Weight Loss - which method is most practical?

[Anonymous]

My BMI is raised since I stopped cycling to work, home,etc. I gained 3 kg since November. My ideal would be 10 kg lighter however which way is more suitable to follow:

1. Eat 6 small portions a day?

2. Eat 3 with 2 snacks?

3. Avoid gluten, refined sugar?

4. Follow a program like Weight Watchers?

I would like to keep consuming wholesome full fat foods and would be happy to eat smaller portions if need be. I lost weight while eating these foods last year and reaped the benefits - losing 5 kg with exercise.

I would have a sweet tooth though and yes, evenings after a good dinner or midday treats are refined SUGARRR foods.

I drink 2 liters of water per day as I love it. Having a need for more recently.

I grew up eating wholesome good foods however with exams & increased work - I'm staying later at work and coming home to have to eat something quick. I hardly exercise at work as I sit down most of the time. I'm thinking of joining an online pilates site or Ballet but when would I do it? I get up at 6.30am every weekday morning!

Any tips will be highly appreciated.

Updates

+1 y

Thanks guys for your two cents. I like the idea of one meal a day and maybe a vanilla latte in the morning. Although, I've tried that before, lost weight but I'm a person who doesn't like to glug themselves with something heavy in the morning. Hence why I drink 2 liters of Peppermint tea per day. I tried the calories/Weight watchers points which did help however with work these days, even to get anything in my mouth is a miracle...the main things are chocolate balls or cookies from the canteen.

[McNc314]

For me personally what really helped me lose some weight was counting calories. I started reading the labels and weighing what I ate and always tried to remain below 2000 kcal/day (I was around 1500-1700 kcal/day most of the time), since I hardly move and get very little exercise. Simply by controlling my intake I lost 8 kg in half a year. Later on I picked up some sports and joined a gym with a friend.

As far as I can see, it doesn't matter what you do if you don't control your intake. I used to gorge on food because I had no idea how much I was actually consuming, when I realized that my usual lunch and dinner both had more than 1200 kcal each it was no surprise that I gained weight over the years.

Check how much and more importantly WHAT you are eating. Sweets every now and then are okay, moderation is the key. I'd go for 3 meals with 2 snacks, if you have to snack. It's kind of what I am doing. For some reason I can't handle multiple smaller meals, and I don't snack that much.

Good luck!

[RasmusAiken]

The diet experts say the best choice would be eating 6 small portions daily.

That doesn't work for me since I do a poor job of limiting my portions. So I started eating just a single meal a day. I don't restrict any food types. I drink black coffee throughout the day. I do moderate exercise for 1/2 hour a day. I've lost almost 6 kg since early January.

Your greatest need is for exercise. If you can't exercise, I'd suggest you give up the starches and sugars and cut way down on fats. Snack on fresh vegetables and fruit.

[Toucheshay]

Eating as much SANE foods as possible. SANE is an acronym meaning Satisfying, unAggressive, Nutritious and inEfficient (at storing body fat). These foods are high in water, fiber and protein content usually. You can eat those foods until you're full. I recommend looking up "Jonathan Bailor." He explains (with science to back him up) why we've entered into this health crisis era and what we should do about it. Buy his book, The Calorie Myth; It's worth it!

P.S. I am not in any way affiliated with his company. I just bought the book and listened to his many podcasts on YT and have been helped tremendously. Hope it helps you as well! :)

[kheserthorpe]

Between 1, 2 and 4 : whichever works best for you, makes you feel the best energy wise, and fits your lifestyle.

3: definitely suggest considering sugar a treat. Some people tolerate gluten poorly, others fine. Refined carbohydrates tend to be harder to fit in your diet then less processed ones, simply because you tend to want to eat more over the course of the day. They aren't very filling given their calorie content.

[jackzhang101]

Well eating wise id say the 6 small meals a day and try to eat foods with low fats, carbs, sugar and sodium.

So for breakfast get something like oats with toast

Snack one have some fruit one apple or anything will do

For lunch have a healthier bite such as a sandwich

Snack 2 have some salad of some sort

Snack 3 (if still hungry) have some fresh fruit juice (home made ones are much cheaper than getting them outside)

Dinner have a low carb dinner

Apart from that I also have to stress to you that you should exercise more

Maybe get up a little earlier to go for a run in the mornings because with exercise combined with eating well is KEY to weight loss

(p.s. do allow you to have a cheat day once a while to satisfy your cravings once a fortnight sounds most reasonable)

Good luck