I think an important thing to do is to figure out how many calories you need to be eating in order to lose weight, to track that daily and not exceed that number (as much as possible). My doc recommended 1500 calories for me and that has proven a good number for me. At the same time it's important to eat nutritious food and no empty calories. For me I needed low carb and low fat and eventually added low sodium.

It's also helpful to be honest with yourself about why you think you are overweight in the first place. For me it was a matter of eating to feel better any time I felt stressed, bored, upset, etc.. and then trying different things to change those behaviors-at least being aware of it seemed to help a little.

Also, after losing 30 pounds my weight loss plateaued for many months, when what I was doing no longer worked. I tried different things-but it seemed my metabolism just needed time to adjust and eventually I started losing again. This required patience on my part-and as long as I never gained back any of the weight-I just hung in there. Others have said it gets harder over time and that has been my experience also-but it has been well worth it!

Also I recall at the beginning, the lifestyle changes I made felt over-whelming at times, which can end up being counterproductive. In order to not feel overwhelmed, I learned to focus on one goal at a time-what needed my attention the most, and putting other things on the "back burner" for a while. Good luck and hang in there-the rewards are immense!

What good will a gluten free diet do if you're not coeliac/gluten intolerant?

I’ve struggled with my weight most of my life (I’m 56 years old now). I mainly had jobs working in an office where I sat all day. I was diagnosed with type 2 diabetes in late August, 2020, but was never told and i found out in early 2021. For me, it took a lot of trial and error to figure out what I could consume without having spikes or lows. I also requested a referral to see a diabetic nutritionist and I was so happy I did this! She was very knowledgeable, friendly, non-judgmental and professional. She taught me so much such as stay away from all canned and processed foods, eating fresh fruits (in moderation) and that some fruits have a higher natural sugar content, eating fresh or frozen veggies, lowering my carb intake and the importance of eating protein. In the last year, I’ve lost 60 pounds and I have another 60 pounds to go. I walk every single day. Now that the temperatures are really heating up, I get my walks in before 10:00AM. I strive to take a minimum of 10,000 steps a day (I have a smart watch and an app on my phone that tracks my steps). Most of the time, I exceed 10,000 steps a day. When I go out walking, I’m always listening to music that is faster pace to really motivate me. I’m consuming the right foods, for the most part. I do have some things that are not good for diabetics only once in awhile. By doing this, I don’t go overboard with consuming non-diabetic friendly foods and drinks. As of today, my BMI has dropped below obese levels! I have more energy (most days) and I feel better. This is what keeps me motivated to keep exercising and moving.
I haven’t had the real, white sugar in over two years. I also use FairLife skim milk in my coffee, cooking, etc. FairLife milk has less sugar than regular skim milk and I love it!
You’ve got this! I’m here to try to help, support and motivate you in your weight loss journey. Please always feel free to use me and anyone else here as your “weight loss, exercise” motivator. We’re all here to help each other! Best of luck and keep moving! 🚶‍♀️🚶‍♀️🚶‍♀️🚶‍♀️🚶‍♀️🚶‍♀️