I Need Some Ideas to Help Me Lose 100 Lbs

Updated on August 27, 2009
H.W. asks from Fountain Inn, SC
36 answers

i just asked a question a couple minutes ago and discovered that we can talk about anything on here soooo....i'm 22 years old. i'm pushin 300lbs..i NEED to lose weight. i'm not a big junk food eater. i love to eat grilled chicken, steaks, anything grilled really. salads are great but after a while it just seems like same ol same ol. i need some new ideas on meal plans. some sample menus you know? i dont know how to start exercising cause i've NEVER done it before. how do i get started with out overloading myself. please someone give me some ideas...i dont want to be fat anymore

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P.S.

answers from Macon on

I use a website that tells you how much fat, salt, carbohydrates, etc. you have consumned after you have entered in what you have eaten throughout the day on the website. There are a lot of recipes on the website. You can also find out how much exercise and how often each day. Talk with others who are also looking to lose some weight. Meal replacement bars and shakes are also available to help you to loose weight.
P. S

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S.A.

answers from Athens on

Have you tried the hungry girl website. It has lots of great advice and recipes.I think you can get some good recipes off of the weight watchers website too, even if you aren't a member. There are a TON of great websites.

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A.D.

answers from Atlanta on

I'm there with you. I'm in the process of changing my habits but I'll admit that I'm doing with the help of Adipex. I am an emotional eater so it's really helped me to start dealing with the triggers as the "need" to eat just isn't there anymore. Exercise is always one of the hardest things for me but once I start, I always feel so much better and even get to the point that I can't wait to go. I'm now waiting for that "can't wait" feeling to kick in again but I'm still forcing myself.

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J.J.

answers from Atlanta on

WOW H.! You've received a lot of advice! I didn't have a chance to read it all, so I apologize if some has already said this. I use this website: www.sparkpeople.com . It's like myspace for people who want to lose or maintain weight. It's completely free and it gives great info on weight loss - exercise and meal plans. When you create a profile they will actually calculate the amount of calories you'll need to comsume a day (and give you a meal plan if you want it) and how many you should burn a day to reach your goal. They have demo videos for workouts. They have articles, recipes and message boards for advice and encouragment. You MUST be dedicated! It is the only thing that worked for me. I was overweight my whole life and I lost about 60 lbs and I've manage to maintain it for about 6 months now.
Whatever you chose to do, I hope you find what works for you! Remember, you have to take care of yourself before you can take care of anyone else ;o)!!

1 mom found this helpful
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K.R.

answers from Sumter on

Hi H.,

I can relate to the way you are feeling. Although I only need to lose around 20 lbs, the feeling is the same, at least for me it is. Here is what I have been doing...I bought a treadmill so I can put it in front of the TV and walk on it instead of sitting on the couch. After about 2 weeks of walking and gradually increasing my endurance and speed, I added some jogging or running. I set a goal of not jogging any thing less then 2 miles a day. If I walk, it is no less then 4 miles a day. I also weight train with 5-12 lbs of free weights 3 times a week. If you have Time Warner cable, go to the Exercise on Demand section and have fun. They have all kinds of activities to do. Grilled chicken is good for you, but it depends on the type of steak you are eating and how much of it you eat. I stick with fresh fruit, green veggies, salads w/honey mustard dressing(yes full fat, I figure if I'm eating a salad I can have good dressing), chicken, lean cuts of meat and fish, brown rice and wheat pasta. I also watch how much sodium I intake and I never drink my calories...only water. I add a little fresh lemon juice to it. It is all about portion control. I allow myself one "fat day" a week where I eat whatever I want in moderation. Only weigh yourself once a week. Get someone to take your measurements so you can gage your results based on that and not your weight. GOOD LUCK!!

