Hi Britishgoose01,

You are obviously already doing a lot – the only other obvious suggestion would be to try to minimise your intake of ultra processed foods (not easy because they are cheap and tasty, but very bad for your gut biome) and to try to have 30 different types of plant in your diet each week (plants include spices, herbs, beans, nuts, seeds, fruit and vegetables). I admit I struggle to get to 19 or 20, but I’m not keen on many vegetables.

For what it is worth I did the original 5:2 version of this diet for 10 years and lost over 2.5 stone in the first 6 months, which stayed lost. In addition, I then started following the Zoe diet guide as well about 18 months ago and have lost another 7lbs. When I started my BMI was 26.9, it’s now down at around 21.5 to 22.0.

Hope this may help, and the best of luck with it.

It sounds like you’ve made significant changes already, and it’s great that you’re focused on your health! Here are some suggestions to help you continue on your weight loss journey while considering your unique circumstances.

So, I have compiled these suggestions and hopefully you can try working on this.

Watch your Nutrition

1.Portion Control: Even with healthy foods, managing portions can make a big difference. Consider using smaller plates or bowls to help control serving sizes.
2.Healthy Snacks: If you’re craving snacks, try low-calorie options like raw veggies, nuts (in moderation), or air-popped popcorn. These can help satisfy cravings without added sugars or unhealthy fats.
3.Meal Prep: Prepare meals ahead of time so you can grab something healthy during your shifts. Having options ready can help prevent impulse snacking.
4.Hydration: Ensure you’re drinking plenty of water throughout the day. Sometimes thirst is mistaken for hunger. Herbal teas can also be a great option.
5.Mindful Eating: When you do eat, try to be present and avoid distractions. This can help you enjoy your food more and recognize when you’re full.

Exercise Suggestions:

1.Add More Movement: Since you’re at work for long hours, look for opportunities to add more movement. Simple exercises like squats, calf raises, or even stretching can be effective and can be done discreetly.
2.Interval Training: On your treadmill, consider incorporating interval training (short bursts of higher intensity followed by lower intensity). This can be more effective for burning fat and improving cardiovascular fitness.
3.Strength Training: Using weights can help build muscle, which burns more calories at rest. Aim for a balanced routine that targets all major muscle groups.

Study Suggestions:

1.Manage Stress: Studying law can be stressful. Consider stress-relief techniques like meditation or deep breathing exercises. Stress can impact weight loss efforts.
2.Stay Consistent: Weight loss takes time, and consistency is key. Celebrate small victories and remind yourself that progress is progress, no matter how slow.

Since you’ve mentioned fasting, you might want to consult with your family doctor to see if there’s a safe way to add it into your routine in the future.
Remember, it’s important to find a balance that works for you and to prioritize your overall well-being. Good luck on your journey!