Please can someone create a diet and exercise plan for me to follow to lose weight

[jampot]

I have put on about half a stone which is a real pain. I really want to lose 3 so cant afford this blip.

I currently cant stop eating crap but really need some serious rules to stick by. Im not good at cutting down but better at cutting out. I cant eat dairy (but am currently doing so! )

I look and feel hideous

Well first of all, well done for recognising that you need to do something because that is the first step.

Secondly, you are not hideous.

IMO, you need to do two things:

1. Cut your portion size by half and eat nutritionally healthy food. Fill half your plate with salad or vegetables. When you eat, chew your food at least 15 times and focus on what you are eating. By doing this, you will become more aware of when you are full.
   If you feel peckish, drink a glass of water because people often mistake thirst for hunger. If you do need to snack, eat fruit.

2. Exercise more. Walk more often if you don't already, take the stairs instead of the lift, walk to the shops when you can and if you can't, park further away or get off the bus a couple of stops earlier. When you feel up to it, go for longer walks and try to walk at a reasonable pace so that your heart rate is elevated but it must not leave you breathless. Eventually, find some form of high energy exercise that you will enjoy doing.

Finally, take one step at a time. Focus on the journey and not the destination. Instead of thinking about losing 3 stone, focus on losing 7lb. When you have accomplished that, focus on the next 7lb. Also, take measurements of your bust, waist, hips, right thigh and right upper arm and every 4 weeks measure them again. Also, only weigh yourself once a week at the same time.

Good luck!