- use a smaller plate
- eat more often but less and better (for example 1/4 to 1/2 a grilled chicken and salad opposed to pasta bake).
Instead of 3 big meals have 5 small ones every few hrs
If you want to start simple;
Protein = good, you just crap out the excess
Carbs = bad, you can have too many which means you will put on weight
try stay away from sugars and starchy carbohydrates (biscuits, cakes, chocolate etc..) and eat good carbs (fibrous vegetables and whole grain)
- Drink lots of water, i.e. 2.5 litres a day at least it helps metabolise fat and gets rid of the crap from your system
- Measure yourself every 2 weeks or so to see your progress and adjust your diet/routine accordingly
Weight
Waist
Hips
Thighs
Forearm
Wrist
cycle instead of running to begin with, if you have been inactive a while your knees/ankles may not appreciate the abuse
at the same time do some conditioning on your joints (lunges, calf extensions etc..) to strengthen those unused muscles