How do I lose weight?

[Vieja245]

I've put on over a stone in recent months mainly due to excessive carbs and lack of activity.

I want to start losing the weight now but not really done a weight loss plan before and feel clueless. I'm also genetically high risk for diabetes so want to maintain healthy lifestyle and not gain anymore weight.

I was planning on cutting out refined carbs completely and doing mostly low carb vegetarian but still eating complex carbs like lentils and wholemeal pittas etc. Sticking to three meals in a small window so there's a bit of intermittent fasting and no more sugary snacks. I will eat meat once a week and take a supplement if needed.

Plus doing 10000 steps a day.

So nothing extreme, just healthy diet and lots of walking. Will this be enough? I'm not looking for quick fix but sthing I can do long term.

Your plan sounds ike what I have been doing since January and it has been highly effective for me. Lost 12kg and now stabilised at my target weight of 51kg. Body fat % decreased from 27% to 21%.

I cut out pretty much all upf, sugar and starchy carbs and after the initial couple of weeks found it really easy to maintain as I didn't get any hunger pangs or cravings. I don't calorie count. Just make sure you are getting all the amino acids you need from different veg if you are not having much meat and I would consider a b12 supplement.

I am now having a few starchy carbs with dinner (mainly cooled in fridge to increase resistant starch) as I find if I go too low carb it affects my sleep. Breakfast is largely protein based and lunch is a lot of salad plus protein.

@Bubbles254 whats a typical day like for you?

@scallywaggywoo I tend to have breakfast at 8am. Varies a bit, often rye crackers with salmon or blue cheese or mackerel with tomato salad or sometimes nut butter and apple. No bread or cereal.

Lunch at 12ish big salad including pulses or wild rice, sprouted grains, nuts, evoo, saukercrat, cheese and anchovies or chicken etc. Often have berries and dark chocolate after.

Dinner at 5 to 6ish. Often some sort of meat or fish with cold potato salad and veg. Fruit after.

Sometimes have afternoon snack of nuts or apple and nut butter. No eating between 6pm and 8am. Only drink black coffee or water.

Exercise wise do 30 minutes caroline girvan weights most days and 20 min yoga most evenings at home using youtube videos. Only get around 6000 steps a day although rarely sit down, quite active doing gardening etc.

Do have occasional cheat days if eat out etc or go out for drinks but maintain the above most days.

Have a look at Fast800. They have a seven day trial if you want to test it out before paying.

I've been on it for a week and lost 7lbs. I don't expect this all the time and I will move to 5:2 after a few weeks to slow the weight loss but keep eating healthy.

I want to change my way of thinking for good.

My fitness Pal to track calories.
Go high protein
Take up some weights a couple of times a week alongside your steps
Keep it up consistently and the carb cravings should diminish