Help! I need to lose weight!
Dear Donovan,
I have been searching the Internet frantically for a Jamaican one-week meal and exercise plan. 1 am a 28-year-old woman, 5 ft 3 inches tall and I weigh 220 lb. I have three children — seven, four, and 11 months. I work from 9:00 am to 6:00 pm on the computer. I can’t find the time to exercise or eat properly, but I am willing to try with some help. I have tried on several occasions to lose weight but failed miserably. Can you help me to help myself?
Based on your height, you definitely need to lose some weight. However, with all the challenges you have mentioned, it will definitely take some effort. Your mind will have to be fully made up to lose the weight, and you have to be fully prepared to do whatever it takes to lose it. Also, you must be prepared not to quit on your weight loss programme, especially when things get difficult.
I wish you had told me what you eat on a daily basis. This would have given me an idea of how to adjust your diet to help you lose weight. However, I think you really need someone to help you to organise your life so you can lose some weight and get back in shape.
With three small children and 9-hour work days, your personal time is very limited, so you will have to choose simple, healthy meals which are easy to prepare. You must remember that in order to lose weight you will have to reduce your food intake. For breakfast you could have fruits or yoghurt or even 8 oz of a meal replacement shake. You could always take a fruit or some coconut water to have mid-morning.
It is very important that you do not get too hungry at lunch time. This is why the mid-morning snack is important. If there is time in the evenings you could always make a pot of light soup and put into smaller containers and keep them frozen. On some days you could take a small container of this soup for your lunch. Also, on some days you could take raw vegetables from home and add them to the meat which you might get at work. If you have to eat lunch from the canteen, you could divide it in two for lunch and dinner.
Eating dinner just before leaving work might be a good way to prevent you from eating late at night. Overall, see how best you can take your healthy meals to work with you. This may involve some overnight preparation. In addition, 8 oz of a meal replacement shake could be used for lunch. Again, you could make this shake and it put into smaller containers and take it to work with you. In the evening, you could have a light soup or a salad or even a few fruits for dinner.
I would strongly recommend some form of exercise as well. Try to walk around during lunch time. If you have stairs at work, take them instead of using the elevator. In general, use any opportunity you can to get in more walking, etc. Playing with your children might also be a good way to get in some exercise.
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, 39 Lady Musgrave Road. Call him at 876-286-1363. E-mail questions to clarkep@jamaicaobserver.com.
