2 stone to lose - how would you do it?

[sollycrash]

As a perimenopausal, time poor, cash strapped working mum?

I'm at a loss. What used to work isn't any more.

Grateful for any advice!

Firstly - what used to work?
And are you doing exactly the same?

I lost about 2.5 stone in my early/mid-40s via 5:2 and found it very easy after the first couple of weeks.

The last 0.5 stone was due to bereavement, and I put that back on and then maintained for a few years, mainly through what I'd call 5:2-lite.

Then around 50-52 I put on around a stone and increasing.

I'm now doing 5:2 again, properly, and it is working for me.

I don’t have an answer but I need something v simple. Am trying eating between 12-6pm only unless out for a meal. No booze except when I go out for drinks/ meal which is only once a fortnight usually, once a week max. I walk a lot and jog 1-2 times per week, but do that anyway. I have lost a couple of pounds. I have a stone to lose.

I did a combination of intermittent fasting and calorie counting and have maintained by continuing this but with slightly more flexibility. It's the only thing that has worked long-term and probably because it became more of a routine/lifestyle than a diet.

I think I would count calories. The reason I like this is because nothing is not allowed. There is only one rule - don’t go over the daily allowance. It does in fact make me put other changes into place, such as delaying breakfast and not eating after my evening meal (like a 16:8 fast) and cutting down on carbs while upping protein (because I know that carbs make me hungrier and protein keeps me satisfied for longer). But my main focus is the calorie count, using an app to input every calorie I have.

I'd agree on the calorie counting.

I wrote above that I do 5:2, but that's combined with religious calorie counting everyday not just the 2 very low calorie days.
I ensure I don't go over my TDEE on the 5 days, or if I do I will add in another very low calorie day that week or lower my intake for a couple of the other 5 days.
Basically I ensure my average for the week is below my TDEE.

What worked for me was "fasting windows" so I would skip breakfast then have a "brunch" around 11am - something with lots of protein like eggs on toast or chicken & avocado salad.
Then just have a small snack in the afternoon like a piece of fruit, then normal healthy dinner with DH & DC.
No food after dinner.
I wasn't hungry, my body seemed to get used to not having breakfast quite quickly.

I'm now 53 and lost 2st last summer/autumn and did it by cutting out sugar, refined carbs and eating more protein and fibre. I also eat between a window of 11am to 7pm which seems to work for me. I eat oats daily with milk, Greek yogurt, berries and prunes. I've now added mixed seeds on top. Then I eat a normal tea without the carbs.

Thanks all.

I did 16:8 at then end of my last maternity leave, about 3 years ago, and it just seemed to fall off easily.

The weight has crept back on over the last year, and quite a chunk in the last 6 months, and I'm now heavier than I've been in years.

I've half heartedly tried 16:8 again, but when it didn't seem to work as quickly as last time, I just fell off the wagon.

I rely (and depend on) a cafe lunch on my working days - it feels like my only bit of self care! So I would be sad to lose that.

I'm finding sticking to an eating window quite hard. I'm lucky if youngest DC is down by 7.30 ish, so if I don't start cooking until then, it's gone 8pm until I eat, which is late.

Plus, being organised enough to have in healthy food! I just feel so knackered all the time that I resort to comfort food. It feels like a vicious cycle!

You’ll get there. This morning I was posting about my new regime, at midday I ate half a chocolate orange. Doh!!!!!

If you can find time in a block then you could batch Cook meals for you to pull out of the fridge/ freezer when you need them? I've lost nearly 2 stone by having 2, 300 calorie prepared meals each day plus fruit and some Greek yogurt, so keeping calories at about 1000-1100 (I'm short!).
Pre preparing the food takes away any thought or temptation to have something unhealthy and means a meal is only ever 3-4 mins away

I believe the best thing anyone can do for weight loss and management is go to a gym and lift weights. It makes no difference your standard, everyone starts with light weights and slowly builds, easily the best way to lose and keep the weight off. Plus once you get in a routine of training with weights 2-3 times per week, you will feel great. Also fabulous for keeping your bone density at a great level as you get older. If I was to give you one exercise it would be the dead lift, get one of the staff to show the correct technique. Hardest part for someone who doesn't train is the initial embarrassment, but nobody cares in the gym.

