Re: 4ft 7 tall, 12st12 weight and bmi 41.48
Posted: Fri Jan 25, 2013 5:34 pm
Hello Mrs. Smith,
Thanks for getting in touch!
There are a number of simple approaches that when used in conjunction with each other, should bring around noticeable improvements in your weight.
I would not be looking for "fast" weight loss, as the methods used to see this sort of change are often unsustainable. This is predominantly because they require significant sacrifice or unpleasant regimes that you are simply unwilling to continue for any length of time.
You mention that you are disabled, which may well certainly impact on the type of exercise that you can do but it will still be absolutely possible to exercise.
Regarding your dislocating knees? Do mean patellar dislocation or actual knee dislocation? There are specific physio and strengthening exercises available for patellar dislocation (aka maltracking patellar disorder) and if this doesn't work there are surgical solutions.
In light of this I would suggest following these simple steps for your diet and exercise:
1) Portion size - an easy and sustainable change to your eating habits. By shrinking the size of your meals you are instantly reducing your calorie intake.
2) Meal frequency - smaller regular meals will ensure that your metabolic rate does not dip. Keeping your metabolic rate high ensures that the calories you eat are dealt with more efficiently and less is therefore deposited as fat.
3) Exercise - this may be a tricky one for you but any activity that increases your heart rate is exercise. This may be simple things like walking a dog or walking when you once drove somewhere. You mention that you don't want to join clubs? Does this include gyms? If so personal trainers might be an option for you and they can tailor an exercise plan to your abilities. The more exercise you do, the more calories you burn and better you will feel. Start small and build.
4) Alcohol - you didn't mention whether you drink alcohol or not but there are a LOT of calories in alcoholic drinks. Reduce your drinking over the longterm and you are likely to see sustainable results.
5)Snacking - if you are guilty of enjoying regular high calorie snacks, try swapping them for a handful of nuts or a piece of fresh fruit. These healthier options will keep your metabolism going but won't be as calorie rich.
Best of luck
Dr James Thompson
www.askdocjames.com
Thanks for getting in touch!
There are a number of simple approaches that when used in conjunction with each other, should bring around noticeable improvements in your weight.
I would not be looking for "fast" weight loss, as the methods used to see this sort of change are often unsustainable. This is predominantly because they require significant sacrifice or unpleasant regimes that you are simply unwilling to continue for any length of time.
You mention that you are disabled, which may well certainly impact on the type of exercise that you can do but it will still be absolutely possible to exercise.
Regarding your dislocating knees? Do mean patellar dislocation or actual knee dislocation? There are specific physio and strengthening exercises available for patellar dislocation (aka maltracking patellar disorder) and if this doesn't work there are surgical solutions.
In light of this I would suggest following these simple steps for your diet and exercise:
1) Portion size - an easy and sustainable change to your eating habits. By shrinking the size of your meals you are instantly reducing your calorie intake.
2) Meal frequency - smaller regular meals will ensure that your metabolic rate does not dip. Keeping your metabolic rate high ensures that the calories you eat are dealt with more efficiently and less is therefore deposited as fat.
3) Exercise - this may be a tricky one for you but any activity that increases your heart rate is exercise. This may be simple things like walking a dog or walking when you once drove somewhere. You mention that you don't want to join clubs? Does this include gyms? If so personal trainers might be an option for you and they can tailor an exercise plan to your abilities. The more exercise you do, the more calories you burn and better you will feel. Start small and build.
4) Alcohol - you didn't mention whether you drink alcohol or not but there are a LOT of calories in alcoholic drinks. Reduce your drinking over the longterm and you are likely to see sustainable results.
5)Snacking - if you are guilty of enjoying regular high calorie snacks, try swapping them for a handful of nuts or a piece of fresh fruit. These healthier options will keep your metabolism going but won't be as calorie rich.
Best of luck
Dr James Thompson
www.askdocjames.com