A revelation- I think I've found what works long term

[missfliss]

Years of dieting.

Tried everything and yes, always lost weight. Always regained it though.

Stuff tried ( from most recent to oldest)

• Ozempic
• OMAD
• Low Carb
• second nature
• Noom
• Jane Plan
• Weight watchers

Have joined Emma Storey Gordon's coaching 6 weeks programme 'Commit to 6' and have dropped 7 pounds already. But more importantly I feel I have learned the principles by which to live happily long term. I'm 46, peri menopausal but no underlying health issues. Started with just over 2 stone to lose.

It's not magic, but it is presented in a way that creates long term mindset shifts and behavioral change. The penny has finally dropped for me.

Idea is a small to moderate calorie deficit applied consistently over the long term. I have 1700 calories a day as a target, but you are encouraged to think averages over the course of a week or month rather than aiming for perfect days every day. You allow for events and real life this way.

I also have a daily step target of 12,000.

Daily fruit and veg target of 6 portions

Protein target of 100g plus.

I do 3 strength workouts ( at home with dumbbells) each week.

I know all of this sounds obvious, but I am finally out of a restrict and then binge cycle for the first time ever - and am not hungry or tired. I have so much more energy too.

Sorry if this is dull and obvious but it has helped me massively.

No doubt someone will come along and say 'you don't need to be coached for that, save your dosh'. We'll absolutely, I did need it - it's been transformative for me already. But I'm sharing the principles here so that others who are better set up than o was might also benefit without having to spend any money too.

I wanted to add fibre. In the uk our average consumption of fibre is much lower than it should be. We are protein obsessed and completely ignore fibre. The protein amount you've stated above is way more than an average person needs.

Fibre yes - but I am eating 6 portions of fruit and veg each day so plenty of fibre thanks.

You do you on protein, I am strength training 3 days a week and am very happy and full with 100g protein each day. Protein requirements vary by weight, size and training needs.

Knew there would be someone along to immediately critique it - and it's exactly that which makes people nervous to share.

You do you - I'll do me - if this helps anyone else than great.

Have to agree with you. I've finally started losing weight (1 stone since April) very very slowly by keeping a calorie deficit (I'm doing 1600) and working out 3/4 times a week as well as upping my protein. I still need to work on some areas such as water intake and more veg and more weights but overall it has stopped this horrible restriction and then binge situation I had going on.

What are your tips for upping protein?
For example, when you get home from work and are starving (I tend to reach for the carbs).

I agree with that kind of approach. I achieve it through SlimmingWorld, but have a similar set of goals.

I'm transitioning across to more whole foods and less processed food, though it's a challenge.

I find having positive goals- eat this, eat that, so this- works better than negative- don't eat x,y,z.

Sounds really interesting. I think a short term coaching approach can be a great way to re-boot.

Can I ask, what is your approach to cakes, biscuits etc? Cut them out completely, have them occasionally or eat small portions?

Thanks.

Well done @missfliss i have started working out more I did a meal order from lions prep so so lovely food and being more mindful 9lbs in 5 weeks it’s going slowly

@missfliss - this is exactly how I've maintained my 3 stone weight loss since the last year. People said it was impossible to sustain but I've found calorie deficit (moderate not huge) coupled with no sugar/high protein and working out to be the perfect recipe for maintenance. I know I need to increase the deficit a bit more if I need to lose. It's not that hard but does take a mindset shift and loads of consistency even in days when you want to drop the ball. Well done and keep up the positive mindset.

What sort of food are people eating ? Love a bit of inspiration

Congratulations, I work with a coach with similar principles but I’m a big fan of ESG, her social media and podcasts. They’ve really changed my mindset and it’s like a lightbulb after 25 years of dieting.

@Nuffaluff it depends a lot on your food status. So for me I'm it vegetarian or vegan or averse to using protein powder.

I start my day with a protein shake ( stevia sweetened vanilla whizzed up with frozen spinach - I promise you can't taste it !).

Breakfast after that is 125g 5% or 0% Greek yoghurt with banana, blueberries (from freezer) and oats on top.

Lunch is usually a warburtons protein bagel with either a tuna salad or 3 scrambled eggs.

Dinner - tonight I had lemon sole ( from freezer) with new potatoes and lots of mange tout. Last night I had chicken fajitas - I only had one wrap but I had extra chicken / red pepper fajita filling in a bowl alongside.

Snack - lindahls protein pudding, mini babybel light, or a protein chocolate bar like grenade or similar

I am not averse to having some processed food in my diet along with whole food sources.

Someone else may well come along and tick me off for that

@Parsley1234 see my post below that gives you an idea of my day - some pics attached too

@BishyBarnyBee honestly I haven't craved them yet! I'm actually so satisfied that i haven't really come up against it. But - I would say I would try and fit them in my macros and plan around them. I would probably eat them if I still wanted them having eaten a proper meal first. Then I would enjoy them properly and not feel bad! But it would be a mindfully considered thing rather than a immediate reaction to a craving ( that would pass).

I do eat Protein desserts, protein choc bars etc and I think they satisfy my sweet tooth

Glad this is working for you op! And thank you for sharing.

I hope this isn’t a rude question, but before I look in to it, please may I ask if you are a friend or family member of Emma Storey Gordon's? Or are you being paid in any way to promote her regime? Or are you Emma herself? 😃. How did you find out about it? Sorry to enquire but you never know!

It does sound like a sensible routine btw. Can I also ask if you find found 1200 steps a day boring? Do you do them all at once or after meals?

Thanks very much!

No I'm not. Other coaches are available. Check my posting history if in doubt you'll notice my last posts were on the Ozempic threads - and in fact I recent posted on there too at the start of trying this new route.

In fact the point of me posting isn't to promote the programme but the principles it uses. I find coaching helpful - but it's not needed by everyone. For me it's created a minder shift and proper behavioural change that will last beyond the coaching.

Re steps: I run anyway and so get a lot in that way - but other than that usually 2 short walks or one big one plus normal chores covers me. It's no chore in this weather - just back from a gorgeous one actually - see pic

@Picklewicklepickle good for you too! It seems like the coaching industry is the antithesis to the big diet industry !

@JobChangeSoonPlease that's fantastic and so good to hear. That is what I absolutely need - just to know how to eat and live to maintain a healthy weight beyond. Very encouraging to hear from someone who has been managing g similiar long term

@ninjafoodienovice well done ! And yes that binge - restrict cycle has been a feature for decades in my life now. Feel so happy to have broken it

Well done too @Picklewicklepickle and @Parsley1234

And @pickledandpuzzled - great stuff, well done

I eat some cheese. If I am Really Hungry I eat a can of salmon. I keep a few on side for this purpose. Doesn't happen often at all but needs must.

This means a smaller dinner, for sure, but it also means I haven't eaten half of a loaf of bread before Dinner even happens.

Sorry that was meant to be a reply to a Q above

I love Emma and Commit to 6. Her podcasts are great too, she really gives a lot of info for free.
I’ve been a member on and off over a few years, when I need the accountability of the group and a coach.

Not really relevant but OP- are you in the South? That view looks a lot like some views near me! (I’m aware there is more than one wind farm in the UK though. Just curious!)

@waterlego I am ! In West Sussex near Brighton