Lifestyle change: how soon will I notice a difference?

[Londonder]

I am a size 12, not massively overweight but definitely not fit and always used to be slimmer.
Have a DC and work FT and find it hard to also be on top of my fitness routine and eat a balanced diet as sometimes it's just easier to eat quick meals etc.

I feel I can no longer justify not taking care of myself with DD's excuse as she is is no longer a baby and I just need to find a way of taking better care of myself again. I feel this also has an impact on my marriage as I don't feel good with myself or attractive.

Main things I need to address are:

• weight loss and toning (I go to the gym but need to try and to this more regularly; was fairly fit before DD so would like to gain my old shape. I do pump and body combat and am considering starting barre classes from September, although that's only once a week). Realistically, I only manage to go to exercise classes twice a week so will have to try and squeeze in quick workouts in WFH days and try and get at least 10K steps in every day
• Eat a better diet. I don't eat junk as such but eat a lot of cheese, pasta and processed carbs. Need to control portions and eat more wholesome food
• Water: I struggle with this and always have. I have try and drink much more. What I find hard with water is that I don't see any "tangible" results when I increase the amount, I need motivation - any tips welcome

I also generally just have to take more care of myself, i.e. invest in skincare (I used to, now I don't), be more "put together", which is something I only do for the office but never in other occasions as I feel most of what I do is WFH or spend weekends with DH and toddler at the park etc.

I need motivation and I'd like to hear tips or your personal experience too if you went through something similar. How long before I'll notice a difference? That will really help me stay on track.

Good luck OP - these all sound like great plans; I'm sure you will feel better!

I think you need to be a lot more specific with your targets and your plans though before you can think about "how long" before you will notice a difference. For example "eat a better diet; eat more wholesome food" is very vague. You need to plan exactly what you are going to eat and not eat. Drink more water - how much? "Quick workouts at home" - how quick? What sort of workouts? The 10 steps a day is a great benchmark and target.

Maybe a list of daily goals and weekly goals would help; literally a tick box so you can see you the progress you are making in terms of achieving your targets?

Good luck!

Starting with 10,000 steps a day and always walking up stairs- not taking the lift or escalator - is a good start. Try and exercise 2/3 times a week.
‘I agree with you about the water, I see no changes other than getting up in the night to wee. So I stopped that.

With water, can you try infusing it - cucumber and mint or orange and strawberries? It does taste good if you put some fresh things in the jug and leave it overnight in the fridge.

I find my energy and mental clarity increase massively when I drink enough water. But I don't really see skin improvements like some people do.

You could try creating some micro routines. I have one which is to do squats while I clean my teeth - used to be 20 now it's 30 or 40 twice a day. I do notice the difference. Easiest way to tone legs and bum. That's 60-80 squats a day every day. I vary them - very deep or sumo or ankle taps etc.

Another is to spend 3-5 minutes putting on basic make up every single morning even if you're at home. Work out what 2 or 3 things make you look most put together - for me it's mascara, brow shading and concealer, with a slick of natural lipstick. Without it I look tired and old, with it I look alert and fresh and like I made an effort, when 3 minutes really is no effort at all.

I usually find 3 weeks is the turning point, when you notice real results.
I'd be wary of trying to do too much, but I also think you should take advantage of the change mindset to try and tackle as much as possible.

If I were you I'd do the following:

Exercise -
10k steps a day
Two classes a week
Two at home workouts a week - concentrate on strength training rather than cardio for all your workouts

Diet -
Increase the protein in your diet to 100g+ a day
Increase the fiber in your diet to 25g+ a day

Skincare -
Get a retinol for night
Vitamin c serum for the day
A good spf for the day

If you do all of that for a few weeks I guarantee you'll feel noticeably better in a few weeks.

When I decided to get fitter and healthier I think I was more out of shape and overweight than you. However, I think my advice would be to do similar. I got a Fitbit, logged my food and exercise and ensured I had enough deficit to see results. I upped my exercise significantly and started running and going for walks everyday plus doing strength and toning exercises including weights several times a week.

This really worked. I went from a size 14 to a size 8, 42% fat to 23% fat and lost 4 stone over a period of 4 years in my late 40s early 50s. I am significantly fitter, stronger and more flexible and steady on my feet. It can be done!🙂

How soon will you notice a difference? That's a bit of a how long is a piece of string question.

I will suggest that whatever you decide to embark on, give it at least three months and then take stock. With regards to the fitness regime, track your measurements rather than weight, as one can drop inches and build muscle, while the scales might not move terribly much. And weight not moving can be dreadfully disheartening for some, even though their clothing is getting noticeably too big.

Drinking more water is the single best thing you can do for yourself - it is good for your skin, great for digestion and essential if you're trying to lose weight.

Drinking doesn't mean just water, tea, coffee, squash even eating food that's high in water counts.

Great plans OP! Never too late to start seriously investing in yourself

'I think you need to be a lot more specific with your targets and your plans though before you can think about "how long" before you will notice a difference'

Very much agree. I think the kind of lifestyle changes you are thinking of are all about PLANNING. Every weekend, I menu plan for the following week - lunches and dinners for every day, and fruit snacks. Then write a grocery list accordingly. Full disclosure - I don't have kids, and share the cooking with DP. Ideally, you should never find yourself standing in the kitchen thinking 'Im starving, what can I eat?'

Be prepared for the first few weeks to be challenging, frustrating, tiring. Change is always difficult, and you may not see much to show for it for a few weeks at least. Try to work out what 'results' mean to you. Also try to focus on how you feel - more energy? Lighter? Better sleep? Proud of yourself? Stick with it and with the gym, remember you don't have to like it, you just have to DO IT!

@Lottapianos the last sentence is very true! Thing is, I actually like going to the gym (doing fitness classes) but timings are not always compatible with my every day life as I have work and a DC and DH works more irregular shifts. I will definitely try and do my best to stick to a routine though and even if I can't make a class, I'll just have to go and to weights on my own.

I agree with the PPs above re objectives. I don't want to worry about weight too much because I know that's not the most important factor. Essentially, I'd just like to look and feel good, fit into some old clothes I can no longer wear and not be worried about having pictures taken because I am going to look bad in them (this is how I feel now unfortunately).

I'd also like to have overall more energy and a brighter skin, not sure if these things will make a difference with that though.

I've lost 3 stone and while it's great for my health I don't feel any different and don't feel like I have any more energy,skin is the same but it was always good,clothes fit better obviously,I needed a whole new wardrobe. I kept waiting for the energy boost everyone talks about!

I am considering using MyFitnessPal - used it 10 years ago and worked well, although I was much slimmer then. Is it worth it?

I have done this, and I'd say don't be too ambitious. Start with achievable goals and build from there.

I started with water, bought a nice one litre bottle and aim to finish one by mid morning, another by 6pm (any later and I'm getting up in the night). It has made a tremendous difference to me, no more headaches and my digestive system is working much better.

Increase your protein and decrease processed food. As pp have said meal planning makes this much easier. Just stop buying processed stuff, if it's not in the house you can't eat it. I snack on unsalted nuts, veggies, boiled eggs.

A good multivitamin makes a difference to me. In an ideal world we'd get all the nutrients we need from our perfect diet, but in RL I do my best with food and take a vitamin.

Skincare is easy, cleanser, Vitamin c, spf in the morning, cleanse, retinol at night. LRP is a great brand, often on offer in boots.

The best thing I did was get a habit building app, there are lots, I have streaks. You set the goals and it will remind you during the day.