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.

And agree @Floofer20 a

• her podcasts ( with or without Chloe Madeley) and her Instagram are fab and she dives away a lot of content and coaching tips for free.

I'm an embarrassing fan girl !

@missfliss OMG massive ESG fan here too! I can't get enough of her podcasts. So much brilliant advice and cuts through all the dieting BS and focuses on mindset above all else. She's sooooo good. I want her to be my friend! 🤣

@BishyBarnyBee my approach to treats, depending on the situation is to taste them.

I used to feel entitled to my share of treat foods. So if husband or son opened something nice, I'd want an equal amount. It's a hang over from my mother's controlling ways. The nice stuff was kept for the adults or for when you deserved it somehow.

Now I know that it's not about being deprived of my share. It's about me choosing to taste it so I'm not left out, but not eating a full serving as I'd rather eat more healthily.

I have a slurp of DHs beer, a taste of DS's ice cream etc.

If it's a special occasion- meal out, birthday cake- then I accept that it's going to be a full on treat and enjoy it. I'll make up for it before and after.

Love this OP It's bloody brilliant when you find something that really fits you and you feel like the switch is flicked! Even better when you can spread the word x

I have lost 2stone in 7 months (I'm 61) purely by eating around 1400 to 1600 calories a day- reducing carbs to under 80 a day- but not keto , at least 2 litres of water a day and 8,000 steps absolute minimum - often much more- I've also cut down to no more than 4 glasses of wine a week.

It's not a fast way but I've never put back on any week and often only lose 1lb a week or occasionally none at all but it seems stable and is very doable.

I've also reversed pre diabetes of 44 to 38

I was going to ask this too. You never know with these type of things do you? I have never heard of the system. Nothing wrong with promoting on MN if it’s within the rules. I’ll have a look at into it, although I don’t really do well with calorie counting. I find it tedious…. Slimming World usually works for me especially if I do SP days! Xxx

Just to reiterate I am not promoting anybody. It is the principles I am promoting - lots of coaches are available or equally non at all.
I used my own money having initially enquiries about the programme intake she runs with Chloe Madeley first ( EC Method) - there wasn't space until July, so I opened to join the next intake of commit to 6 instead.

For me its been great - but I'm basically passing on the principles here so you don't have to!

@jelly79 thanks so much x

@pinthetailonthedonkey I know - me too. She's very very likeable and so knowledgeable and kind. I actually think she provides an amazing service t anyone who takes the time to listen to her free content.

That's fab @Crikeyalmighty. I don't get on well with restricting carbs personally - I can lose weight but feel too tired for the execrcise I do.
I think on this I'm prioritising protein and fruit veg, so carbs are not the highest % of my intake, but they are still there - and in my case I have more energy for eating them.

Your approach sounds sensible though and is clearly working very well for you - massive well done

So you lose weight if you eat healthily and exercise? Gosh. What a revelation.

Well done @BonnieGlasses - that particular dose of put down wit just have taken you ages to come up with...

OP you come across quite brusque, are you angry about something? There is no need to be defensive, you are promoting a good thing here. There is indeed nothing revolutionary in what your coach offers so the PP's comment was fair.
Now waiting for my telling off.

I think it's a helpful thread OP. I've been losing steadily and sensibly on a similar plan with a different coach. I am 5’3ish and started at nearly 98kg so while a small calorie deficit and some mild exercise is not ground breaking rocket science, it's something I've struggled with all my life. A coach has really helped me rethink my all or nothing attitude - some people are intuitive about healthy eating and activity, some get it through nurture, others of us need a little help. It's the best money I've spent.

And really that's the whole point, losing weight isn't rocket science, most people don't need ozempic or keto (not that there's anything wrong if you can stick to keto) or whatever, they just need to click that they're eating too much compared to what they are burning. If you're starting from nothing, keeping it simple can bring big results quickly and sustainably.

I will check out the podcast, thanks for the recommendation!

@OnTheRoll I am happy to answer directly the two people wanting reassurance that they are not being sold to if that's what you mean.

If you mean BonnieGlasses post - then yes I am brusque. It was sarcastic and deliberately a put down.

