How do I lose these last 28 pounds?

Question
Hi Phil,

I have been on a very personal weight loss journey for almost exactly one year.  When I began, I was 277 pounds at 5'7" tall.  Today I am 188 pounds.  I lost weight by eating all the things I used too, except much smaller portions.  I kept a food diary, and adjusted my calorie intake based on my BMR.  I have not incorporated any formal exercise into my weight loss thus far.  I do however, have 3 small kids that I run after quite a bit.  I am eating between 1200-1300 calories a day.  I weigh and measure EVERYTHING!  I don't go out to eat, and I am conscious that drinks have calories too.  I have done what worked for me and I went from a size 28 to a size 14.  So here is my problem:

I'm not losing weight anymore.  It's not a plateau, but I think I have just gotten to a point that I can't eat less calories than I already do and I need to change something.  That only something I can think of is exercise--as much as it pains me to say that.  I checked out my BMR and it is 1637.  If I eat 1300 calories, that means I only have a deficit of just over 300 calories a day.  At that pace, it'll be another year before I lose 28 more pounds (my goal is to be around 160 pounds).  I don't have a clue on how to exercise in a gym.  How long should I exercise?  How many calories should I be eating?  The same as before?  What kind of exercise?  I'm at a loss.  I'm frustrated, and I still feel very heavy.  What should I do and/or where should I go to get some guidance here?  Thanks for your help!

Answer
Tanya-

where should you go?? I would suggest are free discussion forum, www.teamstaley.com there is a section with many supportive women I have helped over the years many that followed me from an exclusive weight loss forum. They, others and I would all lend a hand and support

I would NOT eat less you are low enough and I would look to add activity. I would start SIMPLE something more then yesterday anything is a step in the right direction to many people try and go WAY to far when they start, they get over whelmed and burn out. Add a walk each morning even 15-30 minutes, add some type of resistance training 3 days a week even again 15-30 minutes to start. It can and should be simple. get a stool and squat down to it for a few reps, rest and do it again for 3-10 sets. Look to SLOWLY make progress. Do something kinda hard but that you can complete and then add even one more rep next time, aim to make slow steady progress not Kill your self in any given workout and in time youll be kickin but. Do a couple push ups. Find something heavy you can pick up and carry for a few feet and then put it down rest and repeat. In time we'd get you in a gym or to purchase some weights of your own.

take it slow do one more thing then yesterday each day, slow steady progress consistent long term and it adds up BIG :) People try and make things to complicated to fast

Phil
www.staleytraining.com

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