Tuesday, April 24, 2012

Weight reduction - need to lose 50 pounds?

Weight reduction - need to lose 50 pounds?
I am a 20 year old girl, 5 feet 2 inches and 196 pounds. As per my Body Mass Index calculations, I am overweight by at-least 50 pounds. I haven't been lean a single day in my life and its primarily due to my unhealthy eating habits and lack of awareness of nutrition and workout I need to do.

I need help in planning a proper diet and workout regime which I can manage keeping in mind weight loss goal with a long term perspective.

Can you help me?

Answer on Weight reduction - need to lose 50 pounds?

The first thing you need to realize is that this will need to be done one step at a time. You've already acknowledged that this must be long term, and that is great. But to implement a complete change of lifestyle, you can't jump in and do everything all at once. This will lead to burn out and failure.

I'd say change your eating habits first. Getting proper nutrition will leave you feeling more energetic and prepared to tackle an exercise routine. Strive to get 5 or 6 servings of vegetables and fruit every day. For meal like lunch and dinner, eat your fruits and veggies first, so that if you get full before you finish your meal, you've eaten the most important parts. Try to choose lean meats (or other proteins, if you're a vegetarian), avoiding fried meat when you can. Eat whole grains and complex carbs, avoiding refined carbohydrates - eat things like whole wheat pasta or potatoes, for example. Eat slowly, take your time, this will allow your body to recognize when it's full and help you avoid overeating. Don't deny yourself the things you enjoy completely, don't completely cut out junk food and sweets. A person only has so much willpower, and doing this will cause counterproductive splurges later on.

Now the running part (since you're in the running section). You must start out slow, and small. Doing too much, too soon, can lead to injury. It is OK to walk some if you need to, since you're just starting out. Try to get 30 minutes of exercise (jogging/walking) 3 times a week. Once you're in better shape, you can do more when you think you are ready. If you find you really dislike running, don't do it. Find something else. One of the main reasons people don't stick to exercise is that it becomes a chore, boring, redundant, something that they don't like. Find activities that you enjoy, and you'll enjoy exercise.