If you think I am brusque well then carry on. I'm not interested in 'telling you off' and odd that you seem to want to weigh in in that way.

No one has to be here, no one has to agree. I'm sharing something that I found helpful, if it's not for you then that's absolutely fine.

Thanks @AprilDecember - I totally agree. I have quite honestly I think lost a sense of what 'healthy eating' is.
At some stage I thought carbs were the devil. Ozempic did help but I felt dreadful.. on weight watchers I bought a load of Muller Lights which I thought were healthy because I thought low calorie meant healthy.

Maybe I am stupid, maybe I am naive - all very possible ! But I was certainly confused and really it was a mindset and acceptance that needed to change. As well as fundamentally not classifying food as bad or good.

Some people are really intuitive at this, I wasn't one of them.

missfliss you are certainly interesting in telling people off, judging by your previous posts, hence my question - what is bothering you? Content people do not react that way. Not that I am expecting a reply - you do you, as you say.

Whatever I've done to offend you @OnTheRoll I'm sorry.

James smith advocates for having a higher amount of calories and eating about 100g of protein a day.
do you have a link to the person you are using op.

Op diet sounds great, really interesting and I’ll check out the method for myself 😊 I also have had some success in the past with 1700 calories - seems
to make sense to me too.

Just wanted To say ignore the mean miserable cows on here being nasty to you, it’s totally uncalled for 😊😊

Sure @ihatethecold

esgfitness.co.uk

I'm not doing 121 coaching though - she runs a programme called Commit to 6 and I joined the last intake of that 4 weeks ago.
It's her and other coaches in her group and it lasts 6 weeks, and there is peer support too from the other participants. The calorie and steps targets are personalised and shared with the cohort ahead of starting.
But basically I think it's a calculation based on TDEE to create a 300-500 deft for slow bit sustainable weight loss.

The protein and fruit and veg goal is pretty universal for the cohort I think.

If you are on Instagram she posts there a lot and has podcasts too - all very helpful ( and free info).

@Gpnever Thankyou for that xx

Interesting that 1700 cals was your sweet spot too!

I figured out a version of this during COVID, when I once again started gaining. I knew I had to significantly reduce my portions. For breakfast I started weighing my granola/yoghurt to stay around 400-500 kcl. I was eating way too big a portion before and reducing my breakfast made no difference to me. I didn't miss anything.

Problem were always lunch/dinner. So for lunch, I always have a sandwich (two slices) but with a massive salad that includes protein, such as fish, beans or eggs. This massively reduced my lunch calories and I stayed full (would have been double carbs before and hardly any protein).

Dinner remained a too big a portion most days and unfortunately I am still snacking too much after dinner. Initially I lost weight, and these changes now mean that a tough period means I'm stable rather than increasing. I'm hoping to sort through more of my emotional issues to address the dinner portions as well.

I also once read something about how slim people think...that they automatically think 'well, I had the massive cake today so won't have a milkshake later'. It sounds so simple but I never thought like that but I do now.

Thank you so much for your reply (which I didn’t find brusque at all btw 😃)! It’s very helpful of you to share the main principles of the method which all sound excellent and I will go and check out the podcast and free content. I can certainly relate to what you said to a pp about feeling confused by so many different and sometimes contradictory weight loss methods so I am hoping that this will give me some clarity.

And thanks for the info about your walks - that is certainly an inspiring view!

Crikeyalmighty that is v inspiring too!

That last sentence I think is so simple but was so bit obvious to me too - for me it shows the all / nothing, on plan / off plan, restrict / binge mentality that has permeated my relationship with food for so long now.
My thinking has been 'well I've f*cked it now by having that cake / milkshake / bread and butter - May as well make the most of it and have all the things I crave and then start with a clean slate again later'.

Now I might think ' that was nice, I enjoyed that treat. I'll continue to eat well the rest of the day though having enjoyed something that I wouldn't usually' and thus the impact of that choice isn't as detrimental as being on or off diet.

It is sooo obvious and I know that, it seems stupid saying it out loud - but those new patterns and behaviors are for me transformative.