I much prefer lots of little changes rather than a few big changes, makes it easier overall. Here are mine:
- Count your calories for a month, mainly just to get an idea of how many calories are in the foods that you eat. I knew that olive oil (any oil, really) was high in calories, but I'd forgotten quite how many! I think it's about 120 calories in 1 tablespoon of olive oil - I was using WAY too much.
For this, you need to know how many calories you should be eating every day for mild weight loss. This bit is important because you don't want to restrict yourself too much and then fall off the wagon.
First, I calculate my BMI here (I find BMI quite a shit way of measuring health, but I like having a base. So mine was just above 25, so my first goal is to get it down to 24, then 23 etc): https://www.calculator.net/bmi-calculator.html
Then, I calculate my BMR (number of cals you burn a day naturally) here: https://www.calculator.net/bmr-calculator.html
Then, I calculate my TDEE (number of cals you burn a day with exercise). The result will tell you how many calories to eat for mild weight loss: https://www.calculator.net/tdee-calculator.html
I personally keep a spreadsheet. I weigh myself about once a week, sometimes twice, just to make sure I'm on the right trajectory and to keep myself accountable.
Other tips:
- Black coffee
- Lots of protein (I buy turkey slices and usually always have some for lunch, they're low calorie and there's protein in them)
- Eat snacks, but plan them. I like cutting up carrots, celery, cherry tomatoes etc and I keep a big stock of them on me, so when I'm feeling hungry they're ideal.
- Snacks high in protein and fibre! I've become somewhat obsessed with almonds and dates recently.
- Drink more water
- Reduce portion sizes. I was served a buffet of food recently and some of it was sausage and chips. I didn't want to deny myself any of it, so I just reduced. I had 1 sausage and a handful of chips and that really hit the spot without going overboard.
- Use smaller plates/bowls
Overall, it's all about making lifestyle changes that you can uphold. You don't want to do anything too difficult because it won't be sustainable. Try and make a list of little changes that you'll still feel able to do when you're stressed with work/at home, when you don't have much time, when you're just not "feeling it". Write out the list and implement one of these changes every week or every two weeks.
There's no point joining a gym and planning to go 5 times a week to do weightlifting, banning chocolate and wine and becoming vegan just to get the weight off, because you won't do that stuff forever and then you'll just put the weight back on.
Once you've reached your goal weight, you'll need to focus on maintenance. So weigh yourself once a month-ish and if you see your weight going up again, then count calories again for a couple of weeks to get it back down. Just keep an eye on things.
Take it slow, trust the process and good luck!!