Mental block and don't know where to start

[RaptorOnATractor]

I really, really want to lose some weight. I'm currently around 11st 4lb. Pre baby (have a 1yo) my average weight was about 10st 7lb, and in my absolute best shape a few years ago I got down to 9st 5lb.

That was after my first child, I was bigger than I am now following a few months in hospital. I joined a boot camp, changed up my diet, and worked really hard. So I know I can do it. But I just don't have the motivation, despite having reached the stage where I don't like to look in the mirror etc.

I'd love to lose a stone. I'd love even more to get below 10 stone. Even if just by an ounce!

I don't know what to change about my diet or lifestyle. I did lose a bit of weight earlier in the year doing 16:8 and a bit of calorie counting, but I found it hard to maintain beyond a few weeks. I don't eat terribly, cook everything from scratch, although I definitely eat too much bread and crisps, particularly at lunch. I can't figure out a time to carve out to exercise, especially with the two kids and working around their sleep etc. The classes I used to like are now all on zoom and I don't have the space at home. I can't (won't?) run.

I just feel in a huge rut with it. I'd love some tips, healthy lunch ideas, lifestyle structure ideas etc. Please?

Sometimes just changing one thing helps. Like cutting snacks.

Focus on upping fruit and veg? It's easier to focus on something positive.

Counting calories - calorie deficit is the only way to drop weight.

I’d recommended the MyFitnessPal app - you can upload your recipes which makes it easier to track. It does take some effort tho, but worth it.

I’d track your septa as well, exercise doesn’t need to be going to the gym, and running around after your kids will probably be more steps than you realise

Good luck!

I second shifting your focus to something positive. Exercise that you enjoy, or that feels like a challenge you want to meet, or something that you can gamify (Can I get in 500 more steps than yesterday?!) Get moving because you enjoy it, then focus on fuelling your body through that. Making sure you get enough healthy fats, protein and fibre.

I find if I focus on making sure I get enough good stuff in, and enough water, I don't crave less healthy treats, and the positive outlook on it makes it much easier to stick with. Also, it's easy to make changes a little bit at a time. Healthier breakfasts (fat and protein, so no carb crashing later on) set me up well for not snacking, and being able to focus for the morning. After changing that, and enjoying the benefits, I'm motivated to eat better at lunch, and so on.

Thanks everyone. Some good tips. Just need to plan what I'm going to have, particularly for breakfast and lunch, so I don't end up reaching for bread for both. Breakfast is my biggest hurdle, as I don't like cereal that much so I feel quite limited if I'm avoiding bread. I need something to keep me going until lunch without reaching for mid morning snacks...

Honestly? You’ve got to want to loose the weight more than you want the food and right now you would rather have th food when it comes down to it. If you’re not on the right head space, any diet will fail

Eggs are good for breakfast or yogurt

I couldnt face low carb as i couldnt face giving up bread. But now i make "keto rolls" and grab one from the freezer on my way to work. Game changer. They feeeeel like bread. I can be normal with my cheese sandwich.

Make changes that seem least unbearable first

I can only share what works for me. I follow 16:8 or 17:7 most days, although at least one weekend day I will have breakfast with my toddler and husband. I absolutely love it - saw quick results within a few weeks and feel that I can still eat what I want, within my window. I've had chocolate most days including a mini magnum after dinner a couple of times per week.

I am currently trying to eat at least 10 fruit and vegetables a day (this helps by crowding out the chocolate and crisps!), and have only 1 or 2 glasses of wine per week. (I wasn't a massive drinker before but even this reduction from a low level has helped to be honest. Alcohol is a killer for weight loss, just stops fat burning dead).

I'm currently doing Epic Heat with Caroline Girvan - I either do the 30-40 mins sessions after the toddler is in bed and while dinner is cooking, or get up early (5:45am) to do it before she wakes up. Most weight loss is through diet, but I find exercise helps me stay motivated to eat better.

There's a school of thought that actually motivation isn't what you need to commit to weightloss. Motivation is fickle and dependent on your feelings every day - what counts is discipline and consistency. So just sticking to something most of the time will have better results than going whole hog for a month then giving up.

I've lost over a stone since January (slow but worth it!) and have seen significant slimming in my problem areas, even when the scale hasn't moved.

Good luck! Sending positive vibes.

There is pretty well only one way to access your fat stores and that is to raise glucagon and lower insulin. Insulin is designed to store food as fat.
The only way to lower insulin is to eat foods that don't trigger it's release. Once you have done this for a while, glucagon raises and starts to mine your fat stores. This is why ketogenic, carnivore and paleo diets work. This is why fasting works.

You're absolutely right @Bluntness100 but I need to start to make some changes as I'm starting to feel unhappy. Even if those changes aren't as transformative as they could be if I were in the right headspace... If that makes sense?!

Thanks everyone. I'm in no particular rush to lose the weight - I do believe that slow is better as it is ultimately more sustainable. But I need to get on that path somehow, soon!

Start a journal. Look at YouTube vids of Jason Fung. Understand the science of it and it will become a 'project' you have a vested interest in.

@RaptorOnATractor
Porridge or over night oats always fill me up till lunch. Aldi do protein yogurts, 25g, in wee punches that are great if you’re in a rush in the morning too.