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I had this problem. How I solved it was signing up for the planet fitness near the office. I was always too tired after the commute to work out at home, but found that if I go straight from work to the gym, I could get an hour workout in, while also skipping some of the heaviest traffic. Even if you show up, put on your gym clothes, and free-spin on an exercise bike for 30 minutes, it's more than you're doing now, and will add up.
I'm lucky enough that I don't have a huge weight problem, and the bit of pudge I do have would probably be pretty easily solved by drinking less sugary drinks. But I'm also speaking from a place of empathy because I get that there are basically no options that cover the healthy, quick, and cheap requirements people want from their food.
Empathy in all things, friend! When I originally posted my comments, I was all full of piss and vinegar. I was fresh from my city's pride parade festival, and as per usual, there were a bunch of protestors, hucksters, and others trying to scream at, ridicule, and scam everyone in attendance. What should be a safe space, gets turned into something else. I guess that's what happens when you try to be extra inclusive, you end up welcoming everyone who would also try to ruin the event. It upset me. Particularly this article, where it seems like now even just being overweight gives people the entitlement to steamroll what should be a celebration of gay culture.
That being said, I do have empathy for people addicted to sugar and carbs. When I'm extra sad, I let myself splurge on calories because it's better than the two alternatives, booze and suicide. And when I'm sad for long enough, I gain weight, and then that becomes another thing to be sad about. It usually culminates in my becoming so upset that I say "EFF IT" and start working out/eating better. Losing weight ALWAYS helps me feel better again. The process of taking control of what I eat and how/when I exercise is fundamental to tackling my depression.
and one of the best tips you can give to someone just starting out, is how to find fast food that's healthy. Pro-tip, get the wheat bread at subway. The Sweet-onion chicken teriyaki sandwich is only 360 calories and tastes amazing.