step jacks while you wait for the kettle to boil or the microwave to ping or the drier to end its cycle. All those 2-minute micro workouts add up.

Make the most of exercise while you are still this big. Even short walks and squats will be incredibly effective because you are weight-bearing a really heavy load and that will build muscle and strength very quickly.

Try to extend exercise every day in tiny increments. If you walk for 10 mins one day, do 11 mins the next. Build up a minute a day.

Don't diet. Eat healthily for life. Loads of fruit and veg, lean protein and complex carbs. Very limited processed sugar, processed carbs and alcohol, sweet drinks etc.

I'd love to be able to do more exercise, even 10k steps a day is something I'll have to really plan for- not because I can't physically do it but I find between working full time in a pretty demanding desk based job, studying (with a looming essay deadline!), managing the DCs schedules, spending time with them and everything else there's so little time left in a day!

Time management is definitely going to be a big part of the next steps.

I've started with a meal plan, done a good shop and pencilled in some classes and sessions at the gym.

@Mn753

Cut out all ultraprocessed food and fizzy drinks. Eat plenty of fat, fibre and fermented foods such as kefir.

The calorie thing has been debunked really and relies on willpower which is impossible against ultra processed food.

Read up about gut microbiome

I beg to differ, so does millions of people

Og, I fo agree eith the gut helath though!

Sorry😳
I do agree with the gut health though

@Mn753

Cut out all ultraprocessed food and fizzy drinks. Eat plenty of fat, fibre and fermented foods such as kefir.

The calorie thing has been debunked really and relies on willpower which is impossible against ultra processed food.

Read up about gut microbiome

This.

Cut out sugar and artificial sweeteners, (which are no better)

Cut out processed food

cut out bread, any refined flour products, vegetable oil, transfats

limit fruit

drink tea and coffee black

Eat loads of veg

exercise won't have any effect on weight, although it is healthy for other reasons

good luck!

It’s low carb for me.

Op I mean this gently but if you’re struggling to hit 10k steps a day are you sure on your fitness? I ask because you can really hurt yourself at the gym. I’d urge you to do something very gentle to start with.

Exercise isn't necessary for weight loss, though it is important for health. Just don't get yourself into the mindset of thinking you won't be able to lose weight until you make more time for exercise.

Sort your diet out first. Lower carbs, low sugar and cut out ultra processed foods.

Oh, and if you can, really work on getting more (and better quality) sleep. This is the part I struggle with, but I am working hard on it.

I recommend these podcast episodes that explain some of the science:

podcasts.apple.com/pt/podcast/feel-better-live-more-with-dr-rangan-chatterjee/id1333552422?i=1000444124353

podcasts.apple.com/pt/podcast/feel-better-live-more-with-dr-rangan-chatterjee/id1333552422?i=1000525666888

Just eat less. Try less carbs but don't make a massive diet deal out of everything. Don't drink much. If you eat rubbish by mistake one day- don't have much or any dinner. That works for me. Make it as easy for yourself as you can. I find exercise v helpful as long as I don't overcompensate with food.

If you want to do calorie counting, Jason Manford has a fab, supportive group on Facebook. Come join us!

I didn’t have as much to lose but I found restricted calories effective because it forced me to think carefully about the nutritional value of what I ate and cut out processed food. Used my fitness pal, weighed daily and averaged weekly and did walking.

I’m having good results with Fast800 by Michael Mosley although any deficit will make you lose weight. I didn’t have as much to lose but a big problem for me is binge eating, which is triggered by sugar. On the Fast800, I don’t have any cravings really and don’t feel hungry. The other bonus is that the weight comes off fast so less chance of losing motivation and giving up. You have to make sure you get into ketosis which takes a few days but after that it should be fine but I appreciate it’s not for everyone.

Also, avoid heavy exercise until you’re at least several stone lighter. You could do real damage if you try to do something like HIIT. It’s scary seeing morbidly obese people like Tess Holliday doing box jumps and stuff on Instagram. It’s a total no-no. Walking is good as is swimming but don’t overdo it. Concentrate on the food bit for now and the exercise will get easier the lighter you are.

Walking !!! You will shed the weight. I personally find it the best thing for weight loss. At your size you will probably need to start slow but once you can build up your mileage and speed it will really make a difference

Also I would try intermittent fasting, I find that works really well if I want to lose weight
Best of luck

Read the book 'Why we eat (too much)' by Andrew Jenkinson. The recommended style of eating may or may not be for you, but it's very helpful in understanding why some people find it harder than others to maintain a healthy weight.

MyFitnessPal! Be honest about your activity level and stick to the calorie limit it tells you to, I would recommend not eating the extra exercise calories it gives as it overestimates those a bit.

I tend to stick to low carb because that way I get to eat more food, carbs are really high calorie and you don't get much bang for your buck.

Eggs for breakfast, scrambled, fried, omelette, boiled - however you like them.

Lunch, I usually have steamed green veg with a tsp of butter, plenty of seasoning and some wafer thin chicken or ham torn up and mixed in. You can have a big plate full for about 200 calories.

Dinner, whatever the family are having but switch out the carb for greenbeans, broccoli, baby corn or the like.

For snacks I have boiled egg, a couple of pieces or salami, apple with peanut butter, beef jerky, cheese string/babybel or something else protein heavy.

I've lost 4 stone following this kind of diet with the odd treat/cheat thrown in.

Oh and lots and lots of water, at your current weight you should be aiming for around 3 lts a day which feels a bit impossible at first but it really helps. Just keep a big bottle to hand and sip often.

@Bluntness100

It’s low carb for me.

Op I mean this gently but if you’re struggling to hit 10k steps a day are you sure on your fitness? I ask because you can really hurt yourself at the gym. I’d urge you to do something very gentle to start with.

Yes I'm sure, it's literally just time that's the issue. Weekends I can do 20k without thinking about it.

[quote TheLeadbetterLife]Oh, and if you can, really work on getting more (and better quality) sleep. This is the part I struggle with, but I am working hard on it.

I recommend these podcast episodes that explain some of the science:

podcasts.apple.com/pt/podcast/feel-better-live-more-with-dr-rangan-chatterjee/id1333552422?i=1000444124353

podcasts.apple.com/pt/podcast/feel-better-live-more-with-dr-rangan-chatterjee/id1333552422?i=1000525666888[/quote]
I'd looooove to sort sleep... unfortunately my toddler has other ideas. Holding on to the dream of uninterrupted sleep with no little feet or bums in my face 😂

I'm not making excuses for you but interrupted sleep is linked to obesity. Combination of higher cortisol which prevents weight loss, and bad snacking on quick fix processed carbs and sugar to try and overcome exhaustion.