How to get back in shape
I lost over a stone in 8 months...
This post may contain affiliate links, which means I may earn a small commission if you make a purchase (at no extra cost to you).
This time last year, I was at my heaviest.
I’ve always been relatively skinny, but after spending long hours at my desk and not paying much attention to portion sizes, I’d gradually been gaining weight over the course of a year or more.
My clothes weren’t fitting very well, and I just didn’t feel my best.
At the start of the year, I decided it was time for a change.
Since then, I’ve lost over a stone—without extreme dieting or punishing workouts—and discovered that you don’t even need to step foot in a gym if that’s not your thing.
There’s a lot of pressure to look a certain way or chase unattainable beauty standards, but the way I see it, getting healthier and fitter is really a form of self-care and finding what works for you.
Along the way, I’ve learned where to focus my attention and the small habits that add up to lasting change.
I thought sharing these might be helpful for anyone looking to get back in shape.
Please note: If you have a history of eating disorders or challenges with weight, please read with care. This is purely a personal account and not professional advice—just my own approach to getting back in shape and maintaining fitness.
The Foundation
Set a clear, achievable goal
The real starting point isn’t the number on the scale—it’s understanding why you want to make a change in the first place.
For me, it went beyond aesthetics: my bigger picture is about living a long, healthy life, staying strong and fit as I age, and showing that you can thrive on a plant-based diet.
I also know I feel my best when I’m eating whole foods and staying active, and that sense of vitality is what drives me.
With that foundation, I set a specific, measurable goal: to bring my body fat down from 29% to 25%. Having a clear target gave me something concrete to work towards and made tracking progress far more motivating.
When you set your own goal, make it specific, realistic, and meaningful to you.
Focus on one milestone at a time so you don’t overwhelm yourself. As part of my goal, phase one was hitting 25% body fat, with phase two moving into a fitness range of 21–24%.
You can take the same approach: define your first milestone, then build on it gradually.
Give yourself a realistic timeline
One of the biggest traps in the dieting world is the obsession with quick fixes and overnight transformations.
While it’s tempting to want instant results, they’re rarely sustainable—and losing fat too quickly often leads to gaining it back just as fast.
That’s why I gave myself a 6-8 month timeframe, even though plenty of online advice suggested it could be done in 3 or 4. Taking your time reduces stress and increases the chances that the results will stick.
When you set your own targets, be honest about what’s realistic for you.
Give yourself enough time to create habits that last, and don’t pressure yourself to meet someone else’s timeline.
Consistency over months is far more important than speed.
Where to Focus
Getting in shape really comes down to two things: diet and exercise.
Most people instinctively start with exercise, but the truth is that what you eat has the biggest impact on your results.
You can spend hours in the gym, but if your diet isn’t aligned with your goals, progress will be slow. Focusing on nutrition first gives you the most control—exercise then amplifies those results and helps you feel strong, energised, and fit.
It’s also worth noting that people often obsess over the number on the scale—but that’s not always the best measure of progress.
You might not see a huge drop in weight, yet be gaining muscle, losing fat, and improving your overall health. Tracking changes in body composition and how you feel can give a far clearer picture of real progress.
Here are a few things that have really helped me in both areas:
1. Food
Track your calories (even just for a few weeks)
I’d never tracked my calories before and honestly thought it was a waste of time—but I couldn’t have been more wrong.
Tracking for even a couple of weeks was incredibly eye-opening.
It helped me get a much better handle on portion sizes, understand roughly how much I should be eating in a day, and see if my macros—protein, carbs, and fat—were balanced. This makes it much easier to visualise what a well-rounded plate looks like.
You don’t have to do it forever. A couple of weeks was enough for me to internalise the right volume of food.
Even when I’m not actively tracking, I now know what a balanced meal looks like and roughly how much I should eat.
Fun facts: sauces and oils often have way more calories than you think, while plain or salted popcorn is a great low cal snack!
Base your diet around plant-based whole foods
I’ve known for a while that minimally-processed, plant-based foods make a huge difference.
Apps like Dr. Greger’s Daily Dozen are a great reminder of the food groups and rough quantities you should aim for—it’s practical, motivating, and fun to check off.
Contrary to popular belief, eating this way doesn’t have to feel restrictive.
Trying new recipes and experimenting with ingredients can keep your meals exciting and sustainable. Tofu, lentils, greens, nuts, grains and seeds – they’re all good for you and they’re all delicious. More on healthy eating here.
