Hi,
I want to firstly say a massive congratulations on taking this first step. I would split it into five different areas.
Firstly, more physical exercise. At first, you need to think about your joints so walking or swimming is really helpful. I would second what people have said above about gyms actually being really friendly places. I found going somewhere with a sauna really nice as you could talk to people and it can become a bit of treat (which can replace other treats). Once you've built up swimming or walking gradually, you could look at aqua classes or coach to 5k. But build up gradually and stretch before/after.
Secondly, food is really important. A few treats is ok but few being the main word. Look to switch as much as possible to whole foods or no processed foods. The first step is easy switches for things you have every day. Switching out cheese, or fizzy drinks for water or herbal teas, choosing a small chocolate bar not a big one etc. If you don't know how to cook, then it's a good time to learn as means you don't need to use package foods. Low fat often have lots of sugar so not always sensible, and also packaged sauces and meals often have a lot of things added to them so a sensible thing to cut out.
Thirdly, sleep is really important for losing weight. Fourthly, mental health is always really important here. Make sure you keep loving yourself and how you look - you want someone to love you for who are inside not the outside :) Going to the gym definitely helps with mental health, but also thinking about meditation, journaling, gratitude lists or even therapy if you think you need it. Finally, think about social life. True friends will support you in losing weight and being able to switch to going for a walk together or choosing a healthier brunch spot can all be really useful.
I saw your meal plan and thought I would try and suggest a few options if that helps.
- Woke up, was going out for brunch so had some m&ms with a cup of tea - first thing is sweets or sugar for breakfast is only make you hungry all day. It's worth choosing a banana, a slice of brown toast, or some porridge. Even a banana can keep you going till brunch, but don't cut out breakfast :)
- Brunch - full English with ketchup - nothing wrong with a full english if not every day (because of oil and processed meat) and doing enough exercise, it's actually pretty balanced. One way to do each day could be swapping for scrambled egg on toast with spinach, or avacado on toast. Things like that :)
- Can of sprite - this could definitely be a good one to switch - how about tea or herbal tea - you could make a pot to go.
- Wasabi chicken gyozas (the ones you cook at home) - if these are home made, then maybe try reducing the sauces. If ones which you buy pre made they probably have a lot added in so maybe try learning to cook alternatives. People have put a lot of health swap sites above.
- Olives I bought in a market on Saturday - nothing wrong
- Popcorn - still good snack re calories but can be a bit empty fuel wise.
- Salted peanuts - nothing wrong but could go unsalted. But did you feel hungry for all three snacks, or could you have maybe just had one - just a thought.
- Chicken pesto pasta - but used lots of oil, lots of pesto, and lots of cheese on top. Had full-fat mayonnaise and salad dressing on the side (yes I am weird with my condiments) - pasta is good but lots of calories, so sometimes potato can be better. Chicken is good, but adding tons of pesto and cheese (while good in moderation) might not be needed. Also, about vegetables - aiming for half your plate being vegetable is what is recommended.
- Glass of prosecco - we all need a treat :)
- Can of Diet Coke - could this switch to water.
- Cadbury's chocolate yoghurt - also a chocoholic so no judgement - but do you need two snacks? could you switch one for popcorn or nuts?
- Crunchie bar - see above
- A glass of squash (no other water) - why not just plain water or some herbal tea?
It looks a bit like you are just eating too much and a lot of snacks. I would recommend more water or herbal tea, trying to think about snacks and having one healthy one (with a designated time for chocolate in the week). Re meals, I think it's all the things being added to the meal - sauces and condiments. I would look at how you can redesign them and more vegetables.
One possible meal guide could be:
Breakfast: scrambled egg on a slice of brown toast with spinach or sweet onion on the side if you want, with a cup of tea and water.
Snack if needed: banana and some water.
Lunch: maybe salad with beans or chicken or cheese (without condiments), low salt baked beans on toast, jacket potatoes with tuna and sweetcorn - with salad sticks or apple on the side. Water
Snacks: nuts with tea or water.
Dinner: Chicken, salmon, mince, steak or any first class protein. Potato, sweet potato or jacket potato with vegetables - try for half a plate. With water or tea.
Snack: popcorn or olives, or peanut butter on oatcakes.
Hope some of that helps :)