What sort of work out and diet should she be on? She doesn't eat that much (that I know of) and just really doesn't exercise that much beyond walking around her college campus to get from place to place. What would you recommend? I don't want her to overdo it and hurt herself, but I don't want her to die of a heart attack at age 25 either :(
What's the best way for a very overweight person to kick off a weight-loss routine?
Walking is a fabulous way to exercise. Make it a goal to walk a couple of blocks every day. If she doesn't eat much, then maybe it's what she's eating. Cut out the calories slowly with dry cereal instead of chips (low cal and tastes good, plus it has vitamins and minerals... yay), lower fat milk, zero calorie soda (I find that the flavored sparkling water, if you find the right brand, is Really good, or you can get bottled water and those zero calorie flavor packs).
Identify the calories and find a way to replace them.
Walk. Every day. Even when you don't want to. Especially when you don't want to.
My mother recently lost over half of her body weight in under two years. She weighed over four hundred pounds, and she now weighs two hundred. She didn't take pills, get an operation, or join a fad club. She walked. And she changed what she ate.
Best of luck.
Edit: as for not eating that much, I gained ten pounds. Know what it was from? Took me forever to figure out, but it was from six months of using cream in my coffee instead of two percent milk. So much for my little morning luxury.
Reply:has your sister ever seen a counselor or therapist? if she hasn't, you may want to encourage her to speak with someone beforehand, to determine if she has some form emotional attachment to eating.
If you feel that this may be an issue in her life, it wouldn't hurt to investigate this website which provides some great articles that address the failure rates of diets, as well as the flawed psyche of an individual who struggles with an eating disorder.
http://www.nedic.ca/knowthefacts/foodwei...
Reply:I gained 30 unwanted pounds after I got married and used "common sense" to try to lose it. Trouble was, I had NO idea what I should have been eating. I went to a dietitian who told me what I DID need to eat along with what I shouldn't. She figured up a plan based on my height, weight, eating habits and level of activity.
I spent $110 and everyone thought I was nuts, but it worked well for me. I've seen people spend much more hopping from one fad diet to the next. There is so much conflicting information out there that it's best to get a personal, professional opinion, IMO.
Reply:WALK. A lot. Miles a day. Up stairs. Through neighborhoods, Around the track, Do this everyday and try to speed up your pace each day. Record the time you spend walking or better yet buy a pedometer (thing you put in your pocket to record how far you walk) also, drink lots of water and cut out all drinks with any sugar in them. Good Luck.
Reply:taking the stairs instead of the elevators
Reply:Simplest start - go walking more.
It is easy, cheap and doable.
25 to 30 minutes a day, 5 days a week.
Also, if you can, cycle around, take the stairs when you can.
I also have the 'solve stress with food' issue - and it`s hard.
However, after two weeks of regular walks, i already feel better :D.
It might help to have a hobby like digital nature photography, so you will have a purpose to go for a walk.
(Or city photography - depending on where you are)
I have found out that that helps too.. as i go out more, armed with my camera - and managed to make some very stunning pics in the process of losing weight .. ideal, ain`t it ;)
Feel free to contact me if you want to know more - or want to see the swan photo`s i`m so proud of :)
Reply:Ok, Your sister first needs to work out what weight she should be roughly. Remember the Body Mass Index (BMI), the measurement of heaight and weight is only a guide, not some thing that needs to be rigidly attained and stuck to. It is completely dependant on body type and what sort of foods cause your sister to put on weight or lose weight.
Your sister should start an accurate food diary and weekly weighing sessions for about 3 months. This will give her some idea of what causes her to gain or lose weight. Weighing more frequently can cause some people to become depressed as the weight can vary over a day.
She should start slowly. Ideally, if she can do it, an aquerobics class. These are 10 times more effective than gym workouts because the water aids the body and actually can make you work harder. One class a week for a month building up to 3 a week, if she can. She should go and see her Family Doctor first though, to make sure she has no health problems before starting to exercise or these could be exacerbated, if she has any.
As for diet. There are a couple of definate do's. She must have about 30gms of fat in her diet every day to help her break down the proteins in her diet. If she doesn't her body will not be able to break down the proteins and will start to break down the muscle. This fat can be in any form, from butter/margarine to cream. it's a matter of juggling the amount to what she is going to eat. If she's eating out one evening, she might need to save her fat allowance for this, otherwise, she should spread it throughout the day.
The other do, is beware of too much of anything, Pasta can be a demon for some overweight people. They believe that Pasta will fill them up and is a good thing to eat. The problem is that in some people, especially, those who are overweight, it can also sit, unwanted on the hips and thighs. The same thing goes for fruits and vegetables. 5 a day in any combination is great. Some fruits and vegetables are more likely to cause weight gain than loss though and these need to be worked through using the food diary.
Once you sister has completed her diary and recorded her weekly weights in the diary, for three months she will have a better understanding of what helps her lose or gain weight. Go with some of the common sense stuff too but do not be too rigid.
I hope this helps you
Reply:when you get a good answer msg me too haha lol. i have a hard time gettin motivated to. i am only slightly overweight but still have a hard time getting going
Reply:Exercise everyday like jogging around the block
Skip meals. Eat 2 times per day than 3 times per day
Dont eat until you're full
Eat fruits at night if your hungry.
Drinks lots of water and stop all the fast food and chocolate.
I found this on this website. There are more tips and info.
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