Best method for weight loss and keeping it off?

[dietstartstmoz]

I realistically need to lose at least 4 stone, possibly more. I'm in my early 50's and menopausal.
I have family events this year and need to look after my health so the podge has to go now after steadily piling it on.
I am a bit worried about trying the jabs, never mind the cost aspect. I'm debating WW, SW, MFP but wondered what others experiences have been. I usually cook most evenings. Lots from scratch but have been using jars for sauces etc. Can't decide what to try so would be grateful for any tips or advice. Thanks

The key is to find something sustainable that you can happily carry on doing forever, rather than any sort of extreme/expensive restriction that you say to yourself you'll just do for x, y, z period of time.

The first thing really is to identify why you're overweight now; do you use food as an emotional crux? Eat large portions? Etc. There are different underlying reasons, and although not easily 'fixed' recognising why can help understand the best way forward.

Lots of people demonise it, but i found calorie counting actually very liberating, planning meals and not restricting but recognising that if I spend calories on low density high calorie stuff I'll find the rest of the day harder led to adopting better habits.

Over 4.5 stone lost, and kept off for nearly 5 years, by continuously tracking on MFP. In my 50’s and post menopausal.

I eat too much sugar and too many snacks. That definitely has contributed.

Well, if you want to lose 4 stone in 6 months in time for these events then the injection would likely to that.

The injection only gives you the ability to eat very little, so you still have to diet. I did low carb, high protein 1000 - 1200 calories a day and I lost 3 stone. I doubt I could have sustained that for the 9 months it took me without injections.

The amount of calories you can eat to maintain and not gain weight reduces as you age. If I don't exercise I only burn up 1300 calories a day. I thought I was watching what I ate but was always going over that which is why I put on so much weight.

You could try and do a set meal plan within your calorie goal. Write down today what you will eat next week and see how you get on.

I tend to not eat till 1pm when I have lunch and then an evening meal. I do find this easier when I am at work though.

Prioritise protein and high density low calorie snacks, although not the healthiest there are sweet things that are useful for weight loss to itch the scratch: low calorie jelly, meringues, Greek yoghurt & berries or low calorie sauce etc. Cucumber, peppers, carrot with some kind of dip, if you do want chocolate then have some a day but build it into your calories; I used to use 100 cals on a freddo every evening and it meant I wasn't tempted to binge on chocolate and was controlled.

Well you've answered your own question.

'diets' make you fatter.

Honestly, weight loss is a process, and maintaining weight loss is bloody hard work!

Once you become overweight, the fat cells in your body lay dormant, and are ready and waiting to get filled up again. It takes immense will power and lifestyle change to fight against your body in the long term.

The first thing I’d suggest is having real awareness of your current eating, and current calorie needs. Ignore anything that says ‘the average woman needs x calories.’

Work out what your current calorie expenditure is, based on your height and weight, and your lifestyle. The vast majority of us are sedentary, myself included! A dog walk and an average of 10k steps a day still makes me sedentary, just less so than the majority. I haven’t done a work out for years, not real exercise on a consistent basis, so I can’t claim to be moderately active.

Once you know that, it’s then a question of really knowing how many calories you consume daily, and creating a deficit.

I would encourage the WLI because it will maintain your motivation, reduce food noise, and actively investing in yourself and health will make it a lot harder to fall off the wagon.

I did go on the jabs and lost 4 stone but have maintained this since September (plus a couple of extra pounds lost) by calorie counting on MFP. I don't use the meds anymore.

I think the secret is to go slowly and not cut your cals too low. I'm eating between 1700-2400 (depends on my activity levels, it's all linked to my watch). I try and eat in what I burn off but dont get stressed if some days I eat more/less - as long as it balances out over the week and my weight stays stable within a small range .

I'm actually enjoying this stage, I'm eating well and I'm in control. I feel like I understand my body now. I hated calorie counting previously but I think it's because my allowance was too low and not sustainable. If I have a big meal out planned, I cut back a couple of days before hand and then enjoy the meal.

I'm not planning on cal counting for ever (although it is second nature and quick to do) but it's a great tool to understand what you are eating, going wrong and what you need to sustain your body.

