Weight loss…which method??

I'm 64. I've lost about a stone since the turn of the year by tracking and acknowledging what I eat, keeping to a sensible calorie deficit, making sure I eat enough protein, drink lots of water, cut back on sugar and alcohol and other carbs (but not eliminated them.)

I use myfitnesspal. It's free.

I've also been working out and walking and doing yoga. In addition to losing the body fat, I have gained a lot if muscle (I do a body scan once a month at the gym.)

It has been so worth it for the sake of my riding. I'm a dressage rider, with a hot, talented horse, and realized that I needed to do something radical if I wanted to move up the levels and not get myself hurt. I can't emphasize enough how much safer and more competent and confident I am in the saddle.
 
I listen to the Zoe science and nutrition podcast, at 59, my digestive system is ageing and needs more respect than I was giving it.
I use a combination of ideas gleaned from the podcast and have lost 1.5 st without calorie counting and have found a maintenance diet I can live with.
The massive bonus is I’ve gone from feeling really knackered to having lots more energy.
And my aches and pains have improved a lot so the benefits make it easier to keep on the straight and narrow.
Intermittent fasting, aiming to eat thirty different plants a week and eating fermented foods are my focus.
 
Its never too late!
I m now 70 , but needed to lose weight to ride again , and 18 months ago I had , at last, the incentive and determination to do so.
Diets are short term, so to make it sustainable to keep the weight off my rules are simple.
No snacks between meals. As I m always at home it s too easy to steal biscuits etc , so stopped buying them.
A good breakfast [ scrambled eggs or bacon]and cooked lunch [ eg fish and veg , chicken and veg , baked potato and something ] plus my one chocolate spoil for the day , a Mosser Roth dark chocolate bar [145 calories] Better to have a sweet thing at a mealtime , rather than as a snack - I m told! Occasional home made soda bread.
No rubbish - things made of UPF s eg bought biscuits, cakes ,bread.
I aimed for losing 1 lb a week [ by consuming approx 500 calories less per day , mostly from not having an evening meal, just eg soup , or crackers, or fruit], and mostly did so. Have maintained my weight at 1 1/2 stones less [ BMI 25 now]
It has to be a way that works for the individual - I m much too old and creaky to try fitness as a way of losing weight . Good luck with whichever way you decide.
 
I lost I think about 20-22kg with strict calorie counting and tracking exercise. Couch-5k then 4 days a week weight lifting. I also gave myself a binge eating disorder which was much harder to shift than the 20kg!!! So my advice is pick the way that doesn't give you brain worms. If you think about it too much or completely overhaul your life so you can't eat "normally" anymore, that way lies brain worms. Make it as easy as possible. If that's just portion control (I still weigh rice and pasta), swapping dense carbs for less dense carbs, cutting out takeaways, doing 3 meals, 2 meals, more snacks, less snacks do whatever is EASY for you personally and doesn't have you thinking about it all the time. Keep what works and ditch what doesn't, there is no One True Way.
 
smolmaus said:
I lost I think about 20-22kg with strict calorie counting and tracking exercise. Couch-5k then 4 days a week weight lifting. I also gave myself a binge eating disorder which was much harder to shift than the 20kg!!! So my advice is pick the way that doesn't give you brain worms. If you think about it too much or completely overhaul your life so you can't eat "normally" anymore, that way lies brain worms. Make it as easy as possible. If that's just portion control (I still weigh rice and pasta), swapping dense carbs for less dense carbs, cutting out takeaways, doing 3 meals, 2 meals, more snacks, less snacks do whatever is EASY for you personally and doesn't have you thinking about it all the time. Keep what works and ditch what doesn't, there is no One True Way.
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I agree with this. Whatever you choose has to be sustainable for you, or you'll stick to it for a week or 2 and then fall off the wagon. Calorie counting doesn't work for me personally as I definitely use food as a treat and the thought of denying myself what I want makes me quite depressed! I am however, not a snacker, and can quite happily go all day living off coffee and diet coke. I've never eaten breakfast and don't get hungry until about lunchtime anyway, and can easily power through the afternoon. If I'm riding after work in the evening I will have a protein bar or something to give me an energy boost. This gives me the freedom to have a 'nice meal' to look forward to in the evening at the end of a long day, without worrying about calories too much. Of course it doesn't mean you can binge at the end of the day, but I can enjoy a big bowl of pasta and a glass of wine with my other half and still be within around 1500-1800 calories for the day which is enough for me to slowly lose weight. It's not very conventional compared to the usual advice of eating 3 meals and regular healthy snacks, but it works for me!
 
