How to lose weight?

[FrazzledLabOwner]

Ok, so I do actually know how to lose weight. Calories in vs calories out.

The problem is, I've tried so many diets over the past 10 years that I feel a bit paralysed with what to do and I really want this attempt to work.

Over the years I have done: Slimming World, Weight Watchers, calories counting, shakes, intermitting fasting... The one which worked the best was Slimming World but I don't really agree with the model.

I also really don't want to know how much I weigh, but I guess I'll have to get over that.

Can anyone recommend what's worked for them please? I just can't imagine being able to lose this weight and I feel really disheartened and overwhelmed.

One year ago I could have written your post - frustrated, trying so hard, starting diets, losing my way, restarting diets and yep, right back to where I started, all the while just getting a bit fatter and fatter. Finally took the plunge and started Mounjaro. it’s the same principle of calories in, calories out but with MJ, I can actually stick to it and not feel the need for ‘treat days’ or little extras here and there. I stick to my 1200 cals a day and I don’t even think about it. I don’t think about food and I rarely feel hungry.

It’s been slower than others but I’m now 3 stone lighter and have about another 2 to go. Without a doubt it’s the best thing I ever did.

What works for me is eating less.

This means - rarely eating out; calorie counting; fasting window; early to bed; no alcohol; no carbs in the evening; no snacking; almost no bread. Drink only tea, herbal tea, water.
Loads more veg; very little red meat; very little fat that is solid at room temp; no processed meat; eat mostly chicken and white fish but some salmon, tinned tuna is fine. Eggs are good too.
Then in bed I listen to a weight loss hypnosis app as I go to sleep.

I sometimes suck a sugar free sweet in the evening to feel like I've had something.

The problem is not losing weight on a diet, but making this a way of life forever.

Planning is key.

I gave up other people’s diets and went my own way. I bought some scales to weigh myself accurately, some accurate kitchen scales and a nutribullet. I used ChatGPT to develop three really filling shakes that were under 350 calories each. I always had Sunday off dieting, and replaced all food with 3 shakes for week one, then two shakes and a small meal week 2, then 1 shake and 2 small meals week 3, on repeat. I weighed myself at the same time every morning wearing the same clothes, and drank 2litres of water a day. I lost 2lbs a week for 6 months. Had a break for Christmas and am starting again till I hit a healthy weight (a few more months. I don’t expect weight to be a problem for me anymore. I’ve been obese for more than a decade and can’t believe I didn’t just do it myself before.

I’ve lost 2.5 stone since the summer. What’s worked for me is using an app to track calories (I use Nutracheck), limiting ultra processed foods and maximising protein and fibre. Meal planning is critical, and having healthy snacks available for my work from home days. To get me in the right mindset, I exercise (running, strength training, yoga) and listen to podcasts about healthy eating and other healthy habits (can recommend Zoe science and nutrition, Woman’s Health and the wellness scoop).

Exercise has made me see myself differently. I’m someone who is fit and healthy, not someone who eats crisps for dinner. The podcasts keep healthy habits front of mind and have educated me about things like the gut microbiome. Did you watch ‘what not to eat’ with Tim Spector that just started on channel 4? Watching that helped reinforce all the positive messages for me.

For the first time in my life I’m eating better because I want to be healthy, fit and well, not just because I’m trying to lose weight.

Progress has been slow and steady, and I didn’t introduce all those things overnight. But it’s working.

I'm doing 16:8 style of diet started 7th November. I've been sticking to 2 meals a day not eating until 12 or 1pm sometimes have breakfast sometimes have a sandwich or something on toast, then have a meal at around 6pm, may have a few nuts at about 8.30pm so far I've lost about 8lb. Put a couple of lbs over Xmas and have lost it again now. Starting weight was 10st 12lb aiming to be 9st 7lb I'm not rushing just taking my time and doing it slowly .