Weight loss confusion!

[klc75]

Help!
I really need to lose about 2.5 to 3 stone
I am so confused with all the conflicting advice , calorie count. Low carb , low fat not low fat etc etc
I have signed up for things and not stuck to them eg slimming world, fast 800
I don't want the injections
Anyone got any hints, tips or advice , do I just calorie count. go for something like the bodycoach or RWL
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HELP!!!

0ver 4 stone lost, and kept off for 5+ years so far, by logging calories on My Fitness Pal and sticking to a calorie target.

Work out your tdee and reduce the maintenance calories by 20% to get a weight loss target. Log and weigh food accurately to keep on track, and don’t add exercise to MFP or it gives you extra calories back to eat!

No matter what diet you do, ultimately you lose weight because you eat less. You need to do something you can actually do consistently. Consistency is key.

The only way to lose weight is to be in a calorie deficit. Count your calories, eat low calorie nutrient dense foods.
work out your maintenance calories and eat 500 less a day to drop about 0.5lb a week.
weight training/ gym can increase your metabolism, but generally speaking what your consume is the biggest factor.
Team RH are brutally honest but fab. Some gym PTs can be amazing too,
good luck!

Here’s the tdee calculator. That gives you maintenance calories, the amount to stay as you are, reduce by 20% for weight loss calories and keep checking and adjusting the amount as you lose weight

https://tdeecalculator.net

I have the same problem am struggling to loose 4 stones. Only been a month I've stopped eating shit.

The thing that finally helped me to loose weight (and more importantly keep it off) was thinking I don't need a diet, I need to change what I'm eating for the long term. The problem with a lot of these diets is that you come to your goal and then stop and slowly put weight back on. So I started logging my calories, this helped show where I could change to a healthier option, reduce portion size etc. I then ended up adding in some fasting for the health benefits (was having a lot of gastro symptoms). The combination of fasting and calorie counting is doable long-term for me and I've continued. I can be flexible (by eating my calories over a week). I can not fast on some days if I want but honestly I mostly stick to it because it maintains my weight and improved my gastro symptoms.
I went from a size 14/16 to a 6 and have maintained, I don't ever feel like I'm missing out and can have that cake etc if I want. However I think it did change my mindset slightly and I'll often choose the healthy option/think it's not worth it for that many calories.

Thank you all for the tips, seems like calorie counting is the way forward! I shall have a look at the tdee calculator now

Hi yes sounds great !

Another vote for My Fitness Pal. @OhTheOrdinary has it right.

Eat 20-30g of protein at every meal as it keeps you full

Drink lots of water

Limit upf

Get lots of sleep (7-9 hours)

Eat lots of fruit and veg

When you eat, don't do it while watching tv etc. Really focus on eating your meals slowly

Find a form of exercise that you enjoy and will stick at

As long as you are in a calorie deficit you will lose weight

Eat less lose weight
Eat less move more lose weight quicker
Eat more protein feel better
Eat more protein and weight train game changer

In that order you build confidence!

Small steps there is no rush and it's got to be fun and balanced.

Eat the pizza, eat the cake.

Try not to think about restricting, change it around to adding and it changes your mindset. You want to add more fruit to your lifestyle, or vegetables, healthy fats or whole foods, for example.

I lost 4 stone recently, I started really simply by deciding I would point blank not snack at all - if I felt like a snack I had a drink instead. Then, I started adding things…I now do yoga daily, eat more unprocessed food, eat more vegetables, eat more yoghurt and nuts…yes my calories are less than they used to be but I enjoy everything I’ve added so my life-style makes me far happier.

'Weight loss tea'. It used to be called 'Shitters Tea' on here on account that it works by making you shit yourself inside out.

Fwiw @klc75 all the things you mentioned - low carb, low fat, slimming world etc, and the other things mentioned on the thread like fasting, eating more protein - all of them are just different ways of reducing your overall calories.

Low carb works because carbs tend to be quite calorie dense and easy to overeat
Low fat works because fats and oils are also calorie dense and easy to over eat
Slimming world prioritises low calorie food or food that fills you up
Intermittent fasting reduces the amount of food you eat overall in a day
Eating more protein tends to fill you up and reduce the likelihood that you'll be hungry and snack
Calorie counting allows you to eat any 'type' of food but obviously requires you to put in the work to keep your calories under a set amount.

Key is working out what works for you, what suits you and what you can stick to.

Join Team RH
Much better app than my fitness pal with real life coaches and help.

Wow well done that’s amazing , and this sounds like a great approach thank you

Ben Carpenter's new book is similar to what @Poisonwood says about building positive long term habits - think it's called fat loss habits. It's nothing 'new' but it's quite a sensible approach about how to build sustainable habits, might be worth a look.