I’ve trained and spoken to lots and lots of people who have lost large amounts of weight without counting calories. Some of them started exercising as well. Some just did it with diet. But, depending on how much weight you have to lose, it is not unreasonable to expect to lose 2-3 stones over a 3-6 month periods, just by consistently eating as described below.
Here’s how they did it.
1, They changed their mind-set towards food. They didn’t see what they were doing as a deprivation, just so they could drink/eat junk at the weekend. They decided to eat better all the time, with the occasional (once a month, if that) nice meal out.
2, They cut out virtually all refined carbs and sugar. This includes, but is not limited to, soft drinks, lager, cider, wine (in any quantity), breakfast cereals and white bread.
3, They increased protein intake (could be from meat, fish, dairy, shakes).
4,They ate carbs around training. About 45-90 minutes after a HARD workout, you should feel starving! This the time to get some good complex carbs in your body. Rice, oats and sweet potato are my go-to sources of healthy carbs. If you’re not training then you should get all the carbs you need from a couple of snacks of yoghurt and fruit, the odd bowl of oats, milk and complex carbs in your evening meal.
You can use the NHS height/weight chart below to set a healthy goal weight that you can work towards over an extended period (6-12 months).