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Docs told me to lose weight, where do I start?
I need to lose weight. My BMI is higher than it should be and my blood pressure is up. I know that Im overweight and the doctors told me this. I need to lose weight but where do I start?
I dont want to just cut out all junk food straight away because I know i will crave it more and end up giving it in so I want to kind of cut out fast food, then snacks and so on.
Also I dont want to jump in doing 3 hours exercise or something I want to start off with slower exercise. Whats the best to lose weight on your stomach area?
If you can help, I would really appreciate it. x
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Ignore the person below me, they're clearly insensitive.
In order to cut out fast food, you always have to have the reminder of what will happen if you eat it. When someone suggests fast food, try to remind yourself that if you eat it, you will get back into the position you're in now & you want to be healthy. If you do happen to go a fast food place, they'll usually have salads on the menu nowadays, so you can try going for that & replacing a soda for a water. Do not eat anything greasy.
The same thing goes for chips, & snacks. Remind yourself what's going to happen & you should be fine. Drink water instead of soda. People will recommend diet soda but DO NOT drink it. Diet soda is a scam. It makes you think it is healthier than regular soda therefore making you buy & drink more which makes it just as unhealthy. Water will always be better for you.
When going to the grocery store, maybe have your mother or whoever buy you some fruits/vegetables that you like & will have no problem eating. I would suggest also getting those diet frozen dinners but I don't know how well those works & I'm not going to recommend them to you if I don't know how good they are. If you feel hungry & find yourself jumping to a chip or a cookie, go for an apple instead. You just need to have willpower.
I would usually say that if you do good during the week & keep to your diet to maybe pat yourself on the back a little & have a munchie. BUT, since you're starting out, that wouldn't be good because your self-control & will power will still be low.
As for exercise, try doing 30 mins a day & then increase it from there when you think you're well enough to do so. You should do some crunches or something. If they're not expensive (I'm not sure) maybe you could get an ablounge or something? You can find them at sporting goods store. I saw one at Dick's but from the way your dialect is, I'm gonna guess you're not from the US. So I'm not sure what stores you have where you are, but it's best to look & do a little research online.
Did your doctor suggest a nutritionist at all for you? Usually when people have trouble losing weight, their family doctor will suggest they see a nutritionist & will usually have a recommendation doctor that they'll send you to. Maybe talk to your doctor about that because a nutritionist can help you a whole better than we can. I really hope this helps & best of luck getting into shape & healthy. :)
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Liposuction.
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What I would suggest for food is portion control, rather than cutting stuff out altogether.
One thing that has worked for me is getting smaller dishes. It keeps the amount you're eating at once down. If you're still truly hungry, you can go back for seconds.
Don't cut out junk food altogether. If you love chocolate, like me, get a big bar of dark chocolate and break it into small squares. Make it so that after every dinner, you can have a small bit of chocolate. Dark rather than milk helps keep cravings under control, and it satisfies anything that crops up. Same goes for any other guilty pleasures. Parcel them up in small sandwich bags, and allow only that many to be eaten. If you're going to have fast food, sub in a salad instead of fries, and have a single patty burger instead of the double. Just don't eat fast food all the time.
Make sure you snack regularly. Small snacks, too. One of my favourites is about 10 almonds. You'd never think it would fill you, but it does if you eat before you get hungry.
As for exercise, there is no way to target one particular area.
Try walking places instead of driving or taking the bus. I live a half hour walk away from the downtown core of my city, so I walk wherever I go. Getting groceries (also helps with what you're buying... you have to be willing to carry it!), going to the drug store, anything. Just walk there.
If you can't do that, then a decent walk (half an hour or so) every day is a good idea. If you bring small hand weights (DO NOT use the strap on wrist or ankle weights... they cause stress on the joints), do bicep curls while you walk.
As you progress, try jogging for short spurts, then walking. Start at 30 seconds of jogging followed by 3 minutes of walking. I'm an asthmatic who has had struggles with weight in the past, so trust me when I say anyone can do it.
Make sure you get in some strength building exercise as well. Muscle burns more calories than fat, even at rest. Do some sit-ups or push-ups, as well as some squats. Start small. Even if you can only do one of each at first, it's something, right?
Good luck!
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Start like I did. Take short brisk walks around the block every evening. If you have children or dogs, go outside and play with them. Find an activity that gets your moving that you have always enjoyed and have some fun. Slowly, things will start to pick up for you. Good luck!
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