Page 2 | Diet plan to lose a stone or so

L1R876 · 2023-07-21T09:09:43+00:00

I lost 4 and a bit stone last year and since the start of this year, I seem to be gaining weight. I was just over 13 stone and I got down to bang on 9 stone. I am 5ft6/7 ish.. I am currently 10stone 5 and lots of my clothes don't fit me. I am down to just a few outfits that I can wear. I lost weight by reducing portion sizes, cutting out sugar, junk etc and walked everywhere. I have tried to identify where I am going wrong, but I can't seem to work it out. It annoyed me the other day, cause I have some really nice light blue vintage Levi 501 jeans (which I bought for summer) and they don't even button up. My meals are - Breakfast - 45g of no added sugar muesli, 150g of 0% Greek yogurt and some berries. Lunch - salad, tuna, whole meal pitta and salad cream. Snack - banana and sometimes some nuts Evening meal - usually something like potatoes, fish/meat and veg. Before bed - maybe 2 digestive biscuits with a cup of tea or a cereal bar. I exercise and try to do 10,000 steps every day too.

changingmyname143 · 21/07/2023 22:37

You've got quite a bit of sugar at the beginning and end of your day OP. Check the muesli, just because it doesn't have an added sugar it may still be high (eg raisins etc)
I find helpful to cut up raw veg and keep in fridge - I eat a bit before every meal and I find I don't want to eat as much.

Original poster

L1R876 · 21/07/2023 22:39

changingmyname143 · 21/07/2023 22:37

You've got quite a bit of sugar at the beginning and end of your day OP. Check the muesli, just because it doesn't have an added sugar it may still be high (eg raisins etc)
I find helpful to cut up raw veg and keep in fridge - I eat a bit before every meal and I find I don't want to eat as much.

I do buy the no added sugar one. And I use 0% yogurt as I don't really like the fat in yogurt. Same with milk I often opt for semi or skimmed. Just my preference.

I guess I need to just be really careful and ensure I'm eating food that is beneficial for health. Not just empty calories and not nutritious.

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mummabubs · 21/07/2023 22:43

I really recommend doing the free two week trial of Noom. I'm the same height and similar weight as you OP, wanted to get back to my pre-children weight of 9st 7. I did the trial of Noom (and have now signed up for 3 months as I'm loving it). Three weeks in and I'm down 6lbs, making long term changes to the way I eat whilst also still enjoying the odd glass of wine and snacks. Their philosophy is that no food is bad or off limits and it's about creating long term realistic and sustainable habits, rather than yoyo dieting. (I feel like I should be a spokesperson for Noom at this point!)

As a side I've also learnt a lot about what's in the food I'm eating, some things I assumed were healthy have probably been problematic for me losing weight in the past!

mummabubs · 21/07/2023 22:45

(Also meant to add that another thing Noom taught me was that if you restrict your calorie intake too much it's completely counterproductive as your body goes into starvation mode and starts storing fat more readily).

Original poster

L1R876 · 21/07/2023 22:45

BashfulClam · 21/07/2023 16:33

Now that you only have a smaller amount to lose it gets harder. Track your calories, James Smith academy or Sean Casey have free calculators.

I think you're right. I need to be mindful of what I'm eating.

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RobotsWillRule · 21/07/2023 22:48

Isn't 9 stone underweight for being 5'6?

I'm 5'6 and I'm 11 stone 4. I'm trying to get down to 10 stone 6. I would be skin and bones if I went down to 9 stone. I know we all hold it differently though.

Original poster

L1R876 · 21/07/2023 22:57

RobotsWillRule · 21/07/2023 22:48

Isn't 9 stone underweight for being 5'6?

I'm 5'6 and I'm 11 stone 4. I'm trying to get down to 10 stone 6. I would be skin and bones if I went down to 9 stone. I know we all hold it differently though.

It gave me a bmi of 20.2. So lower end of healthy but not underweight. Underweight is anything below 18.5.

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TheFirie · 21/07/2023 22:59

No, 9 stone is not underweight. I am less than that and taller and not skin and bones, thank you very much @RobotsWillRule

TheFirie · 21/07/2023 23:00

L1R876 · 21/07/2023 22:57

It gave me a bmi of 20.2. So lower end of healthy but not underweight. Underweight is anything below 18.5.

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exactly

Original poster

L1R876 · 21/07/2023 23:00

@TheFirie what's your height and weight

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TheFirie · 21/07/2023 23:10

170 cm and 55 kg

Original poster

L1R876 · 21/07/2023 23:12

Just slightly below what I weighed before. I converted to kg and I was 57.1. ( 9stone).

I guess I can get back to it. Just need to do it!!

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Original poster

L1R876 · 22/07/2023 08:00

Determined not to snack today.

