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Eat right and exercise everyday. Eat plenty of fruits, vegetables, whole grains and lean protein. Eliminate empty calories and make simple substitutions- stop eating enriched or "unbleached" wheat flour and instead consume whole wheat flour. If the label lists wheat flour and not "wheat bran" or "whole wheat flour"- it's probably enriched. Stop eating high fat meats such as beef, pork or lamb and instead consume chicken, turkey, fish and/or soy. Eliminate fried foods or foods which have too much added oil. If you can't explain what benefit a food has- don't eat it. Don't eat sweets, junk food, chips, cookies, candy, Hot Dogs, Hamburgers, chicken nuggets, french fries period. Substitute 1%, 2%,whole milk, sour cream and cheese for skim milk, fat free cheese or soy varieties. Eat a high fiber cereal without much added sugar instead of chocolately, sugary cereals. "If it tastes good, spit it out" is a humorous quote by Jack Lalanne, the now 94-something fitness expert that is surprisingly good advice most of the time. Any food that you eat that tastes very good should be seriously evaluated- what is in it? what does it provide? Eat what your body needs, not what your tongue desires. The majority of your dinner plate should be covered with fruits,vegetables and whole grains, with just a little protein on the side. On a 2800 calorie diet- about what you should be eating given your age and height- you'll need a little over 80 grams of protein a day- not as much as it sounds like. Exercise daily. The American Heart association recommends 60-90 minutes of moderate cardio a day for those trying to lose weight. During that time, your heart rate should be at 50-80% of its maximum. "Moderate" intensity is not ambling around the block, it's jogging, biking, cycling, or running. Join a gym and get on a machine- start gradually, and work yourself up to the 60 to 90 minutes of cardio a day. It will take a while to get up, so don't get frustrated- but do make an effort by using an exercise machine every day for however long you can. Slowly, gradually, you'll start losing weight. Remember, you need to do this for the rest of your life if you want to be healthy and stay at a good weight. You might also want to consider starting some weight lifting- see a personal trainer at a gym to get started making a plan for you.

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16y ago

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