If I gained weight again - I would aim for 1700 cals per day but aim to burn off 2200 cals pd. That would lose 1lb per week. Focus on the journey rather than the end goal. 4 stone in 6 months is too quick but 1 - 1 1/2 stone is really achievable and by this time next year you'll be at your healthy bmi.

I used to eat far too many snacks and sugar too, and had tried to change many times. I managed this time to drop 2.5 stone - 2 years ago - by cutting out as much fat and salt as possible - so no crisps, no biscuits, no cheese, no pastry, no sausages or ham/bacon, no roast potatoes. It means that I can have porridge for breakfast, bread, toast, boiled potatoes, rice, pasta, for other meals, followed by a bit of sugar - I eat a lot of fruit for pud, with low fat yoghurt - and a square of very dark chocolate when needed.

It's worked for me. The carbs keep me feeling warm and full, and the fruit gives a sugar hit. A blander diet has really helped me to crave fewer 'treats'

Hope that you find a way that suits you.

Calorie tracking is really educational. TDEE minus a few hundred for a month and see how you go.

Making an effort to do a little bit more exercise.

Managing expectations about timescale. Don’t just use the scale as your measure.

Don’t beat yourself up about ‘off’ days.

Weight Watchers. I did it completely online and found it easy enough to follow.

I have lost three stone in the last year. I calorie counted everything I put into my mouth as I was determined to get rid of the weight once and for all. Don’t cheat even on my birthday or Xmas. I then added in exercises. I am at the gym at 6 every morning. And I never miss a session.

I still have just under a stone to go. But I will make sure I do it. I just feel like you have to really want it. To be determined to keep it going. I now eat cleanly and I have never felt better in my life and I am feeling stronger. I have energy I sleep really well. My New Year’s resolution is to try new things to keep my fitness up. First thing I’m going to try is a climbing wall.

It does take discipline and determination to go all the time to the end. But it is so worth it.

my parents are both moving into their 80’s and both severely overweight. They can barely walk or get up and down. And both have medical problems. I am so determined that will not be my life.

Low carb.

Lots of veg on a plate so chicken , ton of veg but no dpuds

Are you me?! I am in exactly the same situ but slightly older and in the throws of meno and on HRT with same amount of weight to lose.

From researching stuff so far (have read Chris Van Tulluken's Ultra Processed People Book and two books by bariatric surgeon Andrew Jenkinson - all worth a read) it would seem my diet has a high percentage of ultra processed foods, far too many snacks and I'm a sugar addict who lives a very sedentary life, preferring doom scrolling to moving around!!

Changing habits is the first thing...try and incorporate better, healthy habits into your lifestyle/food choices so the less healthy habits have no more room in your life. Try and eat more 'whole' foods rather than those that come from a packet. Most of your jars of sauces could be made from scratch probably; it's just finding time to make them - perhaps batch cooking would help?

I can't face yet another enrolment with WW or SW as I know I won't stick to it. I've got Nutracheck app (UK based but same as MFP) so can keep an eye on calories and a Garmin smartwatch to monitor steps, along the way with mindful eating (i.e. eating when hungry and recognising triggers that make me eat when I'm not hungry) and stopping eating when full. I've forgotten what feeling hungry feels like!!

You sound very similar to me, I'm 53 and menopausal with 20kg to lose just to get into the healthy BMI range. Mostly from around my middle.

I've done a lot of research and the most recommended 'diet' for women our age and stage - for good health as well as weight management - is the Mediterranean one. Clean, unprocessed food, lots of fruit, veg, nuts and seeds, 'good' fats, legumes, lean protein, whole grain. Combined with resistance training for muscle gain. Intermittent fasting is also helpful.

Unfortunately I tried the above for all of 2024 and just don't have the willpower for it, I'm 'good' most days but overeat and still have too many cheat meals. I didn't gain any weight last year but didn't lose any either. So WLI it is for 2025.

I am 58, menopausal and on HRT. After starting, losing half a stone then puttting it back on, on countless diets last few years I started the Mounjaro weight loss injections mid October 24. I have lost just under 2 stone. It has given me the willpower to follow Michael Moseley’s Fast800, which I have previously attempted several times.
The added benefit is it has reduced my high blood pressure and the pain has totally gone from my aching ankle joints.
I get mine from an online pharmacist, if your BMI is high enough to qualify for it the research shows that the health benefits to losing the weight far outweigh any associated risks.
My only regret is not starting it sooner.