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K.L.

answers from Macon on

Weight Watchers is a great healthy way to lose the weight and having the support group really helps. Check for one in you area. If you don't want to do an organized plan, try writing down everything you put in your mouth. You may be surprised. Moms tend to munch off the kids plates for example. As far as exercise, start simple, take a walk. Depending on you fitness level, around the yard, then around the block and so forth. While you are running errands, park father away than normal. Dance in your living room to the radio with your kids. Goal should be 30 minutes of extra movement each day. Every little bit counts, so don't get discouraged just plan to do SOMETHING extra physical each day. Set small goals, like moving more or losing the first ten pounds. It is easier to stay motivated. Good Luck, You can do it.

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K.P.

answers from Atlanta on

Hi H.,

Good for you for setting a goal!!
Where do you live?
I have a great weight loss line that I sell, it's fabulous, natural and safe. I can give you some information and even some samples of the protein shakes that are vegan and use pea protein to try. You would replace 1 or 2 meals with the shakes, then there is a detox tea that helps cleanse your liver, some chews that you eat when you want to snack, an energy fizz drink instead of having a soda - this product is awesome and increases your energy and cuts your appetite so it will help you get in the mood to exercise! I am an Occupational Therapist so may also be able to help with exercises or some ideas. I would start with walking but would need to know what you have done in the past and what you enjoy doing.
Let me know if you want my help or for me to contact you. I know you will get good results with these products!
K.

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M.

answers from Atlanta on

try getting up early and taking a walk, cut out as much dairy products and no eating or drinking after 7pm and in bed by 10pm.

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V.S.

answers from Atlanta on

You might check out www.oa.org. They are less about which foods to eat (I'm sure you'll have no shortage of good advice on that) and more about how to want to stop eating. It's not for everyone, but it's a valuable resource to know about in case you decide it's for you. Best of luck!

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S.N.

answers from Atlanta on

Hi H.,

First, I admire you for wanting to lose 100 pounds!!! My first suggestion to is make an appointment for a complete physical with your doctor to make sure there is nothing medically wrong with you that could be causing your weight problem. Secondly, ask your doctor what the best way is for you to lose the weight. I bet the doctor will say - diet and exercise.
Good luck!
S.

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D.L.

answers from Myrtle Beach on

Ok now that you have said that you are not comfortable with yourself that explains the problem you have with your children. Children can sense when you are not confident and they take advantage of that. You are going to have to let them know you are in charge no matter how bad you feel about your weight. Children only do what you let them and what you have taught them. You cant give in- you have to be CONSISTENT all the time. We have 5 children which includes a set of twins. We use a cheap plastic fly swatter thats shaped like a hand. Our children know that when we get the fly swatter we mean business. You cant let them play with it but you have to use it after you have told them something once and they dont listen. With some children it takes more than time out. Especially with you being a single mother. We used time out up until the twins turned one then we started with the fly swatter. As far as your weight...walking, walking, walking will get you started. After you start to walk at least 30 minutes per day you will see some results then you can go online to get some other tips about exercises that will target the areas you are trying to trim. I have had weight issues since I had my twins and it hasnt been easy but you need to try to get some of it off cause it can cause many other health problems. Good luck & God Bless!

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J.B.

answers from Atlanta on

You should give Weight Watchers a try. I've lost a lot of weight through them, and a friend of mine lost over 100 lbs. The two approaches I've found that work best are regular Weight Watchers and their CORE plan -which is basically not eating a bunch of starches and refined foods. Drink TONS of water and get exercise. While you're at your heaviest and not in top shape, start walking a few miles a day at least 4 times per week. Up that mileage and also swim at an indoor pool if you can (keeps tension off of bones and joints). Biking is also a great exercise. As you lose, up your walking mileage and add more intense exercise. Start working out with weights or resistance bands (you can find all of this stuff pretty cheaply at Target or WalMart or join your local YMCA). Remember, weight loss basically boils down to burning up more calories than you are eating on a daily basis!

