Don't worry too much; being concerned about it is half the battle. I have just been back at it for the past few months myself. Ease back into a routine and don't feel like you have to work out with the intensity that you may have done in the past until your body is ready. Set a few days this week to walk for 30 or 40 minutes and build from there.
Diet wise find a healthy breakfast and lunch that stays pretty consistent for a week. Eat the same things to make it easy for shopping and staying on target for nutrition. Maintain a nice Calorie/Protein/Carb/Fat ratio. I like to eat a small omelet with lots of veggies a small bowl of cereal or oatmeal with fruit. I might add a 4-6 ounce serving of green fruit/veggie drink like Naked's green machine. This breakfast gives me 3 veggie/fruit servings and I feel full before I walk out the door for work. For lunch, I like a big hearty lean meat sandwich cut in half (easy on fats like cheese and mayo) and a serving of cooked broccoli and a piece of fruit. I eat half a sandwich and a fruit/veggie at about 1130 and then the rest about 2:30. I am never hungry and don't feel like I am missing anything. For dinner, shoot for reaching a good balance to meet the requirements for food for the day, following the nutrition target for the day. Save some room for a healthy snack a few hours before bed.
Use the resources on Spark. Stretch after each workout and try to get a little more sleep that what you are getting now. This is a start; it seems to work for me. You got this!
Edited by: KOKOMAD at: 6/26/2013 (10:49)