Weight loss/healthy eating help

madlyn

I need some help/guidance with healthy eating which I hope will lead to some weight loss.
I am soon to be 44, 5ft 6", around 83kg and nearly a size 16.
I don't have a very active job, around 50% of my day is spent sat at a computer.
I try to be active by doing HIIT workouts and I also like to be outdoors walking the dog.
But over the last 6 months I have lost my way with my eating habits, I crave savory stuff, pasties, crisps etc.... and up until a few weeks ago my evening meal portions size had become huge. But I have since swapped to a smaller plate.
I eat breakfast of either porridge or honey nut flakes, work lunch is usually some sort of pasta then an evening meal. I graze on fruit and nuts during the day and try to drink a litre of water a day, although I do like a fizzy drink.
My main issue is I cannot bare felling hungry and as a result a tend to go for the bad stuff to combat this.
So I need some help food wise, I have looked on Amazon at the healthy eating books but that just confused me. I don't want a strict diet that is all faf and no fun, just simple advice that works and will give my my confidence back.
So any advice on books, apps, websites or anything else would be wonderful.

Catswhiska

I cut out bread and potatoes. Eat a lot of veg or salad and fruit. I also avoid anything with a lot of sugar in. Weight fell off.

gettingtheresometime

madlyn wrote: »

I need some help/guidance with healthy eating which I hope will lead to some weight loss.
I am soon to be 44, 5ft 6", around 83kg and nearly a size 16.
I don't have a very active job, around 50% of my day is spent sat at a computer.
I try to be active by doing HIIT workouts and I also like to be outdoors walking the dog.
But over the last 6 months I have lost my way with my eating habits, I crave savory stuff, pasties, crisps etc.... and up until a few weeks ago my evening meal portions size had become huge. But I have since swapped to a smaller plate.
I eat breakfast of either porridge or honey nut flakes, work lunch is usually some sort of pasta then an evening meal. I graze on fruit and nuts during the day and try to drink a litre of water a day, although I do like a fizzy drink.
My main issue is I cannot bare felling hungry and as a result a tend to go for the bad stuff to combat this.
So I need some help food wise, I have looked on Amazon at the healthy eating books but that just confused me. I don't want a strict diet that is all faf and no fun, just simple advice that works and will give my my confidence back.
So any advice on books, apps, websites or anything else would be wonderful.

I would recommend going to your local Slimming World class - and if you don't want to go permanently, then you can always go to the first class, get the basic books and then join one of the many on line support groups (there's even one on this board which is great!)


I eat roughly the same food as I did before but in different quantities and it's also helped me appreciate portion sizes.


The other advantage is that you eat normal food so if you didn't want anyone else to know you were cutting back then they wouldn't unless you told them

System

To stop the temptation of snacking i find by simply not having it in the cupboards at home it forces you to be good

If you have a big crisp habit then try swopping the crisps for something like low salt popcorn, very similar to crisps but not fried and a lot of the volume you think you're eating is actually air so tricks the mind

Fizzy drinks are one of the worst for sugar , there is no point skipping the 1 sugar in your tea (4g sugar) for example and then drinking a small can of coke (around 35g sugar).... Diet versions are a lot better but depends how you cope with the sweetners as they can cause headaches

Try going for a walk every lunch break, it'll help keep you active but also helps with stress as gives you time away from the busy work environment

Small steps make big differences, doesn't have to be all gym and salad leaves

madlyn

I have considered slimming world, but I am very nervous about going to new place with new people on my own.
I don't have savory food in the house, the savory food I eat is usually from the vending machine at work.
Will give the popcorn ago, and for my lunch at work I have just had a small tin of beans and sausage on 2 slices of multi seed bread, which I really enjoyed has filled me up.
And I only get a 30 minute lunch so don't really have time for a walk, but I'm out for around 40 minutes each night walking the dog.

gettingtheresometime

madlyn wrote: »

I have considered slimming world, but I am very nervous about going to new place with new people on my own.
I don't have savory food in the house, the savory food I eat is usually from the vending machine at work.
Will give the popcorn ago, and for my lunch at work I have just had a small tin of beans and sausage on 2 slices of multi seed bread, which I really enjoyed has filled me up.
And I only get a 30 minute lunch so don't really have time for a walk, but I'm out for around 40 minutes each night walking the dog.

I have to admit I was the same but, ime, everyone is friendly. Obviously this depends on the class & class leader but if you decide only to go there to get the info then, as I said there are plenty of support groups scattered throughout the internet.


With regards the vending machine I wouldn't take any cash with me to work if you see this as a big issue - if you don't fancy going completely cashless then have an emergency £20 note in your purse - very few vending machines take notes!


The other thing is that 40 minutes walking the dog isn't going to cut the muster. I walked miles (and I mean miles) but found losing weight almost impossible. What helped me lose weight & change shape, was swimming. I was once told you need to raise your heart rate so that it was at a certain level, which I guess your HIIT would help with.


With regards popcorn I cook my own (you can buy the kernels from places like Holland & Barrett) but measure the oil that I use to cook them with.

pumpkin89

You haven't described what you normally have for your evening meal, but breakfasts and lunches sound very carb-heavy. If you halve the amount of pasta/cereal/bread and add an equivalent amount of vegetables/salad, you'll feel just as full but have consumed a lot fewer calories. Carrot/celery/cucumber/pepper sticks are great for snacking.

[Deleted User]

pumpkin89 wrote: »

You haven't described what you normally have for your evening meal, but breakfasts and lunches sound very carb-heavy. If you halve the amount of pasta/cereal/bread and add an equivalent amount of vegetables/salad, you'll feel just as full but have consumed a lot fewer calories. Carrot/celery/cucumber/pepper sticks are great for snacking.

Exactly this above.

For resources watch this video:

https://www.youtube.com/watch?v=0CdwWliv7Hg

It is long (about 1 hour 20 mins), but it is interesting and easy to understand. It explains why what pumpkin89 says works ( to do with lowering calorie density)

Anoneemoose

Look up intuitive eating. There are lots of free or cheap resources.

Intentional weight loss (dieting) rarely works long term (around 5% maintain after 5 years).

This video explains some things and the graph in it shows how it’s our behaviours, as opposed to weight loss in and of itself, is the best route to improving health.

https://youtu.be/jn0Ygp7pMbA

madlyn

Last night I had pasta (wholemeal) bolognese with 1 slice of garlic bread.
I feel I have to cook a proper meal each night as my partner wants one, I would be happy with egg on toast or something light, however I have made a conscious effort to cut my portion size down.

pollypenny

Treat yourself to Michael Mosley's book on Intermittent Fasting, the 5:2 diet.

It's more a way of life than a diet and very easy. Brilliant, tasty recipes in the book, generally low-carb.

I lost 28lbs in five months and am coming up to second anniversary on maintaining.