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N.H.

answers from Atlanta on

Just start by walking every day or night. Not just a block, a real walk. Wake up around 7 (before it's hot), put on some comfortable shoes and clothes, and drink 1 or 2 cups of water. Then head out, and walk. Walk anywhere. Don't try to tackle big hills, just do something simple. Walk slow or walk fast... just walk for at least 30 minutes minimum.

Go home and drink more water. Try to limit your steaks and breads and sugars, but eat what you want with smaller portions... cut everything in half. If you normally eat a bag of chips and a box of mac & cheese and a soda for snack, just eat half or half or a half (1/4) of the bag, half the box of mac & cheese, and water for snack. You may still be hungry, but the less you eat, the smaller your stomach will shrink. Yes people, the stomach can actually stretch or shrink depending on how much or little you eat. After about 4 or 5 days, you're stomach will not be able to hold as much food as is does now and you'll get fuller faster.

Then go for another walk the next morning. Every 2 or 3 days, increase the time you walk or increase the difficulty of the walk. Walk every day. Eventually you can start exercising to get better results.

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D.T.

answers from Atlanta on

I started losing weight by taking all my favorite meals and making them healthier. Substituting ground turkey for ground beef, low fat cheese instead of regular, and low cal everything else. Make sure you read the labels and compare. Often times things that are low fat have a higher amount of calories than normal or the amount of fat saved doesn't warrant the increased price. Also compare brands, sometimes the same item will have less calories if it is a different brand. For a while try to cut all sweets out completely, even ones with sugar substitutes. I found the longer I went without sweet foods the less I craved them and then I could gradually add them back into my diet without losing control. Make sure you eat whole grains whenever possible. White bread is as good for you as eating a candy bar. And make sure it says whole grain, wheat bread is no better for you than white unless it is whole grain wheat. If possible visit a nutritionist, they can help you learn how to balance protein and carbs which is very important to help you stay full and regulate your blood sugar. As for exercise you need to to cardio and strength training. If you have a netflix account you can get a lot from them so you can find out what you like. Try to do both about 2-3 times a week. The Gilad quick fit system is also good http://www.bodiesinmotionwithgilad.com/the_quick_fit_syst... . You will need to invest in 3 and 5 pound dumbbells to start with. Don't try to change everything at once. Gradual changes are easier to deal with. Don't feel bad if you slack of some weeks, everyone does, just try to stay in a routine as much as possible. Drink tons of water. Based on your body weight you should drink about 150 ounces a day. I know that sounds like a lot but just start to gradually increase the amount you drink until you get there, It gets easier as your body and mind get used to the increased fluid intake. Good luck. You are starting young so it is easier to change your habits and lose the weight. I will share with you what I wished someone told me. You're fat, lose it now because it just gets harder with each year you add to your life. Oh, and don't worry if you don't see a significant weight loss for a while. As you start to exercise you will build muscle which weighs more than fat so you may not lose anything at first and may actually gain a little. If you stick with a healthy diet and exercise routine you should start to drop the pounds fairly steadily after a while.

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D.H.

answers from Atlanta on

Eat often, and have snacks. Raw almonds are great for snacks. I would eat a low carb diet. It's awesome, you just posted what you love and you can still eat it. Eat your meat and your veggies. Eat berries which are low in carbs. I always kept raw almonds in a baggie in my purse. Always had them with me. Easy to lose weight this way...and you feel great! As you get closer to your goal weight, start adding more whole grains back in your diet. No processed foods!

Walking is all you need to do...don't overdo it.

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J.D.

answers from Atlanta on

Hey! Good for you! There are so many ways to lose weight, but sticking with one and adding exercise gradually will pay off! I tried Weight Watchers, calories and fat counting, but until I tried Atkins, nothing worked very well, even with intense working out.

