How do I make necessary changes?

[Ijustpopped]

I know I need to make lifestyle changes. I have always struggled with my weight, but I was doing really well (intermittent fasting and almost daily exercise) until 1 year ago when I went through a really bad patch professionally and personally, started perimenopause and gained 3 stones. I'm on HRT now and my mood is better, but I'm struggling with food and motivation to exercise. I know I need to make better choices, I know I need to exercise, I just cannot seem to make myself do it. Please don't judge, I'm so tired and feel like everything is a constant uphill battle.

Can anyone give me some words of wisdom and baby steps to start taking better care of myself? I look and feel so bad, and can't see a way out. Thanks.

Start by having a large glass of water first thing every day.
Then find an exercise that you like and commit to going every week for 4 weeks, then see where you are at with it.

What motivates you? Is it looking better in your clothes? Feeling more comfortable? Feeling healthier? Living longer?

For me I feel much happier when I'm slimmer and look better but the motivation actually comes from thoughts of long term health - disease prevention type. So I read up and listen to podcasts on fasting and get in the zone and it's quite easy.

I struggle with the motivation to make myself exercise but recently found some beginners calisthenics videos by a Lucy Lismore on YouTube.

The one I keep doing is 20 minutes, no equipment, it's not cardio based but it is hard enough (I am completely unfit) that I still work up a sweat so feel like I'm doing something. At the same time it's not so hard I can't do it all the way through. I'm trying to do couch to 5k alongside it but find I am finding way more excuses to skip doing that (bad weather/friend I'm doing it with can't make it/just don't feel like it) than I do to this video. I am constantly tired and work fairly long hours but still manage to find 20 minutes most days. It's also free which is a bonus!

Look into the low GI diet - choose foods that are low on the glycaemic index, they won't raise your blood sugars. Learn how to calculate the glycaemic load of a portion, measure your portions and aim for a glycaemic load of 80 - 120 units per day. You could also increase your protein intake. It makes you feel fuller for longer, and less inclined to snack.

Eat food. Not too much. Mostly plants.