To help you with your question, would you please state your height and weight (in kg and lbs.). Thank you.
my weight in 236 and 5 feet 8 in
Thank you for your weight and height. As you have stated, you are overweight. Do you eat salad? That is considered vegetables. You can loss weight without eating vegetables even though they are a benefit for nutrients and fiber. Increasing your physical activities will help you. Only need 1/2 hour a day and that can be broken up throughout the day. For example, park your car in the back of the parking lot and walk to the store. That will give you additional walking. The foods you eat should come from other the food groups multi-grains, fruits and dairy / meat. Portion control is important and here some general tips = ½ cup for all starches and vegetables; one piece of fruit or ½ cup of small fruits; 1 cup for low fat dairy products, and only 3oz of low fat meat or protein substitution a meal (only 6ozs total a day). To help eat less food pre meal, eat about 7-10 almonds, 20 minutes before lunch and dinner so you will feel full faster and not eat as much food. Do not be discouraged, weight loss can be a slow process but the slower you loss, the higher chance it will stay off. Think of this new way of eating as your new healthy lifestyle and not as a diet. That will help you to keep your weight off, help your blood sugar levels, and keep your body healthy. Hope this helps!
Great advice on eating and exercise!! To my understanding, 1/2 hour a day (or approximately 3-3.5 hours per week) of exercise is a weight maintenence level. In order to lose weight studies show you will need to both reduce caloric intake and exercise at least 4-5 hours per week.
I'VE TRIED SO HARD TO LOOSE THE WEIGHT AND EAT RIGHT, BUT IT SEEMS THAT I CAN'T GET IT IN MY HEAD TO DO RIGHT, BUT I KNOW FOR HEALTH REASON THAT I NEED TO DO IT ,I'M ALSO A LPN AND I KNOW BETTER, BUT I GET DISCOURAGE SO FAST THE I GIVE UP AND GO RIGHT BACK TO EATING WRONG, I DON'T KNOW IF I NEED THAT BIG PUSH OR WAIT UNTIL I REALLY GET SICK AND CAN'T MOVE BEFORE I GET MOTIVATED. I REALY NEED ENCOURAGEMENT. MY FOOD SUPPLY IS REALLY LIMITED BECAUSE I DON NOT LIKE VEGGIES OR FISH NO TYPE OF SEAFOOD NO BEANS AND I DON'T EAT ANYHTING GREEN BESIDES LETTUCE- I'VE TRIED TO SWALLOW THESE FOODS BUT JUST CAN'T GET THEM TO GO DOWN,I DRINK V-8 JUICE FOR MY VEGGIES. BUT IT SEEMS AS IF I HAD A MENU PUT IN FRONT OF ME ON WHAT TO EAT AND HOW TO EAT IT I CAN DO IT, I WILL FOLLOW IT BUT JUST DON'T KNOW WHAT TO EAT FOR MORNING,EVENING OR DINNER. SOMEBODY PLEASE HELP ME AND GIVE ME THE ENCOURAGE MENT TO MOTIVATE MYSELF.
Sometimes we cannot do it alone and need a friend or a support group. That’s ok. For example, Weight Watchers is based on a healthy diet and has great support to loss weight. Do walking with a friend (maybe during lunch at work) and the time will goes by quick. Join a gym, do yoga, or an exercise group, such as “Curves”, or do dance lessons. All these activities are with people. Have fun and enjoy so it becomes a life change.