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Losing Weight

AmyLR94

After my posting on Facebook groups a lot of people said I should try calorie deficit. I have no idea where to start with that even though people have already explained things to me.

Background:
For years I have tried having small portions, exercising etc but because I’m autistic I am really fussy with my food.
I’ve tried slimming world, weight watchers, NHS weight management group and nothing worked. The only thing that worked for me was the Mounjaro Jab, but I can’t afford to go back on it unfortunately. We also can’t afford to buy a lot of ingredients to make healthy meals to batch cook either.

Changes/problems:
I started the gym at the beginning of the year, and it was going great because I was going with a group of girls and was going at least 3 times a week. But, then the girls started to not come to the gym anymore which caused my motivation to plummet. I try to think about my goals and push myself to try and go and sometimes it works but other times it doesn’t work out.

It doesn’t help that sometimes I lose motivation a lot and with problems happening at home for over two years, both me and my mum has lost all motivation/mood to cook/batch cook anything no matter how many times we try to push ourselves.

Lately I’ve noticed I have been gaining weight again, and I just feel defeated. My dream weight is to be 168lb (currently 236lb), but right now that feels impossible.
I know the groups that I’m in are to suppose to motivate/support each other (which I love) but seeing everyone’s pictures and achievements just feel impossible for me to achieve.

I don’t know what to do anymore…..

Parents
  • AmyLR94 said:
    After my posting on Facebook groups a lot of people said I should try calorie deficit. I have no idea where to start with that even though people have already explained things to me.

    A great place to start is to keep a diary of exactly what you eat every day. Every thing you eat or drink goes into this (you need to be honest and consistent) and it will quickly get you into the habit of measuring what you consume.

    With a little reasearch you can start to calculate the calories in each of these foods and every time you eat something you can add it on to see just how much you really do eat. Everyone I know who tried this quickly saw they were mistaken in how much they thought they were eating.

    This shows you that current state of your diet and lets you understand when the odd binge has influenced any weight gain. I found it was a good incentive to improve my discipline in avoiding these excesses.

    You can then re-read some of the advice or, better still, speak to a dietician and get a plan that can include the foods you like to eat, just in portion sizes that have the number of calories you need for your planned weight loss.

    We cannot offer explicit dietary advice but the dietician should be able to give a lot of pointers to get you on track.

    The rest of it is down to having discipline and managing impulses to break the diet. Personally I found it easier after the first week and a bit then it was a case of avoiding temptations and distracting myself when I started to think about naughty foods.

    I was able to combine exercise with the diet to accellerate the weight loss and thinking about how much exercise it took to burn off my favourite biscuit or chocolate bar was a strong motivator to avoid them.

    When a treat was on the schedule I kept the size small and took time to really savour it so it was such a high point that it made me want to earn the next one.

    I dropped from around 200lbs to 150 using this method but also grew a lot of muscle through exercise and gained a load of stamina.

    That was just my experience - I do recommend you get some professional advice on how to plan it to suit your own needs.

Reply
  • AmyLR94 said:
    After my posting on Facebook groups a lot of people said I should try calorie deficit. I have no idea where to start with that even though people have already explained things to me.

    A great place to start is to keep a diary of exactly what you eat every day. Every thing you eat or drink goes into this (you need to be honest and consistent) and it will quickly get you into the habit of measuring what you consume.

    With a little reasearch you can start to calculate the calories in each of these foods and every time you eat something you can add it on to see just how much you really do eat. Everyone I know who tried this quickly saw they were mistaken in how much they thought they were eating.

    This shows you that current state of your diet and lets you understand when the odd binge has influenced any weight gain. I found it was a good incentive to improve my discipline in avoiding these excesses.

    You can then re-read some of the advice or, better still, speak to a dietician and get a plan that can include the foods you like to eat, just in portion sizes that have the number of calories you need for your planned weight loss.

    We cannot offer explicit dietary advice but the dietician should be able to give a lot of pointers to get you on track.

    The rest of it is down to having discipline and managing impulses to break the diet. Personally I found it easier after the first week and a bit then it was a case of avoiding temptations and distracting myself when I started to think about naughty foods.

    I was able to combine exercise with the diet to accellerate the weight loss and thinking about how much exercise it took to burn off my favourite biscuit or chocolate bar was a strong motivator to avoid them.

    When a treat was on the schedule I kept the size small and took time to really savour it so it was such a high point that it made me want to earn the next one.

    I dropped from around 200lbs to 150 using this method but also grew a lot of muscle through exercise and gained a load of stamina.

    That was just my experience - I do recommend you get some professional advice on how to plan it to suit your own needs.

Children
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