So i kind of hit a plateau for a couple of weeks where I didn’t gain but didn’t lose.

Im doing calorie cycling for now but no more than twice a week.

This week so far I have eaten more than normal and today lost a pound 🥰

Maybe it was my fault all along not eating enough 🤣
 
Calorie deficit. Has always worked for me. I skip breakfast as well.

I didn't actually cut out any bad food, i.e. I've still had the odd takeaway and cake etc and providing it has been within my calorie amount, I've still lost the weight. This means I still get to enjoy the food I like providing I'm balancing out the calories.

A lot of people can make the mistake of going back to their normal food once they've finished dieting and they put the weight back on but doing it this way means you're not feeling deprived, you're less likely to have cheat days and it won't be a shock to the system when you stop the diet.
 
I’ve landed on an approach, I think. Going to eat very lightly twice a week (semi fasting) and low GI/highprotein/healthy fats meals every day, no evening snacking and obviously cutting out chocolate/crisps/cake etc. and only wine at the weekend. I suspect I’m a bit insulin resistant (was diagnosed with pcos in my twenties - still had four children!). Started the day with a scrambled egg, half an avocado and a crisp bread I bought in Norway made with only seeds, plus coffee with milk. Going to cut down on the (very) milky coffees too, and the liberal amounts of butter I smear on everything. Lots of salad with some protein going forward!

I think it’s a question of restricting calories and being mindful of what those calories consist of for me. I’ll keep being active too, but I think the diet is key for me.

Thanks for all your input everyone. I’ll let you know how I get on.
 
Kirstineridesagain said:
I’m super active at the moment yet also at almost my heaviest ever (apart from pregnancies). I know it’s calories in, calories out, but also that some people like keto, fasting etc. I am mid forties and finding it hard to shift the weight, which is mainly collecting at my middle (plus hips). My horse is technically a pony and although I can’t ride her yet anyway (she’s in foal) I want to be lighter for my share horse and also just for my own wellbeing. I want to lose at least a stone, maybe a bit more.

Any success stories out there? 🙏
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I had 1.5 stones to lose a few years ago. Several of us went on different diets, with a 1/12 deadline. I was the only one that achieved my goal. 5:2 diet, God bless Michael Moseley.
 
Bellalily said:
I had 1.5 stones to lose a few years ago. Several of us went on different diets, with a 1/12 deadline. I was the only one that achieved my goal. 5:2 diet, God bless Michael Moseley.
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Great to hear. Well done! That’s pretty much my approach. I have a Mosley book on the 5:2 to help with inspiration.
 
Kirstineridesagain said:
I’ve landed on an approach, I think. Going to eat very lightly twice a week (semi fasting) and low GI/highprotein/healthy fats meals every day, no evening snacking and obviously cutting out chocolate/crisps/cake etc. and only wine at the weekend. I suspect I’m a bit insulin resistant (was diagnosed with pcos in my twenties - still had four children!). Started the day with a scrambled egg, half an avocado and a crisp bread I bought in Norway made with only seeds, plus coffee with milk. Going to cut down on the (very) milky coffees too, and the liberal amounts of butter I smear on everything. Lots of salad with some protein going forward!

I think it’s a question of restricting calories and being mindful of what those calories consist of for me. I’ll keep being active too, but I think the diet is key for me.

Thanks for all your input everyone. I’ll let you know how I get on.
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Good luck, keep us updated x
 
Barton Bounty said:
So i kind of hit a plateau for a couple of weeks where I didn’t gain but didn’t lose.

Im doing calorie cycling for now but no more than twice a week.

This week so far I have eaten more than normal and today lost a pound 🥰

Maybe it was my fault all along not eating enough 🤣
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I kid you not the consultant at SW said that not eating enough can actually make your metabolism sluggish and trigger a hormone that means your body stores fat. You can't win! 😁

My vet yesterday said loads of vets/staff from her practice have started on mounjaro and reported significant weight loss. A previous vet told me that too.
 
I find telling friends your intentions helps to make sure you stay accountable, too.

We have a whatsapp group called 'Fat Club 2.0'

We share what meals we have had and what exercise we have done.

We also send each other threats now and again. This morning my friend from Spain told me she would fly over to the UK and steal my dogs, one dog per day, if I didnt get off my ass and get to the gym....I went to the gym.
 
