I'll just make a list of what I do when I used to run and needed to get into my racing form.
-get enough sleep (I know, as a Uni student, this can be hard! Cat nap if you have to! Sleep deprivation will also lead you to feeling freezing cold, which can make it even harder to want to do anything)
-take a good multi vitamin. Nutrient deficiencies can impact metabolism
-do not go too long without eating (ie. do not ignore your hunger)
-at the same time, do not eat unless you are legitimately hungry. Some people just eat because it is 'breakfast.' I generally just eat when I am quite hungry
-try to limit beverages to plain water and herbal tea without milk/ sugar/ creamer. People often underestimate calories in liquids
-for snacks, make lower cal treats like air popped popcorn or hand made fruit juice popsicles.
-eat a little protein and fat with every meal. This helps delay gastric emptying
-be really careful calculating calories. It is VERY easy to underestimate how much you eat. Even more so if you snack on little bits throughout the day. Try going a week or two without snacking. See if this helps
-add caijin pepper to your food. It is a thermogenic, as is green tea
-try to ignore your weight. Don't obsess over it. Yes, weigh in once a week or so to keep yourself on track, but don't beat yourself up if you aren't losing fast enough. Just wear comfortable clothes that you like, eat what you like - but in healthy format (ie. burgers, or shakes or anything else can usually be made quite healthy by substituting certain ingredients!)
-take probiotics too. Many people have GI gut disorders. Helping your digestive system sometimes help with proper elimination of toxins and waste, and will help you feel slimmer much sooner
-also try cutting out major allergens/ foods that people often are sensitive to...bread, milk, cheese etc. can cause a lot of bloating in some people. I find I don't digest grains well, in general, and basically don't eat wheat (I will eat rice pasta or corn sometimes, especially if I am running long distances, but generally, I don't eat a lot of grains. I get my calories from additional sources - healthy fats like avocados, berries, nuts, seeds, legumes etc.)
-cut out foods that you feel could be causing bloat. Fizzy soft drinks cause some people to feel bloated. Excessive salt (you need some salt, but try to get himalayan sea salt instead).
-if you are increasing fruits and veggies, watch fiber intake. Insoluble fiber can be really rough on the GI tract, especially if you aren't used to consuming a lot of fiber. If you've never gotten a lot of fiber, slowly add fiber to your diet. Your stomach and GI tract may go a little haywire if you increase it very quickly
-or look for foods high in soluble fiber, which is generally gentler on the stomach and intenstines. For example, oatmeal is high in soluble fiber. But wheat bran is high in insoluble fiber. It's like putting a bristle brush through your bowels. Some people are fine...other people find their stomachs puff right up.
-I did mention probiotics, right? 🙂
Most of all, slow and steady and be happy with every step closer to your goals! 🙂
“The game is afoot.” ― Sherlock Holmes, Adventure of the Abbey Grange
