I have blood panels done every so many months. I did the TSH tests and I no longer have issues with my thyroid.
Yes, my 1200 calorie diet was calculated based on all mentioned above.
I do squats and lunges in all my gym classes, but it's just painful on both of my knees.
I have kettlebells, resistance bands and an exercise ball.
The very first thing I'd advise you to do is get some blood tests to see if you might have hypothyroidism. Ask for TSH, Free T3 and Free T4; don't settle for just TSH. Hypothyroidism can make losing weight seem nearly impossible and it also causes a lot of extra aches/pains.
Was your 1200 calorie diet determined via calculations based on height/weight/activity level/age? If not, you need to do that, as you may not be getting enough calories.
Strength training is very important for weight loss; can you do things like squats, lunges, etc? Those are also considered weight training, even though you're only using your own weight. There are also quite a few exercises that can be done using simple hand held weights. Start out low and work up. I'm in a program, in which my doctor wants me to choose 4 exercises involving weights and do 4 sets of 12 reps, just once/week.
You might also check into exercises with resistance bands and/or exercise ball.
Thank you for responding. Every Monday and Wednesday, I take "U-jam" and every Tuesday and Thursday, I take "Body Combat" Both classes are at 24 Hour Fitness. U-jam is a hip-hop class and Body Combat is a mixed martial arts class. They are group x classes and are great cardio that focus on HIIT (high intensity interval training). I used to take martial arts when I was in high school, so Body Combat and Turbo Kickboxing are right up my alley, next to any type of dance. I've always had a bad right knee due to Osgood Schlatter. Now my left knee is starting to act up due to knee effusion. Since I am older (33 yrs old), my joints, especially my knees, take the worst beating. I have gained almost 40 lbs since I have been sober (2 and a half years now). I know that the pain and suffering in my knees is due to the fact that I am heavier, so I am trying to drop weight . I have lost 10 lbs so far, but it's quite a struggle since I have to be really careful not to injure myself to the point where I won't even be able to work out. I have also changed my eating habits. I am on a 1200 calorie a day diet, and workout 4x a week, an hour each time. I did a little bit of strength training a couple of months ago, but since my knees have been acting up (the worst is when they are both hurting), it's been hard to lift any "extra" weight." I ice 2-3 times a day for 20 mins. and am about to start physical therapy for my knees and the rest of "me" since I suffer from chronic pain, mainly in my back. As far as diet is concerned, I have seen a dietician and consulted personal trainers at my gym as well. I use myfitnesspal and supertracker to manage my eating/calories and ratios of fat, carbs, and protein. i also use the moves app as a pedometer and bought a fitbit to track my activity. I know that it takes time, but I wonder if there is more that I can do.
Try doing some of the same dances you used to do, more times/week. Or look into some yoga. Yoga is excellent for toning/firming the entire body.