Help needed

[RunningJo]

I know what I need to do to lose weight, but I can’t seem to get started. I have just under a stone to lose, so not massive amounts - maybe this is why I just can’t seem to be bothered. I’ve lost weight before and I’m so much happier, I feel better, my clothes fit better etc etc.

I run several times a week, I walk every day. My job however is very inactive (sat at a desk). I feel hungry a lot and appear to now be a snacker (I never was). I’m trying to increase my fluid intake but sometimes I just want some food. Not a huge lover of fruit but do eat some daily.

Any tips on actually starting my ‘I’m starting a diet on Monday (again)” please. Healthy snacks, how to ignore the temptation to just have 1 biscuit (that’s never just 1!). I know a couple of days in I shall feel better for it, but it’s getting to the couple of days in that I’m struggling with.

Unpopular opinion but are you eating enough? What is your daily nutrition like? As you shouldn't feel hungry.

If you go online you can work out your TDEE. As you run I'd keep your carb intake up, so aim for 40% carb, 30% protein and let fat and wherever. Add some strength training to signal your body to lose body fat and NOT muscle mass as it doesn't distinguish and if you aren't using some muscles it will burn muscle (as muscle is more calorie intensive body tissue to maintain)

No more than 10% calorie deficit for 2-3 months should see you sustainably lose half a stone.

You could go quicker but it's not sustainable. But if you add in strength training you will see change i.e. measured in inches rather than on the scales.

So in preparation use a tracker and plan out balanced meals ahead.

Healthy snacks- mine are apples, bananas, boiled eggs, variations on cottage cheese, dates (at least they have fibre), breadsticks, turkey slices wrapped around cheese, crudités, homemade energy bites with chickpeas, peanut butter, nuts.

Thanks for your response @LogicalBlodge - I think I eat enough, but I have developed a sweet tooth and always seem to find the 'oh just one bit won't hurt'. I need something that satisfies my craving that isn't cake. Your healthy snacks all sound great so will give them a try.
I also think I am guilty of not drinking enough so am trying to increase that.
Will take a look at food tracking apps too - thank you !

I really like dates stuffed with peanut butter dipped in chocolate- I have some in my freezer and they taste like snickers!

I also have had shaved dark chocolate on Greek yogurt and Berries.

Cacao powder in milk with honey is also nice - not as sugary as full on hot chocolate.

Homemade brownie squares from beetroot or black beans are slightly healthier!

Love the dates idea! i think they’d certainly hit the sweet tooth spot! thanks

Eat more lean protein. It takes longer for your body to process so you'll feel fuller for longer. Cardio like running and walking makes you hungry so counteract that and you should feel less inclined to snack. Also try something simple when you're feeling like having a snack like drinking a glass a water and waiting half and hour, seeing if you do still feel hungry and only having the snack then.

It depends what suits you really. I calorie count and try and eat a high volume of low calorie foods - giant bowls of soup where I can eat a limitless quantity, apples, carrots, black coffee. So I'll eat up to 1500 a day (my TDEE is 1900) but feel full, even if I want a chocolate bar. I just keep the chocolate etc out of the house/don't bring my card with me if I'm out, and if I feel hungry I have more of what I'm allowed. On other days I may eat within a time restricted window but have big protein heavy meals.

I don't think the movement (however good for you) will do much for weight - it's mainly diet ime.

I agree re movement and weight. When I trained for a marathon I put weight on 🤣

It’s definitely down to diet and willpower.
I’ve started listing what I eat in a day, did this before and it held me accountable being able to see it on paper.