rickalamos
New member
This is advice for someone over 55 and over 300 lbs who may have a heart condition.
The advice is to reduce your weight immediately!
This is how:
1. Keep an accurate diary of caloric intake.
Learn how to track calories, its not that hard. Simplify your menu if you are just starting out. You have to know how many calories you are putting in your system.
2. Keep daily calories between 1200 and 1800 a day.
If you start feeling uncomfortably weak, you need to eat more. In order to get by on a minimum of calories, you have to eat nutritious meals, especially vegetables. It may make sense to make your evening meal your largest so you don't wake up in the middle of the night hungry. If you start to plateau and stop losing weight, go to a 5 day on, 2 day off cycle. Like 5 X 1200 + 2 X 2000. Doing this can restart your metabolism again. Don't skip meals. Limit your meals to 600 calories, 500 calories if you want 100 calorie between-meal snacks.
3. Put off strenuous exercise.
One reason why we overeat is because of our appetite. If you are going to be on a diet for any length of time, like months, a year, the first thing you want to accomplish is to reduce your appetite. It doesn't take long for the body to adjust to reduced intake. If you start your diet going gung-ho on the exercise route, it could increase your appetite and make the going very hard, if not impossible. It is a lot more convenient to eat less than to try to burn it off. Healthy people get lots of exercise to stay fit. Morbidly obese people need to get healthy by losing weight. When you lose 40 or 50 pounds you will feel like getting out and getting more exercise. There will be time for that.
4. Think about your stress level.
It's hard to starve stress. It is a major reason we overeat, which leads to more stress. Think about your own stress and what you might be able to do about it. The most important thing about stress is being able to identify when it is affecting us. If we see ourselves in stressful situations we can be careful by avoiding food items we might end up bingeing on.
5. Realize you are different and adjustments may have to be made.
6. Think about after you lose the weight, how you will keep it off. People don't necessarily gain the weight back because they lost it too fast. They do gain it back when they retreat to their old ways of not caring what they put in their bodies.
Here's a recap:
Record your food calories accurately.
Reduce calories to 1200 to 1800 a day.
Don't skip meals.
Don't start strenuous exercise.
Reduce your appetite.
Diet on for 5 days, off for 2 days to keep your metabolism primed.
Know your stress levels.
Add moderate exercise when you feel like it.
You lose weight when you burn more calories than you take in.
You burn more calories standing up than sitting down. This is a good reason to prepare your own meals and wash your own dishes.
Stretching exercises will make you feel better.
As you lose excess weight you will sleep better.
The microwave can be your best friend especially with frozen vegetables. It is OK to eat a whole 12oz. bag of vegetables with a meal.
The advice is to reduce your weight immediately!
This is how:
1. Keep an accurate diary of caloric intake.
Learn how to track calories, its not that hard. Simplify your menu if you are just starting out. You have to know how many calories you are putting in your system.
2. Keep daily calories between 1200 and 1800 a day.
If you start feeling uncomfortably weak, you need to eat more. In order to get by on a minimum of calories, you have to eat nutritious meals, especially vegetables. It may make sense to make your evening meal your largest so you don't wake up in the middle of the night hungry. If you start to plateau and stop losing weight, go to a 5 day on, 2 day off cycle. Like 5 X 1200 + 2 X 2000. Doing this can restart your metabolism again. Don't skip meals. Limit your meals to 600 calories, 500 calories if you want 100 calorie between-meal snacks.
3. Put off strenuous exercise.
One reason why we overeat is because of our appetite. If you are going to be on a diet for any length of time, like months, a year, the first thing you want to accomplish is to reduce your appetite. It doesn't take long for the body to adjust to reduced intake. If you start your diet going gung-ho on the exercise route, it could increase your appetite and make the going very hard, if not impossible. It is a lot more convenient to eat less than to try to burn it off. Healthy people get lots of exercise to stay fit. Morbidly obese people need to get healthy by losing weight. When you lose 40 or 50 pounds you will feel like getting out and getting more exercise. There will be time for that.
4. Think about your stress level.
It's hard to starve stress. It is a major reason we overeat, which leads to more stress. Think about your own stress and what you might be able to do about it. The most important thing about stress is being able to identify when it is affecting us. If we see ourselves in stressful situations we can be careful by avoiding food items we might end up bingeing on.
5. Realize you are different and adjustments may have to be made.
6. Think about after you lose the weight, how you will keep it off. People don't necessarily gain the weight back because they lost it too fast. They do gain it back when they retreat to their old ways of not caring what they put in their bodies.
Here's a recap:
Record your food calories accurately.
Reduce calories to 1200 to 1800 a day.
Don't skip meals.
Don't start strenuous exercise.
Reduce your appetite.
Diet on for 5 days, off for 2 days to keep your metabolism primed.
Know your stress levels.
Add moderate exercise when you feel like it.
You lose weight when you burn more calories than you take in.
You burn more calories standing up than sitting down. This is a good reason to prepare your own meals and wash your own dishes.
Stretching exercises will make you feel better.
As you lose excess weight you will sleep better.
The microwave can be your best friend especially with frozen vegetables. It is OK to eat a whole 12oz. bag of vegetables with a meal.