Where Do I Begin?

Question
Hello Mark. I know I need to lose weight-I am 5 ft. 5 in and weigh 250 lbs.I know the health risks of obesity.And that it increases with age also.I am 36 so I need to do something NOW.I like most fruits and vegetables,but I have been eating more junk food,hot dogs and hamburgers than anything else.I know the real key to healthy weight loss is healthy eating, not deprivation though I realize I must limit portion sizes.I know I could not stick with a low carb diet.I believe calories are what really matters anyway.Here are my questions:How many calories should I consume per day to lose weight?  I have heard if I vary the calories each day I can lose weight much easier.Is that true? I have heard it is hard to lose weight in your thirties.Is that true? If so can you give me tips to make it easier?The only exercise I can do right now is walking and chores around the house.I mean I'm so out of shape I just can't do much of anything else.By the way obesity does NOT run in my family.My parents and siblings are slim and in good shape.I'm sure I got this way by bad eating habits and being inactive.Tank you for your time to assist me.I promise I will take your advice seriously for my serious problem.

Answer
Hello Elizabeth,
I first want to congratulate you for realizing the importance of making some changes. In the long run it will well be worth it.
First off you have a lot of questions, so I'm going to answer best I can in limited time. Unfortunately, there is so much misinformation out there people just aren't sure where to start.
As far as how many calories per day. I'm not a big proponent of counting calories. Again, it seems every "expert" believes counting calories is important. First, where is the fun in eating if you have to weigh and measure food. Second, there are too many variables for any equation that estimates how many calories you need a day. Third, quality of calories is going to be KEY, and that's what I stress with my clients.
We have gone so far away from our instinct we have made ourselves fat. If you  are thirsty, you mostly get a drink, hopefully water, correct? Then why is it that as a nation we have been lead to believe, if we are hungry we shouldn't eat, because "calories, food" make us fat. We're hungry for the same reason we are thirsty, our bodies are telling us we need nutrients.
Also not all calories are equal. I could draw out a long paragraph of how this isn't so, but to save time and space, I'm going to make it simple as can be.
Imagine these 2 different scenarios. You are allowed to eat 2,000 calories a day (just for this example). Diet 1 consists of nothing but donuts and cookies (sugar laden foods) and diet consists of fish, chicken, brown rice, baked potatoes, lettuce, peppers, and many other "natural whole" foods. Even though both diets contain the same # of calories, do you think you would feel the same? look the same? have the same energy? Obviously not, so hopefully I have at least gotten you away from thinking calories count. I doubt it, because as a nation we've been lead to believe calories are bad.
We need to learn to listen to our bodies. As far as eating, I recommend people eat a supportive meal every 3-3.5 hrs of  lean protein, starchy carb, fibrous carb. Ex's would include
chicken breast, baked potato, brocolli
or
oatmeal, egg white, peppers

This is going to support metabolism. Metabolism simply means the speed with which you burn through food. Put more food frequently in your body and you will process it faster.
I realize eating like this is not easy or may be far from the way you eat now. By no means do I expect anyone to be perfect with it, we all have other things in our lives that take up time. All you have to do is find one weak spot, maybe if you're currently skipping breakfast, work on getting a supportive meal for breakfast. Stick with that one change until it becomes a habit. Skipping breakfast is a sure fire way to decrease metabolism and put on fat weight.
It is harder to lose weight as you get older, for one reason. As we age we lose muscle. Muscle is where FAT is burned. Lose muscle and you slow metabolism, a trick low-carb diets do that make you think they're working in the short term. Muscle loss is a NO NO.
That's why weight training is crucial for any fat loss program. Again, women have been lead to believe weights are only for bulking up, NOT true. Also, we've been lead to believe aerobic exercise burns fat, again NOT true.
Aerobic by definition means with oxygen. As you're reading this, you're meeting oxygen demands, so you're in an aerobic state. Anytime you're in an aerobic state you're capable of burning fat, so as you read this you're burning a mixture of fat and sugars for energy demands. Aerobic exericse can enhance fat burning, but it's really to condition your heart and lungs.
So, weight training is a MUST for successful weight loss. I understand this all may seem like a lot right now, some exericse is better than none. So, some walking is fine. Just try to add in some weight training, 1 set for each body part for the first few weeks will be enough.

Wow, that was a lot. Don't get overwhelmed. Make small gradual changes over time and you'll succeed. It's when people make a complete overhaul that they end up getting overwhelmed. I'm sure some of this may go against what we've been taught, but there's something to be said when 2/3 of the US population is overweight or obese.

I'm sure you'll have more questions, so don't hesitate to ask.

I also will be putting out a monthly nutrition and exercise email newsletter. If you'd like to join it just send me an email [email protected]

To your success!
Mark Shields
ProActive Fitness
[email protected]

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