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.

@Hoaryragwort glad you understood my post, I understand the worry - it's fine being promoted to if you know it's a deliberate promotion by someone honest about it.

Totally recommend the free podcasts and stuff. FWIW on the group check ins we have on the paid for programme we put specific and very detailed questions in the Q&A ahead of the check in for the coaches to answer - and the quality of the response has been so refreshing - just like the podcasts. I think good coaches like Emma ( and others!) will acknowledge fully that the nutrition and exercise info is all out there - they have an amazing depth of knowledge on that of course, but what really is the difference is an understanding of behavioural psychology and how to apply it to people who are probably well informed on the mechanics of it all - but not to translate to helpful mindset.

I have never felt patronised or lectured, just supported and treated like an adult.

I don't think you're being brusque either. This being mumsnet, I did wonder if you were associated with the programme, but I'm inclined to think not. I think it is inspiring to hear it's possible to find a structure and simple rules which support you to actually manage what we all know is the answer - and yes, eat less move more is so simple in theory but so hard to actually put into practice. Well done finding a way that works for you and thank you for sharing the inspiration.

Thanks @missfliss
i will check it out. im also very interested in the glucose goddess way of eating to reduce blood sugar spikes.
her instagram post are very informative.
even just the order we eat food can help reduce spikes.

Couple of odd responses here! You've not been rude or brusque.

There's always someone ready to needle you on a healthy eating/diet thread though!

That 'I've had a treat so I'll be extra careful' attitude is crucial.

Knowing what needs to be done isn't the same as being able to do it. It takes a certain shift, and I think some luck in getting everything lined up helpfully. A huge stressor in your life makes it less likely you'll manage, which I think is why people yo-yo.

I'm a believer in adding probiotic foods as well. The gut biome definitely influences how I feel.

Anyhoo- well done and good luck.

Thanks @BishyBarnyBee - I promise I'm not - I work full time in a job totally unrelated to health and fitness (!) husband is a teacher, child has SEND ( attends special school).

I have been struggling mentally this year with terminally Ill dad, work changes and peri menopause, and was trying Ozempic earlier this year. Whilst it did reduce my appetite and initially weight loss occurred, I felt pretty rotten on it - and in the end gained weight because I was so down and feeling crap o wasn't exercising much and was mainlining sugar when I wasn't feeling sick!

I was on the Ozempic threads for a while and the ladies there are lovely.

I managed to get a new job lined up and that gave me the impetus to try something new. I realised that my biggest hurdle was mindset and that I need to know how to eat for life - with the risk that perimenopause probably will make it harder ( as well as all my other years of losses / gains).

My expectations for weight loss were low actually - I've been pleasantly surprised at how that has progressed, but am actually keener for slow and steady this time round.

@pickledandpuzzled absolutely. In one week of upping my fruit and veg to six ( minimum) portions a day my aches had evaporated and the mental clarity was better. There is so much evidence now about the relationship between gut biome and mental health

I too love esg op.

Like she says most people know exactly what to do to loose weight, it's not rocket science after all. The problem is mindset and implementation. Her c26 program really helped me.

That’s really useful to know and thank you for taking the trouble to explain it missflies. At the end of the day I think weight regulation is just as much about mindset and behaviour as it is about food and exercise. And not feeling patronised very much a bonus!

Ah, I thought so. Me too! Great photo.

@missfliss this is very interesting for me. What does the coaching cover? Just diet & motivation? They don't cover the exercise side? How do you know what exercise classes you should do?

@SmokyForTheWin the coaching is a mix of group coaching and 121 check ins, but the whole focus is on behavioral change.

It all takes place via an app that you are given access to - and additionally get peer support from your cohort group.

Everyone gets their own step and calorie target, but the protein and fruit and veg are universal targets.

I also use Nutracheck for tracking - I love it, far prefer it to MFP which I used for a long time.

In terms of exercise there are varied programmes to follow, and given in two stages via another app.

So weeks 1-3 you have either a gym, home dumbbells, or home body weight only workout to do ( 3 x per week)

Then again for weeks 3-6 a new gym, home dumbbells or bodyweight only to do ( again 3 x per week). Within each of those categories there are different workouts for whole body, upper and lower using push or pull movements.

Each workout lasts 30-60 mins and I find challenging. I use the home dumbbells ones and you choose your own weight of dumbbell based on your current capability

@waterlego hello neighbour ! Hope you didn't get too flooded today .. this is just up my road...

