Has anyone ever successfully lost weight by just eating a bit less and moving a bit more?

[moonshinepoursthroughmywindow]

I'm not morbidly obese, I suspect I weigh about 13½ stone at the moment. I don't have a means of weighing myself other than going to Boots (which I'm happy to do, I just haven't done it recently). I've just left a job where I had less time to spare for exercise, ate more to compensate for the fact that I was permanently knackered, and was generally too stressed out to spend much time thinking about self-care. Based on the fit of my clothes alone I've gone up nearly a whole size from what I was before I worked there - and I didn't stay that long.

I lose weight very quickly when I do the Whole30, which involves giving up all grains, dairy products and sugar, but it is hard to sustain those eating habits permanently and interferes a lot with doing anything spontaneous or sociable. I've also lost weight on a calorie counting diet in the past but no longer like the idea of the constant counting and weighing. I'd really like to lose a bit of weight by just making small, sustainable changes. My new job will mean walking more - well over 10000 steps a day - and probably feeling less in need of quick fix snacks. I've been there a week and have certainly snacked a lot less so far and I'm trying to eat more protein and a bit less carbs. I'll also have time to run more and do another sport I like.

So does anyone believe I could benefit from these changes alone, or am I going to have to go on a more rigid "diet" to see results? I don't want to be super skinny, I have been happy and healthy at about 12 stone (at which I'm about a size 14).

I mean yes, but you have to be in calorie deficit so if the changes mean you're only in deficit by for eg 100 a day on average then this can be wiped out by one 'treat day' and you won't lose weight. You need to eat enough less that you're in a consistent deficit. I've done this before without calorie counting but you have to be consistent

Low carbing did it for me. I did one of the low carb boot camps (check out the board) and have maintained weight loss afterwards. I'm less strict now - minimal carbs during the day (usually yogurt and fruit or eggs for breakfast followed by salad or soup for lunch) but often treat myself to crisps/chips/fresh bread in the evening and/or chocolate and wine! The key for low carbing is high protein AND high fat - eg plenty of full fat salad dressing and avocado on the salad rather diet dressing, that's what keeps me full and not reaching for the snacks. I've tried high protein low fat in the part (eg weight watchers) and felt miserable and starving - so I know the fat part is important. Good luck!

Not by just aiming to eat a bit less because I don't think that's defined enough for you to actually make it happen, but the weight fell off me the January I cut out all snacking and ran 5k everyday.

Lots of people - almost all of them men unfortunately. Women's bodies are more programmed to hang on to fat so you may have to try a bit harder than those infuriating men who suddenly turn up three stone lighter and say "yeah I decided to skip the cheese course at dinner and get off the bus a stop earlier".

However your lifestyle changes with your new job do sound pretty far reaching, so if you focus on keeping your diet healthy it might be enough for you. Good luck.

I think it also depends how old you are. When I was in my 20's and 30's I could certainly lose weight by eating less and moving more. This changed through my 40's and is much harder now I'm menopausal.

Yes, doing it at the minute although now a bit stuck, but have lost 6 kg over a few months. Just a bit less on the plate and trying to leave out the chocolates and biscuits (mostly anyway). Chocolate advent calendar not helping at the minute!

No it never worked for me.

Low carb helped me lose 8 stone and keep it of going on 9 years.

I was going to say how old are you? I listened to a really interesting podcast on why women put on belly fat during the menopause and it was because those fat cells will start producing estrogen when we have gone through the menopause! Mind blown.

Anyway back to the topic in hand. Have you considered fasting so you only eat in a certain time period during the day. Might be worth trying as when I restrict the hours I eat in I find I naturally eat less.

Yes. A few years ago I decided to eat less (I already move plenty). I have changed nothing about my diet except portions. I lost a significant amount of weight that way and have kept it off for several years.

If you have the time watch some of Zoe Harcombes talks on youtube, they are hugely informative.

In my experience: yes you can lose a few pounds this way. But probably not more than that.

I did. Post menopause I'd put on weight and was coming in at around 12 stone. So I took up running and cut my eating right down. Unfortunately I gave myself an eating disorder, lost over four stone and was bordering on haggard. I've now gained a stone and a half back, weighing in at 9 stone 4, which is a good healthy weight for me, but I do have to watch my diet and run at least four miles five days a week, otherwise it just piles back on.

I lost 12 stone a decade ago by doing exactly that.

I kept it off for almost 8 years.

Put a lot of it back on recently due to one thing or another.. but trying to get rid of it again now. It's worked once, it'll work again!

I've lost 3.5 stone calorie counting but still eat all the junk food, etc I used to eat before just less of it. I track everything now. Never cut out any type of food. Tracking my calories helps me to be aware of how much I'm eating and more mindful. My lifestyle is a lot more active now I have 2 toddlers so I'm walking around 15000 steps a day. I realise eating junk isn't healthy but having a bit of what I like helps me to stay on track

I have. Post menopause I went up to just under 14st. As I'm only 5ft 2 I was like a little barrel. I've been trying to diet but always gave in. In September I began doing C25K. It was really hard. I was carrying too much weight and my knees hurt. Since then I have cut most junk out of my diet, stopped having seconds at meal times and stopped snacking between meals. I've lost just over 1st 7llbs. Feel so stupid to have not done it before. Also blood tests last week showed cholesterol and sugar levels are completely in normal range again.

