Q. I am 45 years old and I am about 90 lbs. overweight. Where do I start? I have high blood pressure and asthma, for which I am taking meds. Can you please HELP ME? – Susan
A: Blood pressure and asthma often improve as weight and body fat decrease. The obvious place to start is with your energy (or calorie) intake. To lose one pound, 3,500 calories must be removed either by cutting back on food, and/or via exercise. Determine your caloric needs by multiplying your weight (in pounds) by 12.
Most of our calories are required in the earlier part of the day. Since carbohydrates (fruit, vegetables, and starches like bread, pasta, potatoes, rice, and cereals) are digested into simple sugars, they should be consumed earlier for physical and mental energy. Towards the end of the day, your body needs less energy; eat mainly vegetables (fresh and steamed) and protein.
Ensure all foods ingested are rich in nutrients. The more nutrients the body receives, the less likely it is to experience cravings (which are often indicative of nutritional deficiencies and imbalances). Eat spicy foods whenever possible (they generate thermo genesis, or calorie-burning heat). Boost metabolism and thyroid function by adding sea vegetables like kelp, dulse, and nori to your food daily.