Practice intermittent fasting
There are many suggested health benefits to intermittent fasting, including improved metabolic health, reduced inflammation, and giving the body time to recover.
That said, the biggest impact I’ve noticed has been mental: it’s helped me practice restraint around food, and also to approach meals with more gratitude.
I usually don’t eat until after 12pm, which makes it easier to avoid unnecessary snacking and allows me to truly savour and appreciate the meals I do have.
2. Exercise
Walk more
One of the main things that’s helped me is understanding NEAT, or Non-Exercise Activity Thermogenesis.
This is the energy you burn through all the little movements you do throughout the day that aren’t formal exercise.
Examples include:
Walking around your home or office
Climbing stairs
Doing chores or household tasks
Standing instead of sitting
Even small movements like fidgeting
Walking is a gentle, highly effective way to boost NEAT, burn fat, and stay in shape. If you spend a lot of time at a desk, getting moving is essential.
One of the best investments I made at the start of the year was a walking pad with a standing desk set-up—so I could walk and work at the same time. An hour and a half of gentle walking daily has made a huge difference.
It was around £100 or so, making it a really cost-effective solution for how much use it gets.
I’ve also added simple habits like parking further away at the supermarket and going for longer Sunday walks in nature. The latter isn’t just good for your body—it’s great for your mental health too.
The key is to bring more activity into your day; it doesn’t have to be running marathons or doing intense workouts, unless that’s what you enjoy.
Incorporate a little strength training
Strength training is highly beneficial.
Doing a couple of sessions per week with some progressive overload helps tone your body and improve strength. And yes—this goes for women too!
You don’t need to be a bodybuilder or spend hours in the gym. Simple compound exercises like squats, lunges, and deadlifts are highly effective, and even half an hour a few times a week can make a noticeable difference.
If I’m being honest, I find strength training is the area that most often slips. But I’ve learned that as long as the basics are in place—walking daily, eating well, and keeping consistent habits—it’s not the end of the world.
Give yourself some grace, and don’t let missed sessions derail your progress.
And if the gym just isn’t your thing, find activities you enjoy—tennis, football, or any social sport.
The most important thing is staying active in ways you actually look forward to.
A few helpful tips
Invest in a good set of scales: Tracking progress is much easier with reliable data. I use Renpho smart scales, which connect easily via Bluetooth and give you lots of metrics beyond weight, like body fat, subcutaneous fat, visceral fat, etc. You can review your progress over days, weeks, months, or even years—but exercise caution if you have a tendency to obsess over numbers.
Support with supplements: This isn’t about seeing results in the mirror, but supporting your overall health is something I’m especially conscious of as a vegan—and it’s important no matter what diet you follow. I’ve been taking Vegums Essential Bundle for the past year or so, and I love that they come in gummy form—it makes it so much easier to remember than capsules. If you’re unsure what you need, getting a blood test can highlight any deficiencies.
Track your progress: One thing that’s really helped me stay motivated is the fitness tracker in my Intentional Life OS. It lets me set goals, plan my workouts, and track every session I complete. I can also tick off smaller milestones along the way and celebrate them, which creates momentum. Seeing all the workouts I’ve done over time is incredibly motivating and gives a real sense of accomplishment—it makes a big difference when trying to stay consistent.
Get consistent sleep: You might think, what does sleep have to do with getting in shape? But it’s actually vital. Quality sleep helps regulate hormones that control hunger and satiety, supports muscle recovery, boosts energy for workouts, and improves focus and mood. Even one poor night can throw off your appetite, cravings, and performance. Aim for 7–9 hours of consistent sleep each night to give your body the best chance to recover, burn fat, and build strength.
Reaching my goal of 25% body fat has taken discipline and persistence, but it’s also been enjoyable.
And that’s the biggest takeaway I can give you: make the process enjoyable.
Appreciate what your body can do, celebrate the changes you’re making, and remember that being in shape isn’t a final destination—it’s an ongoing part of life.
Where we are today is the result of countless small choices made over time. You don’t gain weight overnight, and you won’t lose it overnight either. Real progress only happens at the pace your body allows.
You can’t pour from an empty cup, so make sure you’re looking after yourself along the way—physically, mentally, and emotionally. Rest when you need it and fuel your body with care.
Focus on the small, positive choices in front of you and keep stacking them day by day.
Over time, the results become inevitable—and looking after your health becomes something you genuinely want to do, not just something you have to.
How to Be Intentional About Your Health Every Day
This post may contain affiliate links, which means I may earn a small commission if you make a purchase (at no extra cost to you). Read more.