BellaOnline Forums Health and Fitness Weight Loss Health Advice Please

Ok, so I'm very unhealthy. I'm almost 17, 5' 11'', almost 300 lbs, but am very strong. I know I can still make a change for the better and that's why I'm here. I need help making good diet restrictions, exercise recommendations, and vitamin/mineral suggestions. I am always tired, and my lower back hurts. I don't eat too much junk food, and just stopped drinking soda. I work next to a specialty pharmacy that just opened and a farmers market. Anything will be helpful. Thanks

Congratulations! A desire for change is the most important step to permanent lifestyle change!

I'm not the weight loss editor or expert here but I can lend some encouragement! The good news is that you are so very very young. You have youth in your favor. Your body is still very good at replenishing cells. Hauling around considerable extra weight surely has strengthened some of your muscles; hence, you are strong! Use that to your advantage when exercising and moving about. Using muscle burns fat!

Good work with stopping the soda. I have to tell you that soda consumption is more damaging than you know. Tons of empty calories without helping satisfy your hunger. You will easily cut hundreds of calories a day just by drinking water instead of soda. Plus, water will help your metabolism and your biochemistry. Your body systems will be able to flush out the fat more easily when you are hydrated.

For now, focus on only a few success tools until you get the hang of your new habits. Add more later. (I used to work for a leading weight loss organization.)

1. Keep a food journal. Write down every little bite that passes through your mouth. You will be astonished at what slips in. This is the number one tool a successful weight loss person uses.
2. Move. Don't try to do too much too soon. You will risk injury which will set you back for weeks. Every day, just try to move more than you are moving now. Walk for ten minutes one way down the street and then turn around and back back to the house. If that is too much, walk only five minutes, two minutes. The key is to START. And keep an exercise journal, too. Try to move at least five days a week. If you don't like to walk outdoors, dance in your room by yourself. Set a timer. Make it fun. At first, it will be hard so go slow and work your way up to 20 minutes.
Oh...I just noticed that your lower back hurts. If your weight can damage your knees and ankles during exercise, start by moving while sitting in a chair. Move your arms. Lift one leg at a time while sitting in a chair. Move, move, move your limbs while lying on your back in bed.
If you can, get in a swimming pool to help take the weight off your joints while you walk through the water.
3. Make a list of the healthful foods that you DO enjoy. List all the vegetables, fruit, seafood, and then the healthy recipes that you love. Start with what you love. Don't worry about portion sizes AT THIS TIME. Your stomach is stretched out and will feel very empty and unhappy if you cut back too much too soon. Fill it with healthy vegetables and fruit...drink clear soups and fresh salads, dressed with low-cal dressing. Stick with low-fat protein and only whole grains.
4. Do not make anything taboo. If you put something on a DON'T list, it will tempt you during times of weakness. Know you can have whatever you choose to have, but you choose better foods now.
5. Drink 8 glasses or more of water. Keep hydrated. Don't overdrink, but drink.
6. Get a check up with your doctor just to rule out any medical issues that can present problems during your weight loss and exercise plan.

Start with that. More later. I have a lot of mind games that will help you.

Good luck and congrats again!

Welcome Mariyas11 and congratulations!!!

This is excellent advice. To that I would also add finding a support system. Someone that you can work out with - if that's not possible go virtual. This is an excellent supportive group. I like to start a post at the beginning of every month just sharing how I'm doing, any set backs or victories.

Hopefully you'll keep coming back to our little group here and together we can definitely make it happen!

Hey Mari

Well you got plenty of recommendations from Chi Japanese so the only thing I would add is take it one day at a time. Every little change you make counts so just focus on doing something good each day. It all begins to add up over time.

Focus on the positive changes you want to make and not on what you can't have or shouldn't do. Losing weight is a process and it takes time but if you just work on improving a little each day you'll get there.

If you want to achieve healthy weight loss, change to a diet plan full of fruits and vegetables and low in fat. You can use Hoodia diet pills in arrange to make sure the body uses the similar quantity of food in a more capable way. 1)Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea. 2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals. 3) Increase your fruit and vegetable intake - these are packed with vitamins. 4) Decrease your fat intake - try for no more than 20 grams per day. 5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.