Help needed with diet plan!

yakkson

hi

I really need help with a diet plan, my weight is starting to get me down.😞

I'm currently just 20st in weight, I do boxercise 3 times a week and swim everyday for 30mins.

When I have a good diet I can lose a lot of weight but I haven't found one recently that suits me.

Also the will power is becoming an issue, can anyone advise me what to do.

Penny Tration

Dieting isn't what you should be doing.

You need to make long term, sustainable changes.

Post up what you eat in an average day.

Mellor

green_screen wrote: »

Dieting isn't what you should be doing.

You need to make long term, sustainable changes.

Post up what you eat in an average day.

I understand what you're getting at. Food choices need to be sustainable over a long period. But at 20st a decent calorie deficit is needed. No matter what way you want to spin it, this is a diet.

Penny Tration

Mellor wrote: »

I understand what you're getting at. Food choices need to be sustainable over a long period. But at 20st a decent calorie deficit is needed. No matter what way you want to spin it, this is a diet.

But a massive overhaul of what he/she is eating will probably just end up with them going back to their bad food, as they've stated their willpower is waning. Its far easier to start off with small changes that don't require too much willpower, and then change more and more as more of a deficit is needed.

Alf Veedersane

I think green_screen just means a diet that has a name in order to lend it some sort of credibility rather than suggest the OP runs a calorie deficit.

OP, you mention when the diet is good so there's obviously the opposite. When does what you eat take a turn for the worse? Might be worth looking at when and why it goes off the rails in order to help keep you on the rails.

Post up what a typical day would be and maybe point to what would change when it goes bad.

You'll need to work out what you need to be eating to function and what you use in your average day and that will dictate what you should be eating. But we'll come to that.

You will need to track what you eat on ab app like MyFitnessPal in order to get an appreciation for what is in what you're eating. That will involve weighing your food. Sounds like a lot of hassle but it's only something you need to do in the early days and before long you will know by looking what kind of size is in a portion you're giving yourself and whether or not it's too much/too little/just right.

Mellor

green_screen wrote: »

But a massive overhaul of what he/she is eating will probably just end up with them going back to their bad food, as they've stated their willpower is waning.

That usually happens when somebody overhauls to poor choices. Boring unsustainable food that you find in fad diets.
But with smart choices around protein, vegetables and real food. You can still enjoy your food, the deficit comes from portion control.

Its far easier to start off with small changes that don't require too much willpower, and then change more and more as more of a deficit is needed.

Easier, perhaps. But depending on the state of the current diet, might not be the best approach.

As above, post a typical day. Will make the advice much more accurate

Penny Tration

Mellor wrote: »

That usually happens when somebody overhauls to poor choices. Boring unsustainable food that you find in fad diets.
But with smart choices around protein, vegetables and real food. You can still enjoy your food, the deficit comes from portion control.

That's pretty much what I meant. I wouldn't consider eating healthily to be a diet

yakkson

All thanks for the posts. Daily current diet is as follows;

1 reg latte from obriens

Porridge with honey -breakfast

2 bread rolls for lunch with cheese spread and 2 packs of crisps- lunch

Slimming world dinner,

Snacks do include, biscuits, bread sweets

I know the bread is really bad and I can cut that out, and also the sweets and biscuits. I think that the issue is the willpower

Alf Veedersane

How competent are you at cooking?

Bruno26

I'd suggest a joint approach. Changing your food lifestyle is key. To help develop a sustainable lifestyle understanding what makes people fat is really important. I'd suggest some reading, e.g. Gary Taubes, Tim Noakes and Mark Sisson. Read as much as you can or get the audiobooks.

You can count calories but if you go this route sticking to it is near impossible.


Remove all processed food. Limit / restrict sugar (even fruit) and grain. Eat real food. Get myfitness app as suggested and count macronutrients until you get used to it. Get carbs down to 150 grams daily.


The more information you acquire the easier it will be to change and develop a sustainable lifestyle.

Start weights. However it's pretty much all down to what you are eating.

Mellor

green_screen wrote: »

That's pretty much what I meant. I wouldn't consider eating healthily to be a diet

But my underlying point was at 20 st a pretty decent deficit will be sustainable, and should be targeted, this makes it a "diet". Once you reach or approach goal weight you can eat the same foods in bigger quantities.