Hey

Question
Hey!

I am a 20 year old girl. I have been struggling with my weight for a few years now. But I never took it that seriously. However now, I have begin exercising by walking and other cardio workout. I dont know what to eat since the stuff that you should eat to get thin I really dont like. I honestly dont know what to do. I have lost a few pounds but I want to lose like 15-20 pounds. (10 kg). I weigh 55 kg and my height is 153 cm.

Do you know any diet I can follow? I have been eating Alli pills for a few days now but I don't think it's that good to eat. Or what exercises I can do at home since I cant really afford gym or anything like that?

I know its not so smart to starv yourself but I am thinking about doing it to get thin. I know my body wouldnt look that good. I am naturally curvy with a thinner waist. I have sort of a hour-glass figure. So I still want my hour glass figure but thinner. Well actuallt, I want smaller legs, hips and buttom but keep my chest size hahah.

Anyway, I would appericiate any help you can give me! Thanks // Rosa

Answer
Hi Rosa,

What you eat and how you exercise are both important for achieving health and the type of physique you want. But, the basic equation remains the number of calories taken in minus the number of calories consumed equals what's left over to be stored as fat. So weight loss occurs when we take in fewer calories than we need and/or increase how many calories how many calories we expend.

The simplest way to begin eating healthy foods is to follow the Food Guide Pyramid. To lose weight safely, you need to have foods from all the food groups. I calculated for you (female, age 20, 121 pounds 5 feet tall) that you need about 1200 calories a day, 3 servings Protein/Dairy; 3 Fruits, 3 Fat; 4 Carbohydrates-Grains-Breads and 4 Vegetables.

Go to this website for how big the portion sizes should be. http://www.nal.usda.gov/fnic/Fpyr/pmap.htm

Be sure to eat 1200 calories or a bit more every day. Depriving yourself of food in hopes of losing weight decreases your Basal Metabolic Rate. Your basal metabolic rate, or BMR, is the minimum calorific requirement needed to sustain life in a resting individual. It can be looked at as being the amount of energy (measured in calories) expended by the body to remain in bed asleep all day. Restrictive low-calorie weight loss diets may cause your BMR to drop as much as 20% resulting in your body needing fewr calories which will make you more likely to gain weight if you go back to normal eating.

Here's how to get started using your pyramid:

Be familiar with the serving sizes in each food group.

Plan healthy meals and snacks using recommended food servings. Focus on foods at the base of the pyramid ?fruits, vegetables and whole grains.

Spread out the food servings throughout the day. Include at least one serving from most food groups at each meal.

I'm glad to hear that you have begun exercising. Successful, long term healthy weight loss involves exercising. Include physical activity in your day. The easiest way to begin? Just start walking. The first week walk for 20 minutes each day, the second week increase to 30 minutes each day, the third week 45 minutes and so on until you are in the habit of walking 60 minutes each day.

I also recommend strength training and stretching. Here are some resources that provide some good basic exercise information.  
http://exercise.about.com/cs/fittingitin/a/howtoexercise.htm
http://exercise.about.com/lr/beginner_workouts/135130/3/

You mentioned you are taking Alli. Be sure to read and follow the instructions carefully.Alli is meant to be used in conjunction with a low-calorie, low-fat diet and regular exercise. If you take Alli be sure to contact your doctor if you experience signs and symptoms, such as weakness or fatigue, fever, jaundice (yellow skin or eyes), or brown urine, which could indicate liver injury.

Alli is taken with fat-containing meals, up to three times a day. Because of how Alli works, it's recommended that you eat no more than 15 grams of fat with each meal. Eating greater amounts of fat can cause unwanted effects, such as urgent bowel movements, diarrhea and gas with oily spotting. Yuck!

Start slowly and educate yourself about healthy weight loss and exercise. You can check out my blog at http://blog.myactivenutrition.com/ for information that might be helpful too. Other good sites are Mayoclinic.com and Webmd.com.

Good luck Rosa.  

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