Yes please Larry, I could do with losing 4 stone..
The medical profession has slowly realized that Dr. Atkins was right. Manufactured foods are the enemy.
Carbs are converted to sugar (the only fuel the blood can carry to the cells), which is then converted to fat.
If you stop eating carbs, the cells look to the stored fat, which the body will dissolve to replace it.
If you fast completely, you will lose both fat and muscle; if you eat protein, you lose only fat.
In no particular order:
I didn't go on a diet; I permanently changed what I eat. I changed both meal size and content.
Carbs are the enemy, and hard to quit, but the cravings for them go away after a couple of days.
"What I will get from NOT eating this is more important than what I will get from eating it."
Decide to do this for yourself, not others. What you eat when nobody is watching matters, too.
If you don't change what you are eating now, starting with THIS meal, nothing will ever change.
Fat is manufactured by your body, not absorbed by it. Pigs, cows, and chickens eat carbs, not meat.
Make food less important in your life; especially stop eating what and how much out of habit.
When you make a meal, put everything else away before eating; makes taking seconds harder.
Don't eat food while you're preparing food; that leads to eating two meals instead of one.
What I actually changed:
No white anything: rice, potatoes, bread, pasta, etc. If you must have bread, eat sprouted-grain bread.
If you must have potatoes or fries, have sweet potatoes or sweet-potato fries. Fried rice is still white rice.
Orange or yellow veggies that "candy" or sweeten when cooked are high in sugar, like corn and carrots.
Have a bacon cheeseburger, a Reuben, steak'n'cheese sub, or any fast food; just don't eat the bun.
If you must eat something on a roll, ask them to hollow out as much bread as they can, leaving the crust.
The main thing I ate during my loss was ham'n'cheese omelets, meats, green salads with meats, etc.
When you go food shopping, keep to the perimeter of the store; avoid the shelves with boxes and bags.
I even have pizza; when I order one, I ask them to spread the toppings to the edge, leaving no bare crust.
Then, I scrape the toppings, sauce, and cheese off of the crust, onto a plate, and eat it with a knife and fork.