ATD: I Need to Lose Weight, but Where do I Start?
Question:
Not sure of where to start! I went to the doctor today and found out that my BMI is 33.55 at 227lbs and 5’9″. I do lift weights and have always had a bigger build. I have done 1/2 marathons but have not done much cardio due to cold weather, ice and snow. I don’t like the treadmill. However I want to lose the extra weight and know I need to increase exercise but I also know my eating habits need to change. I have tried Atkins in the past but not sure I want to do that again. I liked the results but it was a hard and possibly unhealthy diet. What diets are recommended for a guy who has a bigger build – and wants to lose the extra weight and reduce bmi. Thanks for your time! Steve
Answer:
Dear Steve,
You point out one of the real issues of using the BMI as a measure of being overweight…. it does not take into account body frame size, muscle mass, etc. However, the BMI range for “overweight” is 25-29.9 and once a person is over 30 they are in the obese category. While there is no arguing you may have a large amount of muscle (and may not actually be obese), there is also no escaping the fact that you will benefit from losing some amount of extra fat weight.
You have a smart approach to looking for a place to start: You specifically mentioned that your eating habits need to change. You are not looking for a quick fix or an unhealthy diet just to drop pounds. One of the best guidelines is the USDA food guide pyramid (http://www.mypyramid.gov). Each day make an effort to increase your servings of fruits, vegetables, whole grains, low-fat dairy, and nuts and beans. At the same time strive to reduce your intake of refined carbohydrates, sweets, and fats.
I usually recommend people choose one or two simple goals a week. Pick one that is easy for you and that you are ready to conquer now. It might be replacing a snack of a candy bar with a fruit instead; drinking water with meals instead of soda; replacing white bread or rice or pasta with whole grain products; or going for a walk instead of watching a half-hour sit-com.
This is how you change your eating habits: by learning to make the best choice each and every time you prepare to eat anything. Once you have the mindset of healthy eating and working activity into your lifestyle, you’ll find gradual weight loss comes virtually effortlessly and you’ll never have to go on an unhealthy diet to get the weight off again!
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Written by Laurie Beebe
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About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a Related posts:
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