Check out their website -- they make it easy to plan your week's eating, and I've really started enjoying "anticipating" my next yummy meal:) Finally lost around 20 lbs in 2 mos without working out yet. Wish me luck getting into that habit again!

http://www.atkins.com/low-carb-meal-planner.aspx

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A.H.

answers from Atlanta on

H.,

I will share that I had tremendous success with Herbalife's ShapeWorks. I was a very emotional eater, and had a hard time admitting what I was trully eating during a day. I also was not very good at planning, and making menus. This program was extremely easy (after the 1st week). I had 2 shakes per day, and one sensible dinner (whatever I was fixing for the family is what I had). I also took the nutritional support products and felt amazing. I lost a total of approx. 40 pounds, but more than that, I went from a size 16 to an 8. I didn't include exercise until I had dropped to a size 12. Good luck in whatever you decide to do.

Angie H.

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J.T.

answers from Columbia on

Hi H.,
I say it's definitely important to talk with your doctor, but there is an awesome website that I came across last year. It's free and has AWESOME exercise demos and gives you a way to track your eating, calories, exercise, etc. It will even provide a meal plan based on your goals, and you can look up recipes and stuff, too. The site is www.sparkpeople.com. Check it out! It's the ONLY thing I've ever tried that worked for me for weight loss. As a matter of fact, I just had my second child and am getting ready to get back on there to lose this extra weight. Good luck-you can do it!!

J.

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V.E.

answers from Atlanta on

Weight watchers have many recipes and menu ideas. I have no interest in WW so this is not acommercial for them. Curves has a good, affordable exercise program if you want something organized and it's only for women. YOu could start out walking 15 minutes morning and evening and build up to 30 minutes . V.

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L.H.

answers from Atlanta on

Hi H.,

It seems that so many people with responses feel your pain and that is one great thing about the Mama Source site. Being able to share your pain is a good start for a stress reliever. A body that is overly stressed can not manage its weight. Unfortunately, none of those responses have the true answer for you. Although, you have to appreciate the supportive efforts.

I am a 41 year old single mom of 5 wonderful children ages (13,9,8,6,4). I weigh in at 115 soaking wet and have known how to manage this type of body composition for some time now. I can teach you how to do this and maintain your freedom from fat for the rest of your life with ease. You have already made the choice to do something about your disposition and I give you props. Many people do not understand that that first step is the hardest. There are several reasons that the fat doesn't want to dissappear even though you are monitoring your diet. I can make you aware of those reasons. If you would really like some help, you may call me. You may also E-mail me for literature at [email protected]____.com.

Sincerely,

L. Hawkins
Stone Soup on Assignment/Community Outreach
###-###-####

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R.L.

answers from Charleston on

Two things I would recommend are; 1. Replace your liquid intake with water. Sodas have an enormous amount of calories. Unsweetened Ice Tea would be good too.
2.Get a pedometer. Put it on when you first get out of bed. Set a goal of how many steps you want to walk a day. 10,000 steps a day is recommended which I rarely achieve but I do get 5000-6000 steps a day. You can pick up lots of steps just by making an effort in your housework etc. and having a scheduled walk every day either morning or evening.

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T.K.

answers from Atlanta on

Hey H.,

I want to first say that this takes alot of courage to take the step you are wanting to take. I myself haven't struggled with weight problems but my family has. My sister has has battled this issue for years and has been diagnosed with a throid disorder. She has excersided for years and to no avail not loosing much weight. She just came across an article in Good House Keeping by Jillian Michaels (weight trainer from the Biggest Loser) and she had several eating plans and reasons why women have a hard time loosing weight. She talks about how eating the right foods will help boost your metabolism along with excersie. I encourage you to check out her website below and see if you can get some tips on the best plan for you.

http://www.jillianmichaels.com/publicsite/funnel/v2/index...

Best of luck,
T.
Mom to a precious 8 month old boy

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M.B.

answers from Athens on

I read most of both questions, and it seems you are at loose ends. Maybe you should incorporate some exercise with your children and it will help them have a better dispositon. Have a certain time of day to go for a walk if that is possible? They may just need more structure in their little lives, could be bored and being rambunctious and fighting is the only way they know how to entertain themselves? You can also make exercise a fun activity to share with them by doing it together, not just walking outside, but you could march, dance to music. This will help you and it will give them a structured but fun way of learning to exercies early. Sounds like you like to eat healthy, but I agree sticking to just the healthy stuff is boring, I could stand to loose some weight also. Just bought myself a used Recumbent Stationary Bike, and I'm doing my best to use it everyday. I have problems with my feet, so I am hoping this type exercise will help motivate me, so far so good.

