Well 3 times a week isn't enough, it should be minimum 30 minutes a day. You should be doing both weight training and cardio, but you can supplement with other things like walking, swimming, biking, stairs, casual activities to make a total of 30 minutes/DAY.
For food, that sounds good, but what about carbs? Almost any kind of grain will help you gain weight, even "whole wheat". Reduce or eliminate grain and sugar based carbs. Eat more vegetables than fruit.
Fats. The whole "fat causes fat" is a lie. Eat more healthy fats. Monounsaturated, polyunsaturated, saturated. Coconut oil, olive oil, butter, nuts, meat, all high in good fat. Good fats help you lose fat. Don't eat processed stuff or margarine or canola oil. hydrogenated, Unsaturated or trans fats.
I think you're on the right track, you just need to increase the good parts of it. Check out this program, I think it's one of the more truthful and easy ones out there:
link
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BTW here's some links regarding my posts since some people don't seem to have done much research.
https://www.YouTube.com/watch?v=mNYlIcXynwE&feature=related
Why you get fat
Big fat fiasco (watch it all when you can)
Truth about Fats and oils
Low Carbs = Low Energy myth link
Complex carbs myth link
Studies Proving The Safety and Efficacy of the Low Carb Diet link
Low-Carb, High-Fat Diets May Not Pose Risk to Arteries link
The Saturated Fat & Cholesterol Myth Destroyed! link
The Cholesterol Myth That Could Be Harming Your Health link
The big deal is counting your calories. People eat way to many calories even if they are healthly foods. To loose weight you probably only need between 1200-1500 calories a day. And you need to work out everyday. Three times a week is what is recommend to maintain your weight which is not what you want. So up the working out and count those calories and be careful to watch the portion size too.
if your doctor is the one telling you to lose weight shouldn't you tell him your issue with how you can't lose it ? shouldn't he know what your problem is ?
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I am going through weight loss now. (I have had the some of the same issues as you.) I finally went to a nutrionist who put me on a very reasonable meal plan and I started walking everyday. First, I only walked a half mile/day for a week, then a mile, etc. Now I walk 4 miles/day. I lost 15 pounds the first month. I imagine I'll lose 8-10 during the 2nd month. The process is rewarding.
Women have a little harder time losing weight. The are a couple of reasons for this which you can read about on the Internet. Yes, it takes some determination, but I believe you can walk and eat your way to good health and a good weight. By the way, I am eating 1,500 calories per day. I could be on a plan where I eat 1,800.Exercising 3 times a week isn't gonna cut it.
Get out there more. You don't need someone to tell you that what you're doing is okay. It's NOT okay. You need to get your ass in gear and go from 3 days per week to 6 days. More cardio. Make it intense. Stop rewarding yourself with crap food. Only do it once per week. If you kick it into high gear you will lose 30 pounds in about 3 months.
Though, with the Holidays coming up that will be a challenge seeing as you will certainly pig out.3 words: car-dee-oh
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