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Stay away from carbs. Sugar is really really really bad. First thing is cut out soda. No fruit juice either. Drink water. Coffee is okay. Skim milk is great.
When purchasing foods look at the labels. Try to buy foods where the ratio of protein to calories is 10. For example if it's 100 calories per serving then it should have 10 grams of protein. If you can't find enough foods that are 10 to 1, try 12 to 1, ie. 120 calories to 10 grams of protein. If not then 15 to 1. 150 calories to 10 grams of protein. Never buy any foods that are over 200 calories to 10 grams of protein or 20 to 1.
Dieting all starts in the grocery store. If you don't buy the junk and have it laying around the house you don't eat it. If you have it lying around the house you're sure to eat it.
The best foods to eat are chicken without the skin, fish, lowfat cottage cheese, meat, skim milk. Stay away from potatoes, corn, and yes soy beans. Do not cook with vegetable oils other than coconut which is the best and then olive oil. That's it do not use other vegetable oils. Also use as little oil as possible. Do not eat breat, crackers, cereal, cake, or other baked goods. At least try to keep them to a minimum.
Oh and when you eat that salad, make sure you use a lowfat low calorie dressing. Three tablespoons of dressing can be worse than eating a big mac. Try to keep your dressing to below 50 calories, anything over 100 is a big no no.
Now that you've changed to more protein and less empty calories. I would reccomend a multi-vitamin every day preferably with a meal. Once you got this in motion you have to exercise.
Losing weight is about burning more calories than you take in. You need to do weight training. Contrary to popular belief resistance training with weights will burn more fat for you than aerobic exercise. Just look at all the overweight people in those aerobics classes that have been doing it for a year. Then can run around for a half hour and not lose their breath but haven't really shed the weight they want to. There are many reasons for this but this is already getting to be to long.
Do a weight program. Do enough resistance that you can do 3 sets of 8 reps on each exercise. At the end you should feel like your muscles have exerted themselves. For the first couple of weeks you will be in pain the next day from the exercises you have done. Just work through it, this goes away in a couple of weeks.
Don't worry about getting to muscular or anything like that. It takes years of hard core working out and supplements to get huge and you aren't going to do that.
Hope I was helpful. That's my advice.
John
(bobcohen5309@yahoo.com)
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I would like to add a thanks to wiseal for his vote of confidence. But I do have to disagree with him about something. This whole thing about saturated and unsaturated fats is one of the biggest myths of dieting and health. I can give you many reputable articles done by doctors and scientists that will show you(if you understand biology and chemistry) that saturated fats are actually better for you. Unsaturated fats have a blocker that blocks thyroid process, in otherwords it slows your metabolism. So unsaturated fats slow you down, slow down your ability to burn fats, and you absorbed them much quicker. Saturated facts are actually better with coconut oil being the best(it actually speeds metabolic rate and has 40% fewer calories). Of the unstaurated fats olive oil is the best since it does not block thyroid process, all the rest do. All this saturated/unstaurated stuff comes from one study done in the 50's that was never proven. The soybean/corn lobby in this country is very powerful. It is not to their advantage for this information to be disseminated. Ever gone to the grocery store and noticed that the beef will often say "corn fed angus". Angus is the type of cow. Why corn fed? Cause corn fattens them up and you get more marbeling on the meat. Sorry to add so much but I want this to be very clear. Try to use as little oil as possible. If you use vegetable oil use coconut first then olive and that's it. Overall don't drive yourself crazy with to many things about when you eat or before what or how many meals. Wiseal is correct about these things, but you are just starting out. Cut calories. As far as exercise goes with people telling you do 10 of these and those...get a weight set, download a weight program from the web do 3 or 4 days a week. Do chest/triceps day 1. Do back/biceps day 2. Do shoulders/legs day 3(or split into two days). Do this every week. As you become better you change it up, if you stick with it you can figure it out or I'll help you with it. You can start with just a few dumbells and a flat bench(relatively inexpensive). As you get more advanced with the diet and exercise you can look at when you eat your meals, which foods to eat first, meal size during the day, when the best time to exercise is, etc. Right now the key is to just get started, I guarantee you'll get results. Bottom line, less calories in then exerted equals weight loss. It's a very simple formula. You cut calories by eating less and eating foods that are low in calories. You use calories by exercising. Good Luck!!!
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