Just wanted to add for anyone considering a similiar approach - I messaged Emma on Instagram with plenty of questions before deciding to go ahead with it - any coach worth their salt will take the time to do this before taking your money.
Just a tip.

Oh goodness @missfliss I know exactly where that is- only about 7 miles from me. Hope everyone is ok there and property not too badly damaged. No flooding in my neck of the woods at the moment 🤞

Just walked past @waterlego - it's all gone ! Weird! No sign it was flooded !

"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."

omg I've just realised I do this!! Particularly with my husband...if a sharing bag of crisps gets put in a bowl between us and he's inhaling them, I feel I have to compete with him and match his scoffing to get my 'fair share'! 🙄

OP, you're the only person I've heard from thats tried second nature!
I tried this twice last year...just couldn't get my head around it. Its not a hard thing to do but I just couldn't engage very well with the group chats (kept mixing the groups up every few weeks so no consistency with the nutrionist etc, online was awful but the app was a bit better (still clunky and not very user friendly) but the changing habits thing ALL made sense, but would it go in to my brain?! Bloody no!!! 😂
Glad you've found something that works. Thanks for the info!

@HowcanIgetoutofthisalive ha ha - yes it did seem rare.
I think it (second nature) was a decent programme nutritionally - but was complicated factoring in carbs at 2/3 meals and it was all a bit prescriptive to live by LT. That's why I prefer this - basically it's more simple and far easier. Also I'm not craving junk - I'm not saying I wouldn't have any again - but I'm genuinely very satisfied by the food and variety. Not hungry in between meals and I tend to only have one snack a day ( mid afternoon) now. Meals are providing satiety and the food volume of what I'm choosing to eat feels plenty

I know this thread is a few weeks old now - just coming on to say that I am so happy with progress now.
It's slow and steady ( 10 pounds down) but my shape has changed a lot.

I probably won't leave these pics up too long - but honestly I'm very pleased, and more importantly feel that I can live like this long term ( I'm expecting maintenance to look very similar to fat loss - and that is ok).

I have had occasions, a holiday, special meals and a couple of nights out too - it's not a concern because they are incidences which will always happen in life - but the main principles of protein, small daily calorie deficit, good step count and resistance training are what governs each week overall.

I won't need to continue to pay for the programme I've been using to continue on my way now - and many people don't even need to do that full stop. It's really changed my life and my relationship with my body and food.

You look great and I absolutely agree with the message that we all need to find something that works for us.
Glad you have found a method that is healthy & sustainable. Mindset is so easy in theory and so hard in reality so it’s great that you’ve found something that helps you & could potentially help others.

Thanks for posting OP - I didn’t see your original post and I have found it a very interesting read. You look great well done!

Well done op! You look great.

I have about 1/2 stone to lose to get back to pre-pg (and pre-40!) weight. I just hate logging calories. Usually low carb would work but I’m finding it tough at the moment. Once you’ve put in your most common meals do you find it easier to just select them and eat in a bit of a routine? Any tips to not give up the calorie logging? I think I’ve managed 3/4 days previously 🤦🏻‍♀️.

Excellent results @missfliss! I remember you from the Ozempic threads.

I follow ESG on Instagram too - maybe a recommendation from you? I think she definitely gives enough information for free that people could follow the principles and your opening post was really helpful.

I too have a very chequered all or nothing history with diets. There is so much conflicting advice and information around.

Finding something that works for you and you can follow long term without feeling deprived is so important.

@Workawayxx so I use something called Nutracheck which is much better.

But in your shoes I would do what ESG refers to as the 3:1 method.

She basically advocates for identifying your daily calories. Then working out a regular set of breakfasts, lunch and snack ( the 3) that give you a predictable amount of calories each day and leave a good amount for dinner ( the 1) .. 700-800 calories left for dinner say. Then have those 3 things most days, and be flexible / yet mindful of a balanced dinner with sensible portions for the remaining calories

Hope that helps

@missfliss thank you that’s so helpful. the 3:1 method sounds great and very doable 👍. I probably have the same few breakfast/lunch/snacks mostly anyway! I’m following Emma and will listen to sone podcasts too.

Nutracheck definitely seems easier to use than MFP too so thank you for that tip. I did log my calories yesterday and it definitely made me more mindful of portion size, amount of oil used etc.