I think if you want to lose a stone and a half it’s possible by doing it very slowly. You’ve got to accept it’s not going to be quick but I actually don’t think it’s healthy to crash diet and lose lots of weight anyway.

I was in a similar position to you. I got weighed for a medical appointment and was shocked beyond belief at my weight. I bought a home exercise bike and cycle 20-30 mins every eve (although if I miss one for any reason I don’t beat myself up). I have toned up and lost an inch from my waist but this took 2 months. I’ve got two young DC so I just haven’t got the brain power or the physical time to dedicate to a strict diet. I try to cut down on the sugar and give myself a break with other stuff. The combo of a bit of targeted exercise every day and cutting down on sugar has made a difference.

Thank you to everyone who has replied. I was expecting a lot more "you are deluding yourself, you are far too overweight to do anything other than put yourself on a starvation diet."

To those who asked about my age - late 50s and post-menopausal so yes, it will probably be harder than it used to be. But I am usually very active, and more so now I have a bit more energy from having a less demanding job, and I'm hoping that will count in my favour.

mindandsensespurified that's interesting about the high protein and fat. When I do the Whole30, where both of those are freely available (unless it's butter!), I suspect I'm not always in calorie deficit at all yet I do lose weight. I could just do without the complete inflexibility of that system. So I think less carbs and more protein and fat could well be the key to it.

If I make it to the weight and size I currently think I would like to be, and can keep it off without a fight, I might consider going lower, but I agree with MummyJ36 that it's a good idea to lose weight slowly - and more likely to be sustainable too.

At age 55…. Unless you're very short you’re probably too slim to be able to do this. I reckon it would take you a year to lose 20lbs just by “eating a bit less and moving a bit more” when you’ve got a BMI around 30ish as you probably have, and you’d maybe give up because of the slow progress.

I have a female mate who weighed 17 stone and shed a stone in six weeks by doing this before an operation. But she was obese so naturally saw quick results. The downside of being plain old “overweight” (or barely “obese”) is that you need to be more focused. I know this from my own experience - and disappointment!

Has anyone got any tips for 'moving a bit more' in the winter?
In the summer I would go for a 5km walk every evening with DH but it's not safe to walk on unlit roads in the dark, not to mention the constant rain and/or freezing weather, which will seize my joints up.
The local pool has closed and the gym is expensive.
Add in the extra eating because I'm cold all the time..........
I'm seriously considering Just Dance on DS Switch. 😭

Yes I did. Lost a stone and a half, very much post menopausal, by getting off my backside and walking 10000 steps a day, yoga twice a week and no booze and no added sugar. It took four months though. In the past I've found diets just made me think of food more, made shopping and eating out more stressful and wasn't great for family cooking. I'm also lucky to WFH in a small town which means I can fit in early morning classes and the walking.

I cut all the rubbish out of my diet at the beginning of September. I already don't drink alcohol. I also upped my exercise by 50%. I weighed myself again this morning. I have not lost an ounce.

Yes, I'm doing it at the moment I have lost a little bit more then two stones since september. In the past when ever I started with low carb diets, I would end up gaining more then I lost.

This time I have changed my way of doing things and accepted the fact that I love carbs and I have no plan of living without them.

I usually have porridge with banana, honey and cinnamon in the morning and it makes me happy and full for next six hours. It is a big bowl, at least 60 grams of oatmeal.

For lunch I have protein and vegetables, but once or twice a week I'll have lunch that have carbs. Sometimes I'll even have big turkey sandwich for lunch.

In the evening I have skyr with cinnamon and apple and it almost feels like a treat. If we have pizza or something, I'll take one piece and say stop.

I stopped eating sweets, but every now and then I take a nice piece of quality chocolate. I even had one small croissant yesterday.

This is the first time in my life I'm on a diet and I do not feel like I'm on a diet and I'm not hungry. We'll see how it goes.

And yes, I exercise three times a week one hour in the gym.

I used to put Leslie Sansone's Youtube walking videos on the laptop and then watched TV while I walked a couple of miles.

This was one of my faves: e

At50 I had to have a brace (invisiline) to fix wonky teeth.

I have lost a stone (from bmi say 26 to 23) in the following 8 months

I just don't snack and only have food 3 times a day )and only water rest of time)

I mean I could remove brace to have tea and cake but the faff of doing that then re leaning teeth puts you off.

It's a bit hard core way to lose weight but a good side effect of the hassle of a brace.

In my twenties - yes
In my forties - hahahahaha
Some of the ideas on this thread of moving "a bit more" and eating "a bit less" differ from my understanding of them - wouldn't describe going low carb or making myself walk 10000 steps a day like that - to me that is a diet and an exercise plan respectively. But that is what I've found necessary in my 40s.