How to lose 30KG

[Deleted User]

There's the obvious things like cutting out alcohol (I decided that today would be the last day I enjoyed a glass of wine for a while).

I have a savoury tooth, so cutting out crisps and biscuits seems like a given although I don't eat that many.

Exercise more - although mobility issues restrict my speed more than the distance I can manage. I am planning to start swimming this month a couple of times a week

I should mention that I love carbs especially bread and potatoes.

I need to lose 30 KG - any (helpful) suggestions welcome, apart from the obvious one of eating less calories than I expend which I understand the principle of completely. Long term motivation seems to be more of an issue from previous attempts.

annie_d

Ketogenic? Have a look at their fb page..REALLY helpful people.

bigfreddiel

You said the obvious one so I'll repeat it - eat less

How do you eat less, again a few simple things to do. Use smaller plates

Drink a glass of water before a meal

Now for the not so obvious

Cut out all foods sold as low fat. They're loaded with sugar. Cut out any described as nutritional or healthy bars. Again loaded with sugar.

Cook from fresh, it's just as quick say a ready meal

Cut out low fat spreads use butter

Now an example of a meal for two using mince, spaghetti or a chilli, my wife and I use 100gms of mince, one onion, one green pepper, one tin of toms, and in the chilli one tin of chilli beans. That's enough for four so we get two meals out of it.

Eat fruit. Loads of veg, walk for say 30 mins a day and you'll lose 30kg in no time.

Good luck fj

belfastgirl23

Eat higher protein, higher (good) fat and lower carb. Which doesn't mean no carb, but aim for better carbs (ie less white carbs, more complex carbs). You can use myfitnesspal to keep an eye on this.

Consistent efforts are key though!

Bogalot

Use a smaller plate. Obvious but very effective.

Don't do fad diets. You need a lifestyle change not a short term fix.

Small targets - you're looking to lose 5kg at first.

Good luck!

Soworried

I lost weight by trying to save money. I started weighing my food out to the suggested serving sizes. I was shocked that I was eating up to four times the amount I should have been. Rice, pasta and cereal being the most shocking.

I denied myself nothing but do/did load up on veg.

bigfreddiel

Soworried, most people just do not realise that they are eating far too much.

After a while you should get an idea of what a real portion size is and it's always far less than you first thought.

Cheers fj

scottish_lassy

I use one of my granny's old dinner plates. It's alot smaller than modern dinner plates - more like the size of one of today's side plates!!! Just shows how used to large portions we have got.

Also, lost weight on the S diet - no sweets, snacks or seconds except on a Saturday or Sunday. Basically the way we were brought up - treat at the weekend.

I hope you find a way that works for you and look forward to following your journey.

indsty

Just don't have any "bad stuff" in the house. Don't buy it and you can't eat it. Make up a dish of nibbles in the fridge - carrot sticks, cucumber, lettuce, grapes, orange segments etc and when you are tempted just take one thing and then go and do something else instead to take your mind off food.

Definitely watch your portion sizes - people have no idea what a real portion is these days.

Swimming sounds great for you - but any extra movement you can manage will all help. Even fidgeting while sitting watching the tv burns a few calories - swing your legs, arms, rotate your ankles etc etc.

This is not going to be done in a few months - 30kg is half my body weight ! It will be a couple of years at least and the changes you make have to be ones you can live with for the rest of your life. Good luck and do let us know how you get on.

fireblade28

Well done for making a commitment.

You have to be realistic about what you do and try not to make too many changes at once or you won't succeed.

It may even be worth joining a coaching plan so that you are accountable something like joe wicks or there are loads of body transformation programs out there. You could also just be accountable to your wife or family etc.

Weight is lost through a caloric defecit. Low carb, smaller portions all do this. The type of food doesn't matter nearly as much as the caloric value. Remember unhealth foods are higher in calories for their size than healthy ones. Which is why healthy food choices are better also more nutritious.

You don't have to count calories either just eat less or reduce portions etc but you could if you wanted (too much of a chore at the start for sure)

You should exercise gently at first with low impact. Once you are lighter you can go harder swimming is great.

I would throw some weights in the as well. Resistance training improves insulin sensitivity as well as building muscle which helps you increase your metabolic speed.

The biggest challenge is the self discipline and perseverance if you can manage that you will do fine.

How is not nearly as important as why

DesignBod

Hi, well done for deciding to tackle it. I would recommend taking a look on a Facebook group called RH Fitness. It's run by two experienced personal trainers and they jut have a total 'No BS' approach where you adopt a healthy, flexible eating programme where you track what you want on an app like My Fitness Pal (there's a free version of this) and you invest in something like a Fitbit which has a heart rate monitor (cheap second hand ones on eBay) which then tracks your daily calorie expenditure. You then do a few calculations to work out what your natural daily cal burn is and then feom that work out the number of cals you should be eating (which is obviously less). They aim for a mere pound off a week. This may not sound much but it's totally do-able and will actually stay off. There also post up workouts twice a week. It's £3.50 a month and I've been with it since Sept and lost a stone so far whilst still having a life (and Christmas!). Best money I've spent and they teach you how to work everything out for yourself and eat totally flexibly and at a decent level so you don't mess up your metabolism. No gimmicks, pills, supplements, or anything else. Incredibly sensible. Both men and woman have done brilliantly. Think they have about 3000 members and the FB group is incredibly supportive as every post is past by the two trainers so they ensure the posts are positive and useful. They also have a free FB group which is much bigger but doesn't have the online support from the two trainers or the free workouts but maybe take a look at that one first and then join the other for a month of two to get a feel of it (you can cancel any time). Good luck!