Best of wishes - hang in there!

M.

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T.L.

answers from Savannah on

Hi. I was told to drink a full glass of water before eating anything and then eat slowly. It takes the body 20 minutes to realize you just ate something. If you eat fast then you could have already overeaten before your body realizes that you even ate the first bite. Make sure you check with your dr first. A friend of mine went to see her dr and she gave her a program to use that fit her body and lifestyle. She's lost almost 40 pounds now. Good luck

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J.R.

answers from Atlanta on

Hi H.!

I agree with all those that recommend that you start with your Dr. to ensure you begin losing weight in the most safe and effective way for you personally.

Having said that, if your doctor feels a reduced-calorie diet is safe for you (I try to do no more than 800-1200/day - this is based on my height and my weight goal...) I highly recommend www.hungry-girl.com. There are recipes and great info for what to eat and what not to, in order to stay within your low-cal diet. In the cookbook "200 under 200" I have found all the things I love ('cheescake brownies', 'cheeseburgers', 'quesadillas' etc. all made with healthy alternatives to the standard ingredients) and they are all quick/easy to make and under 200 cals. There are recipe ideas for every meal of the day including snacks so you can eat 4-6 meals a day!

In addition to the food, walking is a good (and free!)way to start exercising and then I would work up to running once you get to a point that you feel you can do it. This is the hardest part, I just had to keep telling myself it was worth it to get up so early!! Once you do it for a while, it finally becomes habit and a natural part of your life.

I wish you the best of luck!!! You can do it!!!

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J.F.

answers from Macon on

Depends on your family background, are they overweight? 30 minutes walking helps, bicycle 30 min.

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S.G.

answers from Augusta on

H. I think you are taking the first step by deciding you want to make a change. As for starting to exercise I have two suggestions one would be you could try to do something on your own like maybe start off by just walking (I wouldn't be concerned about distance but time maybe start off walking for 5 or 10 minutes and then slowly increase your time)or you could get a membership at a gym and they usually have a trainer onsite that will help you determine with an exercise plan like maybe getting on the treadmill or stationary bike. Some people like to try the different dieting options like pills or eat certain premade meals, but if you learn how to make your own healthy meals I think this would be more benefical for you and your family. Maybe look online for healthy recipes that include the foods you like to eat. I hope you have a good support team because that would really help especially on those days when you just don't feel like exercising. I hope I gave you something that you can use and I wish you the best of luck!

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B.W.

answers from Myrtle Beach on

My good friend and neighbor lost about 200 lbs over the past 3 years. His recipie is simple. Eat less, move more. :) He started out just walking to work (he lives less than a mile away) and cutting his portions WAY back, trying to select healthier options. It was hard for him, but he found he was getting more energy as he lost weight, things were easier to do, etc. He started biking and would ride everywhere, sometimes even the 6 miles into town and then 6 back! Now he is fit, trim, and muscular. I was amazed! He works out some everyday, even if it's just a run. And he still eats properly and watches it close. It takes that willpower to stick to a proper diet and get out there and move even when you don't want to. So, I'd recommend someone to keep you accountable. Keeping a food diary can really help you "see" better what you are eating.

On the other hand my other neighbor is also huge and has been trying for years to lose weight. It never works because he trys whatever fad diet is going around and doesn't get out and exercise. I still see him sitting down with 2 hamburgers and handfuls of chips, but a diet soda. <sigh> The diet soda isn't going to work a miracle.

So, eat less, move more. Pretty much works every time. You'll feel better when the weight starts to come off. It won't be easy, but absolutely worth it!

