Sustainable and not overly ambitious weight loss: 1 stone by September- anyone care to join?

[OMGitsnotgood]

I’m 5’4 and 12 stone 8lbs.
I exercise regularly now, and am slowly losing weight ( almost a stone over a year), I now need to reduce my calorie intake to increase the weight loss. I enjoy my food and drink, so a very restrictive diet isn’t going to work for me, plus I want it to be sustainable.

I want to try to lose a stone by September. In itself that shouldn’t be too much of a challenge but that time period includes a holiday and lots of social activities which will involve food and drink.

The approach I want to take is making healthier or at least lower calorie choices.
So for example, Weetabix and fruit for breakfast instead of toast and lashings of butter; soup or salad for lunch, with the occasional sandwich rather than sandwiches every day (and always tempted to have crisps with sandwiches); evenings have a ‘normal’ meal but consider the calorie content when meal planning or when eating out. Gin & slimline tonic instead of wine etc
I don’t want to be counting calories but am aware of what foods/cooking methods are higher in calories than others.
I’m good at not making or buying cakes/biscuits/ puddings - but if on offer will eat them - and want to be able to within reason.

I don’t want to join a group such as Slimming World, but know the weekly weigh ins have helped friends stay focused and accountable, so thought I’d give it a go on here to see if there are any other reluctant dieters who would find this gentler approach in the company of others helpful.

Anyone want to join in?

Not too bad here. I've been trying to follow the no-s diet again and have been doing quite well. I'm down nearly 2lb in the last two weeks so that's given me motivation to keep going.

I'm doing the same as you, @OMGitsnotgood, thinking ahead to Christmas and hoping to mitigate the damage in advance 🙈

Just back from the gym and as expected I've put on a pound this week. I am surprised it wasn't more! Healthy meal plan in place for this week apart from a couple of nights out with friends.

It seems like a few of us have not had a great week with food. I've had a terrible week and for various reasons couldn't exercise as I usually would. I stepped on the scales yesterday and have gained 5 pounds. Does anyone else's weight fluctuate by that much? That's 5 pounds in a week!! I know I haven't had the best week but it seems like an awful lot to gain by.
Anyway I went on a run last night and I'm back eating better today. Feel very annoyed with myself but I can't change it now.

@Elizabeth110100 not an expert but ... there are lots of reasons why we weigh more some times than others. Could be water retention or if you've not been eating healthily or exercising, possibly not pooing as much? Time of day you way yourself etc Our bathroom scales would fluctuate a little if you stepped on twice in a row. I now just weigh myself at the gym but am sure there might still be fluctuation there too.

5lbs does seem like a lot to have actually gained in a week (I put on 5lbs over a two week holiday where I really did eat and drink a lot daily). But even if it is full on weight gain, remember that the ethos of this thread is to help us lose weight over time and still be allowed to enjoy food and drink.

Since I started this thread I am finding I am more consciously monitoring and managing what I eat/drink. When I consume more than usual, I am trying to think of it as a 'calorific' day / week rather than a 'bad' one. I want to be able to enjoy burger and chips if that's what I fancy, or a dessert, or a large Baileys, without feeling guilty. I then focus on healthier, lower calorie options and increasing the exercise to rein it back in. Whereas previously I'd just get despondent and head into a sod it and eating/drinking whatever.

A healthy meal plan and a focus on exercise will soon have you back on track x

@Elizabeth110100

Yes I've had that crazy weight fluctuation too! I gained about 6 or 7 lbs after a 5-day cycling holiday, there was no way it was real weight, as I ate like a budgje and was definitely in a calorie deficit from the daily exercise. But that didn't mean I shook it off easily, oh no... it hung about and came of in drips and drabs. I never could make sense of it.

My general update is I've remained fixed on 12st 3lb. My bmi is 24.7 so technically I'm ok, but I know I'm a good 17lb over.

It's not shifting. I am running x2 a week and 1x hard club cycle on weekend. Maybe that's stopping gain...

Can't say I'm making healthier choices. But im realising how bad I am with food planning. Like, really bad. So hard to have time to cook after work, and still make all the after school clubs/evening sports for the kids, plus my own running. Oh and the kids' homework, aaahhhh

If I flush get in front of the planning bit I'd be a lot better off. Financially too. Forever throwing out of date food out. Has anyone got some good basic steps for getting to grips on an out of control kitchen and meal schedule?! Xx

I'm quite good with meal planning. I tend to bulk cook on certain days where we aren't crazy busy in the evenings and then we just eat the same meal for 2 or 3 days reheated! But my daughter is fussy and only eats certain foods and I'm veggie so rehearing stuff is probably easier than worrying about meat (I hate cooking anything with meat because it all smells gross to me and I'm scared I'm going to food poison someone!)
We aren't very adventurous food wise though so if you're a foodie, then I have no advice!

I also tend to hold onto weight. I've lost 3 of the pounds I had gained but it'll take me weeks to lose the last 2. I am glad it's not just me though (sorry!)

I'm back on the exercise. Two runs and a walk in the bag this week and feeling a lot better in myself. Exercise is a massive thing for my mental health and when I don't get it, it makes me moody!! Massively craving chocolate though as we have had tubs of it open at work 🙄

@twoforj0y I am one of life's planners so have always meal planned. I'm not sure how people shop or eat if they don't!

