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664382 tn?1280914155

help loose weight

Hi I am 5'7 and weigh 90 kilos my doctor told me to loose 20 kilos, I feel so sluggish at the moment, I walk x3 a week but I am not out of breath< I take the dog she stops every second to sniff and what have you, My weight is still too high and I am not loosing, I would appreciate your input please anyone, as I want to feel great again, I have a big tummy always swollen my dr said it will go when I loose, top heavy, aswell, I will appreciate your views, I am in australia and found medhelp so helpful with other health issues. cheers.
4 Responses
579258 tn?1250652943
Hi prudent and welcome to the Weight Loss & Dieting community!  We're so glad you are here!  

One of the ways to begin losing weight is to track everything you eat as our weight loss efforts can be hampered if we are consuming too many calories.  If you're not familiar with journaling, perhaps this will help you understand the basics.  http://www.ranaesheart.com/2008/08/food-journal-short-and-simple.html  May I suggest you implement the weight tracker as you can enter your calories, weight and a host of other data and see it in graph form.  This helps us be accountable and visually see our progress.

Next, you mention that you are not out of breath and your dog stops every second.  With all due respect, I do not believe you are receiving the highest level of benefits from your exercise effort.  When walking, it should be at a pace that makes it slightly difficult to carry on a conversation; that is where you are receiving the cardio benefit of exercise.  It is also helpful to mix up your exercise, change it out every day or two.  This keeps your body in a state of muscle confusion, where your body does not know what to expect, and brings you the most benefits of each type of exercise.  I would highly suggest you begin the exercise tracker here on MedHelp as you can chart the exercise you are doing and it will again graph your progress.  

The members of this communtiy are very knowledgeable and are happy to provide information and support and get you losing.  If you elect, you can allow others to view the trackers, which will help us provide you with additional information as you move forward.

I did do a few calculations for you and based on 48 years old, 90 kilos (198.5 lbs), 5'7", female and a somewhat active lifestyle, you need 1,750 calories to Maintain your weight.  It takes a calorie deficit of 3,500 calories to lose 1 pound.  Therefore, if you want to lose 1 lb a week, you would subtract 500 calories a day leaving you with 1,250 calories a day.  With the exercise, you can add a few more calories and still lose weight.  May I suggest you begin with 1,400 calories, moderate exercise 3-5 times a week and see how you do.

Hope you'll keep in touch and let us know how you're doing.  Very best wishes .. you CAN do this!!!  

(((Hugs)))
Ranae





Here’s what I did and what I learned:

* You can’t care for anyone else until you learn how to care for yourself.

* You must forgive yourself and be as kind to yourself as you are to strangers.

* You must institute a lifestyle change; “diets” do not work long-term.

* You need and deserve the support of caring and supportive friends; An online support community is a wonderful place to find them.

* Yes, you must count calories. What goes in, minus the calories burned, equals your weight. I chose approximately 1,200 to 1,400 calories per day.

* Yes, you must exercise. You need this to be healthy and it builds self-esteem and helps you set and achieve goals.

* Persistence is the key. If you keep this up, you WILL lose weight.

* You do not have to deprive yourself, there are many healthy choices that will provide you with the flavors you are craving in a more calorie-conscious manner. (Example: 15 calorie pop sickles replace 150+ calorie ice cream, 140 calorie protein bars replace 350 calorie candy bars, grilled chicken and turkey replace deep fried chicken nuggets, etc)

* You will reach set points and you can fluctuate your calories up and/or down and change your exercise to keep your muscles in a state of confusion to get over those hurdles.

* You can eat foods you crave, in small increments, by implementing mindful eating.
664382 tn?1280914155
hello and thankyou very much for your time.  I read with great interest what you wrote,   I got abit confused on the profile and I know I missed alot out, not on purpose. Persistance is the key I did it before and lost alot of weight, got into a relationship and did'nt bother, the weight crept on and got harder to loose.
I will take on board everything you wrote and will go over it again tonight when I am home, I just needed some encourgement and input from someone else, I feel better to know I am alone in this weight battle, I will suceed.

Once again thanks for your time.
Warm regards,
Prudent
616227 tn?1251079998
Hey Prudent!

Know that you are in alone in this battle. We will be always here to help and support you all the way! So just get acquinted with the gang here and before you know you would have found yourslef some great motivational firends!

Participate in the forrum as often as you can and get connected!
579258 tn?1250652943
After you look over the information and your profile, please let us know if you have any questions; the members here are wonderfully helpful and can help you get the trackers, etc set up.  

You are among friends and you WILL succeed ... you have a wonderful "can do" attitude and it will take you far!

(((Hugs)))
Ranae
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