ive got asthma and lately ive noticed my clothes dont fit me like they use to, i need an easy way to loose at least 15-20lbs b4 winter comes, whats the best way to go about this/
I would recommend brisk walking around 30km a week, if its not too bothersome for your asthma, please also try & split your meals spread over 4-5 times in moderate quantities. Walking will help the metabolism of the food.
If possible please see a dietician for more accurate advice, I tried the therapy that I have penned down, it worked for me.
Take care, please.
I wish you luck with that one! I have all my life been a tiny little skinny thing, but when I quit smoking 7 years ago, I gained almost 30 pounds, & cannot lose it no matter what I try. I'm not over the BMI index, it just makes me uncomforatable about myself. I eat right, small portions 4 times a day (if I can eat that much). I walk a mile every morning, & 1/2 every evening. Having a dog gives me that incentive or my pain would just not allow it be cause I would give in. At 150lb , & 5' 3", you are just over the BMI index of average to a little overweight. I think if you work hard at it you can probably lose it. Not everyone is like me thank goodness! ha! I wish you well, & if you find a magic potion let me know! ...
Stretches seem to help a lot, as it helps exercise your upper body more than just walking. I walk and do stretchs, so I get a better workout. You can ask your doctor for some-or probably find some online. My problem with eating small meals is that I'm taking in too many calories a day, as I always feel hungry. My doc lets me get away with weighing a little bit, as muscles take up less weight than fat but weigh more. So my doctor looks at my muscle tone and lets me go. One thing about upper body stretches, you can do those while lying on the floor or sitting. Good luck-I much preferred the old index that also took in account bone mass, age, and pregnancies. I'm small boned-but old. You can write personal question if you want to talk more
At 5'3" and 150lbs you are in the overweight category with a BMI of 26.6. Overweight is 25-29.9 so you are just a bit over, not too bad. Normal is 18.5 to 24.9. You also have to take in account your frame. If you are large framed, you need to be at the heavier end. If you lose 10lbs that will put you at 24.8 so you dont need to lose as much as you thought to put you in the normal category. If you can walk some, it would help. If you are unable to exercise at all, the only way to lose is to cut calories. One of the best ways is to reduce the sugar and foods made from white refined flour so cut out soda pops, sweetened drinks, potatoes, white rice, white flour, corn, pasta, breads-all the foods that are starchy because starch breaks down into sugar. Whole grains are good for you but in limited amounts. Most people lose with a high protein, low carb diet. Limit fruits and fruit juices just for awhile. They are good for you but they are carbs and will make you gain weight.
After you lose, you can try to introduce them in slowly. It shouldnt take too long to lose 10lbs. Shoot for 1-2lbs per week to lose. That is a healthy rate of loss.
DzooBaby is right on again! Great advice for you to follow, Eve!
There's a multitude of recipes in the library or online that you can use. It's easier to lose weight with variety that you like to eat & that you find satisfying.
I'd also like to add NOT to use Aspartame or drink diet soda pop. They tend to cause people to actually gain weight! Drink lots of water (NO calories! LOL)
Exercise~~get moving gurl! Little movements will add up over time. Start slowly & then try to increase every week. Use the stairs instead of the elevator or escalator. Park farther away so you have to walk farther to the store. Take the dog out for lots of walks. You'll be getting fresh air as well as endorphins~~these will help you to feel better & less stressed. Try not to sit too long on the couch. Lounge on the floor while watching TV & doing exercises at the same time. When going to work on the subway, stand~~give your seat to someone else. Try to think of your daily activities & how you can easily incorportate change into your routine. Once you start changing your habits, you'll find it easier to do the next time & then the next...
Don't buy "junk food". When you don't have it in your house, you'll be less tempted to eat it. Buy raw veggies to snack on like celery, cucumbers, peppers, carrots, radishes, etc. Have them handy & ready to eat in your fridge. Try to be aware of everything that you put into your mouth; wonder about how many calories it contains. Many people write down what they ingest every day in a journal. Use smaller dinner plates, place smaller portions on the plates. Don't cook too much food that may tempt you to "finish it" instead of saving it as leftovers. Watch that you don't eat your kids food that they didn't finish instead of saving it or throwing it out. Try to avoid gravies & sauces & ice cream. Buy a weigh scale & try to weigh yourself at least once a week.
Visualize how great you'll soon look when you achieve your weight loss goal Eve!
Focus on your goals. You are strong~~~YOU CAN DO IT! Place notes around your house or desk with your goal written on them & then read these notes several times a day. Encourage your family to support you. Can your hubby stand to lose a few pounds too? Perhaps he'll accompany you on your walks. This way you'll both have some extra "togetherness" time. :)
Keep moving. Keep dancing. Keep walking. Keep running. Whatever you have to do, figure out what you'd like to do & then start.The time is now!
EVE, YOU CAN DO IT!
All the best to you & your health, Eve! from Wendy :)
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