I do my exercise after children in bed rather than eat then. So out to run / cycle / swim at 8-9, then straight home for a shower and early bed. It means I HAVE to have dinner earlier as I’d get a stitch eating just before. So now it’s usually late breakfast 10-11ish, usually eggs and fruit / avocado / nuts. Then healthy lunch of a bowl of soup or something 1-2ish and then dinner 5-6ish. No snacking after dinner because of exercise. I stick to that on work days, although no training on Fridays. On the weekend I’m more flexible with food but make sure I’m active and doing sort with the family. You can do this!!

Do you WFH, @MelbrowMaia ?

On my work days I'm in the office until 5, then I collect DC from nursery/school. Not home until 6.30ish, then it's getting the kids to bed. I have no chance of a 5pm dinner, although agree that would be ideal.

DH generally not home from work until 9.30-10.00, so no option to exercise away from home then.

I would love to do this, and absolutely agree that as I get older lifting weights would be the best thing I could do, but there's no way I could crowbar 3 gym visits a week.

This is definitely worth some thought @whensmynexthol1day

Can I ask what meals you batch cook to stick to 300 kcals?

I lost weight by drastically cutting carbs - worked like a treat. Nothing else ever worked for me.

Do you know what has caused your weight gain. If it is the cafe lunch, I would switch to taking your own healthy food in. It would be simple to do and would give you time to get in a walk at lunchtime too, which will give you a feel good factor. Swap any snacks for fruit and the weight will come off.

As for exercise it is important you get it, so schedule it in. Can you do before work? If not, given your husband's working hours, can you get a regular sitter?

@sollycrash mostly vegetable based things- five bean chilli, chickpea and sweet potato curry and other veg based currys. But some meat and fish too- eg chilli con carne, prawn jambalaya etc. bbc good food is good for searching for low calorie recipes. Once I take them out of the fridge I then put 2-3 servings of extra veg in the container eg mangetout, broccoli. Peas either fridge or frozen to pack it out even more (I don't bother to count these calories)

I’m a working mum of 2 kids too. I drink a lot a lot of fluids - tea and slimline milk which helps me enormously. Otherwise I calorie count and eat a lot of the same thing each day as it means I know what calorie count I have without having to waste time calculating every day. I get 10k steps in - and keep walking even if it’s around the house or work to get my steps in. I have no option in time to get to a gym either. Stick to the calorie deficit as much as you can. Be kind and have a little treat within your deficit. Mine is a packet of meanies which is about 85 calories. Like you - I want to lose 2 stone. Using this method I have lost 16lbs so far and have found it pretty easy. Getting a routine that works Easily for you is half the battle. My meals are v quick and easy - I cook different stuff for the kids as they are higher in calories and I’m vegetarian and they aren’t. Once you choose healthy quick meal for you - it’s not a big job to do. Best of luck - you have this!!!!

Ideas
Eat with the kids. Make it healthy. Make it early.

Then no more food after they Are in bed.

Get on HRT.

Take a vitamin d supplement.

Ditch the car
Walk or cycle as much as you can.

Get at least 10,000 steps in a day

Drink enough water every day

No alcohol on 5 days of the week

Always have protein and fruit / veg at breakfast.

Eat breakfast like a king but dinner like a pauper.

Start lifting weights (super important at this age) - lots of parks now have outdoor gyms or use bottles of water until you can afford some kettle bells

It is really difficult at some stages in life to find time for the gym. During Covid lockdown I used online coaching to train at home, if you have the time possibly at home I would recommend Hasfit, check him out on YouTube, it's free. It's clever because he does the routine with his wife, he does the advanced routine to her more beginner. You start copying her and as you get fitter start to use some of his routine before switching back when can't follow him further. Every muscle group has its own routine sometimes several different ones. A great way to train for a few years until time frees up for the gym, you will be very ready for the gym if you get into Hasfits workout routines.

Would fasting be something you could consider? As in 24-36hr ones? It's free! I've done it in the past and started again in Jan, starting to lose a few pounds now and really enjoying it, feels very healthy and what my body needs. Also weights as well. There's a lovely fasting thread on MN where we are all enjoying the support.

I don’t work from home, no, but I do work 7-4 usually, sometimes 7-5. I can be home 30 mins later and make dinner immediately. Could you make dinner when you get home at 6.30 with the kids too? Then maybe exercise in the house after they’re in bed, with a bike / few dumbbells. I have a peloton which I use on busy or cold days and there’s an app with it to just do classes in Pilates and yoga etc.

I wasn’t suggesting you should buy a peloton by the way - there are plenty of free classes on YouTube! Just thinking of how it’s easier at home sometimes .

Love this advice. I'm 54 and need to loose 3 stone