Our expert says:
Dear The Healthy Way
Thank you for your kind words. I am glad that you have stopped using diet pills and have escaped from the trap of yoyo dieting. Your current BMI = 31,3, which is very high. Do first start out with a goal to lose about 16 kg so that you can get back into the normal range with a BMI of 25. Then see if you can lose more down to 59 kg (a loss of 24 kg) for an ideal BMI of 22. Do things in stages - 10 kg at a time otherwise you will be overwhelmed with the task before you. Your proposed diet seems reasonable and should cause weightloss, but make sure that you are having 2 cups of that low-fat milk a day in total so that you don't develop a calcium deficiency or have a low-fat yoghurt as one of your snacks. Also include another portion or two of low-GI carbohydrate (brown rice or a slice of seedbread) to provide sufficient fibre to ensure regularity. To save on energy you can also consider reducing your sugar intake gradually or using non-nutritive sweeteners instead. Make sure that you do more aerobic exercise (running, jogging, cycling, swimming, skipping, etc) than working with weights, because aerobic exercise burns more energy than static exercise and it also increases your basic metabolic rate for a number of hours after exercise thus using up more energy.
Good luck with this programme.
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