Thank You, Doctor for your advice, i am determined to keep up with my weight loss. Just a bit discouraged at the moment. I have gone to cycling because it is alot easier on my legs. I was having burning sensitions in my calves after walking the miles that I was walking, and with cycling I seem to not have that trouble. I have very strong calves already. Needed to work my thighs more as well. I am doing weight crunches while I am on my back to tighten my core muscles, as well as working my ticeps and biceps with the weights. I do it for a good 15 mins, I will up it to 30 mins. Thank YOU again for your encouragement and advice.
First of all you should understand that a lot of patience and perseverance is indeed required in reshaping your body!
It is good that you are taking small and frequent meals. Also take care of what you eat and avoid any junk food, overeating, soft drinks.
Regular aerobic exercise is important in reducing weight as well as reversing any risk of developing heart disease. Most experts recommend 30-60 minutes of aerobic exercise three or four days a week, along with two or three days of weight-bearing, resistance exercise (such as weight lifting). This is sufficient to achieve satisfying results. You can exercise daily or on alternate days, depending on the availability of time.
Walking is one of the simplest aerobic exercises. You can vary the intensity to match your fitness level. Brisk walking, cycling, jogging, skipping, step aerobics, swimming and aerobic dance are the various other aerobic exercises which you can perform.
Besides your regime should also involve some toning exercises such as abdominal crunches and oblique crunches. You should include regular warm up and cool down exercises in your schedule.
However, any aerobic schedule should be started only after consulting a doctor or physiotherapist
Hope it helps!