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Jenko109 said:
I find telling friends your intentions helps to make sure you stay accountable, too.

We have a whatsapp group called 'Fat Club 2.0'

We share what meals we have had and what exercise we have done.

We also send each other threats now and again. This morning my friend from Spain told me she would fly over to the UK and steal my dogs, one dog per day, if I didnt get off my ass and get to the gym....I went to the gym.
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Yes accountability is everything.

I worked somewhere once where we all paid £2 a week and got weighed every Friday at 10am. The person who'd lost the most after two months got the prize fund.

It was a good incentive!
 
Between my slipped disc and then Wiggy's lameness, I've done very little for two of the last three years. Combined with peri-menopause, I piled weight on and was the heaviest I've ever been. Although not too heavy for Wig, I want to make sure he has as easy a time as possible when i get back on him, which should be in 3 weeks or so, after we've built up our in-hand walking.

I've been doing Slimming World for 6 weeks and have lost just over a stone. I need the discipline of knowing someone is checking up on me. I do the weigh-ins but never stay for the meeting, I find them a bit cringey. It's basically calorie deficit simplified and presented in a way that makes it feel like you're not missing out too much. Just because of the way I eat (I rarely eat breakfast and now try to eat a bit earlier to avoid snacking after work but before dinner) I inadvertently do intermittent fasting too. I wouldn't necessarily recommend it to everyone but it suits me.

This time, I've been really good at sticking to it while eating out which has always been my downfall in the past. It does help that restaurants put calories on the menus now, I think it's made them think about providing lower calorie options as well as helping customers make educated choices. I can see how it could be triggering for some people with a different relationship with food than the one I have though.
 
Annagain said:
Between my slipped disc and then Wiggy's lameness, I've done very little for two of the last three years. Combined with peri-menopause, I piled weight on and was the heaviest I've ever been. Although not too heavy for Wig, I want to make sure he has as easy a time as possible when i get back on him, which should be in 3 weeks or so, after we've built up our in-hand walking.

I've been doing Slimming World for 6 weeks and have lost just over a stone. I need the discipline of knowing someone is checking up on me. I do the weigh-ins but never stay for the meeting, I find them a bit cringey. It's basically calorie deficit simplified and presented in a way that makes it feel like you're not missing out too much. Just because of the way I eat (I rarely eat breakfast and now try to eat a bit earlier to avoid snacking after work but before dinner) I inadvertently do intermittent fasting too. I wouldn't necessarily recommend it to everyone but it suits me.

This time, I've been really good at sticking to it while eating out which has always been my downfall in the past. It does help that restaurants put calories on the menus now, I think it's made them think about providing lower calorie options as well as helping customers make educated choices. I can see how it could be triggering for some people with a different relationship with food than the one I have though.
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Well done. SW is very good but it's kind of important you stay for meetings, as much for accountability as well as tips, new foods that people have discovered, motivation and discovering facts about food. That said since I've had Lari I've only stopped for a couple of meetings, but i feel a fraud as I'm on Mounjaro. Although I'm always pointing it out when I get clapped for losing weight as we all do.

I've made a few friends along the way and we all support each other.
 
Congratulations @Annagain 🥳 Great weight loss 🙌

I'm on SW too and lost just over 1.5 stone since March, I don't do meetings either - I haven't the time or the inclination too - so it's certainly not necessary!

Good luck on the rest of your weight loss journey :)
 
MuddyMonster said:
Congratulations @Annagain 🥳 Great weight loss 🙌

I'm on SW too and lost just over 1.5 stone since March, I don't do meetings either - I haven't the time or the inclination too - so it's certainly not necessary!

Good luck on the rest of your weight loss journey :)
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Great on your weight losses both.

I'm officially in the next stone bracket down after SW weigh in last night, so a total of 2 stone 5.5lbs.

My friend has lost in 11 weeks what's taken me 56 weeks! So jealous!
 
Calorie deficit is working for me, I struggled with out having a substantial evening meal. I have found if I don't have breakfast and only alow myself 500 calories in the day I can have a good supper.

My lunch looks like a small slice of brown or sour dough toast with low fat cottage cheese and tomatoes salad leaves, grated carrot fills me up if I'm struggling. An apple and an orange for afternoon snacks

I can get hungry in the day but get through knowing I can have a good evening meal 😆

You have to weigh everything initial do not guess calories is doesn't work.

