You have to be in a good frame of mind to lose weight. At the moment you sound so negative. You do not seem to be enjoying your job, and you seem extremely tired. Fatigue is one of the biggest stimuli for over eating. When you get control of your eating and start a regular exercise pattern your will feel more balanced and calm.
Weight loss is an overall process and there are no magic answers. Pay no attention to all the latest fads. You need to think about many factors but most of them are related to issues we've known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk every day, or most days. Be more active, watch less TV and spend less time on the computer.
It is a good idea to join a gym if you work long hours as they are open when it gets dark. Try and exercise for an hour each day. Walking is great if you enjoy being outdoors. It is a good idea to socialize while exercising as it is motivating – walk with a friend, go to Zumba are just a few ideas.
In terms of diet, cut out or reduce junk food, soft drinks, fat, fast food. Eat more fruit, vegetables, whole grains, lean meat, fish. You have to be organized so plan your meal. Do a good shop on the weekends so you have the correct food to eat on the weekends.
Reduce your portion sizes. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
Exercise is good for your mood. Pick a time of day that you can manage to exercise and schedule this into your day.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
When your eating, exercise, and sleep are in control you will feel happier and your life will be more balanced!
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