8 weeks and transformed

[TomAllenWife]

So proud of myself, went on holiday in April and felt disgusting, couldn't fit in any of last years clothes and was really down

Started doing calorie counting, increased protein, stopped drinking lager (which I love).
This along with running, walking the dog, one PT session a week

And I've lost a stone!!!! 🙌🏼🙌🏼☺️☺️☺️
A whole stone in 8 weeks

So you've got this, you can do it, a bit of focus and determination

Wow, well done. Does "PT" mean personal training or physiotherapist? Thinking of this myself as I've seriously plateaued recently. What kind of things did they cover? Are yous till seeing them?

That sounds like a fantastic achievement congratulations!

You deserve to be proud of yourself OP! That's amazing 😊

That's fantastic and exactly what I needed to hear. Well done you must feel amazing.

Thank you for lovely comments ☺️

I am really proud of myself, I'm peri on HRT and worried that I was just getting bigger and bigger
I know it sounds cliche but it really is a lifestyle change, not a diet

@waistchallenge yes I have a personal trainer, we do one session a week, the rest of the time I do my own thing.
I like that he gets me to try new things, pushes me, motivates me and I look forward to the sessions

Well done OP

That's awesome

I am considering putting a post up too saying similiar.

I've been taking part in a programme called 'commit to 6' ( ie give it 6 weeks) and am half a stone down after 4 weeks now.

I feel evangelical about it as not only has it worked now, but crucially I feel like I have finally learned to eat and live healthily and sustainably.

It's very simple and sounds obvious but is exactly as you describe. It relies on a small / moderate calorie deficit stuck to consistently over time - ie it is not overly restrictive and doesn't create any hunger. It allows for 'life' eg days that aren't 'perfect' as you are looking at a weekly or monthly deficit rather than each day having to be perfect.

I have a step goal, a protein goal, a fruit and veg goal and do 3 workouts a week ( strength based).

Am delighted and feel like I can live like this manageably for life ( which is a huge change).

In the past have tried everything and I have ALWAYS struggled after a time, and regained weight.
By everything I mean OMAD, Ozempic, 5:2, low carb, weight watchers, Noom, Second Nature

This is amazing I am at your April point now !
do you have any good / easy meal plans you use ? I work FT in a school (teacher) and by Friday the exhaustion sets in an I turn to food an alcohol as a way to de stress

I lost a stone too, in 3 months. I use an app called Nutracheck, which is fantastic.

I also use Nutracheck - it's great !

@missfliss @theDudesmummy well done to you both 👏🏼👏🏼

It's a lovely feeling isn't it to not feel restricted, not 'dieting'
I also try to see the week as a whole, I might eat shit and drink on a Friday but then I'm eating healthy Saturday or it might be another lunch or dinner
I think the change for me this time is not feeling like I've failed if I have a night off

@CokeZeroPlease I also work full time so I understand.

I meal plan and meal prep for the week
But it really doesn't matter if you have a Chinese and some wine on a Friday (there are some lovely low calorie wines out there)

I use my fitness pal but I'm finding as the weeks go on I know what a good day looks like

Todays example:
Protein shake after morning run
Breakfast: Protein yoghurt with strawberries & blueberries
Lunch; salad with balsamic glaze and chilli & lime chicken breast
Dinner: penne arrabiata

Tomorrow:
Same breakfast
Salmon fillet & salad for lunch
Nando's chicken breast, green veg & hasselback jersey royals

@CokeZeroPlease I also work full time BUT I am married to a teacher and so I know what term time looks like.. and I think teachers work way more than FT(!).

I would start by getting Nutracheck ( I personally find it better than MFP) and I would basically eat variations of good breakfasts and lunches each day ( for me it's a protein and frozen spinach shake first before exercise), then banana, plain yoghurt and fruit with a topping of oats.

Dinners - I eat with protein and veg prioritized- and make double and freeze half. Last night for example I made fajitas - i only ate one portion - but had a bowl on the side with extra chicken, peppers, a little avocado and a small dollop of sour cream on the side. Just a tweaked variation of what the rest of the family had to fit my macros.

Hope that helps in someway . Get breakfasts and lunches as something you never have to think about and tweak dinners to be heavier in protein and veg.

@TomAllenWife @missfliss
thank you so much
that’s v good advice re prepping breakfast and lunches and just batch cook it all for the week ahead. I’ve had some success with cutting carbs before but I just can’t stick to it .
and yes the one time off is fine, for example I went out Friday had a lovely time but then decided I’d blown it all and went silly Saturday and Sunday deciding to start again today.

Thank you for the advice

I need some carbs - I've realised this after successfully losing weight low carbing. It helps me lose weight but I don't have enough energy. Maybe others are different!

I wouldn't say my daily food is carb heavy - but they are definitely there in the form of grains ( some bread - warburtons protein bagels at lunch, some oats in the morning, and often new potatoes, rice, a little pasta in the evening). Also fruit ( bananas and berries) and veg / pulses.
I feel much better for including some carbs for sure. I felt like I had no power in my limbs whilst low carbing

Totally agree with @missfliss on carbs
If you're going to do this you need a good selection of fats, carbs & proteins

I try and get at least 35% of my daily intake as protein
But I'll eat brown rice, wholewheat pasta, wholemeal bread, potatoes

They're not 'unhealthy' it's all about a small calorie deficit not 'good' foods and 'bad' foods

Sorry for hijacking your thread by the way @TomAllenWife ! Just delighted to find folks applying similar principles.

I think for years I just believed in the hood / bad, on diet / off diet, all / nothing mantra.

Weirdly I think I've just accepted that I'll probably always need to track to ensure o don't overeat ( even if not seeking a deficit) and I'm ok with that !

Not at all, its great to share all this 👍🏻

How’s everyone been getting on ? I had another week off where we went away but overall I’m 5lb down and super pleased. Oh realistically I have another 5lb/7lb to go to get to the stone mark but this feels super manageable. I think the biggest change for me has been x3 meals, no snacking and trying not to drink alcohol at home

What does everyone tend to have for breakfast to ensure you don't stray/snack for the rest of the day? I find if I have a bad breakfast, I'm still hungry and then the picking starts

Great job OP!!!

Between calorie counting and home work-outs I’ve lost 9.5lbs in 5 weeks!

I’m so happy!!!!

Nutracheck isn’t coming up in Apple App Store… is that right spelling/name?
@theDudesmummy @missfliss

You have inspired me on this thread, particularly looking for protein rich yoghurt and berries recipes that won’t be too high in UPF as trying to lower my intake of ultra processed stuff and increase my plant based foods. And stop bloody overeating!!!

@TappingTed this is what you are looking for in the apple App Store ? Pic)

Updates here: Also a stone down now and feeling so much better.

I use fage 0% or 2% Greek yoghurt.

I also use whey protein powder - I am aware that it is processed ( why is the clear liquid that occurs in cheese making! Then it's dried and sweetened with stevia ) but there are fewer more efficient ways to get lean protein in regularly.

Vegan versions also very good ...

I got Nutracheck from Google Playstore as I use Android. Definitely the right spelling,