Our expert says:
Thank you for your kind words, which make my week. Liezel is indeed a regular contributor to this forum and I am very pleased to hear that I could make a positive difference in her life. Now to answer your questions: I calculated your BMI and it is 30, which is high. If you want to lose those 11 kg, which would give you a BMI of 25.5 (just above the upper level of normal which is 25), then the eating plan and exercise should help. I think it is a wonderful idea for you and Liezel to give each other support and to compete a bit when losing weight because it can be a lonely endeavour when you try losing weight on your own. As regards exercise, the more aerobic exercise you do, the better it is for you weightloss. I would suggest that you cycle on your stationary bike at least 5 times a week if possible. It may be more advantageous if you cycle about 1 hour before supper because doing strenuous exercise after a meal can cause nausea. The diet you describe in fine, but do try and add at least 1-2 extra servings of fat-free milk or yoghurt or cottage cheese per day - this is to ensure that you still obtain sufficient calcium to prevent a condition called brittle bones in the present and osteoporosis in future. It is not essential to eat breakfast immediately after getting up, you can have your breakfast between 09:30 and 11:00 if that suits you best. In general, nutrition experts recommend that one should eat ‘a meal in the morning’ without stating at what time. You can eat most fruit as snacks. As a general rule, deciduous fruits like apples, apricots, pears, grapes and plums, as well as citrus fruit (oranges, grapefruit, naartjies) and berries (strawberry, blackberry, etc) have a lower GI than tropical fruit (pawpaw, mango, banana). You can contact The Glycemic Index Foundation of SA at: www.gifoundation.com to obtain more information about the GI of foods, including The SA Glycemic Index & Load Guide (which you can order for R100). Peanuts are an excellent food being rich in monounsaturated fats (which protect us against heart disease), B vitamins and plant protein, but they have a high energy content of 2431 kJ per 100g, so have a small portion of not more than 30g per day, otherwise this food could hamper your weightloss.
Good luck with the weightloss.
Best regards to you and to Liezel
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