Please don’t judge Need some guidance on loosing weight I have tried googling what’s best but it’s all paid sign up stuff I don’t want to go to a gym I am very self conscious I know I need to eat healthy but how do I find the right stuff to eat I have a physical factory job on my feet all day so I don’t just sit down all day I’m 39 and 5’10 and 105kg had 3 kids
Oh and I don’t get how people I know say they weigh like me but a lot bigger than me I don’t get the scales
2 Replies
You don't need to go to a gym to exercise, you can start with something as simple as a walk and some simple handweights to build strength. Exercise is good for your mental health but won't really do much for weightloss. To lose weight you need to be in a calorie deficit. This doesn't mean starving yourself, it means that you need to use up more energy than you put in. Weightloss needs a lifestyle change if you want to keep it off. There is lots of free info online about calorie swaps that are realistic. Don't fall for quick fixes and gimmicks. Carbs are not evil and protein is important. If you're on instagram, follow Mitch Little Academy. While he does have a paid program, he offers lots of really sensible advice (and is entertaining to boot) about being "consistently average", making the better choice most of the time. Good luck on looking after you.
The scales are never reliable. I would go more off clothing and only weigh once a month. My weight fluctuates so much in line with hormonal changes (peri) so it's just not a good idea.
It sounds like you move around at work. So the easiest thing to do would be to solely focus on what you are eating. I was fairly immobile (desk job) and lost weight focusing on diet alone. I found calorie counting did not work for me as efficiently as simply minimising carbohydrates. I went off anything to do with white potato, grains (so all breads/rice) and only consumed natural sugars and did not eat seed oils etc. The weight fell off me. Something that stuck with me was a PT told me eating bread was like eating cake.
You can still eat mostly what the rest of the family is eating, just tweak it. E.g. if they are having roast chicken with veg, just ditch the potato and gravy. I will sometimes cook plain meat and remove a portion for me before adding a sauce for the kids. The best thing is your tastebuds change and plain food suddenly has loads of flavour and theres usually a clean eating recipe version of most things now. The key to success for me was keeping it very simple and reducing those carbs. I became more active naturally after my weight dropped, so never had to worry about forcing exercise into it.