Well, of course that living in Spain doesn't make everyone eat Mediterranean diet. We have McDonald's and all that. What I mean is that I try to eat exactly the same type of food I ate when I was a child, when there was no food that wasn't part of what nowadays's labelled "Mediterranean food" (only we didn't call it anything back then). It's also true that, even though I eat at a traditional restaurant (the only one available near my workplace), I can never know what they have put in the pot. Probably their food is not as good quality as that I buy, or they are reusing the oil to cook different things... But their food seems as traditional as can be. They've only got three first courses and three second courses to choose from.
As to being careful about sauces... I don't really know how that can be done. It's not as if I had a bottle of ketchup and another of mustard on the table. There's nothing of that, not on the table, not on the kitchen, as far as I know. Whatever goes into the meal, it's cooked all together. For example, my meal yesterday was something like this:
https://www.pequerecetas.com/wp-content/uploads/2014/11/Patatas-riojana.jpg
(Not the actual one I had; it's from the internet.)
I spent all evening yesterday thinking about a way to count calories, and I find it almost impossible. How am I to know the calories of the dish above? Even when eating home-made meals, there's no way I can know how many calories I am eating. Food doesn't come out of bags with labels with that information! At least, unprocessed food doesn't. How do you do it?
What I am going to do, anyway, is write down everything I eat, even without calories if it's not possible, and see whether there's something I am eating which is not necessary.
Sorry for the confusion between bus and coach (I thought they were two different things, a coach being for long distance, and a bus for metropolitan areas - at least, that's how I use the terms). I walk ten minutes to get to the coach station; I arrive at the next and only stop, which is 60 miles away, and in the same place I get the bus, and when I arrive, it's a five-minute walk. Were I to get off the bus at the next closest stop, I'd have to walk for thirty minutes; that would be great, but I'd arrive late to work (and there's no way to fix this, as I get the first coach of the morning).
Anyway, please don't believe I'm trying to disagree with all your suggestions. I'm just trying to explain where the problems lie, and I will try to take everything you've said into account, to see what I can use. The under desk elliptical definitely looks like something I could try. I didn't know such a thing existed.
Thanks, guys!