As my username says - im fat, frumpy and fedup!!

[fatfrumpyandfedup]

I've put on weight in the last year or so, I changed jobs from a part time active job, to a full time sit down, desk job, I lost my dog that I walked for an hour a day, and my relationship broke down. The weight I have put on is ridiculous. I have gone from a 12/14, to a 18/20!

I haven't changed what I eat, but the lack of movement is obviously having an impact, and I know i need to fit exercise in my day, but how?

Im out the house by 8 in the morning, im home at 7, then i do dinner, laundry, shower, im knackered come 9pm

Ive never been this fat, and I hate it, its getting me down, im fed up wearing frumpy dresses and leggings all the time because they are comfortable.

That's it really, don't know what answer I'm looking for, just wanted to rant

So what are you going to do about it?

Diet is 80-90% of this so focus on fixing that first. Exercise is just a nice little bonus that will aim to help you hit your goals faster, 10000 steps a day is easily achievable with a small amount of effort, for the average person this is 500 cals burned.

Work out your total TDEE based on activity and aim to eat 500 calories less than this.

Hi

I sympathise.

Have you tried making all the small adjustments that add up? If I arrive at the station before my train, I pace up and down the platform. It often adds 1k steps to my day. Park as far away as possible from the office or the supermarket and walk as briskly as you can.

Always take the stairs not the lift/elevator at work, when shopping or on public transport. Go out to run a quick errand on your lunch break or for a brisk walk. Get up to chat to a colleague rather than email them.

You can even do small exercises at your desk - just squeezing thighs tight together, clenching bum muscles and pulling stomach muscles in as tight as possible, or rotating these three exercises while you work makes a difference. Still sedentary, but core muscles are active and using energy.

At home, do high knees or run on the spot every time you put the kettle on or put something in the microwave for a couple of minutes. Do lunges when you clean your teeth. Twice a day for two minutes - that's usually 40 lunges a day - really good antidote to a sedentary job. Pick up some hand-weights and do lifts while watching TV - even if you are sitting on the sofa, several sets of hammer curls and bicep curls and raises are better than none.

Try never to shout upstairs to DC or DH but climb the stairs to where they are. That adds several flights of stairs to my day!

It sounds awful..bless you. I’m conscious of putting weight on, like you, after having an active job to now a sedentary one! Hate it!

I try to keep weight down by :
walking in my lunch break (instead of eating)
using stand up desks
parking 500 yards away from the office
if I work from home, regular trips up and down the stairs

in the evenings I walk for at least 20 minutes, even if it’s after 8pm.

could you walk/exercise when you first get home and do everything else later? I sometimes eat a healthy snack whilst driving which creates more time in the evenings. I try to put washing on, etc in the mornings