Would like to lose 10 pounds... please help

Question
Hello Laura My name is Tara, I am 16 going on 17 this November, I am obussily a female lol, I am 5'4 and 150 pounds heavy boned. I have fad dieted, crash dieted and starvation dieted toooooo many times in the past with diet pills weight loss powders and extreme exercise programs to the point of being weak. I am sick of lossing being happy for a whole 2 months and gaining it all back again. I am getting lazier again and less mobile because of my weight... its bothering me terribly and I'm this---close to going on my crash or fad diets again. I am trying to eat healthier the last month or so adding fresh fruit and vegetables to my diet and eatting ceral or oatmeal for breakfest(never ate breakfest much before), I am trying to limit things but I tend to eat when I am bored or depressed.... its really not helping me out here. I work four days a week doing lawn matienace so am walking alot and carry a weedeater thingy alot so my lower arm musles are strong now anyway lol. I hope you can help me, every morning that it isnt raining or icy I walk and run my two dogs up a long alley back down and walk home again if its icy or raining around a 2 block square block we walk around and back again. i have an exercise bike and strech bands and weight but am not sure when or how to use them... how offen how long? I do have three dogs and two parrots I need spare time to be with them my family and work so was hoping yuo could help me work out a plan to do these exercises and have a life as well.... Should I count calories? or just eat well? i am confused? some say I should only eat a certion amount of calories per day to loss weight but the weight loss programs on tv say don't count calories but eat healthy.... no chips./cookies/take out/cakes/soda.... or other junk like candy bars.  I can cut those things right out of my diet if I have something to follow that will produce results without tooooo much life disruption, on the other thand i wouldnt mind having something to do after work other then play with my dogs so an exercise shedual would be great. I want to be my right weight i want to be around 140 pounds or what i should weigh not underwight or anything please let me know if you can fix something up for me, give me an idea of what to eat when to eat it and how to curb cravings? I would like the weight gone by at lest Holloween... is that going to be workable? Thank you very much for taking the time to read my rather lenthy email i hope to hear from yuo soon ~Tara

Answer
Hello Tara, my name is Susan,

Your metabolims/appetite needs to recover from so much abuse. Eating breakfast is a big deal, glad you started doing that. Forget the calories, but focus on the quality of what you eat. Right on with the fresh produce, no body can eat too much raw fruit. Read labels, lose all refined flour and refined sugar. If it is a long latin word, it is a refined sugar of a preservative. Lots of plain water is important. Eat something as soon as you start to feel hungry, do not go around hungry.

Get at least 30 minutes a day of breathing hard. Can be 3 x 10 minutes, any combination. Resistance training, muscle making is most effective when done once a week, non-stop, 5 minutes per each of 6 muscle groups. You wear out one group at a time, as in 5 situps that take a minute each.

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