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1099201 tn?1338180918

weight loss starting.

How do I start  loosing weight gradually. Making minor changes. I need to loose at least 30 to 40 pounds..  I weight around 170. My aim is to get down around 145 ish.
thanks
3 Responses
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20925822 tn?1673682749
Hi shennigan, You can lose 30 pounds by eating fewer calories, consuming less processed food, increasing your consumption of protein and fiber, and drinking lots of water all day long, Do not skip a meal, eat fruits, and also do the exercises on the daily basis that also help in reducing your fat.
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649848 tn?1534633700
COMMUNITY LEADER
Hi shennigan.  Haven't seen you in a while.   Annie gave you some very good advice - less food, more exercise, etc.   Staying busy is very important, because, even if one isn't moving about a lot, having things to do, to occupy your time and keep your mind and hands busy is important because it helps us not concentrate on food (aka snacking).  

If you drink sodas, swap that for water - even diet soda isn't good for you.  

All that said, make sure your thyroid hormone levels are optimal for you and, also check with your doctor to be sure you don't have any other metabolic issues, such as insulin resistance, Type II Diabetes, etc.  
Helpful - 0
134578 tn?1716963197
Someone asked a similar question the other day, and here's what I wrote then. Others might write in as well with useful tips.

The simplistic formula for losing weight is to intake less and use up more. Less intake means less eating (especially carbs, empty calories, sweets, and excess food), and "use up" means activity and/or overt exercising.

It's not like you have to go to the gym to be active enough to use up the food you eat. If a person were to be always moving all day, never sitting or lying down except to sleep, they would doubtless lose weight (unless they eat more to go with the activity). But most people are limited (by their desk jobs and/or their stamina) in how much "moving all day" they can do. This is one reason people who want to lose weight add more overt exercise to their routine, such as going to a gym, or swimming, or doing a fitness routine. Among other benefits (and there are a lot of them, from being more clearheaded to having a healthier heart to getting a better metabolism) it helps them burn calories.

If someone can't build activity into their routine (even including simple changes like going from driving to work to walking to work, for example), but they want to lose weight, they really need to reduce their intake of sweets, sodas and junk. They would need to eat the most healthy foods only, and not snack at all, and watch the total amount, eating only moderately sized meals that don't feature a lot of carbs. Those changes can seem minor but can add up over time to a lot of weight loss. I've heard that if someone regularly drinks sugared soft drinks (one 12-ounce drink a day) and gives that up, they will lose 15 pounds in a year from the one change only.

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649848 tn?1534633700
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