Happy to try to help with meal planning if you answer a few questions.
How many of you are there?
How much time do you have to cook roughly? (Eg how many days do you have 30 mins? How many an hour?
Do you have more spare time at the weekend?
Any dietary requirements/disllikes?
What sort of food does your family favour?
Do you have a freezer/microwave/slow cooker / air fryer.? Am assuming an oven and hob but guess I shouldn't assume!

They are all great questions, I'll try to answer.

I could really do with help!

No air fryer, but keep thinking I need one. Definitely an option.

No freezer space whatsoever. Have two pathetically small drawers under fridge (don't ask).

I work FT and finish up about 5:30. Three evenings a week kids have sports at 6:30, so time is REALLY tight.

I don't eat meat often (maybe once a month) @Elizabeth110100 I'm like you, not a fan and cook it to smithereens for everyone else.

Kids are fussy. One lives on chicken. The other is not a fan of chicken, but likes food generally.

Yesterday I started making a list of all the meals they like. Just writing it down has helped me realise we have choices. I need to plan and I need to stick to it. But it's so tight to do anything in such a tiny time, I don't know how anyone does it!

Oh @twoforj0y that really is challenging, especially with no freezer. When you've time, could you post the meals they do like? Would help with other ideas.

More questions! when they have sport at 6:30, do you need to feed them before or after?

How's it going? I'm putting off weighing myself as I've had a very calorific week and more of the same to come with various breaks/social activities etc.
My objective for the next month is eating really well on days I am able to, and exercising when I can.
I've written that before I think but am just reminding myself really!

I'm down just over 2lb in three weeks. Not much but my big win is that the scale has consistently been going down rather than going down and then jumping back up!

I don't mind a slow rate, I feel like that is more sustainable. Just need to keep going with my micro losses now 🙂

My goal for October (where did September go??) is quite specific - to make sure I know what is for lunch every day. I usually get hungry and eat something quick and unhealthy, or worse don't feel hungry so skip lunch and then fall into the cake tin at 3pm.

Well done @Hedonism, slow and sustainable is important in the longer term. Specific goals are important too, particularly around meal planning and having healthy but tasty food available.

I've fallen well and truly off the wagon the last couple of weeks, lots of comfort eating while dealing with some difficult stuff, so know I'll have gained a few pounds. I might not even weigh myself again this week.

I need to plan for lower calorie meals this week to undo some of the damage.

Sorry to hear you've been having a tough time @OMGitsnotgood. Sometimes you just need to do what you need to do to get through and not beat yourself up about it. I hope this week is better for you.

I'm doing weigh ins every ten days at the mo... I don't know why but it feels better than weekly 🤷🏼‍♀️

Hi cn I join , I lost 24 pounds since July but last 20 days been stuck on 13.12 , I started 18:6 again so I'm hopeful weight loss starts again

Thank you @Hedonism.

I think longer weigh in periods balance out natural weight fluctuations more. Not sure I want to know what damage I've done this week!

Hi @Accbabymom1994 , that is an awesome achievement, well done and welcome.

I am 13.11 today !

Hi all

And hey @OMGitsnotgood hope you're doing alright!

Today (v early flight for work) weigh in 12st 3.1

Still THE SAME

Running more now.

Changed HRT.

But I have been slightly unravelling with food choices and extra lattes etc sneaking in...

I really want to get under 12 stone. It's a mental barrier at this stage. Three feckin pounds to break this deadlock. Come on!!!!

That's an early start.@twoforj0y . i used to find maintaining let alone losing weight was extra difficult when travelling with work, especially those early starts which make you tired, hungry and susceptible to eating crap/big meals out with colleagues, wine etc, good that you've not put weight on at least.

things a bit better for me this week thank you. I need to refocus too, I've said 'sod it' too many times this last week.(pasties:sausage rolls while travelling; crisps; chocolate; lots of wine.... there I've admitted it.

I'm taking myself back to basics this week:
Meal plan drawn up with healthy meals. When I'm eating out, which will be a couple of times this week, make the best choice that I can.

That's great @Accbabymom1994, well done. Was that through fasting or something else ?

I'm trying to take control of my weight without having to diet or fast as I want it to be a long term solution, but am always interested to hear how it works for others.

@OMGitsnotgood I hear you with the "there, I said it" - I have to admit it on this thread, there's no point lying here!

I'm going to try rein it in this week. The endless coffees will be my killer, it feels like a necessity on these two-day office trips.

I'm 13.9 today so happy! I am IF 18:6 I have breakfast and lunch and stop eating by 3.30

I think it's hard when life gets in the way and you struggle to get back into the rhythm of eating well and exercising. I try to think 'well, it's happened. You can't change it. I'll just make small changes to get back into it '. And remember to be kind to yourself, it's not the end of the world.

I had a bad week and seemed to put a lot of weight back on. I've now really pushed myself with the running. I feel fit and strong again and that makes it easier to eat better. I'm back down to where I was although it's taken me two weeks.

I've also got a cold which makes running harder and makes me want to eat stodge!! (The worst point about being a teacher is the Autumn term germs).

Are you not hungry when you're in bed?