However knowledge is power and I can get to the end of the day, see I have some calories left and weigh out a portion of crisps or chocolate and know I won't go over.
 
Little update. I have tried almost everything now, and failed - I have actually gained weight. 😬🧐🥲

I’m thinking about weight loss constantly, starting every day healthily and then I just don’t succeed for some reason. Social reasons (I have a very slim husband who loves treats and to offer them round, or to have a glass of wine with me, then lots of parties lately) or I am very good all day and just ravenous by evening. Or I eat too much in the day and so by evening I think “sod it.” I have just taken up Pilates and running but no effect on my weight or shape yet.

I’ve tried slimfast shakes, high protein/low carb, intermittent fasting, plain calorie counting. I won’t give up, but I’m starting to lose faith in myself. I’m not overweight enough for weight loss medications (and am generally very sceptical of medicines so wouldn’t take them anyway). I’ve got six days until an important horsey event but thinking of not attending as I feel like a stuffed sausage in my riding gear. Help! It’s obviously my mindset that is failing me.
 
Kirstineridesagain said:
Little update. I have tried almost everything now, and failed - I have actually gained weight. 😬🧐🥲

I’m thinking about weight loss constantly, starting every day healthily and then I just don’t succeed for some reason. Social reasons (I have a very slim husband who loves treats and to offer them round, or to have a glass of wine with me, then lots of parties lately) or I am very good all day and just ravenous by evening. Or I eat too much in the day and so by evening I think “sod it.” I have just taken up Pilates and running but no effect on my weight or shape yet.

I’ve tried slimfast shakes, high protein/low carb, intermittent fasting, plain calorie counting. I won’t give up, but I’m starting to lose faith in myself. I’m not overweight enough for weight loss medications (and am generally very sceptical of medicines so wouldn’t take them anyway). I’ve got six days until an important horsey event but thinking of not attending as I feel like a stuffed sausage in my riding gear. Help! It’s obviously my mindset that is failing me.
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Have you tried slimming world? I lost over 5 stone. I put it back on when mum died and I now need to get back to it!
 
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Seriously I've been there, it's bloody awful, I was killing myself with exercise.
I would recommend the my fitness app. It's free and if you did it for a week logging every single thing you ate you could be absolutely certain that you stayed in calorie deficit.
I challenged myself to do it for a week and I've now had steady weight loss for five weeks.
 
I'm on week 10 of 2.5mg of Mounjaro.
I have previously lost 3stone due to calorie deficit (1400cals per day) and a LOT of cardio.
But after having my Hysterectomy in November (at 35 years old) I found the weight piling on, I was at my heaviest I have ever been (14st) and exercising, eating very little etc
So between having PCOS, Endometriosis and Adenomyosis my whole life and now the Hysterectomy and being on HRT, Mounjaro was the absolute right decision for me.

In 10 weeks I have lost 2 stone, I have no more joint pain, and I can actually enjoy my life instead of having to think about food 24/7!
I am also self funding and Irish health system don't fund it.
But its been an total game changer for me! And I will micro dose when I get to target weight to keep the inflammation at bay! :D
 
I'm on week 10 of 2.5mg of Mounjaro.
I have previously lost 3stone due to calorie deficit (1400cals per day) and a LOT of cardio.
But after having my Hysterectomy in November (at 35 years old) I found the weight piling on, I was at my heaviest I have ever been (14st) and exercising, eating very little etc
So between having PCOS, Endometriosis and Adenomyosis my whole life and now the Hysterectomy and being on HRT, Mounjaro was the absolute right decision for me.

In 10 weeks I have lost 2 stone, I have no more joint pain, and I can actually enjoy my life instead of having to think about food 24/7!
I am also self funding and Irish health system don't fund it.
But its been an total game changer for me! And I will micro dose when I get to target weight to keep the inflammation at bay! :D
 
Kirstineridesagain said:
Help! It’s obviously my mindset that is failing me.
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Please have a look at @rebelfit, especially read his content about set point weight, or possibly https://www.facebook.com/groups/thesportdietititianinnercircle, someone I know and respect hugely has had a complete turnaround in her health and fitness over the last few months. Good luck, where you are is SO common and is why I'm massively anti diet as long term very very few of them, especially the big commercial ones, work. Witness how many dieters of the year put it all back on and more, later on.
 
Another suggestion that may not be everyone’s cup of tea - I lost, and have never put back on, half a stone, when I stopped eating meat (and I stopped having a lot of stomach aches and pains, which was better still).
 
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