How to lose weight?

[pierend]

Please can I get your suggestions for the best way to lose weight for my situation?

I'm 43. Used to be a size 10/12 and could eat what I wanted.

Gained weight after having 2 kids, then put on lots especially around my belly in past couple of years, I think peri menopause has started.

Now I'm a 14/16, feeling miserable and heavy.

I have always needed to eat a LOT of food! I get hungry v quickly.

I have a gym membership, tried to go a few times but pulled my back and stopped going.

Grateful for any suggestions, thank you!

I think they say diet 80%, exercise 20%. I haven't found a way that doesn't involve being hungry. I calorie count and use myfitnesspal to track calories and weight - happy scale is good too.

You need to know what you’re eating now. I’d have a week of measuring all your portions and are what light that sheds on your diet. It’s really easy for pasta/rice etc to get totally out of control.

The best way to lose weight is something you can stick to. For me, that’s measured carbs, planned snacks and aiming for mostly veg/lean protein.

Have you got a particular downfall? Late night snacking, that sort of thing?

Hiya, yeah it's defo more diet than excercise... if you are calorie counting, fill up on protein and fibre rich foods.they keep you fuller for longer so you often find you are less likely to snack or use your full allowance
. I lost 1.5 stone doing that. I did walk most days but that was more for my mental well being. Hope it all works out for you :)

My Fitness Pal. Weigh and log everything accurately.
you can lose weight without any exercise at all as long as you are in a calorie deficit.
Increase lean protein and get at least 30g of fibre per day to avoid hunger.

Thanks all for your thoughts.

@SnowyMouse That's interesting it's only 20% exercise! I thought it was something like 50/50.

@PurpleDaisies Yes, that's spot on, I need to know what I can stick to.

My downfall is stress-related eating. I have two autistic kids, and home life can be intense, after a meltdown or difficult situation I often get a desperate craving to eat, and stand in the pantry stuffing bread, cereal, whatever I can find.

After DC1 was born I did Slimming World and lost 2 stone, I loved it but found it was v time consuming because everything was prepared from scratch.

I liked not calorie counting.

I've tried several times in past couple of years to get onto SW again but I only last a week or two and then start slipping.

I don't do any exercise (I can't), and lose just by having a calorie deficit.

I'm using Noom at the moment and finding it good :) although it essentially comes down to calorie counting it gives you lots of ways to get the most out of your calorie budget so you don't feel hungry, and also addresses stress, sleep and exercise as well, which all have an affect on weight loss. You should be able to get a two week trial for free (and possibly an extra week if you say you want to cancel because it's too expensive 👀).

I've been taking saxenda. Nearly 3 stone down in 4 months. Best thing I did!

Calorie deficit.

No matter what diet you do, it has to be about calorie deficit.

Calories in and calories out!

You can determine how many calories you should be consuming for your weight, age and height and how much you want to lose.

You should also be burning a certain amount of calories per day also!

You can check more about it on this website or YouTube

www.jamessmithacademy.com/macro-calculator/

I'm doing slimming world at the moment and love it. Had a few weeks of gains, losses and maintains but if you stick at it it's fine.

Just have the fruit and veg in for you to snack on, cut back on using oils etc. If you've done it before you can do it again

Exercise and calorie deficit as others say. If you can’t exercise then you can still lose weight eating less. Don’t drastically cut your calories as you will find yourself binging when you get starving.

Learn about volume foods (foods you can eat a lot of for little calories) as I too need to eat a lot. I fill my plate high with vegetables, eat low cal noodles (like 10 cals a pack) and eat a lot of sugar free jelly and popcorn I pop myself as I can eat a lot of these for my calories.

@pierend why don't you join us www.mumsnet.com/talk/low_carb_bootcamp/4602084-week-2-july-22-low-carb-bootcamp-our-first-weigh-in?latest=1

I've lost 11.4 kg (25 lbs) since the beginning of May. No calorie counting, only a few rules, no hunger.

Testing intermittent fasting
Following your diet and exercise
Consuming mindfully
Consuming protein for breakfast
Limiting consumption of sugar and processed carbs
Consuming a bunch of fiber
Balancing belly bacteria
Getting a good sleep

I'm doing SW and have lost 23lbs since just before Xmas. I need to eat a lot so it suits me. It's easier since the old red and green days which seem a complete faff. I have to say I don't know how you'd lose weight not cooking from scratch as ready made foods are so high in calories.

Noom and my fitness pal are good. Also fasting and only eating between 1 and 7

im guilty of emotional eating too but I try to redirect this into having a herbal or fruit tea.

There's a saying that food is the drug of choice for carers, given you can’t be pissed or stoned and look after people.
I think it’s stressful feeling a bit hungry if the rest of your life is tough. Much easier to think of something tasty to eat.
I found going very hard core; no sugar and just a bit of veg and protein really good because basically you can shift half a stone really quickly. At that point I could offset feeling hungry (which I surprisingly didn’t and the cravings for crap went pretty quickly) against how good I was feeling about myself. I low carbed and the belly went flat after 6 weeks. Again good motivation when you can fit into stuff.

plan ahead - food delivery on a Monday - plan healthy but easy filling meals. Walk first thing in the morning, breakfast after (porridge nuts, fruit).

This thread is six months old. The OP probably got it sorted by now, or given up.

How do you balance tummy bacteria??