Just take it slowly. Try for a calorie deficit of about 750 per day, which if you keep it up will lose you ~0.5kg per week. Your body will burn 1800 with no exercise at all. You probably burn a few more throwing board erasers at pupils, walking round corridors etc (say 500). Add in a 30min brisk walk each morning or evening which will burn you up to 200calories. It means you can eat 1750calories per day and you will still lose that half kilo per week. If you can up the exercise then you have a few more calories to play with. If you PM me what you normally eat I will work out your calorie intake for you. I normally aim to expend 3000 calories per day with my exercise routine so can eat a lot more and not gain weight. I found my fitbit extremely useful for measuring calories burned during the day and also adding up my calorie intake from food when I was actually trying to lose weight.
Cheers mate. I won’t be starting until October once my wife has returned to work after 7 years and we’re not on the bread knife. I’ll message you later though with what I am eating currently and from October I’ll be able to afford better lunches.
A lot of yours sounds habitual mate. Just change it, once you start it just gets easier. Food and drink is a big one. Every PT will tell you, you simply can't outwork a **** diet. Meal prepping is a good way to stop yourself. If you have all your dinners organised for the week, and all your healthy snacks, it just stops you thinking "what do I fancy". After I quit footy I struggled for a bit finding something to fill the hole. I'd never been one for gyms but I eventually signed on with a PT and have kept it up from about 9 years now. A big mistake a lot of people make is thinking "I'll start running". If that thought enters your head, just don't. You'll have a load of aching joints and it will sicken you. I can't recommend strongly enough to start with a bike. Low impact and its a good way of getting exercise. Once you get fitter then add in a bit of running if you want. I've got a rower at home too, and if I'm on it, I will do interval training on that. Interval training is hard but if you've got out of doing exercise, then do interval tabata type stuff, you'll see dramatic results. As you say do it in stages.
**** Raiola though. I mean I don't wish ill on any man or woman really, but the **** was bad for football.
