Ask Me Help Desk - Busy, and lacking in motivation, any tips?

Hello all,

What I'm about to talk about probably relates to a lot of us. I work a lot of hours and completely lack in motivation when it comes to making a difference to my body. I also smoke on average about 3 cigarettes a day. Add to this cocktail, a bad diet and it doesn't look particularly great!

I'm a UK size 12 on a fast track train to size 14. I guess what I'm saying is I'm not that big but I'm on the right track to gaining weight at a constant pace. It really lowered myself esteem when I came to realise that my thighs are rubbing together and wearing out the materials where my inner thighs meet.

I want to change my ways and lose weight even if it is as slow as a pound a week as long as its happening. Does anyone out there have any tips that I can use on a daily basis that might help me? I understand the importance of exercise but unfortunately when you've had a long tiring day at work- working out is the last thing on your mind! The only exercise I get really is, I walk for about 30 minutes almost every day.

I am thinking of perhaps taking my own lunches into work- any healthy but tasty recipes to suggest?

Please feel free to comment/leave advice and thank you for taking the time to read this.

Quote:

Originally Posted by chameleonchick

Hello all,

What I'm about to talk about probably relates to alot of us. I work a lot of hours and completely lack in motivation when it comes to making a difference to my body. I also smoke on average about 3 cigarettes a day. Add to this cocktail, a bad diet and it doesn't look particularly great!

I'm a UK size 12 on a fast track train to size 14. I guess what I'm saying is I'm not that big but I'm on the right track to gaining weight at a constant pace. It really lowered my self esteem when I came to realise that my thighs are rubbing together and wearing out the materials where my inner thighs meet.

I want to change my ways and lose weight even if it is as slow as a pound a week as long as its happening. Does anyone out there have any tips that I can use on a daily basis that might help me? I understand the importance of exercise but unfortunately when you've had a long tiring day at work- working out is the last thing on your mind! The only exercise I get really is, I walk for about 30 minutes almost every day.

I am thinking of perhaps taking my own lunches into work- any healthy but tasty recipes to suggest??

Please feel free to comment/leave advice and thank you for taking the time to read this.

First, if there is anyway you can quit smoking you will likely see a big change in how you feel. At first it won't be easy, and you will likely feel worse, but it will pay off if you stick with it. Ask your gp for some help if need be, as there are all sorts of things to try... and if one way doesn't work, try another until you find what does work for you.

The 30 minutes of walking is a great start... any chance of bumping it up a bit? I am guessing that you work in London as well, what about walking to work... or getting off one or two tube or bus stops sooner going and coming? Walk on weekends, get a bike and ride... offer to walk a friend's dog... any gyms on the way home from work, play tourist, find a friend or co-worker to walk with, etc... the point is, find some other ways to increase your activity... London is a great walking city.

If you like to cook, find a couple of good books on healthy cooking... even if you don't like cooking, get rid of the junk food you have now and go shopping for healthier choices. Get plenty of easy things to grab and go... fruits, yogurts, whole wheat bagels, etc.. Try to limit eating out, or getting take aways, to only once or twice a week at most... make smart choices when you do eat out. Start a record of what you are eating so that you can see where you can make the easiest cut backs. You don't want to deprive yourself totally of the goodies as it will likely only make you want them more. Just limit them as to how many/much and how often. If you find you have an off day (and you probably will once in awhile) where you eat too much junk or skip the exercise, don't beat yourself up over it, and just get back on track the next day. Make little changes first... then add more as you go along.

With eating better, quitting smoking, and increasing your activity level each day, you will notice a change before long... hopefully that will be the motiviation to keep going with it!

Hi thanks again for replying :)

Yes, I work in London haha! In terms of walking, I almost always walk home from work- it's roughly a 25 minute walk and I do this on average four times a week and sometimes all week (if the day hasn't taken its toll on me :s). I own a cross trainer and exercise bike combi. I do use it every now and then but to be honest as I explained above- when I've come home from a long day- a lot of the time working out is the last thing I want to do. What is the weekly recommended amount of time for exercise?

I have decided to make small gradual changes in my diet like cutting down on soft drinks, take aways and I've decided to opt for soup for lunch with a bread roll as opposed to potato wedges or pasta. Is that any good? I'm also going to try and avoid eating after 8pm.

As for the smoking, it is hard but I'm working on cutting down from three to one a day and then hopefully cut it out completely.

I'm looking to lose one to two pounds a week, but like I said any progress is welcome progress.