Diet and exercise

Make overnight oats for next day breakfast. Porridge oats, topped with low fat yoghurt (non dairy) and frozen fruit, raspberries or blueberries are good. Leave in the fridge overnight, no excuse not to eat breakfast.

Home made soup with lots of veg, stock cubes are g/f. Blend or chunky. A great way to get veg into children. I’m not keen on cooking either, but soup is an easy win.

For exercise. Do walking.

This week I've started to start work earlier so I can finish at 3.30/4pm and go out for a walk, then come back and cook dinner.

Next week once the clocks have gone back I hope to start back at the gym in the mornings and still do the walk in the afternoons (I'm struggling with the dark mornings).

I also walked to the supermarket (a 40 minute walk) the other day.

For food I'm rubbish, I just find I can't be bothered but I hope once I've worked exercise back into my life the food will follow.

Is there any reason ( apart from ethical) why you are vegetarian iĺpf you have dairy and gluten intolerance? Vegetarian food requires a lot of prep to make tasty and if you are also restricting to gluten free and vegan you will be doing a lot of cooking instead of sticking a chicken leg and some veg on a plate.

Maybe try following some simple healthy food pages on the socials so the algorithm starts to send you that sort of stuff. There is the possibility it might start to influence you to want to cook a bit more potentially-it’s worked for me! I follow a page called Mob who do quick, healthy meals and the food (which is heavily veg based) always looks so appealing I often end up copying and roping the kids in too. They love it. The eldest even bought me one of their cookbooks with his paper round money for Christmas so it’s worked on all of us! Also second Yoga with Adrienne. She’s great!

Don't eat quinoa, life's too short for that.

You have to find something you like or you won’t stick to it. Do you prefer to be outside or in? Told what to do and motivated externally or choose your own pace and movements? How do you feel about getting hot and sweaty?

Wrt the food, can you afford a gusto box or something like that? They send you everything you need, people I know say it’s great for time-poor who want to eat well.

Omelette and salad
Baked sweet potato and cottage cheese
Beans on a slice gluten free toast
Poached eggs and avocado on a slice of gluten free toast
Homemade soup - roast the veg e.g. tomatoes and onion or butternut squash and onion in the oven for 30 mins. Then transfer to a pan with veg stock and a can of canelini beans or lentils to add protien.

For exercise just get moving to begin with, evening it's walking. Try lifting some weights, you can find beginner work outs on you tube.

Just came here to say, I don't know anyone who would laugh at someone doing exercise regardless of size, shape, age or experience. (Except internet trolls!). You will get respect and solidarity from others doing park runs or in running groups. Also, when you start exercising, progress is very quick at first so that can be motivating in itself. When you exercise most people naturally start to eat healthier.

I always find to get off coke - first switch to coke zero, then find a different caffeinated drink that has a different flavour, then switch to squash or herbal tea (nice now the weather is getting cooler) - just sub in something else gradually. Same for crisps. Find something else like rice cakes or crackers topped with something such as cottage cheese or hummus then get rid of the crackers so you snack on cottage cheese, or carrot sticks and hummus. Don't just deny yourself but make small gradual changes.

Also log what you eat for a week. Everything that enters your mouth. You will get so bored of logging you'll probably eat less and also you'll be embarrassed by how much you do eat. Works for me every time I need to get out of a rut. Hope this helps 🙂

I am a regular gym goer and it really helps my MH and my fitness. The biggest thing for me is I have a really comfortable set of noise cancelling headphones and I listen to podcasts. You could start by doing this by just going for a walk. The couch to 5k app is excellent too

Salmon in the oven
Brocoli florets
Spinach
Quinoa, brown rice, etc
Porridge
Raw veggies, assorted
Chicken breast
Sweet potatoes
Boiled eggs (protein!)

Eat those on repeat. Also lots of green tea, peppermint tea, etc.

For exercise, look up "yoga with Adriene" on YouTube, she has a "yoga for weight loss" playlist. Aim to do one practice with her every day.

In terms of exercise there are two main things I would recommend.

Firstly, sneak more exercise into your day surreptitiously. Park at the far end of car parks. Walk the long way round instead of by the shortest route. Instead of just going for a walk, walk somewhere you haven't been before to explore and find new places.

Secondly, try parkrun. You don't have to run, I've gone and walked the 5km before, but I find that being part of a communal experience is much more motivating than trying to do the same on my own.

Well you eat crisps so you must look forward to eating them? Are there no meals you like? If so, get those calorie controlled ready meal deliveries. Do you want quick stuff? If you don’t care what you eat the Covent Garden soups are always on offer and quick and low fat. Just walk places instead of trying to exercise if you don’t enjoy it. Kills two birds! Diet will do more for your weight than exercise.

Go out for a walk with the children for exercise. Depending on their age, let them cook a recipe of their choice and give them free rein to cook. If they’re toddlers, just pick a pasta dish and let them help you cook (I’m celiac too, just use gluten free pasta and let the 3yr old stir the tomatoes and diced vegetables on the hob).