You should definitely not skip eating ever. First thing in the morning, pack in as much protein and whole grains. Complex carbohydrates are the key to keeping yourself naturally energized and awake. Make sure you get most of your fat from non animal products, such as nuts, seeds, olive oil, and avocados. The reason you should not skip meals, and especially first thing in the morning, is because you burn about 1100 calories while you sleep. If you start your day by not replenishing those calories properly, you are setting yourself up to crash. This will cause you to reach for anything edible, which can be bad for your diet, obviously.

Don’t get obsessed, it’ll just burn you out. Your walking routine is a great way to start. Once you get back into motion, try adding ankle weights to increase the intensity. When you get to stairs, go up and down them briskly a few times to get you heart going. Try to maintain a comfortable, yet increased heart rate for as long as you can in one stint. 30 minutes is a good minimum, but you may not be able to go that long, depending on your break times.

If the cafeteria doesn’t offer a lot of low fat, and low bad carb food, pack soemthing. It could be a protein bar, a box of raisins or nuts.. peanut butter on whole wheat bread! “An apple a day keeps the docotr away” isn’t just a saying. Apples are an awesome source of fiber, complex carbs, and just the fact that it is crunchy and you ahve to chew it is better for you.

well, I could go on all night. Definitely check out spark people, it is mainly where I learned all of this. To close up, remember this saying:

“Those you think they have no time for bodily exercise will sooner or later have to find time for illness.”

and

“To be outstanding– get comfortable with being uncomfortable.”

Blessings!

I am just trying to loose a little bit of weight (6kg over the year), but this brings me back to a normal weight and it seems like a manageable amount. I hope it also reduces the risk of going back to normal eating habits compared to a proper diet.

So far I just have changed two things:
– I eat a little bit less (about 300 kcal a day), mainly stopped on sweets and snacks
– I track my weight with http://www.physicsdiet.com/ , which gives me a good average

Now that the weather is getting better I will also do a bit more sport.

And a good companion is https://launchpad.net/wtods , though it has some annoying open bugs.

On a more specific note, try and grow accustomed to black espresso coffee or tea. Stassen produces excellent tea that doesn’t need additional flavoring, for example. For coffee, take a look at http://en.wikipedia.org/wiki/Moka_pot and http://en.wikipedia.org/wiki/Espresso_machine , they’re both excellent. I prefer Douwe Egberts ‘Omnia’ and Jacobs ‘Krönung’ (latter can be bought at http://www.asianfoodgrocer.com/product/jacobs-kronung-ground-german-coffee-17–64-oz )