Posted: 26/10/2016 at 20:31
I started running 4 years ago, but didn't lose any weight. I then got out of the habit till this year. This year I started by losing weight using MyFitnessPal to track everything I eat and count the calories in. I don't follow any particular diet, I just aim to keep the calories I eat under the daily target.
Having lost weight, I then started running again and was very quickly running better (faster) than I ever did 4 years ago. I'm sure it's the weight loss that helped with this. The running does help with weight loss, but only in that it lets me have the occasional treat that I would not be able to have within my calorie count otherwise. And having those treats means I am more able to actually stick to the calorie target each day.
I make large batches of soup (12-14 portions, but that's for me and my husband) and freeze them in individual tubs. I also have some nice bread sliced into chunks in the freezer. So it's very easy to put a tub of soup, a chunk of bread, a bottle of water and some fruit into a lunch bag for work.
When I first started losing weight, I got home from work STARVING so I had to have quick snacks available. I found these were best to contain protein and carbs and of course they would have to be included in the calorie count. Some examples are: 2 oatcakes with pate (I would weigh the pate), 2 boiled eggs a slices of ham (boil the eggs at the weekend and leave in the fridge), individual pack of mini breadsticks with humous, cooked chicken with olives.
I aim for about 300 calories (or less) for breakfast, 400 for lunch, 600 for tea, 200 for snacks and that leaves 100-200 over to make one of those meals larger and give a total of 1600-1700. Having those general aims meant I could have a snack or plan lunch and know whether it was 'okay' or not.
Now, I find I don't need the snack on getting home from work. Often some olives, but no more than that. The feeling of being so starving on getting home only really lasted a week or two. It's just about planning ahead to get through that time.
Planning in general is really important. I order the shopping online for the week ahead so I know what I'm eating for evening meals each day and I can calculate the calories in advance. I can then more easily add in the other meals.
As for the running, as others have said, try parkrun. Just try to run a little more of it every week. Most people can't run for 5 minutes without stopping, so if you can do that you're starting from a great position. Use a timer on your phone and run 5 minutes of parkrun and then walk 2 minutes, run 5, walk 2 etc. Or if thats too much, start with run 5 walk 5 and gradually reduce the walking over the weeks.