There's a new series by Jamie Oliver on Channel 4 called Meals in 30 Minutes, check that series out, might be fun for you and your flatmates to do this together, 1 does the shopping, 1 cooks, 1 prepares the ingredients etc and 1 does the washing up (assuming 4 of you) then rotate. Plenty of time left to do your homework
Become the health leader amongst your group, something tells me you have that in you! Make it fun for everyone to enjoy doing, dont slave them!WW worked well for you on your weight loss journey and can still work well to maintain the weight but the disadvantage is mose WW indexed food is processed. You at a stage where you want to substitute processed food for better quality calories. So just make that little effort as best you can...because there is always a way, if you passionate enough to achieve something, regardless of the obstacles along the way. So, though you cant avoid processed food completely (no one can), you can reduce it.
Running up and down the stairs is brilliant, do it. Time yourself each time. Vary it too. Using the bottom step, do a step up/step down for 1 minute. Then run upstairs 2 steps at a time. When coming downstairs, go slow and one step at a time ALWAYS, hand on the rail. But when running up stairs, keep your elbows bent 90% and swing them to power your climb, this helps to circulate your blood flow.
As for running outdoors, just run as long as you able to. If its 10 minutes, fine, next time you try, better it. Start off with a slow jog for 20 mins. See how you feel.
Also, make sure you have plenty of sleep. Very important. at least 7 hours every night.
I'll post up an exercise plan later on.