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uhOhOP · 22/07/2023 08:47

I'm curious to know why you are reluctant to track your calories and know your BMR and TDEE, @L1R876. I know everybody is different, etc, but I struggle to see that a few nuts and two biscuits is stopping you from losing weight when the rest of the food you listed seems alright, and you "exercise and try to do 10,000 steps every day, too".

You said you've "tried to identify where [you are] going wrong"... And you've chosen to focus on the two biscuits and the occasional nuts over the salad cream, the contents of your salad, the 200g of potatoes, any sauces on your meat or fish, and so on? Is it possible that you already know you've underestimated what you consume in a day and don't want to confirm that by tracking your calories?

Original poster

L1R876 · 22/07/2023 08:49

uhOhOP · 22/07/2023 08:47

I'm curious to know why you are reluctant to track your calories and know your BMR and TDEE, @L1R876. I know everybody is different, etc, but I struggle to see that a few nuts and two biscuits is stopping you from losing weight when the rest of the food you listed seems alright, and you "exercise and try to do 10,000 steps every day, too".

You said you've "tried to identify where [you are] going wrong"... And you've chosen to focus on the two biscuits and the occasional nuts over the salad cream, the contents of your salad, the 200g of potatoes, any sauces on your meat or fish, and so on? Is it possible that you already know you've underestimated what you consume in a day and don't want to confirm that by tracking your calories?

I am going to track. I definitely need to know where I am going wrong. For sure :)

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Original poster

L1R876 · 22/07/2023 10:04

So I had muesli 40g, 150g of yogurt. Tea and 50ml of semi skimmed milk.

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Original poster

L1R876 · 22/07/2023 11:52

I'm not snacking today!!

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TiredMama83 · 22/07/2023 11:59

Skip breakfast so you're fasting from straight after dinner until lunch the next day and move lunch to facilitate this whilst you get used to it - maybe eat lunch at noon.
Skip the biscuits before bed - that is a killer both in terms of sugar and time of day. Have less potatoes at dinner and more of the protein.

Try to up your exercise a little bit more as well - increase steps or add a couple more workouts per week eg swims or bodyweight training.

Original poster

L1R876 · 22/07/2023 12:01

@TiredMama83 I do 10,000 steps every day. I might need to up them!

Yes I might try and skip breakfast. Not sure what to eat or how to eat a bit more at my lunch and dinner though. So might struggle with the fasting.

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uhOhOP · 22/07/2023 12:15

L1R876 · 22/07/2023 10:04

So I had muesli 40g, 150g of yogurt. Tea and 50ml of semi skimmed milk.

:)

TiredMama83 · 22/07/2023 13:27

L1R876 · 22/07/2023 12:01

@TiredMama83 I do 10,000 steps every day. I might need to up them!

Yes I might try and skip breakfast. Not sure what to eat or how to eat a bit more at my lunch and dinner though. So might struggle with the fasting.

@L1R876 cottage cheese is a really good option as it's v high protein, low fat and full of good bacteria so good for the microbiome.

Protein will fill you up so if you're someone who snacks in the afternoon just up your protein intake at lunch - chicken breast, turkey breast, tofu, yoghurt etc can be low calorie proteins, or snack on v low calorie protein and log the calories as part of your overall intake.

Drink herbal tea during your fasting time to keep you full.

Strength training burns more calories than cardio so do a bit of bodyweight training if you're not already. Even just starting with 10 squats whilst waiting for the kettle to boil!

uhOhOP · 22/07/2023 15:03

TiredMama83 · 22/07/2023 13:27

@L1R876 cottage cheese is a really good option as it's v high protein, low fat and full of good bacteria so good for the microbiome.

Protein will fill you up so if you're someone who snacks in the afternoon just up your protein intake at lunch - chicken breast, turkey breast, tofu, yoghurt etc can be low calorie proteins, or snack on v low calorie protein and log the calories as part of your overall intake.

Drink herbal tea during your fasting time to keep you full.

Strength training burns more calories than cardio so do a bit of bodyweight training if you're not already. Even just starting with 10 squats whilst waiting for the kettle to boil!

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In the moment, cardio burns more calories than strength training.

MW1053 · 23/07/2023 11:09

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This message has been withdrawn at the poster's request

Dreamsy · 26/07/2023 11:15

I agree, banana and nuts are not ideal. I found watermelon and mango are low calory and I can eat bigger quantities of it 😋 to feel a bit full. Ultimately you just need to get through the first week of feeling hungry until yoir stomach adjusts to it and becomes a bit smaller. The evening snack is not ideal either.

TiredMama83 · 27/07/2023 13:19

In the moment, cardio burns more calories than strength training.

That's technically correct @uhOhOP but with bodyweight / strength training your body continues to burn calories afterwards, and your metabolism ramps up as you continue to build more muscle tissue.

Strength training is also highly recommended for middle aged women (no idea how old the OP is) due to the benefits in strengthening bone health and mitigating against osteoporosis and effects of reduced oestrogen levels.