You need to build muscle for strength. Yoga and Pilates are very gentle classes. Although the balancing exercises on one legs - try it now - just try to balance on one leg and bring your other foot to the side of the standing leg. See how long you can hold that? That's the sort of shit Pilates/Yoga is. You think you're doing nothing, but you're actually building strength all the time. It also stretches out the muscles which allows them to gain more strength. If you can do either/both of them even just once a week along with other weight/resistance training and some cardio, you'll work wonders.
In terms of salad, I use the only dressing I love. I don't get overly chewy type lettuce - just Romaine lettuce is fine. Shred it and sprinkle with salt. Not much. Then drizzle plain old Extra Virgin olive oil, and then finally drizzle White Wine vinegar. Mix it all up to ensure it's well coated.
I would usually have that daily with a piece of turkey steak/pork chop/chicken breast/steak if I'm particularly hungry and flush.
Have easy to eat fruit around - bananas, satsumas, plums.
Nuts are highly calorific and I would really only use those if I was veggie and not getting enough protein from meat.
And the fucker that I can't battle fully yet is the amount of alcohol.
As for breakfast - I don't generally get hungry until about 10/11am if I'm up at six. For breakfast I buy the tubs of vegan cocktail sausages - eat cold or hot - four of them will usually satisfy me.
Treats? Again - my demon is dark chocolate and usually at night [night]
I sort of have an agreement with myself that if I'm hungry, I can eat - once it's a tuna sandwich or something. At least I'm getting nutrition rather than empty calories/fat in chocolate. Doesn't always work.
Try to walk rather than get a bus to the shop 15 minutes away.
Walk up the stairs in work rather than taking the lift.
There's loads you can do, but you need to be attentive to it. I've made a deal with myself, that even if I'm totally exhausted on any given day, I will at least do a 20 minute brisk walk.
Sleep hygiene very important - same bedtime, same awake time.
If you're going out shopping for hours Saturday, bring maybe a banana, a bottle of water and a bag of nuts - it will save you feasting into a 1000 calorie McD's when you're just starving.
Smaller portions means your stomach shrinks so you feel full after a small portion.
Try not to eat until you're at least a little bit hungry.
That's about all I've learned. Feel free to ignore any and all of the above!
Oh and the other thing I do, is I spend time maybe painting my nails, putting on a face mask, foot mask, that sort of stuff.
Vigorous housework is really good too!