How to lose weight when I can't stick with a diet plan

[bluepinkgreen]

Help I need some wisdom and common sense, mumsnetters I've got about 2 stone to lose but I can't seem to stick with a diet for more than about two weeks max, sometimes it's not even a day. I've tried every diet going - and non diets too and the idea of a diet puts me right off.

I haven't always been fat and I seem to have put weight on post menopause and since I've done some extreme diets which seem to have messed up my metabolism and i don't seem to get my hunger or fullness signs.

I think because of trying extreme strict diets I've ended up with disordered eating although I don't binge or anything like that but I do think about food and diets a lot of the time eg what to eat and not to eat, when to eat how to eat - it revolves around my head most of the time.

I know I need to shift this excess weight for my health as well as my self esteem but I can't get myself into a diet. One positive is that my weight has stayed the same for over a year, so I must be eating the right amount to sustain it.

If you are maintaining your weight, you only need to reduce calories by 20% to lose weight so just reduce portion sizes a little.
There’s no need to ‘diet’ if it’s going to send you spiralling and if you are maintaining, rather than gaining, then you aren’t overeating too much each day.

Have you tried 16:8 intermittent fasting? I’m finding it not too ‘diet-y’ as it’s basically skipping breakfast and not snacking in the evening. I eat two meals between 11-7. It’s automatically making me ‘lower carb’ as I’m making sure to eat a lot of protein if it’s only two meals. But, to start with, eat normally in your window and see how that goes?

I walk to a different train station further away 3 times a week and I stop snacking at 6pm. Have to force water down my throat as it's ew! Losing on average a pound a week

Thanks for your replies. @MrsWolni looking at it like that makes sense. And makes it simple - I've a tendency to over complicate it like I've got to make big changes but yes I'm doing something right by sustaining my weight.

@Mull @MollysBrolly I do a sort of hybrid IF two days a week as I leave the house early on those days and skip breakfast and then eat at about 1 or 2 pm - the only problem is I then snack on biscuits on those two days. But I could do it properly, if I got myself organised, I think.

The thing I don't like about diets (one of the many things) is cutting out food groups - I find that too restrictive and end up rebelling. I do tend to eat fairly healthily except for biscuits and the odd coffee and cake. So I'd like to eat a normal diet but less of it

This book: The Last Diet: Discover the Secret to Losing Weight – For Good, by Shahroo Izadi was recommended on these boards so I bought a copy. I could identify with the author a lot. She teaches you how to make your own diet and exercise regime after doing exercises to improve self esteem, and body confidence. It's a very thorough book and I really recommend it.

What’s the food you binge on? Top 3. For me it’s crisps, cake, and milk chocolate. So I cut those 3 things out only. Lost a stone in 6 weeks.

Don’t go on a diet. Decide instead to make a permanent change to the way you eat. Just don’t ever buy biscuits, cake, sweets or treats, prepare every meal from fresh ingredients, and cut out all snacks. Measure everything, write it down, and watch the size of your portions. It doesn’t take long to re-educate your appetite and your palate.

@bluepinkgreen I know what you mean about not cutting out food groups. There’s no way I could cut out carbs but I am trying to change the proportions on my plate, to prioritise protein.

For the first time EVER I am trying to stop refined sugar completely. Previously I’ve always had a small amount of chocolate even when ‘dieting’, thinking I needed it to stay ‘on plan’. However, I think my body just needs a total break from it. Haven’t really had any cravings so far (but only 2wks in!).

I agree it is all about finding what can work for you, and your lifestyle, rather than sticking to someone else’s rules. Bloody hard though, every diet I’ve done has just made me fatter 😫

Keto. You cut out all of the trigger food and the fat and protein keep you really satisfied.

Look up the work of Dr. Jen Unwin, she does loads of work on carb addiction.

I'm another low carb/keto advocate. I find it easy to do (who doesn't want to be able to eat cheese and cream and eggs and plenty of meat on a diet?) Even wine and white spirits are OK in moderation. Giving up bread and potatoes etc might seem like a pain but it's weirdly easy once you start for the simple reason that eating more fat and protein reduces your desire for processed crap, sugar, and starchy foods. My pre-low carb downfall is always grazing on crisps and nuts and other late night snacks. I've been on my current low carb regime for 3 weeks and have not been tempted by a single peanut or biscuit! 11 pounds down so far and I feel ten times healthier than I did 3 weeks ago. I don't even think about food much.

Check out the Mumsnet Low Carb Bootcamp that's running at the moment or look up DietDoctor.com. Important -- eating regimes are very individual. Low carb works well for me but may not be suited to others. You have to find what works best for you, mentally and physically. But if you've not tried low carb, it's worth having a go.

Thanks everyone and well done for your diet successes, you've given lots to think about

Me lots to think about

Find a rotation of three/four lunches and breakfasts that you like and can stick to making. For me it's overnight oats, porridge, scrambled eggs and roasted veg, fruit and protein yogurt. If I've had carbs for breakfast, I'll avoid them for lunch. Make sure they have a good variation of veg, fruit, protein etc... Then a decent meal at night, all home cooked with a focus on fresh ingredients and more complex carbs. One small sweet snack a day where needed (I like mine after lunch) Water first thing (I have very weak squash) and another pint after lunch. The changes are very slow but steady and my blood sugar is now so much better balanced.