help and support needed to stay on track !

1. Experiment and find a way of eating that is easy for you to stick to. High carb, low carb, keto, IIFYM, whatever. The diet doesn't really matter, your ability to stick to it does.

2. Don't overly restrict your calories. It will only end in failure. You're young, without knowing how tall or how much you weigh however, the MINIMUM you should be eating is 1200 calories (I'd curl up and die if I ate that little).

3. Build activity into your day if you really can't face exercise. Take every opportunity you can to walk or move.

4. Manage your expectations. It will likely take a long time to lose your weight, so don't be in a rush.


Good luck.

Hi there,

You should try IIFYM / flexible dieting (if it fit your macros).

It's simply finding out what your daily calorie intake is per day and cut back as little as possible while still loosing.
if it stops, cut back a little bit more (much like the old bodybuilding style of dieting).

The big diffrence with this kind of "diet" is that you can eat whatever you want, as long as it fits your macros (protein, carbs and fat).

I would recomend starting out with just trying to hit ONLY the calories over 2-3 weeks, and keep track of the weight.
Then add hitting your protein, carbs and fat goals within 15g for a week or two, then 10g and finally 5g (and why not 0?).
This should take you a maximum of 6 weeks, and by that time you will have a sufficient amount of data to se if these goals are making you gain or loose weight, and not before that - adjust the carbs.

Example.

Lets say your a 22yr old female, 170cm at 85kg.
Basal metabolic rate to maintain (english; what you need to stay as ou are) should be around1640 kcal.
Protein: 150g, Carbs: 134g, Fat: 56g

This is something that works very well, and something that allows what others calls cheating.
It's not cheating, as long as it fits your macros.

Good luck!

Like others already mentioned, the key is finding the foods and exercise that are healthy and that you like so you will stick with it. "get slim quick" gimmicky diets are almost impossible to maintain long term, and usually will result in not only gaining the weight back, but gaining more than when you started the diet! This is because with those types of diets you are compromising muscle mass, which on a daily basis burns more calories. A few basic tips I'd suggest:

-Find a workout you enjoy doing (sounds like you like to swim-great full body workout!) You won't stick with something you don't like to do.
-Strength train! Again, the more lean muscle mass you have, the more calories you will burn on a daily basis. This doesn't necessarily mean grunting over free weights in the gym if that is not your thing. There are plenty of boot camp or Cross-fit type classes that use primarily your own body weight in exercises that can help you accomplish this.
-Join a like-minded group. This helps you to stay accountable. I recently joined a group that sets up teams and offers classes like bootcamp & kickboxing. Every week we need to email our weight to the team captain, and had a private page on Facebook where we could ask questions/get support.
-Shop the perimeter of the grocery store. This is where you will find fresh produce, lean meats, eggs. As a general rule stay away from anything that comes in a box (typically means all the nutrients have been "processed" out, and likely loaded with sugar and additives.) Eating clean takes some time to master, you will need to prepare meals in advance, particularly if you work outside of your home and need to take meals with you.
-Be patient! This is really a lifestyle change more than a diet and won't happen overnight, but the results will last long term and you will not only be thinner and more fit, but also healthy! Good luck!