A weight loss plan
Dear Donovan,
I am a 20-year-old man. My current weight is 243 lbs at a height of 5 ft 9″. I have been down to 203 lbs before, but I suffered a psychological barrier due to the fact that I couldn’t go below 200 lbs. I have resumed my weight loss journey. What are some healthy snacks that I could use to replace unhealthy ones? I walk in the mornings. Is that sufficient cardio exercise?
I am very sorry to hear that you have regained all the weight that you lost. Getting some professional help would have been useful when you realised that you were putting on back the weight. But that aside, the good thing is that you have decided to restart your weight loss programme. Also, you have shown that you have the ability to reach 203 lbs which is good. You should try at least to get back there.
I figure you understand how to achieve weight loss since you have lost weight before. As you know, you will have to reduce your calorie intake and at the same time, as much as possible, increase your calorie output.
I wish you had given me an idea of what your current eating habits are. In simple terms, weight loss occurs from eating less food/fewer calories and also increasing your activity/exercise.
In the process of your weight loss programme it is also important to eat healthy — reducing processed carbohydrates, fats and oils. It is also very important that as much as possible, more fruits, vegetables and vegetable juices should be added to your diet.
A weight loss programme should not only be about losing weight, but also becoming healthier. A major cause of weight gain is snacking. Unfortunately, we sometimes eat too many snacks on a daily basis. Having the wrong snacks can also reduce the rate at which we lose weight on a programme. Therefore, snacking on the right foods is key to a good weight loss programme.
Some healthy snacks include fruits, vegetables, coconut water, yoghurt, vegetable juices (green juice and carrot juice). As much as possible, ensure that your snacks are nutritious, but low in calories.
With reference to your exercise programme, walking is a good route to take, but how long do these walks last? Going forward, something will have to be different about your walking if that is the only exercise you want to do. You will have to increase the duration and intensity of your walking. Also, you could increase the number of days you walk and also walk up a hill versus on the flat.
In a nutshell, as far as your weight loss programme goes, you will have to try and reach back to 203 lbs. At this point you will still need to adjust your nutrition and exercise programme further. This is the secret to going below 200 lbs. However, you may need professional help to break the 200-lb barrier. 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.
