How can I lose weight in a healthy way?

[Anonymous]

How can I lose some weight? I'm not fat but I would like to lose some extra weight. I have Asthma and I smoke (trying to quit) so most cardio exercises are out of the question, even speed walking leaves me gasping for air and me needing my inhaler which I don't even have at the moment because my ex took it when he left. I'm broke so most of the healthy meal choices I can't afford.
I really want to start looking better though, I went through a breakup recently and lost some weight. I used to struggle with Anorexia and I'm starting to go down that road again, I've only been eating one very small meal every two or three days. I really want some healthy alternatives to this.

Updates

+1 y

Sorry it should say I gained weight since the breakup.

Updates

+1 y

Most of the weight I wan't to lose is in my legs and stomach so are there exercises that I can do that won't be harsh on my lungs for losing weight in those areas?

[behindthemask]

Just go for a brisk twenty minute walk a day that shouldn't leave you too breathless and if you eat the right foods like try to have five pieces of fruit and veg a day, a healthy breakfast and chicken and rice that sort of stuff you should see your legs slim down in no time and also you will see a difference in your stomach they say it takes 8 weeks so notice a difference in yourself and 12 for others to notice, it won't happen over night be patient and keep it up and you will achieve your goals:)

[cheeseysouffle]

If you give me your height, weight, and age I can give you the approximate calories you should shoot to lose weight. I'm also trained to be a chef so maybe I can help you with the healthy food thing too, but I think the calories would be a good thing to start with. We can do this in the messages if it would make you feel more comfortable to.

[Asker]

Well I'm 5'9 I don't know my actual wight but I'm guessing around 130-140 and I'm 18.

[cheeseysouffle]

Okay, first off, that is a completely normal and healthy weight for you to be at.
Give me a few minutes though and I will figure your BMR out.

which of the following would you place yourself in?
sedentary (little or no exercise)
lightly active (light exercise/sports 1-3 days/week)
moderatetely active (moderate exercise/sports 3-5 days/week)
very active (hard exercise/sports 6-7 days a week)
extra active (very hard exercise/sports & physical job or 2x training)

[Asker]

I know it's healthy weight, but I have a lot of fat around my legs and stomach. and I would say I'm lightly active.

[cheeseysouffle]

some other things while I wait for you to respond. 18 and over is about the time you will start gaining weight in areas like your thighs, but, and even your breasts still.

There is no such things as spot reduction. How you gain and lose weight depends on how your body works. Because you have asthma maybe you can try yoga. Yoga will help tone your body and increase flexibility. The other thing about yoga is that it is also about mind as well as body. You may try meditation techniques with the exercises which can reduce stress and maybe help control blood pressure and heart function.

[cheeseysouffle]

Okays, so your BMR also known as basal metabolic rate is 1503.7 calories. This is the base amount of calories your body needs to function. This can change as you age and if you starve yourself. It's sort of like your metabolism.

Now the amount of calories you need to maintain your weight with your current exercise level is around 2,067 calories. If you increase your exercise amount, the calories will go up and vice versa.

Now since you want to lose weight you need to take in less calories then 2,067.5 calories. To lose one pound a week you should aim around 1567.5 calories. One pound equals 3,500 calories so if you cut 500 a day for 7 days it will get you to a pound.

To eat healthier, look for sales on produce. When produce gets into season the price will go down. This might mean that you need to learn a bit more how to cook, but if you include fruits and vegetables in your diet it will help you consume less calories. (post 1 of 2)

[cheeseysouffle]

Carbohydrates:

Cutting out carbs in the beginning will help spur weight loss. However after a certain period of time your body will stop losing weight because it /needs/ carbs to create energy. Calories from carbs should amount to around 40% of your diet.

Fat:

Fat is good. It will fill you up faster but its also has more calories per gram then the Carbs and protein. Aim to have fats from vegetable oils. Since your budget is tight, use vegetable oil to cook with and olive oil as a seasoning for salads or in place of butter. This does /not/ include butter like spreads or Crisco. Fat should take up around 30% of your calorie count.

Protein
Proteins are the building blocks of your body. However protein comes with fat. While meat is the best source of protein you can get a good balance of protein from beans and rice. Chicken is cheap but turkey, while leaner, has a higher amount of cholesterol then lean beef. The calories should be around 30% of your diet.

[cheeseysouffle]

by the way good diets to look at if you really want to are the Mediterranean diet and the DASH diet. DASH stands for Dietary Approach to Stop Hypertension. Both a safe but sometimes they can be pricey. Do what you can with them to fit your budget.

[cheeseysouffle]

I just read your update on anorexia. I know your budget is tight, but maybe you should also consult with a family member of counselor if you can afford one. They will be able to help cheer you along to your goal, but will also be able to make sure you are being healthy.

[genericname85]

No matter what people and magazines tell you, there is only one way. Keep a healthy low calorie diet (test, what is most effective to you: low carb or low fat) and a lot of sport.

There are no magic tricks or any short cuts. It will take time to get there. The more calorie deficit you have, the faster it goes but also the unhealthier the process.

[ryanontario]

exercise and eating better would be my best bets , I'd try and stay away from fast food when possible that might help a bit

[Ihav2fart]

Try some strength training and replace useless carbs with veggies fruits and protein.

[Asker]

I don't have anything to do strength training with though. :/

[Ihav2fart]

Well go look up Burpees then. They are intense for beginners. Forgot to mention lower your sodium intake but dont cut it out too drastically.

[Asker]

I can't do Burpees because I have a Ganglion that is on my wrist, and can't put pressure on the wrist or it will pop and feel like my wrist is breaking then have it reappear a few hours later. -_- Maybe I'll just become really fat and sumo wrestle.

[Ihav2fart]

Well fat people need loving too. Best of luck to you! I recommend cardio and a diet then, at least your heart will be healthy!

[Asker]

haha thank you.

[Questioner001]

Instead of driving to work ora destination try walking or running and even find a friend or workmate who could join you and participate.

[Asker]

I don't even own a car haha, I try walking, I walk my dog daily but just walking isn't enough since there is no change and my lungs can't handle the running.

[Questioner001]

Well... try to swim maybe?

[Asker]

No place to swim... :/ This seems hopeless.

[Questioner001]

Have you got a partner?

[Asker]

Nope. Boyfriend dumped me and all my friends went with him. :/

[Questioner001]

Well he doesn't know what he's missing out on and they weren't real friends then

[GoldCobra]

By eating less calories than you burn