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W.M.

answers from Columbia on

Hi H. W,
First, go to your physician and make sure you are cleared for exercise/physical activity. After you do that, find a Zumba class. I promise you, you will enjoy every minute of the class. It is a party! I love it. It is exercise in disguise.

You have to keep in mind, that you have to try to maintain balance...you have to eat healthier, engage in physical activity daily, and manage your stress. Eat at least three different colors of vegetables daily. A salad only counts as one. Exercise everyday. You can do aerobics everyday. Anaerobics or strength training should be at least every other day. You have to have a day of rest between strength training exercises to reduce your risk of strains and sprains. You need to find at least 2 to 3 ways you like to relax yourself. You should choose methods that do not include any food. Any exercise related way of managing stress such as a brisk walk is a double benefit.

Exercise has always been a challenge to me. I will start out good, but become bored easy. So, I began incorporating different types of movement arts in my routine such as bellydancing and Zumba.

I hope this helps!

Wendymarquette

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K.P.

answers from Atlanta on

Walking is the best way to start excercising. At least 30 minutes of cardio a day is a good start. Once you are consistant with that I would start looking at researching heart rate as that matters with your work out and burning more fat vs sugars depending on heart rate. The golden rule is if you are burning more calories than you are taking in then you will loose weight. The fun part is figuring out what you are burning. Google it. There are ways to figure it out.

Talking to a nutritionist is always helpful as well but after consistant excercise and a healthy diet if you are still gaining weight it could be something else for example, your thyroid and you should consult with your doctor.

Regards,
K.

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R.J.

answers from Columbia on

I know your pain and my best suggestion is Sparkpeople.com.

I'm joy8269 on there so you can look me up on there and message me.

~R.

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C.E.

answers from Lexington on

Hey H. im in the fitnees field u need to start off with a multi vitamin ? Then u need to drink water and eat 6 small meals a day instead of 3 !!! It has worked for my clients lots of chicken tuna..
Almonds unsalted ..good luck u can do it ...its mind over matter!!!!

E.M.

answers from Atlanta on

you can start by walking every day for about 20 minutes that should help you out

K.B.

answers from Spartanburg on

The advice is great. Adding small things one at a time keeps it from being overwhealming. I like using a pedometer. Wear it to see how many steps you are doing now and then add a reasonable amount to it each day. Even if it is just 100 more steps a day till you get to your target. I used the Shaklee Cinch program too as I could not keep track of things well and did not want to get caught on the diet yo yo. It helps me keep a good metabolism (part of the diet yo yo thing) and is very healthy for me. I lost fat and not muscle and the inches came off a lot faster because of it. My hubby is doing it now and has about 100 pounds to loose. We did/are about 5-6 pounds off a week. It is nice and steady and even if we stop doing it to travel or something (like when we went camping this summer)we did not gain a thing. If you want to see what that is about you can go to... www.cinchplan.com/takecontrol.
Get yourself a good support group. Take before pictures and measure yourself so you can chart your progress. This can be so very encouraging. Share with all of us how you are doing and we will all encourage you and give you pep talks when you need it. Don't hesitate to send me a personal messege any tie you need an ata boy or some encouragement. It can be tough to get started but you will be so blessed emotionaly and by better health! I wish you all the best!

To your health and successful weight loss!

K.

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K.C.

answers from Columbia on

When I really wanted to lose some weight I went to my doctor and she refered me to a nutritionist. She gave me very simple guidelines to follow that worked like a champ. I had to keep a diary of my food intake for a couple weeks before I saw her and she pointed out the small things I couldn't see that were causing me to keep weight on because I really eat rather healthy foods. Basically, it is staying under 1800 calories a day and under 30-40 carbs each meal while eating four small meals a day, every 3 to 4 hours. Also, the carbs can not be from any source where the sugar grams are higher than half the number of carbs. Also, walking is a great way to start getting fit, it doesn't require a gym membership and is low impact.

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