SarahG said:
Ok, Sarah. Yes, you are right, you really do need to increase the level of you physical activity, since what you have been having up till now is close to none. I know what it’s like when you work full time sitting behind the desk. Very hard to get into any kind of activity. Been there… Yet, I have to confess. Once you manage to drag yourself into the gym, or in a swimming pool, you won’t be able to stop. You will feel how your muscles start “breathing”, how your joints become smoother, how your lower back starts saying “thank you my dear for this relief, finally, I wanted it so badly!” just try it. A couple of times… swim… it’s something that changes your life for better. Even when I am so tired that I can hardly imagine myself getting up from the couch and going somewhere, and I talk myself into getting into the pool… once you’re in – you feel free and calm, and so fantastically well. Plus, it helps you lose weight =))
Ok, I also can understand if it is impossible for one reason or another… yet, if you have even a smallest chance of doing it – do it. No second thoughts.
What else we can think of… what about your way to/from work? Is there any possibility to walk there on foot, or may be just a couple of stops to walk on foot instead of sitting in any vehicle?
What else… my usual advice for those who have veeeeery little time before work and come home squeezed like a lemon after a hard day of work:
1. Plank exercises – help your muscles work for calories burning and help you tone your body and skin within a very limited amount of time. If you do it once in the morning (it will take you… starting from 30 seconds – you probably won’t hold more if you do it right, up to.. hmm.. 2 minutes may be, when you do it constantly and develop endurance.) Works great & takes little time.
2. Tabata (my favourite). If you are used to taking shower in the morning before work, Tabata is a good start for the day. You will have to work really hard and you will feel like you’re going to crash, yet after a shower (make that alternating shower to increase blood circulation and help your skin get toned) you fell like you’re ready to climb the Everest mountain). Works fantastic & takes little time (about 8-15 minutes).
So these are the recommendations about your physical activity: 2 options for “invisible” physical activity, like walking, and 2 options for strength physical activity that tale very little time and provide extreme benefits for your body shape and overall health condition.
Now… what I have to say about your nutrition. It is great that you manage to fit in the 1200 cal (I think you do, judging by the foods you listed). However, the allocation of foods isn’t the best one, if your aim is to lose weight, and not maintain the one you have. If there is such a possibility, you should switch your lunch with your dinner and add to the salad a small amount of protein (to still fit in the 1200 cal limit). If only you could start today by having your usual lunch for lunch and dinner, and save the envisaged dinner for tomorrow’s lunch. Then go on as needed: save dinner for tomorrow’s lunch, have usual lunch+protein for dinner instead. Everything else about your nutrition is perfect. Yet, we are trying to increase your weight loss. How about you try eating like this for the next week and include at least the physical activity you plan. (better include something of what I suggested).
If you can, give daily reports for the next week about both nutrition and exercising. Let’s do it! Best of luck! Sorry for the long message =)
