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weight loss

I have been over weight all my life i breathe sharp and become easily out of breath is it that i only eat and drink things high in sugar that all my body wants i have decided to stop but need to know how will my body cope without the excess sugar it crave should i try to cut down until eating sweets is no more
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1340994 tn?1374193977
Be sure you start taking a prebiotic supplement every day.  Take it 30 minutes before a meal for best results.  

I know your body craves sugar, but it is making you sick and tired.  If you do stop sugar cold turkey, there will be a week of extreme exhaustion as the yeast in your body dies off.  Then you will start recovering.  What your body needs (but isn't telling you) is that you need lean meat the size of a deck of cards once a day and lots and lots of vegetables.  You should  consider the worth of anything you are going to eat.  If it is a starch, is there any nutritive value to it, or is it just empty calories?  A biscuit is just like eating fatty sugar, like a doughnut.  No need to eat it.  But a sweet potato has both carbs AND nutrition.  A regular potato is okay, but choose a small one.  What we have forgotten is that a healthy plate has two or three servings of vegetables and a small amount of other starch and a small amount of meat protein.  I don't care if some of your vegetables are canned, although look for cans that are BPA free.  I will send a link to an article about brands that are BPA free.  Fresh vegetables are great, and frozen are fine.  All offer a lot of nutrition, and raw and cooked vegetables should be the mainstay of your diet.  I think it's fine to use dressing, but just consider the amount of dressing you use if you want to lose weight.  

The first week you may not feel good, but then you will start picking up.  New habits are hard to make, but worthwhile.  Start a walking program and get out in the sunshine.  You can feel better.  
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649848 tn?1534633700
COMMUNITY LEADER
I forgot to mention that it's a good idea to keep a food diary, so you can see exactly what you're eating and how much.  This will tell what areas you need to cut back on, and what areas you need to increase.  

Keeping track of what goes into your mouth -- every bite and sip -- can be a real eye opener. MedHelp has a really good food diary that will also help count your calories and let you know how much protein, carbs, fat, sodium, etc you are taking in.
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649848 tn?1534633700
COMMUNITY LEADER
If you drink a lot of sodas, try exchanging just one/day with a glass of water or unsweetened tea.  If you keep doing this eventually, you will only be drinking water and unsweetened drinks.  Do the same with sweet foods; when you're craving sugar, try eating something with cinnamon or vanilla; both have a sweet flavor but won't flood your body with empty calories.  Try an apple with peanut butter for a snack.... yummy!!  Limit the peanut butter to only one serving, because it does contain a lot of fat, but that will help keep you satisfied.

If you're eating a lot high carb foods like white bread, white rice, pasta, potatoes, etc, start switching them to whole grain breads, pastas, brown rice, sweet potatoes.

When you fix your plate, fill 1/2 of it with veggies (no heavy cheesy sauces, etc), 1/4 with protein (meats, fish, chicken. etc) and the other 1/4 with brown rice, whole grain pasta, etc.  For snacks try the apple I mentioned above, whole grain crackers with cheese, a Greek yogurt, etc.  Instead of munching on candy or chips, keep a supply of cut up raw veggies and munch those instead.  Be sure to add in some healthy fats, such as avocados, olive oil, nuts, seeds, nut oils, such as sunflower oil, coconut oil, etc.

Always watch portion sizes and limit what you eat, to one serving.

In addition, you have to add some exercise to your daily routine.  Any activity that keeps you moving qualifies as exercise, whether it be cleaning house, doing yard work, yoga, swimming, walking... choose something you enjoy so you'll stick with it.  Or choose several things so you keep variety.

These are some guidelines; I wouldn't expect you to implement them all at once.  Often making small changes that we can stick to works better than trying to change everything at once, which  makes the whole process seem daunting.  You want this to be a lifestyle change; not just a "diet".

By implementing these changes, you can severely cut your risk of heart attack and diabetes.
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649848 tn?1534633700
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