Weight Loss Advice

Question
Hello Laurie.

I recently weighed myself and I'm at approximately 128.3 kilograms. I'm 25 years old, and although I'm not sure of my actual height I'd say I'm at least 182 cm in height, give or take.

I recently came off working a late shift where I'd sometimes come home around 1-2 A.M., and I would eat late, leading into a bad late night eating habit.

I'm reasonably active, at least I think I am. I started working out at the gym last November after having not gone for at least a year or longer. I do occasionally use the "Wii Fit" game and system for a 25 minute workout.

I'm at an increased risk for diabetes since my father is a bad diabetic.

I understand you cannot provide me with anything specific. However I would appreciate any general weight loss advice you can give me. I know I need to workout more and cut the late night eating. My mother is currently using counting calories and following some sort of meal plan. Do you know of any that you could recommend?

Answer
Dear Matthew,

There are some good diet plans (like Weight Watchers) and some good diet books (Thin for Life by Ann Fletcher) to get you started with healthy ideas for a healthy lifestyle.
Simply put, it's about finding ways to burn off more calories while finding ways to take in fewer calories!
You don't have to force yourself to go to the gym for a workout in order to be burning more energy--walk more places than you drive, park farther away in the parking lot, take the stairs instead of the elevator, join up with a local club to play ball, etc... this will make you a more active person in general and take the stress off from "having to do a workout" when you're not up to it.
Keeping a food diary has been proven to promote weight loss all by itself. How? It makes you more aware of what you are eating, why, and how much.  You don't have to "go on a diet", contrary to popular belief! You can start by shaving back portions, finding healthier options (just choose the broiled chicken instead of the fried, the baked potato instead of the french fries, the pretzels instead of the chips, the fruit instead of the candy bar!), and eating three squares a day.
We have the food guide pyramid here in the states (http://www.mypyramid.gov)and Canada has the food rainbow (http://www.eatrightontario.ca/en/viewdocument.aspx?id=31)to guide you to make healthy choices every day. It's just as much about what you eat (high fiber, vitamin-rich fruits and vegetables, mineral-rich dairy) as what you avoid that makes your diet healthy!

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