I want to be healthy
Dear Donovan,
I am 25 years old, 5ft 6in tall, a mother of three and a housewife who weighs 240 pounds. I’m in need of your help to lose 60 pounds so I can be healthy, active and have more energy. I’m asking for a weight loss programme to reach my goal. I would appreciate a meal plan and exercise plan as well.
Good day,
I am so sorry to hear about your situation. These are typical problems experienced by many stay-at-home moms. I wish you had given me an idea about what your eating habits are. However, I bet you’re eating the kids’ snacks and eating their leftovers. In addition, you have not mentioned if you are currently exercising, or the age of your last child.
Being at home looking after three children and possibly a grown husband-child can be hard work. In most cases you’re giving so much attention to everyone else that you end up getting overweight and inactive. This is not good. Creating balance is key. If you get sick, who is going to take care of your family?
I see the desire in your e-mail to make the change and lose weight and also to be healthy. At this point you will have to give yourself some attention and love. Maybe you can look back of some of the pictures taken before you started having kids. Now that your mind is fully ready to lose weight, let us do this!
We will first have to make some changes in your diet and exercise programmes going forward. I’m assuming that you’re not breastfeeding now. That aside, you will need to reduce your food intake, plus make healthy choices.
Try to put the kids’ snacks and juices out of sight and only buy enough for them. You will also need to stick to strict eating times even though you are at home. In some cases you will even need to prepare special foods for yourself and not eat from the family pot.
In addition, try and reduce your intake of sweet juices and pastries. In starting your weight loss programme you could also do a nine-night detox programme, providing that you are not breastfeeding. Also, you will have to see how you can get in some exercise for even 30 minutes per day. Arranging your day and your life are going to be key in order for you to succeed. I am going to give you a meal plan, but to be honest, it will only be effective for about a week to a week and a half. After this time the body will adjust to this plan and you are likely to hit a weight loss plateau.
After this, it is important for your weight loss programme to be adjusted, and continuous adjustment will have to take place in order for you to reach your weight loss goal. In most cases weight loss is not a DIY (do it yourself) job and you sometimes need the help of a nutritionist. Also, having a professional monitor you and someone to report to has proven to be crucial to success.
THE MEAL PLAN
Choose one of these options for breakfast:
1. Eat half of your regular breakfast
2. Two to three fruits
3. Yogurt plus one fruit
4. Six to eight ounces of a shake
Choose an option for your mid-morning snack:
1. Twelve ounces of green juice
2. Twelve ounces of coconut water
3. One fruit
For lunch, choose one of the following:
1. Half of regular lunch
2. Light protein plus raw or steamed vegetables
3. Six to eight ounces of a shake
Mid-afternoon snack:
1. Carrot juice, or
2. Coconut water, or
3. Water
For dinner choose one:
1. Half of regular lunch
2. Half of regular dinner
3. Light protein plus raw vegetables
4. Light fruits and salads
5. Two to three fruits
Drink six to eight glasses of water daily, and if possible, try not to eat after 7:00 pm.
Good luck.
We will answer your weight- related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@jamaicaobserver.com.
